Ufuna ukumakisha izihlunu?
Ukuba ungomnye wabo bacinga ukuba ekuphela kwendlela yoku phawula izihlunu Kwaye ukuba nomzimba ochazwe kakuhle kukutyumza kwindawo yokuzivocavoca, ke namhlanje siza kukunika isimanga esiya kukunceda kakhulu.
Landela ukutya kwethu inyanga kwaye uyakulibala malunga neziphatho zothando, ufezekise i-abs kunye neebiceps ezichazwe kakuhle. Ayikokutya okunyanzelisa kakhulu, kodwa kuyafuneka ukuyilandela ileta ukuze ufezekise injongo.
Ukutya iveki yoku-1
Ngexesha leveki yokuqala kufuneka usinciphise isonka, uyokutya ubuninzi beesilayi zengqolowa ezi-2 yonke imihla. Kuya kufuneka ubususe ngokupheleleyo utywala kunye neelekese.
Kubalulekile ukuba usele ulwelo oluninzi (ngakumbi amanzi) okanye isoda ngaphandle kweekhalori. Soloko usebenzisa iikhabhohayidrethi kwangaxeshanye kwaye ukuba kunokwenzeka ngaphambi kokuzilolonga ukuze uzisebenzise kangangoko.
Ukutya iveki yoku-2
Nciphisa amanqatha ubuninzi, usebenzisa ikepusi enye itispuni yeoyile yeminquma ngosuku. Yongeza isitya semifuno kwisidlo sasemini kunye nesangokuhlwa kunye nokutya iiprotheyini ezininzi (inkukhu, ikalikuni, intlanzi eluhlaza okwesibhakabhaka, ...)
Ukutya iveki yoku-3
Ukutya I-pasta ene-steamed kunye nemifuno. Yandisa ukutya kwakho okungamanzi ngamanzi amaninzi kunye neeti ezingenaswekile ezingenaswekile. Gcina amafutha kunye neelekese kude.
Ukutya iveki yoku-4
Ukunciphisa ukutya kwakho okungamanzi xa kuthelekiswa neveki ephelileyo ukuze izihlunu zakho ziphawulwe. Yandisa ukusetyenziswa kweeproteni (inyama, iturkey, iimbotyi, ...). Yitya izinongo ezinceda ukutshisa amanqatha afana nepayipi yecayenne.
Kwaye konke oko. Ukuba ulandela ezi ngcebiso kangangenyanga uya kuba nakho ukunciphisa amanqatha anamathela esiswini sakho kwaye ufumane i-abs kunye nezihlunu ezichazwe kakuhle.
Hahahahaha oku kutya kunokukunceda ukunciphisa umzimba kwaye sele kundenza ndithandabuze, kodwa ngokuqinisekileyo ayizukusebenza ukufezekisa inkcazo yemisipha eyona inqwenela kakhulu kwaye kwabo bangayaziyo, ukunciphisa umzimba kuncinci okanye akukho nto ukwenza nenkcazo yemisipha. Ukuphawula izihlunu ngokuthe ngqo kwaye ngaphandle kokungena kubunzulu kuba andizukubhala inqaku apha kufuneka uqeqeshe nzima kwindawo yokuzivocavoca, wenze umthambo wentliziyo (i-aerobics) kunye nokutya, utye inqanaba eliphezulu leprotheni, ulinganisele / ezantsi iihydrate (ezintsonkothileyo ngomzuzu kwaye zilula emva koqeqesho) kunye namafutha asempilweni (angahluthiswanga), oko kukuthi, ezo sizibiza ngokuba "zilungile" kwaye zichasene noko abantu bacinga ukuba azityebanga kuphela kodwa zihlala zingashukumi phezu, banceda inkcazo. Kodwa ngaphezu kwayo yonke eyona nto ibalulekileyo neyona inzima ukuyiphumeza… amandla. Tyhila.
Molo, NDINGAQHAGAMSHELANA NJANI NAYE UKUFUMANA IINGcebiso ZAKHO?
Molo, ndineminyaka engama-24 ubudala, ndimncinci, ndifuna ukwandisa izihlunu, ndizilolonge
kodwa kubonakala ngathi ayisebenzi, njengesiqhelo kodwa ingekho njalo, kwaye andityebanga
… ..Ndinokwenza ntoni?
Ukuzilolonga kuphela akunamsebenzi, ukuba unethamsanqa ngokwaneleyo ukuba ube mncinci akuyi kufuneka ulahlekelwe ngala mafutha athintela izihlunu zakho ekuboniseni. Yitya ukutya okuthe kratya kwiprotheni, qiniseka ukuthintela amanqatha kwaye uqale ukuya ejimini; Imisipha ayikhuli kuba utya ngokwahlukileyo, ngaphezulu koko, ezo proteni zinokujika zibe ngamafutha ukuba awuzisebenzisi. Ke qala ukubetha ubunzima kunye neentsimbi.
Nutridieta.com
molo ndinombuzo ongekacacisi
Ndineenyanga ezi-6 ndisiya kwindawo yokuzivocavoca kodwa okwangoku
isisu sam asinzima njengokuba ndisenza ukuqina
Isisu.
nakwibha yesifuba elele ndiphakamisa kakhulu ipoko
Ndiphakamisa nje iiponti ezingama-30 kwicala ngalinye (60) kodwa malunga
Baye ejimini iinyanga ezimbini, baphakamisa ngokukhawuleza okukhulu.
kwaye ndinexesha elininzi
Ndibuze kumyaleli wam kodwa akazi nto ingako, uthi ngenxa yobudala bam, kuba ndim, kuba ndineminyaka eyi-15 kuphela, kunzima ngakumbi ukuphakamisa nokumakisha kwiminyaka yam.
Kwaye ukuba ngu k kufuneka nditye ukutya okungasentla?
UFernando, kutheni ungaphakamisi ubunzima obungaphezulu ??? kwaye umyaleli wakho akayazi ??? uufff mhlawumbi uliphumelele ikhadi kumdlalo, kwenzeka ntoni ngenxa yemeko yakho yomzimba, fumana malunga namanqanaba okushuka, ukukhula komzimba kunye nokuvuthwa kwe-endocrinological, ngamanye amagama, ukuba uneminyaka eli-15 ubudala i-testosterone ayikabikho phezulu, linda i-2 ngaphezulu kweminyaka okanye i-3 kwaye mhlawumbi apho unokuphakamisa ubunzima obuninzi kwaye ufumane ubunzima obukhulu bemisipha. Ngokumalunga nokutya, kukho umntu ozimeleyo, andiboni ukuba ukutya kufanelekile, kufuneka ubazi ubunzima besifundo, i-% ye-adiposity,% yobunzima bemisipha, ubudala, uhlobo loqeqesho ngokufutshane, kunzima kakhulu. Khululeka kwaye ulinde ukukhula kwakho ngokwendalo.
jonga abo bangaziyo ukuba kutheni bengafumani bunzima bemisipha kungenxa yokuba kufuneka batye isixa esikhulu seecarbohydrate
kunye neprotein ngokucacileyo kwindawo yokuzivocavoca kufuneka babeke ubunzima kakhulu kunoko banokufikelela
Ndinengxaki ... kwaye kufuneka ndiphawule i-abs yam ... i-abs yam inzima kwaye iyandisiwe kodwa imilo ayicaba kwaye andinako ukuyikhulisa emacaleni ... abanaso isimo esimcaba ... iya kuba ngenxa yengxaki kwiindidi zokuzilolonga okanye iya kuba yimfuza ... Ndiyathemba ukuba umntu othile angayisusa loo ntandabuzo, enkosi kakhulu!
Molo, ndinombuzo, ndineminyaka eli-15 ubudala kwaye ndifuna ukwazi ukuba ikhona na indlela yokumakisha izihlunu zam ngokukhawuleza… njani ??? kwaye nceda ungachaphazeli ukukhula kwam kwangaphambili enkosi kakhulu ngeempendulo zakho.
UJuan David noFeRNaNDUkuba i-psx inyani kukuba, ndineminyaka eli-15 ubudala, ndilinganisa i-1.66 kwaye ndinobunzima beepawundi ezili-110 (reflako), kwaye bendisiya ejimini malunga neenyanga ezine ezinesiqingatha.
Kwi-FeRNaNDO, ukuba ufuna ukuphakamisa ubunzima obuninzi esifubeni sakho, kufuneka ubonyuse ngokuthe chu ubunzima bakho, kungenjalo awuyi kubonyusa amandla akho, kwaye xa ungekho funda into endizakuxelela uJuan David. Ndiqale nge-10 kilos kwicala ngalinye, ngoku ndiphakamisa ama-25 kwicala ngalinye kwaye i-abs yam yomelele.
Ke kuJuan David, ukuba ufuna ukuchaza izihlunu zakho kufuneka wenze imithambo ukuqala kancinane ukuba ngo-5-4 uthotho lokuphindaphindwa okungange-8 kweengalo, isifuba kunye nemilenze kodwa hayi ngebar.
Kwaye ukuba ufuna i-abs, kuya kufuneka wenze imithambo esiswini kodwa khumbula ukuba uninzi sele luphawulile, kuphela kukuthanjiswa kwamafutha ekufuneka kuncitshisiwe ngokwenza umthambo. Sukuba nexhala malunga nokukhula kwakho, ukuba nje awuzukufaka umthwalo ongaphezulu kumqolo, akukho nto izakwenzeka, nditsho nokuzilolonga kukhuthaza ukukhula komzimba wakho.
Ndonwabile, ndiqale nge-14 enobunzima beepawundi ezingama-99 kunye nokulinganisa i-1.63 kwaye ngoku ndicacise izihlunu kancinci kunye namandla amaninzi kubudala bam.
Ekuzinikezeleni yimpumelelo.
Mphose!
ukutya oku akulunganga ukumakisha izihlunu .. ???
Mholweni!! Ndinombuzo omnye kwesi sihloko, ndineminyaka eli-16 ubudala kwaye ndicinga ukuba ndinengxaki nomzimba wam.
Nanini na xa ndenza isifuba kunye nokuhlala phantse yonke imihla, ekuphela kwento ekhulayo ngamandla am hayi izihlunu zam, ke ndinamandla ngaphezu kwemisipha kwaye into endiyifunayo kukuphawulwa kuphela, kodwa andazi ukuba yintoni kufuneka ndiyenze ...
Molweni nonke, ndingathanda ukwazi ngokuqinisekileyo, ukuba niyazi ngenene, ndenza umthambo kakhulu, kwaye andiboni nyani yokwenyani kwimisipha yam, ndizama ukutya ukutya okunezinto kodwa inyani kukuba nditya kakhulu ii-carbohydrate Iiproteni, andazi ukuba ichaphazela kangakanani le nto, ndifuna nokwazi ukuba umthambo ogqithisileyo ungazitshisa izihlunu kwaye uthintele ukukhula kwazo, kwaye kucetyiswa rhoqo ukuba utshintshe indlela oqhele ukwenza ngayo, enkosi kakhulu
kunye nethamsanqa kubo bonke
Molo ndifuna ukuba undincede ndineminyaka eli-16 ubudala ndingu-1.70 kwaye ndinobunzima bama-61 kwaye ndifuna ukumakisha izihlunu zam ndifuna ukundixelela ukuba ndicela njani ukuba ndibe nobunzima ekhaya nayo yonke into kodwa andazi ukuba yeyiphi indlela yokutya endiza kuyilandela nceda dinga uncedo
Molo, ndineminyaka eli-15 ubudala, ndina-2.1m, ubunzima 68, ndifuna ukuphawula izihlunu zam ngaphandle kokuya ejimini, kufuneka ndenze ntoni?
Molo ndineminyaka engama-25 ubudala kwaye ndinobunzima obuziikhilogram ezingama-200 ndisisidudla ndingenza ntoni ukuze ndinciphise umzimba kwaye ndingalahleki yimisipha, ndiyathemba ukuba ndiza kufumana izihlunu, ndaya ejimini ngaphambili, ndancipha kwaye ndaphelelwa yimisipha kunye namandla, Ndiyekile ukuhamba kwaye ngoku ndikhulile ... andazi ukuba ndenzeni okanye ndenze njani.
Phendula nge quote
abo bangakholelwa ukuba banokuphawulwa kwindawo yokuzivocavoca okanye ekudleni bafanelekile kumama ococekileyo nonke niyibhola ye-wuebones ...
Molo, ndineminyaka eli-18 ubudala, ndineminyaka eyi-1,70 ubudala kwaye ndinobunzima obuyi-61 kilos njengoko ndisenza ukuze ndikwazi ukumakisha izihlunu zam, andazi kangako kodwa ndinako konke ukuthanda kwaye ndinomnqweno andazi ukuba leliphi icebiso okanye uthotho Ukuzilolonga aser nceda ndiyathemba ukuba uya kundinceda apho ndikhoyo Akukho ndawo yokuzivocavoca kufuneka ndenze uqeqesho lokuzilolonga le imeyile yam gorgy_9_JL@hotmail.com Ndiyathemba ukuba bayandinceda o_0
Molo ... Ndineminyaka eli-17 ubudala, ndilinganisela i-1.81 ubunzima bam, i-77 kilos kunye ne-ps yezongezo, ndinothotho lwe-nitro tech pro, uthotho lweeseli zobuchwephesha, kunye nehemme ine-nitric oxide.
Umbuzo wam kukuba ndiqale ukuthatha isitshisi esityebileyo kuba bendineeveki ezi-3 ndingazilolongi ngenxa yengxaki egxalabeni, ndibuyile kwaye iveki iyinto yesiqhelo, kule veki i-2 ndiqale ngesitshisi ukulahla amanqatha am ubunzima bam obuqhelekileyo ngama-70 ukuya Iikhilogram ezingama-73.
Xa ndigqiba ukuthatha isitshisi, ndingazithatha ezinye izongezo? ... Ndifuna ukufumana iziphumo ezoyikekayo kwaye inyani yile, ndingenza ntoni ngayo? ... eduardooo_mndz@hotmail.com
molweni nonke ... ukwakha izihlunu kuya kufuneka utye kakuhle, kwaye ikakhulu ukuphindaphinda kwindawo yokuzivocavoca, uthotho olukhulu, hamba ubaleke, kwaye ube nokuphumla oku-1 ngeveki ...
mva ukuba awufuni kutya
Kukho izongezo ezineeproteni ezininzi, ekupheleni komsebenzi ngamnye, uthatha iglasi enye ye-bio-whey ... kwaye kwiinyanga ezi-1, ugqibelele,
wave. Ukuba ufuna ukubona iziphumo, yenza umkhuba u-Sylvester Stallone xa wayelungiselela umboniso bhanyabhanya u-Rambo II.Yinto eqhelekileyo kodwa inika iziphumo, le nto uyilandela iiveki ezisibhozo okanye iiveki ezilishumi. .. nantsi indlela yesiqhelo:
Iiseti ezi-3 zokuphindaphinda ezili-12 kwimithambo nganye:
NgoMvulo Lwesithathu Lwesihlanu
Ngomso
• Isifuba
• Emva
• IABS
• ICardio
Ngomso
• Amagxa
• Izixhobo
• IABS
• ICardio
NgoLwesibini ngoLwesine ngoMgqibelo
Ngomso
• Amathanga
• Amawele
• ICardio
Ngomso
• Unciphiso
• Iitrapezoids
• IABS
• ICardio
Ukwenza i-8-12 reps kunye ne-3-4 iiseti, kunye nokuphumla okuncinci phakathi kweeseti kunye nokuzilolonga ukugcina izinga lokubetha kwentliziyo yakho, yeyona ndlela ichazayo.
Kumntu olingana naye, kwakungumsebenzi onzima ukuzama ukutshisa amanqatha kunye nokomeleza izihlunu ngaxeshanye, ke kuye kwafuneka asebenze okona kunzima ngalo lonke ixesha.
Kuya kufuneka wenze i-gymnastics eninzi ukuphawula umzimba wakho
Ndineminyaka eli-16 ubudala kwaye ndiyifumene ndinomthambo
ibhokisi kwaye ngaphandle ndiyimbethi manqindi kwaye inceda kakhulu
ukuba bafuna ukufana nam
Ndineminyaka eli-16 kuphela ubudala, tsalela le nombolo 03462 434241 okanye iseli 15604978
molo soi omar ndineminyaka eli-18 kodwa ndifuna ukubona ukuba ixesha k lihambisa izihlunu zam
wolas amm kuba i-vdd io kwi-psersonal ndiyakholelwa k ngamanye amaxesha sinexhala kakhulu kwaye kufuneka sityile kuphela okunempilo (ngaphandle kokuthosa) kwaye singene kwi-gim kwaye konke okunye kukungagungqi xk abalindelanga ukubona iziphumo kwiinyanga ezi-2 yonke into umonde k oko Abanye beza bodwa kwaye ukusuka apho ukuya phambili, ukuzithemba kwakho kuya kuba yenye ithamsanqa 😀
Molo ndiyindoda encinci ye-1.84 yokuphakama nobunzima be-96 kg kodwa andinasisu kodwa nditsho kwaye amanqatha am asasazwa kwaye ndifuna ukwazi ukuba ndingenza ntoni ukunciphisa umzimba kwaye ndiphawule izihlunu kwi-espesial esiswini namabele, kodwa hayi emabeleni kuba ndiyi pecheron kakhulu.
Kwaye kwisithuba ndifuna ukuphucula inkangeleko yam kunye nempilo yam kodwa ndiyazilolonga kodwa okwenzekileyo kukuba ndonyusa inyathelo lam kunye nesihlunu kancinci ukuba ndinokucetyiswa.
Molweni ndineminyaka engama-24 kwaye ndinepipi eyi-30cm. Ndingumntu onebala eliqhelekileyo, inyani ayisiyiyo ukuba ndinomdla wokutya, ngenxa yantoni? ndincame ngokutya into endingayithandiyo kwaye ndizibulale kwindawo yokuthamba ukuze ndibukeke ndilungile ... emva koko yintoni? Ndishiya ukutya kunye nesihogo nayo yonke into ... hayi kwaphela! ngcono njengoko ndikuthandayo nokuba ujongeka njengomntu oqhelekileyo, nokuba une-30cm penis (yeyona nto ibalulekileyo)
Ngaba ndifuna ukwazi ukuba ndifuna ukusela okanye umgubo ongekho
I-anabolics okanye i-steroids ukuze izihlunu zam zikhule ngokukhawuleza kukuba ndiya ejimini kwaye andinaziphumo endizibonayo
Mholweni!! Ndineminyaka eli-18 ubudala kwaye ndenza umdlalo omninzi… ingalo ene-dumbbells kunye ne-abdminal push-up kwaye ngamanye amaxesha andizukuba nemida kodwa andikhe ndimake izihlunu andazi ukuba kungenxa yokuba andinguye kwisondlo? Ndidinga iingcebiso xa kunokwenzeka ndenze into engalunganga okanye into endifuna iziphumo ezikhawulezayo
Mholweni!!!! Ndineminyaka engama-20 ubudala ... kwiinyanga ezi-7 ezidlulileyo bendizilolonga iinyanga ezi-4 ngaphandle kokuyeka nokutya ndisempilweni yonke imihla ngeeproteni zemifuno kunye nayo yonke indibaniselwano ... ndinobunzima beekhilogremu ezingama-52 ndafika kuma-72 ndingakhange ndikhangeleke ngathi ndityebile okanye enye into, iyajika ukuba nditsho ngokungathandekiyo.ukuba emva kweenyanga ezi-4 zoqeqesho ndayeka ukuzilolonga ndaza ndaqala ukutya kakubi ndaza ndabhitya esiswini phezulu nangasesinqeni ukuhla kodwa isisu sam silwanyana ndingathanda ukwazi eyona ndlela isebenzayo Ukufumana kwakhona ubunzima bemisipha kunye nokususa eso sisu esixabisa kakhulu ukuba siphele.
Molweni bantu. Ndiyakuxelela, ndineminyaka engama-26 ubudala, ndiqalile ukuya ejimini kwinyanga ephelileyo kwakhona, ndingu-1,75cm ubude kwaye ndinobunzima obuyi-76kg, kulungile, bendilinganise nje ekhemesti, i-xDD indixelela ukuba i-BMI yam ingama-24,8. kg / m kwaye eqhelekileyo ngu-18,5 ukuya ku-24,9, 4 bendifuna ukwazi ukuba ndingenza ntoni ukuchaza kwindawo yokwenza umthambo ndenza itafile ephindaphindwayo eyi-5 ndihamba iintsuku ezintlanu ngeveki ukongeza ekwenzeni i-30min yebhayisekile kunye ne-tb ezinye iintsuku isisu. Andazi nokuba ndithathe isongezelelo sokutshiswa kwamafutha okanye isilarha somlomo ... ucinga ntoni? Enkosi kwangaphambili, malunga.
Ayisebenzi loo nto. Ndikucebisa ukuba utye.
Isidlo sakusasa: I-500Kg yerayisi eqhotsiweyo nawo onke amanqatha anokubakho kunye nezinye iikeyiki ezivenkileni uMnu. Chong>: D uneebhiya ezi-2, (ibhiya enye kuphela xa usiya emsebenzini).
Isidlo sasemini: ii-tobaccos ze-malt ezi-2, izitya ezi-2 zerayisi enehagu eyosiweyo kunye ne-steak enamanqatha amaninzi>: D
isidlo sangokuhlwa: ihenyukazi elishushu elikunika uthando 😀 (isitya ekufuneka usikhethile, i-lassagña okanye i-pizza, sukukhetha into oyifunayo kwaye ufe ngamanqatha)
Molo, ndinombuzo, bendisejimini iinyanga ezi-6 kwaye akukho nto iqaphelekayo ezingalweni zam.Ndingathanda ukumakisha.Ndina-21 ekufuneka ndiyenzile ukumakisha.
hamba nochwepheshe wezondlo kunye nomqeqeshi kwaye ubhatale z kwaye ubabuze ukuba ufuna ukuba hype okanye ukumakishwa okanye ukubhitya
Molo, ndineminyaka engama-23 ubudala kwaye ndinobunzima be-45, ndingu-1.54 ndiya ejimini iiveki ezimbini iprotein indicebisa ukuba ndityebe njengesiqhelo.
kaFernando yangaphambili;)… hahahaha
ukukhanya, ungathathi nantoni na okwangoku ... ubukade usejimini ixesha elifutshane kwaye ayizukukwenzela nto, okwandisayo uza kuchitha imali kwi-vice ... linda ithutyana Kwaye emva kweenyanga ezimbalwa ndacela ukuzuza ubunzima kubafazi abalunge kakhulu kuba phantse abanamafutha ... ngeli xesha andilikhumbuli igama kodwa xa ndikhumbula ukuba akukho nto ndiyibhalileyo kumyalezo ongentla ngumbuzo wam we-imeyile ...
Utata !! Umncinci kakhulu, uya kuqhubeka nokwenza umthambo kakuhle ekukhuleni kwakho okoko nje usenza ngobunzima obuncinci kunye nokuphindaphinda okuninzi. kuba ukuphakamisa okuninzi kususa ukukhula kwakho…. Qhubeka unje ngobunzima obuncinci kwaye khumbula ukolula izihlunu zakho kakhulu phakathi komthambo ngamnye ukuze ukhule kuba ukwinqanaba lokukhula okupheleleyo ... linda iminyaka embalwa kwaye ungathathi nantoni na encinci nakubantu abangenalwazi abakunika izinto umthambo ... nantoni na endikushiyela yona imeyile ndiyibuze: cayo_gomez@hotmail.com
Le ndlela yokutya ilunge kakhulu !! Kwenzeka ntoni ukuba icebisa ngakumbi iiProteni kunye neeCarbohydrate, ezingakwenzi ukuba unciphise umzimba, kodwa endaweni yoko zomeleza ubunzima bakho bemisipha, kufuneka uyazi ukuba ungatya njani! kwaye ngaphezu kwayo yonke into yenza umthambo ngokwaneleyo ...
Khumbula ukuba isitshixo sikwintando yomntu ngamnye!
Ukwenza ufune!
Ndiyabulisa !!
Ndiyabulisa! Ndingathanda ukufumana ubunzima obuncinci, kodwa ngaphezulu kwako konke ukwenza ithoni, ucebisa ntoni? Ndineminyaka engama-20 ubudala kwaye ndinobunzima obungama-70 kg
Molo, ndineminyaka engama-25 ubudala, ndinendawo yokuzivocavoca iinyanga ezisi-7, bendifuna ukwazi ukuba umntu unesicwangciso sokwenza umthambo na, kuba umyaleli undihlawulisa i-euro ezingama-60 ngenyanga ukuze andinike icebo. Ndihamba amatyeli ama-4 ngeveki ... ndinobunzima obuyi-68 kilos kwaye ndi-1.70 ukuba kuyanceda ... Enkosi, ungandithumelela isicwangciso diegof18_0285@hotmail.com
Ndinokwakha okubhityileyo kodwa ndapakisha ndilinganisela u-1.68 kunye nobunzima 65kilos inyani ndiyimbaleki kodwa ndifuna ukuchaza ubunzima bento eqhelekileyo efana no-bruce lee
Umhlobo oneminyaka eli-15 ubudala uFernando:
Jonga ndiyayiqonda imeko yakho, xa uqala ukuya ejimini, ufuna ukuba ubunzima bakho bunyuke, kwaye ukuba neenyanga ezi-6 ungakhange uqaphele umthamo kuyadimaza, kuya kufuneka ujonge ukuba loluphi uhlobo lomthambo owenzayo, ulwenza kangaphi kangakanani ukuvumela uphumle umzimba wakho ... mhlobo wam, umzimba ungathatha ixesha elide njengoko ufuna, kodwa LUMKELA ungakulingelanga ukuba uwonakalise, ukuze isiqhelo sisebenze kufuneka:
I-1: yenza i-5 okanye i-10 imizuzu yokwenza umthambo (i-cardio / aerobics)
2: kufuneka wolule izihlunu oza kusebenza ngaphambi nasemva kokuzilolonga
3: kuya kufuneka ubonyuse ngokuthe ngcembe ubunzima, awunakukuphakamisa i-50kg kwaye ngolandelayo uphakamise i-75kg, kuya kufuneka unyuse inyathelo ngenyathelo ngenyathelo de ube uyabazi. ngaphandle kokonakalisa umzimba wakho ...
I-4: yenze uthotho lokonyuka okuqhubekayo (uthotho olukhulu) Ex: uthotho lokuqala: uphinda-phindo lwe-15kg, uthotho lwesibini: uphinda-phindo lwe-5kg lwe-12kg, uthotho lwesithathu uphinda-phindo lwe-10kg ...
5: okunye phakathi koluhlu ngalunye KUBALULEKE KAKHULU xa kufikwa ekuthetheni NGOKUKHULA KWEEMFULELE, iingcali zincomela ukuphumla phakathi kwemizuzwana engama-30-60.
I-6: ekugqibeleni ngekhe usebenzise umthambo ofanayo ngaphezulu kwamaXESHA AMABINI NGEVEKI ...
Ukuba ufuna ukuba nezihlunu ezikhulu neziphawuliweyo, kufuneka usebenze nzima koku kungasentla, kwaye ukomeleza ngokutya okunotyebileyo kwiiproteni zezilwanyana kunye nemifuno (inkuku, inyama, intlanzi, iimbotyi, amantongomane, iilentile, phakathi kwabanye ... )
Ndisenza njani isicwangciso sam sokutya?
Namhlanje ndiqale indawo yokuzivocavoca emva kweminyaka emi-4 okoko bendingenalo ixesha lokuya kwenye ngenxa yokugqitha kweeyure kwikhondo lomsebenzi wam. Ndichithe iiyure ezi-2 ndisenza imithambo yokuqeqesha iingalo, umva kunye nemilenze. Ndibuze umyaleli wam ukuba angayila njani indlela enditya ngayo, wandixelela kuphela ukuba andityi sonka, ichips kunye nesoda. Ewe, ndingathanda ukuba nomzimba ochaziweyo kuba sele ndonele, ngoku yindlela yam yokutya isidlo sakusasa, isidlo sasemini, ukutya okutyiwa kunye nesidlo sangokuhlwa, zeziphi izinto endifanele ukuzitya?
Ungayisebenzisa njani iprotein yewhyy?
Ndithetha nje into ibenye kuni, nonke nina nibhitye, yityani yonke into kwaye nizibulale uqeqesho lokutyeba! Iminyaka eyi-17 i-76 kilos ndiyikhumbula inkunzi! XD
Olaa ndixelele into yokumakisha i-adomen kuba i-uniko endinayo ibhityile kwaye ndine-munxa espardaa oko kukuthi i-uniko endiyimakileyo yi-esparda kwaye ndifuna ukumakisha umntu omdalileyo angandixelela into
NDINEMINYAKA engama-43 ubudala, NDINGU-1.62 UBUNTU OBU-56.3OO, NDINGUMNTU OCWELE KAKHULU, NDIYENZA IINTSUKU EZIMBINI IVEKI EYI-SPIN NOKUNYE OKUNYE UKUQHUTYWA, NDIBENZE KAKHULU KWIMINYAKA EMITHATHU, UKUTYA KWAM KUSEMPILWENI, NJENGAYO YONKE INTO ETHOBILEYO KWIZIQHAMO NAKWIIMVUME, KODWA KUFUNEKA Ndongeze ezinye iintsuku zokuzilolonga? NGOKUPHATHELELEYO
Ndiyakucebisa, ukuba ulahle amanqatha esiswini, baleka ………………………………
Ngaba umntu unokundinceda? indlela yokutya ukuze utyebe kwaye ungatyebi? Ndimncinci kodwa ndifuna ukuzuza ubunzima bemisipha, kodwa andazi ukuba nditye ntoni kwaye ndenze njani, kwaye ngawaphi amanqatha asempilweni? Ukuba unoluhlu lokutya nceda undixelele.
molo loo maqanda amhlophe? oh yintoni ukuzithatha ziluhlaza?
Ababilwanga C: !!! eluhlaza ndingakunika i-salmonella nn
hahaha hayi abamhlophe beqanda kufuneka ubapheke njenge-homelet, eluhlaza banokukukhathaza
INGASETYENZISWA KWIIMPAWU EZINCINANE
amaza, ndiyakuxelela ndineminyaka eli-19 ubudala kwaye bendiqeqeshelwa i-1, nokuba ungaziqeqesha kangakanani ukuya kumda njengam, kufuneka ukhathalele ukutya okuninzi okunamafutha, okuseleyo kukhululekile, ukusukela into oyityayo iyakutshiswa kwindawo yokwenza umthambo, ukukhula kwezihlunu akukho nto ingcono kune-tuna kuba iprotein emsulwa kwaye akukho nto ye-graza.Maninzi amaqanda abilisiweyo kunye nenyama ebomvu, oku kutya kunokutya nangaliphi na ixesha kwaye kuba phantse akukho manqatha baya kuwatya ngaphandle kwetyala, kunye neDatha, nanini na xa kufunyenwe ubunzima besisipha, baya kufumana ubunzima okoko isisipha sinobunzima ngaphezu kwamanqatha. Ndiyathemba ukuba iyabanceda, noe XD
Molo, kukuba ndiya ejimini rhoqo, ungathi iiyure ezimbini ngosuku, kwaye ndiyachaza. Bendifuna ukwazi ukuba le ndlela yokutya iyandithanda na, ndineminyaka eli-2 ubudala kwaye into endiyifunayo kukwakha izihlunu.
kwaye uqeqesho kufuneka lube kusasa, emva kwemini okanye ngokuhlwa,…?
Kukuba ndiyenza ebusuku ukusuka kwi-7 kuye kwi-9…. ndenze ntoni?
KUKHO ABABONELELAYO UKUBA UKUYENZA KWIYURE ZOKUQALA BAKUGCWALISE AMANDLA NGETHU, ABANYE BAYAKUTHI HAYI, NGOKUQHELEKILEYO PHAKATHI KWESI-5 NO-7 NGEXESHA LENQANABA LAKHO LIKWI-MAXIMUM KUNYE NENZUZO ENKULU.
Ndibhityile kakhulu kwaye ndiyazilolonga ukuba mingaphi imizuzu ekufuneka ndiyenzile ukufumana ubunzima bemisipha
OKUFUNEKA UKWENZE INDLELA OSEBENZISA KUYO AMAXESHA AMAXESU EVEKI UKUNCIPHISA I-AEROBICS, YIDLA AMAXESHA OKANYE AMA-4 NGOMHLA, Phumla I-4 HRS YONKE, UKUBA UQHELELE KAKHULU KWI-RU, BUZA OKULANDELAYO, IMIZUZU EYI-6 ukuya KWI-8 KWISESHONI ESINYE
Ndicinga ukuba ukutya lonke inani elifunwayo leziqhamo akukho mntu uchaza ubunzima bemisipha, kungayimfuneko ukuba kubengqongqo ngakumbi kubungakanani
Ndifuna ukwazi ukuba zingaphi iikhalori zokutya, kwaye ukuba kwanele ukuqeqeshwa kwam ubunzima amaxesha ama-4 ngeveki kunye namaxesha ama-3 ngeveki i-40m ye-aerobic, okanye ngezo ntsuku zongeza i-carbohydrate,
Kubonakala kum njengokutya okugqwesileyo ukuba bekuhamba kunye nemultivitamin
Molo, ndineminyaka eli-16 ubudala, ndiya ejimini, umbuzo endinawo ngulo
Ndingayithoba njani intengiso yentlanzi emzimbeni wam? Kukuphi ukutya endifanele ukulandela? pz isifuba nengalo sele ndinazo ziphawulwe kakuhle.
Into endiyifunayo kukuthoba kuphela intengiso ukuze undenze ndibenomilo ngakumbi.
Ndifuna ucebise ukutya okungqongqo nceda
I-Zolol tin qemafat kunye neprotein qedas tape yaqhuma