Funsani Wophunzitsa Anthu Ambiri: The Bare Minimum Workout

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Q: Kodi ndi nthawi yochepa iti yomwe ndingathe kuchita masewera olimbitsa thupi sabata iliyonse ndikupeza zotsatira?

Yankho: Pamene cholinga chikuchulukirachulukira ndikuchepetsa mafuta amthupi, ndimachirikiza masiku atatu osatsatizana amomwe thupi limaphunzitsira kukana sabata. Kwa anthu ambiri, chilichonse chochepera masiku atatu pa sabata sichofunikira kwenikweni kuti tipeze zotsatira.

Ponena za zolimbitsa thupi zokha, ndimakonda kupanga machitidwe kuti kuchuluka kwa masewera olimbitsa thupi, makamaka koyambirira kwa gawo la maphunziro, azikhala mayendedwe apawiri (zolimbitsa thupi zambiri) monga ma deadlift, squats, chinups, pushups, mizere yolowera, ndi kusinthasintha kwa kettlebell, pogwiritsa ntchito katundu wochepa mpaka wolemetsa. Pamene mukulitsa mphamvu, ndikupempha kuwonjezera zina zolimbitsa thupi (ndimakonda kuchita kukoka zingwe kapena kumenyana ndi makasitomala anga), komanso kufupikitsa nthawi yopuma pakati pa masewera olimbitsa thupi. Izi zimakukakamizani kuti mugwire ntchito yochulukirapo munthawi yocheperako - chinsinsi chothandizira kulimbitsa mafuta.

Wophunzitsa komanso wophunzitsa mphamvu Joe Dowdell wathandizira kusintha makasitomala omwe amaphatikizapo nyenyezi za kanema wawayilesi ndi kanema, oimba, akatswiri othamanga, ma CEO, ndi mafashoni apamwamba. Kuti mudziwe zambiri, onani JoeDowdell.com. Mutha kumupezanso pa Facebook ndi Twitter @joedowdellnyc.

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