Mukati
Kana iwe uchida kuvaka mhasuru uye kuvaka muviri wakakwana, iyo Rarama kusvika Kukundikana chirongwa chakagadzirirwa iwe chaizvo. Seti yekurovedza muviri kubva kune yehutano portal Mazuva ese Burn kuchakubatsira iwe 3 mwedzi kuti uwane mafomu akadaro, ayo iwe aunogona kungorota chete.
Power program, Rarama Kukundikana kubva kuna Ben Booker
Urarame Kukundikana (LTF) inesimba remazuva makumi mapfumbamwe, rakagadzirwa pamusoro pemakore gumi nemashanu. Iro zita reRarama Kukundikana rinonongedza zvakananga huzivi hwehupenyu hweMusiki wechirongwa Ben Booker: iwe unofanirwa kutadza kukura. Murairidzi anopokana seizvi. Isu tinowanzo kugara mukutapwa kwekutya, kutya kubuda munzvimbo yekunyaradza. Tinotya kukundikana, uye saka ngatiedzei kuzvikunda. Mutemo uyu wakaumba hwaro hwechirongwa ichi.
Ben Booker anoti kutadza ndiko kukurudzira kwekukura, muhupenyu uye mukudzidziswa. Iwe uchadzidza kukundikana nemazvo uye kudada nazvo! Kukundikana ndicho chakavanzika chikuru chekuti ungawana sei zvakawanda kubva mukudzidziswa kwako Live to Fail.
Vazhinji vanhu vanofunga kuti kuti uwedzere mhasuru uremu unofanirwa kusimudza huremu hunorema Nekudaro, Ben Booker anotenda kuti hazvisi. Mushure memazuva makumi mapfumbamwe ekumudzidzisa iye neLTF anoronga kuchinja muviri wako zvachose neseti ine mwero kwazvo yezvishandiso: mairi maviri maviri emaketani uye chikuva (bhokisi kana bhenji). Iwe uchapfuura nenzira yakasarudzika yekukura kwemhasuru uye kuvaka muviri wakasimba wemitambo.
Zvese zvekudzidzira, Beachbody mune iri nyore tafura tafura
Nhoroondo yekusika Rarama Kukundikana
Workout naBen Booker yaive yakavakirwa pane zvangu ruzivo. Kubva paudiki hupenyu hwake hwave hwakatsaurirwa kumutambo, asi nemakore ekuyaruka akatanga kunwisa doro. Yakanga iri inotyisa kuenderera kutenderera kwemwedzi mina kudzidziswa uyezve mwedzi mitatu yekudhakwa kukanganwa. Zvese zvakachinja mushure me Tsaona yemota umo Ben akadhakwa. Chiitiko ichi chakapotsa chamutorera hupenyu hwake (musana wakatyoka munzvimbo mbiri wakagara naye zvachose), saka akafunga kunyudza mumutambo kuti abvise kutsamira.
“Pandakatanga kupora, ndakatanga kuita maekisesaizi nemasimbi kuti ndiwanezve chimiro. Ini ndaishandisa chirongwa chehypertrophy chinotarisa pane imwe mhasuru ne imwe nhamba ye reps uye yekuzorora kushoma. Izvi zvakakonzeresa kutyoka kwenyama yemhasuru kuti ikure kana uchinge wapora, ”anodaro Ben. Akatevera chirongwa ichi kwenguva yakareba zvakakwana, kudzamara muviri wake watanga kuchinja. Vanhu vakatanga kuuya kwaari nemashoko anoti: “Hei, iwe unodzidzisa sei, nekuti zvinonyatsoshanda?“. Ben akagovana ruzivo rwavo uye ruzivo uye munguva iyoyo akaziva kuti aida zvakadii kubatsira vamwe nekusimba. Mutambo wakamudzosa kuhupenyu uye akasunungurwa kubva kupindwa muropa.
Uzivi hweiyo LTF ndeyekundikana kwemhasuru ("kutadza kwemhasuru"). Maekisesaizi uye hunyanzvi hunoshandiswa naBen, zviri nyore kwazvo, asi kurovedza muviri kunenge kwakaomarara. Kutanga iwe unenge uine nhanho ye "kutadza", uye kudonha mhasuru. Asi panongopera mhasuru dzako, vachatanga kukurauye iwe uchave unokwanisa kuona yekutanga inoshamisa mhedzisiro.
Tsananguro simba kudzidziswa kubva kuLTF
Iyo LTF chirongwa chakagadzirwa kwemavhiki gumi nematatu (3 mwedzi) uye inosanganisira zvikamu zviviri. Chikamu 2 (mavhiki matanhatu ekutangachikamu chemasimba, panguva iyo mhasuru nemuviri wako zvinowedzera kusimba. Muchikamu 2 (kubva pavhiki rechitanhatu kusvika pagumi nematatu) inokutora iwe kune supersets iyo ichakubatsira iwe kupisa mafuta emuviri uye kuumba yakanaka tsandanyama chimiro.
Iwe urikuzoita pane yapera yekudzidzisa karenda. Iyo purogiramu inosanganisira makirasi ezuva nezuva asina zvinobuda, asi ka1 nguva pasvondo inopa zvikamu zvekuzorora zvekupora mhasuru. Karenda yacho yakanyatso rongedzwa, zuva rega rega revhiki rinoenderana nechimwe chiitiko.
Izvo chete paRarama kusvika Kukundikana zvinosanganisira gumi neshanu dzakasiyana dzekudzidzisa zvikamu, zvinogara kubva pamakumi maviri kusvika makumi mashanu maminetsi:
- Armforge Armforge 1 uye 2: yemaoko
- Mapfudzi uye Shield 1 uye Shield 2 neMapfudzi: pamapfudzi
- 1 Mbiru dzesimba nembiru dzesimba 2: dzetsoka
- Chest uye Back uye Back uye Chest: pachifuva uye kumashure
- Muviri wezasi Metcon 7; LB Metcon 14; 21 LB Metcon: yemuviri wezasi
- Wepamusoro Muviri Metcon 7; UB Metcon 14; UB Metcon 14: yemuviri wepamusoro
- Mobility Yoga: inozorodza yoga nenyaya yaCody
- Regedza Muviri Wakazara: zororo rekudzidziswa kubva kuna Lindsay Miller aine yakakosha roller.
- Simba Bvunzo: bvunzo kutarisa kuti ndeapi huremu dumbbells iwe aunofanira kudzidzira
Kuita Live kusvika Kukundikana iwe unozoda maviri maviri emabhuru ezvimedu zvakasiyana zviyero (akareruka uye anorema) uye chikuva (bhokisi kana bhenji).
Nzira yekusarudza huremu hwezvimedu? Iyo yakaoma inosanganisira vhidhiyo yakakosha Simba Bvunzomauri iwe unofanirwa kuita kurovedza muviri (kusimudza dumbbells) nehuremu hwepakati. Kana iwe uchikwanisa kuita gumi neshanu kusvika makumi maviri nesere nehuremu hwako hwakasarudzwa, zvino ichi chichava huremu hwako hwekushanda kweyakareruka dhibhora. Ipapo huremu hweye inorema peya ye dumbbells inoverengerwa nefomula: kurema uremu + 15 mapaundi (20 mapaundi = 10 kg)
Pakazara, Ben Booker anoratidza nezve zviyero zvakadaro dumbbells:
- Vakadzi: 10 mapaundi uye 20 mapaundi (4.5 kg uye 9 kg)
- Varume: 15 mapaundi uye 25 mapaundi (6.8 kg uye 11.3 kg)
Bhokisi iwe raunoda, semuenzaniso, kune anotevera maekisesaizi: zvakajairwa uye zvinodzosera kusundira-UPS, dhonza madhiri ekutsvedza, mapapu, kurovedza kunoitwa wakagara. Eee, kana uchida, inotsiviwa nyore nyore, nzira dzakagadziriswa kana nebhenji, sachigaro, fitball zvinoenderana neiyo vhidhiyo.
Zvakanaka, wagadzirira here kupinda mukudzidziswa kwesimba yekuvaka muviri unetsandanyama chaiwo? Ben Booker iwe uchapasa pamwe anoshanda zvakanyanya akaomarara mapurogiramu emagetsi. Kana iwe uchitsvaga makirasi ekushandurwa kwemhando yepamusoro yemuviri wako, saka edza Kurarama Kukundikana.
Uyezve verenga: Inferno naAnn Garcia - chete yevanoda yekudzidziswa kwakanyanya!