LL Cool J ndi hip hop ndi wojambula ... koma amadziwikanso ndi thupi lake lodabwitsa kwambiri ndipo tsopano tonse tikhoza kupindula ndi nzeru zake ku LL Cool J's Platinum Workout . Kulimbidwa kwa amuna, LL Cool J amapereka mapulogalamu anayi osiyana siyana (limodzi ndi azimayi) pamodzi ndi ndondomeko za chakudya ndi chizindikiro chake cha nzeru kuti apange mawonekedwe ndi kupindula kwambiri ndi thupi lanu.
Ntchitoyi ikutsatira ndondomeko yeniyeni yomwe ikukuthandizani kumanga mphamvu ndi minofu patatha milungu ingapo. Ndondomeko yake yopanda pake ndi yosangalatsa ndipo amapereka zenizeni zokhudza momwe mungakhalire bwino.
Mapulogalamu Ogwira Ntchito
Mapulogalamu olimbitsa thupi amagawanika mu magawo anayi kuti muthe kuyamba pazomwe mumayambira, Thupi la Bronze, kapena m'magulu a Silver Body, Gold Body and Platinum Body.
Thupi la Bronze
Gawo loyamba limatenga masabata 4 ndipo sabata yoyamba imaphatikizapo kukonzekera thupi lanu ndi chilengedwe kuti muzichita masewera olimbitsa thupi mwa kuyeretsa khitchini, kugula zakudya zathanzi komanso kusunga magazini. Pa nthawiyi, muyambe kudya chakudya chochulukirapo ndikukonzekera kunyumba yanu yochitirako masewera kapena kujambula masewera olimbitsa thupi. Masabata awiri otsatirawa akuphatikiza machitidwe atatu oyendera dera ndi zochitika zomwe zikuwongolera thupi lonse (mwachitsanzo, makina oyendetsa miyendo, mizera, makina osindikizira, etc.), kusintha masewerowa pa sabata lachinayi. Ntchitoyi imaphatikizansopo kuchepa kwa cardio pamapeto pake.
Thupi la Silver
Pa sabata lachisanu ndi chimodzi, mumasunthira ku zolemba zanu zaulere ndikupanga chizoloŵezi chogawanika ndikugwiritsira ntchito molunjika pachifuwa, mikono, mmbuyo ndi mapewa pa masiku awiri osatsatizana komanso miyendo ndi abs tsiku lina. Muchitanso masewera olimbitsa thupi mphindi 15-20 mutatha masewera olimbitsa thupi. Masabata 6-9 akuyamba 'gawo la mphamvu' pamene mumapanga zochitika zambiri, zochepa zapamwamba komanso zina zambiri komanso zochita zolimbitsa thupi.
Zina mwa zochitikazo ndi monga masewera a masikiti, makina osindikizira, makoswe ndi ma divi.
Thupi la golide
Pakati pa gawoli, mumasunthira kugwedezeka ndikugwira ntchito yolephera pamene mukuwonjezera masiku ochita masewera olimbitsa thupi komanso mafilimu ovuta kwambiri a cardio omwe mukukulirakulira komanso / kapena kutsika. Mudzachitanso ma cardio circuit alternating jumping cingwe ndi pushups-oh wanga!
Kwa masabata 16 mpaka 19, mumasintha magalimoto ku ' kumangirira minofu ' ndi masiku asanu ndi limodzi ogwira ntchito komanso cardio yambiri.
Thupi la Platinum
Gawoli, monga LL limatichenjeza, silophweka. Gawoli la masabata atatu limagwedeza zinthu ndipo limaphatikizapo ntchito zovuta zoyendayenda. Mwachitsanzo, panthawi yopanga masewera olimbitsa thupi mumapanga makina osindikizira a chifuwa, osakanikira pushups ndi masekondi 90 akudumpha chingwe. Mutapuma mphindi imodzi, mumabwereza dera lanu musanapite ku makina osindikizira a benchi, kutsogolo kwa ntchentche, ndi mphindi ziwiri zamphindi. Dongosolo lotsiriza limaphatikizapo mabulosi othandizira, osamveka phokoso, mlaliki wophimba ndi sprints, omwe mumabwereza katatu.
Ntchitoyi imaphatikizapo chizoloŵezi chonse cha thupi, kujambula komwe kumaphatikizapo sprints, kutsika thupi thupi ndi zochitika zina 2 za cardio.
Kuchita ntchito pa Phunziro la Platinum ndilo lovuta kwambiri, kotero inu mudzafuna masabata ena onse a masewera musanayese iyi.
Thupi la Diamondi
Ngakhale kuti amai angathe kuchita pulogalamuyi, akuphatikizapo pulogalamu ya amayi yomwe imayamba ndi maphunziro a dera ndikutha kugawidwa. Zimatsatira ndondomeko yofanana ndi magawo ena, koma mopanda malire kuposa mapulogalamu ena ophunzitsira. Chomwe chiri chabwino pa izi ndi chakuti ntchito yogwira ntchitoyi ndi yovuta kwambiri ndipo amapereka mfundo yoti amai amafunika kukweza zolemera ngati amuna ndipo, makamaka, sizingatheke chifukwa alibe mahomoni oyenerera.
Zowonjezera, ntchitoyi ndi yolimba ndipo ndi zabwino apa ndikuti akufotokozera sayansi ndi ndondomeko kumbuyo kwa mapulojekiti kotero kuti mumvetse chifukwa chake mukuchita zomwe mukuchita ... mabuku ambiri samachita.
Zimathandiza kukhalabe olimbikitsa pamene muli ndi chifukwa cha zomwe mukuchita.
Mapulani a Zakudya ndi Zambiri
Chinthu chimodzi LL Cool J akutsindika m'bukuli akudya njira yoyenera. Izi siziri nkhani kwa anthu ambiri, koma amapereka chidziwitso chopatsa thanzi m'njira yapadera. M'malo motiphunzitsa ife, akupereka nkhaniyi ngati Christopher Mohr, yemwe ndi katswiri wamaphunziro odziwa zachilengedwe. Amapereka malangizo monga kudya mbewu zonse , nyama zowonda, zowonjezera komanso kupewa shuga. Ndiponso, palibe chodabwitsa apa.
Chaputala chino chimaperekanso zikalata kuti mudziwe kuchuluka kwa makilogalamu omwe mukusowa ndi mndandanda wa carbs, mapuloteni ndi mafuta omwe ali ndi thanzi ndipo muyenera kudyedwa nthawi zonse komanso zomwe muyenera kuzipewa.
M'buku lonseli, amapereka mapulani a chakudya pa gawo lililonse la pulogalamuyi. Mwachitsanzo, mu Gawo la Bronze mumaganizira za kudya zakudya zathanzi ndikuyambitsa thupi lanu. Mu Siliva ya Silver, mumachepetsa makilogalamu ndi carbs ndikuwonjezera mapuloteni chifukwa cha kutayika kwa mafuta. Mu Gawo la Gold Phase ndi Platinum, mumayesetsa kuchepetsa makilogalamu pang'ono, ngakhale kuti mulibe mphamvu zogwirira ntchito.
Amaperekanso ndondomeko za zakudya zomwe zimaphatikizapo chakudya 6 pa tsiku ndi zakudya zosiyanasiyana monga oatmeal, omelets, nsomba, wraps, saladi ndi zina zambiri.
Zolinga za chakudya ndizozigwira ntchito ... zowona, koma palibe chiwonongeko cha dziko lapansi. Cholinga chake chachikulu ndi chimene tonse tikudziwa kuti tichite - kudya zipatso zambiri ndi zakudya zamtunduwu popewera zakudya zowonongeka, mafuta otsekemera ndi ena osakhala.
Zochita ndi Zosowa
Kupatula pa mapulogalamu ndi mapulani a zakudya, zizindikiro zina ndizo:
- Zithunzi ndi mafotokozedwe a zochitika zonse
- Zambiri zokhudza kumanga minofu, kutaya mafuta, kukhala osinthasintha komanso kukhalabe pamtunda
- Mitu yambiri yaumwini yomwe imakambirana za moyo wake pamsewu, nyimbo zake, zochita zake komanso zomwe amakonda pa khungu, zovala ndi zofunika kwambiri 'Bling.'
Zotsatira
- Mapulogalamu olimbitsa thupi . Iwo amalingaliridwa bwino ndipo amawonekera momveka bwino ndi akatswiri kuti awathandize. Aliyense angathe kuchita pulogalamuyi, kuyambira oyamba kumene kupita patsogolo, ndipo ngati mutatsatira izo, ndithudi mudzawona zotsatira.
- Chidziwitso cholimba . M'buku lonseli, amapereka zokhudzana ndi chilichonse kuchokera ku steroid kuti agwiritse ntchito mawonekedwe abwino panthawi yophunzitsa mphamvu. Amaphatikizansopo maphikidwe osiyanasiyana osiyanasiyana.
- Zosangalatsa zosangalatsa . Ubwino wa LL Cool J umawala, kotero ngati muli okonda, mudzasangalalira ndikuphunzitsidwa panthawi yomweyo.
- Malangizo abwino . LL Cool J amaonetsetsa kuti owerenga akudziwa kuti ntchito yambiri imakhala yotani. Monga akunenera, "Chinsinsi cha chinthu chonsechi ndikuchita zomwe muyenera kuchita ngakhale simukufuna."
Wotsutsa
Nkhani yokha yomwe ndinali nayo ndi bukhuli ndilowekha. Zafalikira ndipo ndi zovuta kuyenda kuti mupeze magawo osiyanasiyana a pulogalamu chifukwa sali pamodzi gawo limodzi. Ndi quibble yaing'ono, koma zingakhale bwino kuona mitu yodziwika bwino, monga yomanga minofu / kutayika mafuta ndi kusinthasintha mu gawo limodzi ndi mapulani olimbitsa thupi.