Chris Gethin ndlela: idayethi umthambo

Ngamanye amaxesha kufika ixesha lokucinga malunga umzimba wakhe, kuquka abantu. Kwaye ukuba abanye abantu nje bathi awakunakekeli kakhulu ngokubhekiselele kwezemidlalo. Ngokwahlukileyo koko, inkoliso abameli amadoda self-nokuhlonipha sibe kakuhle umzimba, yaye kwangaxeshanye ukwenza zokumpompa izihlunu ku ejimini. Enye into kukuba ngamnye kubo loo nto kwinkqubo ethile. Umzekelo, indlela abe ngumntu obonakalise ukuba yena uChris Gethin. Hi ndlela leyi, kuba nako ukuqeqesha kunye nabasetyhini. Funda ngakumbi ngayo kwaye uthethe ngayo.

Amahobe imivumbo ukuba lo mfanekiso lombhali

Kris Gethin ke CEO yenkampani langaphandle Kaged ezihlunwini ezaziwayo-kakuhle, iingcali kwishishini yesondlo yezemidlalo. Ukongeza umsebenzi wakhe meteoric, waziwa ngokuba umbhali inani elikhulu leencwadi sungula ku abanxibe impahla. Ngelo xesha uChris ukuba sifaneleke njenge therapist omkhulu ezemidlalo kunye nomqeqeshi, umsebenzi inguqu uncedo kuqhutywe iinkwenkwezi ezininzi Bollywood.

Noko ke, ukuthandwa ukwanda ke kuye omnye wakubathetheli-iinkqubo ziqulunqwe kubo, owaziwa njenge ndlela Kris Gethin.

Yintoni indlela?

Le ndlela yenziwe kakuhle inkqubo, ezibandakanya ezi zinto zilandelayo:

• ukusetyenziswa kweemveliso ezithile (inani iimpawu kunye ukwakhiwa kwawo ngosuku ngalunye);
• yokudla;
• ukwenza umthambo ezizodwa;
• ukuthotyelwa ucwangciso ethile.

Lonke uqeqesho yi indlela Kris Gethin ingqalelo nje kuphela ukwehla kobunzima, kodwa ke umthamo onke amaqela kwezihlunu. Kunye nenkqubo efanelekileyo ukuthobela kwenzeka ukuncitshiswa kulo lonke ipesenti kwamafutha omzimba kunye nokwanda kwenani mass kwezihlunu. Ukuthetha ulwimi bodybuilders wenza umzimba iyoma waza wadala mphandle okuhle. Kwaye konke oku kwenziwa kwiiveki ezili-12.

Enikusweleyo phambi kokuba uqale uqeqesho?

Okokuqala, umbhali uncoma indlela nomonde. Ngokutsho kwakhe, inkqubo yakhe emangalisayo ukutshintsha ubomi babantu abo benza kuyo. Kodwa ngoko nangoko wathetha ubunzima ukuba bahlangane. Umzekelo, ukuba nenxaxheba indlela Kris Gethin kuya kuba nzima ukuba iimbaleki ukuba sele unayo eminye izihlunu ubunzima yaye ukulungele ukuba ligcine kuphela imilenze ngeempundu. Njengoko uninzi ukuzilolonga zinakho ezimfutshane (ewonke imizuzu 40-45 yokuphumla), abantu baya kuba njalo nzima kakhulu ukuze siphefumle.

Kwakhona othetha ngokutsha efunekayo ukutya kwabo kunye nokusetyenziswa izongezo ezithile ezemidlalo ukuba akuncede ukuphelisa intlungu ngokungeyomfuneko, sizani ukudinwa ukuya amalungu nokukhawulezisa ukukhula kwezihlunu. Ngokufutshane, bonke abo kufuneka ukuhlakulela unyamezelo kabani nokuzingisa.

Ukutya nesondlo ngexesha loqeqesho

Njengokuba sele sitshilo, indlela Kris Gethin edla ezinxulumene. Loo mandla, ngokutsho umbhali le nkqubo, kudlala indima enkulu kugqatso imilo yomzimba efanelekileyo. Ngokomzekelo, ngosuku lokuqala lomsebenzi kwi-Chris lithethelela ukuba ukutsiba isidlo sakusasa. Ngexesha kuyo udle abamhlophe iqanda, oatmeal nekofu. Kungenjalo uhlobo efanelekileyo elungiselelwe omelet ukusuka iiproteni emhlophe inyama yenkuku kunye pinches oatmeal.

Emini, uChris ucebisa ukuba badle inyama angamarhoqorhoqo kunye nerayisi emdaka. Malunga 3 iiyure ngoko iyavakala ukutya ibhatata, inkukhu ebilisiweyo kunye broccoli (ngokulandelelana efanayo izitya kufuneka kuphindwa emva kweeyure ezi-3 emva kwemini). nawe Okulandelayo uya kufumana intlanzi ebilisiweyo okanye eqhotsiweyo, irayisi esimdaka kunye broccoli.

Ngqo phambi umthambo emini indlela uChris Gethin inikeza ukuba adle intlanzi (neTilapia neminqiwu), irayisi emdaka kunye nekomityi yekofu. Emva umthambo Kucetyiswa ukuba usele iproteni umxube vitargo, creatine kunye glutamine. Ukuze ufumane isidlo, ngomhla icebiso umbhali, kuyimfuneko ukusebenzisa broccoli kunye inyama ezinqinileyo. Nabalandeli badle ebusuku UChris icebisa ngokubuyisela i lokutya liphela-ukutya.

Ezinye iingcebiso luncedo

Emini kufuneka asele iilitha ubuncinane 1-2 yamanzi. Ukwenza kube lula ukulawula idosi, kungcono ukuba ibhotile yokusela lobuqu. Ukuze ukulandela ngokungqongqo izidlo ishedyuli lusekiwe, kufuneka ukulungiselela zonke izidlo kwangaphambili (ngosuku phambi nokusetyenziswa kwazo). Ukunenzela lula, ukutya okuphekiweyo zinokuthi zibekwe kwiindawo kwimigqomo ukutya. Umthamo isabelo efanayo esimiyo phezu ngenxa ngenqindi (imixholo kwipleyiti alisayi kuba ngaphezu imilinganiselo). Ukuze iyantluko insipidity zokungenisa ukutya zongeza kunye luncedo ubulawu ginger, nesinamon nepepile emnyama. A imali encinci netyuwa.

Kwezithako lwesondlo ezemidlalo; bayakuhlala

indlela Chris Gethin ibandakanya ukusetyenziswa izongezo ezithile zemidlalo. Umzekelo, ukubandakanyeka kwinkqubo yayo, adle umgubo protein. Oko kuya kunceda ukubuyisela kwaye bondle izihlunu emva zokuqeqesha ukukhulisa ubunzima ezintsonkothileyo.

Kuye iimpawu ezifanayo kunye creatine monohydrate. It ikuvumela ukuba bavale ukuba oovimba creatine ukwandisa amandla kunye nokunyamezela. Kwakhona, ngokutsho umqeqeshi, Asinakuyenza ngaphandle acid zokwenziwa. Njengoko usazi, badlala indima ebalulekileyo ekwakheni ijwabu kwezihlunu.

Isicwangciso soqeqesho evela Chris: kwiveki yokuqala

Phambi kokuba uqale ukusebenzisa indlela yendalo Kris Gethin (iiveki ezili-12 - nguwo ihlala kangakanani), kufuneka babenolwazi kunye nesicwangciso eneenkcukacha. Ngokomzekelo, kwiveki yokuqala iiklasi indlela lombhali imi ngolu hlobo lulandelayo:

• Amazing umlenze;
• ukusebenza esineendidi nesifuba;
• nolonwabo;
• ukusebenza izo- no back;
• exercises esiswini namagxa;
• nolonwabo;
• uqeqesho kwemilenze.

Uqeqesho ngokwesicwangciso: kwiveki yesibini

Kwiveki yesibini kufuneka enze imisebenzi kwi maqela kwezihlunu ilandelayo:

• esineendidi nesifuba;
• nolonwabo;
• amagxa;
• cofa ithole mmandla;
• zomfana ne umva;
• nolonwabo;
• imilenze.

Nantsi i mfutshane isicwangciso isifundo seeveki ezimbini, nto leyo iquka indlela Kris Gethin. In Russian ingafunyanwa kwi website ezininzi bodybuilders.

Uqeqesho kwi kwiveki yesithathu neyesine

Kwiveki yesithathu kufuneka sinikele ingqalelo esifubeni kunye esineendidi (ngoMvulo), emva kunye izo- (Tuesday), amagxa (ngoLwesihlanu) kunye nemilenze (ngoMgqibelo). Kwaye ngoLwesithathu, ngoLwesine nangeCawa kucetyiswa ukuba wenze ikhefu kunye aphumle iiseshoni olunzima ku ejimini.

Kwiveki yesine iqala imveliso. Emva koko uya ukulayisha ngomqolo kunye esineendidi (Tuesday), amagxa (ngoLwesithathu), isifuba (ngoLwesine) kunye nemilenze (ngeCawa). NgoLwesihlanu nangoMgqibelo izinzile.

Plan for leeklasi kwiveki yesihlanu neyesithandathu

kwiveki Fifth ivumela umsebenzi obucokisekileyo esineendidi kwaye ucofe (ngoMvulo), amagxa (ngoLwesine), isifuba kunye esineendidi (ngoLwesihlanu), imilenze (ngoMgqibelo), emva kunye izo- (ngeCawa). NgoLwesibini ngoLwesithathu kulo mjikelo ifuna ukuphumla.

Kwi veki yesithandathu, nilindele kwiintsuku nje ezimbini, ze emva koko tiyisiwa hi ukuqeqesha izihlunu esifubeni, esineendidi, amathole, amagxa, imilenze, emva kunye zomfana.

veki Seventh, wesibhozo anesithoba ngezigaba

Kwi veki yesixhenxe, omninzi ingqalelo ihlawulwe emagxeni kunye namathole, esineendidi kunye nesifuba, imilenze, emva kunye zomfana. veki yesibhozo kunceda ukuba basebenze ngaphandle amathole kunye namagxa, imilenze, emva kunye isifuba, kwakunye izo- no umva. veki yesithoba efanayo ikuvumela ukuba ophela kakuhle imilenze, amagxa kunye namathole, emva esifubeni, esineendidi kunye zomfana.

veki yeshumi, yeshumi nanye neshumi elinesibini

veki yeshumi sele iquka imisebenzi eqhelekileyo ukuba imilenze, esineendidi kunye esifubeni, xa idibene evela iintshukumo yoga. Zinceda a elula elungileyo izihlunu amagxa kunye neentungo nsinya kumaphephandaba, amathole kuzomeleza iingalo, emva.

Iveki elinanye lijoliswe lokufundiswa imilenze, emva kunye esifubeni, amathole kunye namagxa.

Ukuvala kwiveki weshumi uqeqesho olunzulu ibandakanya ulwabiwo-imilenze, emva, esifubeni, amagxa kunye namathole, izo- kunye esineendidi.

Indlela Chris Gethin: ncomo

Malunga ngale ndlela, uyakwazi ukuva ezinye iimpendulo. Ngokomzekelo, abanye babo sithethe malunga ukuntsonkotha elingu-nkqubo. Ngokutsho kubantu abatsha, olu qeqesho kuyakhathaza kakhulu, kodwa kakuhle kakhulu. Abanye awuyithandi i uluhlu kweemveliso ezicetyiswayo. Ngokomzekelo, abanye akafani broccoli. Abanye babelana iifoto zabo "phambi" yaye "emva", ebonisa ngokucacileyo utshintsho eye yenzeka kubo emva indlela uvavanyo lobuqu.

Umzekelo ngokwenene ukusebenza umbhali

Umzekelo iphawulekayo ukusebenza Chris nqubo inguqu engaqhelekanga Patrick Magno - unontlalontle eziqhelekileyo zasekuhlaleni California. Nangona yobudala bakhe eselula (ngexesha olu lingelo wayeneminyaka engama-29 ubudala), akaba nako ndoqhayisa isafobe slim kunye omhle othandekayo xa ikhula. Ekubeni ukutya kwakhe kwa- uzila ukutya, akuzange kube nzima ukuba baqashele ukuba nguPatrick wabandezeleka fat emzimbeni kwemfuneko.

Nangona kunjalo, isaziso ukhuphiswano kunye Ibhaso lemali enomtsalane kwanyanzeleka ukuba atshintshe ngokupheleleyo ubomi bakhe. Uwise umthetho, nemagnesium bethandazile baqeshwa indlela Kris Gethin. Nokugcina Umxhesho wakhe, ekugqibeleni, akaba isiphunzi kuphela ohudet, ukunciphisa umzimba ipesenti amanqatha 24 ukuya ku-6, kodwa ukubenza bagqibelele zomzimba wakho. Kwaye, kakade, imisebenzi enjalo asikwazanga bayiqonde le labagwebi. Ngoko ke, Patrick Magno waphumelela ibhaso engundoqo, kwakundinceda, kwaye ziyafikelelwa kukho isiqabu enomtsalane dystrophy.

Ngamafutshane, le ndlela isebenza. Kuyafuneka ukuba siqhelane nocwangciso ethile ngemihla kunye nomonde.