Abadlali bebhasikithi baqeqesha njani ubunzima

Namhlanje, ndinizisela indlela yokuqeqesha amandla efanelekileyo kwibhola yomnyazi, nto leyo ekwayindlela yokuziqhelanisa efunekayo kubazalwana abaninzi! Ngaphandle kokuchitha ixesha! Yigqibe!

【1】 Amadolo axhonyiweyo

Fumana i-bar ethe tye, uzixhome, gcina ibhalansi ngaphandle kokushukuma, qinisa umongo, phakamisa imilenze yakho ihambelane nomhlaba, kwaye uyiqondise ukuze wongeze ubunzima bokuzilolonga
Iqela eli-1 izihlandlo ezili-15, amaqela ama-2 ngosuku

【2】 Ukunyuka ngokujikajika

Yima ebhentshini ngezandla zombini, ngokukhawuleza utshintshe phakathi kokuphakamisa amadolo nemilenze uye kwelinye icala. Ngexesha loqeqesho, gcina igxalaba lizinzile kwaye uzive amandla angundoqo. Iqela eli-1 lezihlandlo ezingama-30, amaqela ama-2 ngosuku

Ukunyuka kwesisindo kubalulekile ukuze ungene kwiligi. UHarden unyuke ngeekhilogram ezingama-35 kwiminyaka eli-10

【3】 Ukujikeleza kweRashiya

Ukubamba into enzima, kungcono ukuba ube ne-dumbbell, hlala phantsi, uphakamise iinyawo zakho, usebenzise amandla embindini, ujike ngasekhohlo nasekunene, uze uzame ukuchukumisa umhlaba kangangoko unako

Ngexesha lokuziqhelanisa, zama ukugcina imilenze yakho izinzile kangangoko kwaye uphephe ukuyishukumisa. Iqela ngalinye linemilenze eli-15 kwicala lasekhohlo nelasekunene, kunye neeseti ezimbini ngosuku.

【4】 Ipleyiti yeBarbell inqunyulwa ngokujonga ecaleni

Yima ngokuqinileyo ngeenyawo zombini uze ugcine umqolo wakho uthe tye. Yenza intshukumo yokunqunqa kwi-barbell ukusuka phezulu kwelinye igxalaba ukuya ngaphantsi kwelinye idolo, uze ubuyele kwindawo yayo yokuqala.
Iqela eli-1 lezihlandlo ezingama-30, amaqela ama-2 ngosuku
Ukunyamezela yeyona nto ibalulekileyo! Musa ukuba shushu kangangeentsuku ezintathu, oko ngokuqinisekileyo akuyi kusebenza!
Ukuphinda okungakumbi, ukucokisa kube yintsimbi

Isitendi seBhola yeBhola yeHydraulic ye-NAB

Luhlobo luni lwenyama olungenaxabiso kangako ehlabathini ngoku? Ewe yinyama yomntu! Kufuneka sichithe imali ukuze sithenge inyama yehagu nenyama yenkomo, kodwa abantu abaninzi bachitha imali ukuze baqeshe abantu ukubanceda banciphise umzimba. Yeyiphi inyama exabiseke kakhulu kweli hlabathi? Ewe, iseyinyama yomntu! Bangaphi abantu abaya ejimini baze basebenzise umgubo weproteni ukuze bafumane iikhilogram ezimbalwa zemisipha. Kubonakala ngathi ubunzima bubuhlungu ngokwenene.
Njengomdlalo odla ngokudibana ngokwasemzimbeni, wonke umthandi webhasikithi unethemba lokuba nomzimba oqinileyo ongenakunqotshwa enkundleni. Kodwa nokuba bangaphi na abantu abatyayo, abayikhulisi inyama. Ungakhathazeki, jonga indlela abadlali be-NBA abaziqhelanisa ngayo, ndikholelwa ukuba uza kuyifumana impendulo.
Okokuqala, ukwakha izihlunu yindlela ende, musa ukungxama ukuyifikelela! Kuphela ngokuqhubeka noqeqesho lwemihla ngemihla apho ungafikelela khona kwimilo yakho yomzimba efanelekileyo kunye nobunzima. Ngaphezu koko, ukuxhalaba okugqithisileyo kunokuchaphazela indlela ocinga ngayo, nto leyo enokuchaphazela ukutya kwakho kwaye ikuthintele ekufumaneni ubunzima ngempumelelo. NjengoKobe noJames, kuthathe iminyaka engaphezu kweshumi yoqeqesho olunzima ukufezekisa impumelelo yabo yangoku. Kwanabadlali abangochwephesha bathi ukufumana ubunzima kunzima kakhulu kunokunciphisa ubunzima.
Ukwanda kobunzima ngokwesayensi yikhosi enyanzelekileyo! Kuphela kukugcina uthando olwaneleyo loqeqesho apho sinokufikelela khona iziphumo ezifunekayo. Kukho abadlali abaninzi kwi-NBA abaye basuswa ngenxa yokungaziphathi kakuhle. Oyena udumileyo nguSean Camp. Njengommeli wobuhle obunobundlobongela, uCamp ngequbuliso watyeba ngexesha lokuvalwa kweligi waza kamva waba mandundu, wanyamalala phakathi kwesihlwele.

Isitendi sebhasikithi sangaphandle esingabizi kakhulu

Okwesibini, kubalulekile ukugcina imikhwa efanelekileyo yokutya. Xa usakha izihlunu, qiniseka ukuba uthatha iikhalori ezaneleyo! Umzekelo, kwisidlo sakusasa, unokufuna ukutya phantse iigram ezili-100 ze-oats, eziqulethe malunga ne-1700 KJ yeekhalori. Ukuqinisekisa ukutya okwaneleyo, ukutya kwakho iikhalori zemihla ngemihla kunokufuna ukufikelela kwi-6000KJ. Ukongeza kwiikhalori, kubalulekile nokuba uqaphele ukutya iicarbohydrate ezaneleyo. Qinisekisa ukuba uthatha iicarbohydrates kakuhle, njengoko ezininzi okanye ezincinci kakhulu zinokuchaphazela imo yomzimba wethu. Ukutya ukutya okungenamsoco njengamaqanda kunye neepancakes ezizalisayo njengoko uZhou Qi wayesenza ngaphambili akwamkelekanga. (Nangona kunjalo, kufuneka ndimncome uZhou Qi ngokwenza kakuhle kakhulu ngoku. Utshintsho lwezihlunu zakhe lwalubonakala ngaphambili. Emva kwayo yonke loo nto, ukudlala kwi-NBA kukwanomphumo wokuzijonga. Ndiyathemba ukuba angaya phambili kwi-NBA!)
Kubadlali be-NBA, ukutyeba sisifundo sabo sokuqala kwiligi. I-O'Neal enkulu edumileyo ye-Alliance itya izidlo ezihlanu ngosuku kwaye itya ne-steak eyosiweyo ngaphambi kokuba ilale ebusuku. U-Nowitzki ukwangumlandeli we-steak eyosiweyo. Kwaye uNash uyakuthanda ukutya i-salmon eyosiweyo. Ukutya kukaJames kufuna okungakumbi, uyala ukuthabatha ipizza nokuba ulambile ukuze agcine impilo yakhe isempilweni.
Okokugqibela, kubalulekile ukuba nesicwangciso soqeqesho esifanelekileyo. Nokuba ufuna ukukhulisa izihlunu okanye ubunzima, kufuneka ucwangcise kwangaphambili. Ukuba ixesha lakho loqeqesho lide kwaye unezidingo eziphezulu kuwe, ungazama ukukhulisa izihlunu kuqala uze unciphise amanqatha. Kutheni uLe Fu enokutshintsha ukusuka ekubeni yindoda encinci etyebileyo ibe yindoda? Ngokuqokelela izihlunu ezininzi kunye nokusebenzisa isicwangciso sokunciphisa ubunzima esifanelekileyo, umntu ngokwemvelo ufikelela kwimo yomzimba egqibeleleyo.
Uqeqesho lwabadlali be-NBA lokuqinisa luzele ziindlela ezahlukeneyo. Ukuntywila kwiindawo zombane yinto eqhelekileyo. Amaqela amaninzi emithwalo enzima kufuneka akhuthazwe rhoqo ukuze kwandiswe uxinano lwe-muscle fiber.
Kwangaxeshanye, kufuneka kuqwalaselwe ukulungelelaniswa komzimba kunye nokuguquguquka kwawo. Kaloku, ubunzima bemisipha egqithisileyo bunokuba nefuthe elibi kwindlela umdlali akhawuleza ngayo, kwaye uKobe wakha watyeba kakhulu, waphinda wajika kabini waza wabonakala engaqhelekanga.
Ngamafutshane, kufuneka sihlale sinomonde ngelixa sizama rhoqo. Nangona usenokungafikeleli kwinqanaba lomdlali oqeqeshiweyo, uqeqesho oluqhubekayo olunzima ngokuqinisekileyo luya kukwenza ube yinkwenkwezi ebaleni!