Ungawufumana njani umthambo oqinileyo ngaphandle kokuchitha iiyure kwijim

Umxholo

• Ujolise njani kumalungu omzimba ahlukeneyo ngokunyusa ubunzima kwaye uphume kwindawo yokuzivocavoca ngexesha elifanelekileyo?
• Uphengululo lwe

Ukubonisana Ubume UMlawuli woKulolonga uJen Widerstrom sisikhuthazi sakho sokulungela ukusebenza, inkqubo yokomelela komzimba, umqeqeshi wobomi kunye nombhali wayo Ukutya ngendlela eyiyo kuhlobo lomntu onalo.

Ujolise njani kumalungu omzimba ahlukeneyo ngokunyusa ubunzima kwaye uphume kwindawo yokuzivocavoca ngexesha elifanelekileyo?

-@iron_mind_set nge-Instagram

Xa ishedyuli yam isendleleni kakhulu kwaye ndinexesha elincinci lokuqeqesha, ndenza imithambo emine okanye emihlanu yemizuzu engama-25 veki nganye, ndigxininise kumzimba omnye kwiseshoni nganye, ngoko kukho iintsuku zokuphumla ezine kwindawo nganye eyakhiweyo. Umzekelo, ndiza kwenza imijikelo emithathu nganye kwiisuphasethi ezintathu zomlenze wam. (Udidekile? Nantsi yonke into ekufuneka uyazi malunga neeseti ezinkulu.)

• I-Superset 1: Olunye ulwandiso lwemilenze engama-25 enee-curls ezingama-25
• I-Superset yesi-2: Enye i-15 yebhokisi yokutsiba kunye ne-15 barbell squats
• I-Superset yesi-3: Tshintsha imizuzwana engama-30 e-squat eludongeni kunye ne-10 ukuya kwi-12 imiphunga ecandekileyo (unyawo olungasemva kwibhentshi) ngomlenze ngamnye

Ngosuku olulandelayo, ndenza isifuba, emva koko emva kosuku emva koko, kwaye ekugqibeleni ngundoqo. Ndingacebisa usuku lokuphumla apha, emva koko uqale kabusha. (Nazi ezinye iindlela zokwenza iveki elungeleleneyo yokusebenza.)

Ukuba ndiyakwazi ukuzinikela ixesha elide kwindawo yokuzivocavoca, ndenza iseshoni yokuphakamisa umzimba wonke malunga nemizuzu engama-90 rhoqo ngosuku lwesithathu. Kulabo, ndigxile kwimisipha ye-dumbbell, i-burpee box jumps, clean and jerks-and do tri-sets, izivivinyo ezintathu ezahlukeneyo ukubuyela umva ngaphandle kokuyeka. Ingavakala inde, kodwa uqeqesho olusisiseko olusisiseko njengoko usenza oku kunyusa, kwaye izinga lokubetha kwentliziyo yakho lihlala liphezulu, ukuze ujonge i-cardio kuluhlu lwakho.

Kodwa nayiphi na inkqubo yokuphakamisa oyisebenzisayo, iintsuku zokuphumla phakathi zingundoqo ukuze izihlunu zakhe kwakhona kwaye zibuye zomelele. (Usatyiwa lixesha? Nantsi imithambo yokusebenza ye-cardio yamatye e-25 egqibeleleyo ebonisa ukuba uqeqesho lwamandla akufuneki lucothe.)

Uphengululo lwe