Ndidagwiritsa Ntchito Zowonjezera Zolimbitsa Thupi kwa Masabata awiri ndipo Sindidzapanganso Izi

Zamkati

• Yoga
• Thamangani
• Ma Pilates
• Kukweza
• Chigamulo
• Onaninso za

Ndakhala ndikukhulupirira kuti anthu okhawo omwe zofunikira zowonjezera zolimbitsa thupi zinali ma lunkhead okhala ndi zolinga zapamwamba za #gainz. Mwanjira ina: Anyamata akulu omwe ali ndi minofu yokulirapo yomwe imakonda kupita kumalo ochitira masewera olimbitsa thupi ngati ali ndi malowa okhala ndi mahedifoni akumvera m'makutu kuti atseke zosokoneza zilizonse. Ngakhale kafukufuku akuwonetsa kuti zowonjezera kuntchito zolimbitsa thupi ndizotetezeka, Food and Drug Administration (FDA) ilibe mphamvu zowunikiranso zakudya zowonjezera kuti zitheke komanso zisanagulitsidwe-zomwe zimandipangitsa kuti ndizikhala wosasangalala. Chifukwa chake mnzanga atandipatsa botolo la zinthuzo asanaphunzitsidwe pagulu koyambirira kwa chilimwe, ndidachita mantha. Ndi malonjezo omaliza America Ninja Wankhondo-kuchita bwino komanso kuchita masewera olimbitsa thupi komwe ndimakhala m'manja mwanga, ndidakwiya ndikuseka. (Zokhudzana: Kodi Muyenera Kutenga Zowonjezera Zolimbitsa Thupi?)

Kupweteka kunayamba mkati mwa mphindi 10. Choyamba pamaso panga. Ndiye manja anga. Ndiye miyendo yanga. Ndinamva kumverera kovuta komwe kunali kosokoneza, ndinayenera kupita kumbali kuti ndikadzipezenso ndikamaliza matayala anga oyamba pamtunda. Kuyang'ana wophunzitsa yemwe ndimagwira naye ntchito, ndidafunsa ngati izi zinali zachilendo. Anandiuza kuti ndi chinthu chomwe chingakhale chosasangalatsa poyamba, koma chidzachepa pakapita kanthawi. Tinapitiliza thukuta, ndipo mwamwayi anali kunena zoona. Nditatsala mphindi pafupifupi 25 kuti ndichite masewera olimbitsa thupi, kumva kuwawako kunatha.

Zonse zikananenedwa ndikuchitidwa: Ndinafunika kudziwa zambiri. Kodi kutengeka uku ndi chinthu chomwe chimachitika nthawi zonse, ndi mtundu uliwonse? Kodi zingakhale bwino kugwiritsa ntchito caffeine motsutsana ndi opanda? Ndinaganiza zoyesera. Kwa milungu iwiri yotsatira, ndidayesa zowonjezera zolimbitsa thupi musanachite masewera olimbitsa thupi osiyanasiyana. Umu ndi momwe zonse zidatsikira.

Yoga

Zomwe zisanachitike: Performix Ion V2X mu Blackberry Lemonade

Ndinkadzimva kuti ndikutsutsana kwambiri ndikachita masewera olimbitsa thupi ndisanapite ku yoga. Chifukwa mukamaganiza yoga, mumaganiza modekha. Kupumula. Zolimbikitsa. Kukoma kwa mandimu yakuda ya Performix kumatsitsimutsa ndipo kumandipangitsa kukhala tcheru. Ndimayamwa mkati mwa botolo logwedezeka panjanji yapansi panthaka, ndipo patangopita mphindi zochepa ndimamva kumverera kotopetsa komwe ndidapeza koyamba (komwe ndimanena kuti kuphatikizira kwa 320mg caffeine ndi beta alanine -osafunikira amino acid). Palibe paliponse pomwe chimakhala cholimba komanso chimasowa nthawi yomwe ndimafika ku studio.

Zachidziwikire, kalasi iyi imayamba ndikusinkhasinkha kwa mphindi 10 zomwe sizomwe mphunzitsi wanga amakonda. Pakati pa kusinkhasinkha konse, ndimadzimva wosakhazikika. Ndikufuna kudumpha chaputala cha Vinyasa. Ndikumva zomwe akunena, koma ndikuphonya mfundo mwakudziwa. Komabe, tikamaliza kuzama ndi malingaliro athu ndi zolinga zathu, kusuntha kumayamba, ndipo ndili pamasewera anga ndizosatsutsika. Kukankhira kwina apa. Mphepeni pansi pamenepo. Kuyanjanitsidwa ndi ungwiro. Palibe manyazi pamasewera anga a yoga, ndipo ndikamamaliza kalasi, ndikhala wokhetsedwa thukuta komanso wokondwa. Dziwani nokha: Osachita masewera olimbitsa thupi musanayese kusinkhasinkha. (Zogwirizana: Zakudya Zosakaniza Bwino Kwambiri Zotsogola ndi Kutumiza Pambuyo Pazochita Zonse)

Thamangani

Pre-workout: Revere's 200mg Pre-Workout Energy ku Blackberry Strawberry

Ndi m'mawa kwambiri ndipo ndili ndi 5 mamailosi padoko langa m'mawa kuthamangira ku yoga. Pafupifupi mphindi 30 ndisanatuluke, ndimatsanulira prevere Workout mu botolo langa lanjenjemera ndikuyamba kusakanikirana. Pakumwa koyamba, imakoma ngati kuwala kokoma, zotsitsimula zosakaniza zoledzeretsa. Tsopano ndikuganiza za mowa, ndipo nthawi ili 6:15 a.m.

Ndimachoka. Nditatha kuchita zinthu zina zonse zam'mawa (kulembera, kuyala kama wanga, kukonza kalendala yanga), ndimagunda pansi kwenikweni. Kutentha ndi chinyezi kwapangitsa kukhala kosatheka kumva pakati pakatikati posachedwa, koma tsiku lino ndi losiyana kwambiri. Chinyezi sichipezeka kulikonse. Ndi pafupifupi madigiri 70. Ndipo ndimadzimva ngati ngwazi yamphamvu. Ndikuluka m'misewu yapakatikati ndikulowera mkalasi mwanga, ndikuzindikira kuti ndikumenya liwiro la 8:05, lomwe limathamanga mphindi imodzi kuposa masabata angapo apitawa. Ndimafika ku yoga ndikumva mantha kuti izi zomwe zimachitika asanalowe kulimbitsa thupi zindipangitsanso kuti ndisamakhale ndi nkhawa. Mwamwayi, ndimadzimva kukhala wolimba komanso wokhoza kuthana ndi vuto. Palibenso kusinkhasinkha nthawi ino kuzungulira.

Ma Pilates

Zomwe zisanachitike: Ratio Pre-Workout ku Blackberry Basil

Zinthu zoyamba poyamba: Ndine woyipa kwambiri pa Megaformer Pilates. Monga wothamanga wamkulu komanso wokonda zinthu zonse mwamphamvu kwambiri, ndimawonekera kutsogolo kwa makinawo ndipo nthawi yomweyo ndimamva ngati wofooka kwathunthu. Ichi ndichifukwa chake ndimayembekeza kuti basilberry iyi yophunzitsira yomwe idapangidwa ndi Bizzie Gold-ingandithandizire kuti ndipezeke kumapeto kwa masana a SLT. Chidziwitso: uku ndiye kokha kulimbitsa thupi komwe ndidatenga komwe kunalibe caffeine mmenemo. (Zogwirizana: Upangiri Wanu ku Pre-and Post-Workout Supplements)

Pakadutsa mphindi zisanu ndikusuntha kwa mapulani, ndimachita chidwi ndi inemwini. Sindikumva ngati ndikufuna kufa ndipo ngati kuti ndikupitirizabe kuchita, zomwe sindinakumaneko nazo m'modzi mwamaguluwa kale. Zinthu zomwe zikundibweza kumbuyo ndizovulala zazing'ono zomwe ndimagwira nazo pafupipafupi (nyamakazi, kuwonongeka kwa mitsempha) osati minofu yanga yotopa. Sindikuwona kusiyana pakutha kwanga kuwonetsa kapena kuchita popanda caffeine, ndikukwera izi, ndimatha kuzimva mpaka kumapeto. Nthawi yomweyo ndimapanga pulani yoti ndibwerere ku zomwe ndidachita-kusukulu-kamodzi pachaka chaka chotsatira sabata yamawa.

Kukweza

Zomwe zisanachitike: Cellucor C4 mu Blue Razz

Uku kunali kulimbitsa thupi komwe ndimayembekezera kwambiri kumayambiriro kwa kuyesaku. Kusakaniza zamatsenga kukhitchini yanga, ndimadzifunsa ngati ndingathe kuwongolera hulk yanga yamkati muzolimbitsa thupi za CrossFit. Pamwamba, gawo lamphamvu lamakina osindikizira okhala ndi barbell kutsogolo, kenako WOD (ndiye "kulimbitsa thupi tsikulo" mu CrossFit kutanthauzira) kwa makina osindikizira ndi ma burpees owonjezera.

Kukoma sikunali kapu yanga ya tiyi, ndipo nthawi yomweyo ndinazindikira kuti lilime langa likhoza kusanduka mthunzi wabuluu panthawi yopita ku masewera olimbitsa thupi. Uku kunali kolimbitsa thupi kokhako komwe ndidatenga ndikuwona kuti ndikutuluka thukuta ntchito isanayambe. Ndimamva kulimba panthawi yamagetsi yolimbitsa thupi, ndipo malingaliro omwe ndinali nawo pa gawo langa lachitatu lomwe limadutsa gawo lochita masewera olimbitsa thupi lidalimbana kwambiri ndi zomwe ndimakumana nazo ndikamenya fodya wa espresso. Ndidamva kutopa kwambiri kuposa nthawi zonse kuyesayesa kumachitika, kotero kuti ndimafunikira kuyenda mozungulira mozungulira kuti mtima wanga ubwerere pansi.

Chigamulo

Ndili ndi 100% yoti ndiphatikizire kulimbitsa thupi kwambiri m'zochita zanga zonse, koma ndikufunadi kuyang'anitsitsa zomwe zili munjira iliyonse yomwe ndimakwaniritsa (mwachitsanzo, lembani zinthu zonse zachilengedwe). Ndinaphunzira kuti ndiyenera kuonetsetsa kuti ndikumwa mokwanira ndisanachite masewera olimbitsa thupi kuti ndikhale ndi thupi ndipo sindiyenera kugwiritsa ntchito chimbudzi chapakati. Ndipo chofunika kwambiri, kuzigwiritsa ntchito mwanzeru kutengera zomwe zili pamtunda (ayi kusinkhasinkha). Koma pamapeto pake, chilichonse chomwe chimandipangitsa kumva ngati ngwazi yamoyo weniweni (motetezeka, palibe namwali wovutitsidwa m'njira yofunikira) ndiyofunika kuyilemba m'buku langa.

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