Chris Gethin indlela: yokudla nokuvivinya umzimba

Ngezinye izikhathi kuziwa isikhathi sokucabanga sibalo sakhe, ngisho nasemadodeni. Futhi ngisho noma nje abanye abantu bethi abanganaki kakhulu ngokulandela kwezemidlalo. Ngokuphambene nalokho, abaningi abamele self-ukuhlonipha wesilisa kungenzeka kahle ukudla, futhi ngesikhathi esifanayo wahlanganyela uzotshala imisipha ejimini. Enye into ukuthi ngamunye wabo ikwenze e uhlelo oluthile. Ngokwesibonelo, indlela ezivezile Chris Gethin. By endleleni, ngoba kungasenza ukuqeqesha futhi abesifazane. Funda okwengeziwe ngale nkinga bese ukhuluma ku.

Ipheya imivimbo ngayo udaba lomdwebo nombhali

Kris Gethin iyona CEO owaziwa inkampani yangaphandle Kaged Imisipha, onguchwepheshe kwimboni umsoco. Ngaphezu umsebenzi wakhe meteoric, ubizwa ngokuthi umsunguli inqwaba yezincwadi anikezelwe sawo esiningi ezaziwayo. Ngesikhathi esifanayo Chris iye wafaneleka njengommemezeli omkhulu wezemidlalo therapist nomqeqeshi, umsebenzi wokusiza Dispatch ukuguqulwa kwabaningi Bollywood izinkanyezi.

Nokho, ukuthandwa okwandayo bemnika izinhlelo lakhiwa kubo, eyaziwa ngokuthi indlela Kris Gethin.

Iyini indlela?

Le nqubo yenziwa kahle uhlelo, okuhlanganisa lezi zici ezilandelayo:

• ukusetshenziswa kwemikhiqizo ethize (inombolo izimpawu kanye nokusungulwa zabo nsuku);
• ukuzincisha ukudla;
• ukwenza ukuzivocavoca ekhethekile;
• nokulandela isimiso esithile.

Zonke ukuqeqeshwa-indlela Kris Gethin igxile hhayi kuphela kwesisindo, kodwa futhi ikhono wonke amaqembu kwemisipha. Nge inqubo ukuhambisana efanele kwenzeka ukuncipha jikelele Iphesenti of fat umtimba kanye nokwanda kwenani yemisipha. Ukukhuluma ulimi bodybuilders wenziwa iphele emzimbeni futhi wadala sendawo ezikhexisayo. Futhi konke lokhu kwenziwa uma sebehlanganisa amasonto angu-12.

Yini okudingeka ngaphambi kokuqala ukuqeqeshwa?

Ukuze uqale, umlobi uncoma indlela ukubekezela. Ngokusho kwakhe, uhlelo lwakhe kungayandisa kakhulu ukuguqula izimpilo zabantu abenza kuso. Kodwa ngokushesha ngemva kwalokho wakhuluma ngobunzima ezokwenza behlangabezana. Ngokwesibonelo, ukuhlanganyela indlela Kris Gethin kuyoba nzima abadlali vele ezinye mass muscle uzimisele ukuba balolonge kuphela imilenze nezinqe. Njengoba iningi izivivinyo zinakho ukuguquka emifushane (inani imizuzu 40-45 of lonke), ngakho-ke abantu kuyoba nzima kakhulu ukuphefumula.

Wabuye ukhuluma isibuyekezo edingekayo ukudla kwabo futhi ukusetshenziswa amaphilisi athile ezemidlalo ukukusiza ukuqeda ubuhlungu ngokungadingekile, khulula ukukhathala ku emalungeni ukusheshisa ukukhula kwemisipha. Kafushane, zonke labo okufanele ayihlakulele ukukhuthazela nokukhuthazela komuntu.

Ukudla okunomsoco ngesikhathi soqeqesho

Njengoba sishilo kakade, indlela Kris Gethin nokudla kwakhe kuhlobene. Lawo mandla okuthonya, ngokuvumelana nombhali hlelo, inendima enkulu kulo mncintiswano ukuma umzimba okahle. Ngokwesibonelo, ngosuku lokuqala umsebenzi Chris uncoma hhayi zingadli ukudla kwasekuseni. Phakathi ke nawe ungadla amaqanda qanda, oatmeal kanye nekhofi. Kungenjalo uhlobo efanelekayo omelet okulungiselelwe kusuka amaprotheni ezimhlophe inkukhu inyama kanye Eluma oatmeal.

Ngezinye kwasemini, Chris weluleka ukudla Steak iphilile irayisi elinsundu. Mayelana 3 amahora ke kunengqondo ukudla ubhatata, inkukhu abilisiwe broccoli (ukulandelana efanayo izitsha kufanele liphindwe emva 3 amahora ntambama). Okulandelayo uzothola inhlanzi abilisiwe noma eyosiwe, irayisi elinsundu kanye broccoli.

Ngqo phambi umsebenzi emini Chris Gethin indlela inikeza ukudla ezinye izinhlanzi (tilapia eyayitholakala nezibopho), irayisi elinsundu kanye nenkomishi yekhofi. Ngemva kokuzilolonga Kunconywa ukuba baphuze iprotheni ingxube vitargo, creatine futhi glutamine. Eyodla, ngeseluleko umbhali, kubalulekile ukusebenzisa broccoli futhi Steak mafutha. Futhi abalandeli ukudla ebusuku Chris incoma esikhundleni ngomphefumulo ukudla isidlo.

Ezinye izeluleko eziwusizo

Emini kufanele uphuze okungenani 1-2 amalitha amanzi. Ukwenza kube lula ukulawula umthamo, kungcono abe siqu ukuphuza ibhodlela. Ukuze ngokuqinile ulandele esungulwe isheduli ukudla, kudingeka alungiselele konke ukudla kusengaphambili (ngayizolo ukusetshenziswa kwabo). Ukuze kube lula, epheka ukudla zingafakwa izigubhu ukudla. Sokuphuzisa ingxenye efanayo imele ngesisekelo ngenqindi yakhe (okuqukethwe ipuleti cha eqa Ubukhulu). Ukuze diversify insipidity ukudla, ukwelekelela ngayo izinongo ewusizo ginger, usinamoni kanye emnyama. Inani elincane usawoti.

Izithasiselo kwezemidlalo umsoco: bayokuzila

Chris Gethin indlela kuhilela ukusetshenziswa amaphilisi athile ezemidlalo. Ngokwesibonelo, uhlanganyela ohlelweni lwakhe, kufanele adle amaprotheni powder. Lokho kuyokusiza ukuba alungise futhi akhe uqinisa imisipha ngemuva ukuqeqeshwa isisindo eziyinkimbinkimbi.

It has izakhiwo ezifanayo futhi creatine monohydrate. It ikuvumela ukuba bavale isikhala izinqolobane of creatine ukwandisa amandla nokukhuthazela. Futhi, ngokuvumelana Umqeqeshi, ngeke akwenze ngaphandle zokwenziwa amino acid. Njengoba wazi, badlala indima ebalulekile ekwakheni kwemisipha izicubu.

ukuqeqeshwa uhlelo kusuka Chris: ngeviki Okokuqala

Ngaphambi kokuthi uqale ukusebenzisa indlela jikelele Kris Gethin (amasonto 12 - ukuthi singakanani kuthatha), kumele ayejwayele plan enemininingwane. Ngokwesibonelo, ngesonto lokuqala amakilasi e-indlela umbhali simiswe ngalendlela lelandzelako:

• emlenzeni Amazing;
• ukusebenza kwi triceps nasesifubeni;
• ukuzilibazisa;
• ukusebenza kwi-biceps uphinde wenze;
• umzimba besisu futhi emahlombe;
• ukuzilibazisa;
• ukuqeqeshwa izicubu umlenze.

Ukuqeqesha ngokohlelo: ngesonto lesibili

Esikhathini Ngesonto lesibili kufanele enze izivivinyo phezu amaqembu kwemisipha ezilandelayo:

• triceps nasesifubeni;
• ukuzilibazisa;
• emahlombe;
• cindezela bese ithole esifundeni;
• biceps futhi emuva;
• ukuzilibazisa;
• imilenze.

Nangu esifushane esingamasonto amabili isifundo plan, okubandakanya indlela Kris Gethin. Ngo-Russian lingatholakala kumawebhusayithi amaningi for bodybuilders.

Nokuqeqesha ngesonto yesithathu neyesine

In ngesonto lesithathu kufanele sinake esifubeni triceps (ngoMsombuluko), emuva biceps (ngoLwesibili), emahlombe (ngoLwesihlanu) nemilenze (ngoMgqibelo). Futhi ngoLwesithathu, ngoLwesine nangeSonto kutuswa ukwenza ikhefu futhi ukuphumula kusukela amaseshini akhathazayo ejimini.

Ngesonto wesine kuzoqala okukhiphayo. Khona-ke uyoba ukulayisha emhlane wakho triceps (ngoLwesibili), emahlombe (ngoLwesithathu), esifubeni (ngoLwesine) nemilenze (ngeSonto). NgoLwesihlanu nangoMgqibelo suka.

Plan amakilasi ku ngesonto lesihlanu nelesithupha

ngesonto wesihlanu evumela umsebenzi olunzulu phezu triceps bese ucindezela (ngoMsombuluko), emahlombe (ngoLwesine), esifubeni kanye triceps (ngoLwesihlanu), imilenze (ngoMgqibelo), emuva biceps (ngeSonto). NgoLwesithathu no kule mjikelezo kudinga lonke.

On the ngesonto lesithupha, nibe nilindele izinsuku ezimbili nje off, bese kwagcizelela ngokuqeqesha imisipha esifubeni, triceps, amathole, emahlombe, imilenze, emuva biceps.

kwesonto lesikhombisa, lesishiyagalombili nelesishiyagalolunye amakilasi

On kwesonto lesikhombisa, a lot of ukunakwa ikhokhelwa emahlombe nelamathole triceps nasesifubeni, imilenze, emuva biceps. kwesonto lesishiyagalombili kusiza zifezeke lamathole emahlombe, imilenze, emuva nasesifubeni, kanye biceps futhi emuva. Owesithoba sonto ikuvumela ukuba opha kahle imilenze, emahlombe nelamathole emuva nasesifubeni, triceps futhi izikhwepha zomfana.

ngesonto Weshumi, nanye neshumi nambili

ngesonto Weshumi kakade kuhlanganisa umzimba indinganiso imilenze, triceps nasesifubeni, lapho kuhlangene kusukela yoga ukunyakaza. Asiza elula ezinhle imisipha emahlombe futhi imilenze qinisa cindezela, lamathole ukuqinisa izingalo, emuva.

Eleventh Isonto kuhloswe le kwenaba imilenze, emuva nasesifubeni, lamathole emahlombe.

Ukuvala ngesonto weshumi nambili ka ukuqeqeshwa okunzulu kuhilela sisindvo semikhakha nasemilenzeni emuva, esifubeni, amahlombe kanye namathole, biceps futhi triceps.

Indlela Chris Gethin: Izibuyekezo

Mayelana le ndlela, ungezwa ezihlukahlukene izimpendulo. Ngokwesibonelo, ezinye zazo ukukhuluma mayelana ukuba yinkimbinkimbi ngendlela engakholeki zohlelo. Ngokusho intsha, lokhu kuqeqeshwa uyakhathaza kakhulu, kodwa ngempumelelo kakhulu. Abanye ungathandi uhlu imikhiqizo Kunconywa. Ngokwesibonelo, abanye ungathandi broccoli. Abanye ngezithombe zazo "phambi" futhi "ngemva", obonisa ngokucacile izinguquko ezenzeke kubo ngemva siqu ndlela yokuhlola.

Isibonelo yangempela umkhuba kumbhali

Isibonelo esimangalisayo ukusebenza kwe-Chris nqubo ukuguqulwa engavamile Patrick Magno - evamile usonhlalakahle waseCalifornia. Naphezu yobudala bakhe ngokulinganiswa ayemncane (ngesikhathi sokuhlolwa eneminyaka engu-29 ubudala), akakwazanga ukuziqhayisa sibalo sabasincane shapely. Njengoba ukudla kwakhe ngokuyinhloko ukudla okusheshayo, akuzange kube nzima ukuqagela ukuthi Patrick wahlushwa yamafutha amaningi emzimbeni.

Nokho, isimemezelo mncintiswano nge umklomelo ngemali ezikhangayo emvimba ngokuphelele ukuphila kwakhe. Sikhishwe umyalo, magnesium bephikelela wahlanganyela-indlela Kris Gethin. Nokugcina ekudleni kwasekhaya, ekugcineni, wayengathi kuphela isiphunzi ohudet, ukunciphisa umzimba iphesenti fat kusuka 24 kuya ku-6, kodwa futhi wenze isithombe sakho ephelele. Futhi-ke, imisebenzi enjalo ayikwazanga asiyazisi amajaji. Ngakho, Patrick Magno umklomelo main, kungenza ngibe ngconywana, futhi umshini wokusiza ezikhangayo kwemisipha.

Kafushane, inqubo esebenza ngayo. Idinga ukujwayela umkhuba wokuthi ethile nsuku zonke futhi ukubekezela.