Ndinagwira Ntchito Monga Dwayne "The Rock" Johnson kwamasabata atatu

Zamkati

• Kugwiritsa Ntchito kwa Rock
• Kotero ... Kodi Ndinasandulika Thanthwe?
• Onaninso za

Dwyane "The Rock" Johnson amadziwika ndi maudindo ambiri: wakale wakale wa WWE; mawu a Maui wachifundo mu Moana; nyenyezi ya Osewera mpira, San Andreas,ndi Fairy Mano; Anthu 'Kugonana Kwambiri Amoyo' mu 2016; ndi waposachedwa kwambiri, Spencer inJumanji: Takulandilani Kunkhalango. Amadziwikanso ndi ma biceps ake.

Monga # ShapeSquad angakuuzeni, ndine wokonda kwambiri. (Mnzanga yemwe ndimakhala naye m'chipinda chimodzi adandipezera pilo ya DJ ngati nthabwala pa Tsiku la Valentine - koma sizodabwitsa, anyamata, ndikulonjeza.) Ndine wokonda kwambiri chipinda cholemera ndipo, makamaka, akazi m'chipinda cholemera. (Ingowerengani kalata yanga yokhutiritsa amayi kuti asachite mantha.) Ndicho chifukwa chake, nditazindikira kuti DJ adalemba zonse zake. Jumanji chizolowezi chochita masewera olimbitsa thupi patsamba la Under Armour's Record, ndidadziwa kuti ndiyenera kuyesa.

Kodi chimachitika ndi chiyani dona atakwera ngati mutu wovuta kwambiri ku Hollywood? Ndipatseni ine zodumphira, zida za The Rock's Under Armor, ndi masabata atatu, ndipo ine ndinali wotsimikiza-monga gehena ndidziwa.

Kugwiritsa Ntchito kwa Rock

DJ amathetsa kulimbitsa thupi kwake mofanana momwe omanga thupi ambiri amachitira: ndi gulu la minofu. Tsiku 1 labwerera, Tsiku lachiwiri ndi chifuwa, Tsiku lachitatu ndi miyendo, Tsiku lachinayi ndi mapewa, Tsiku lachisanu ndi mikono, ndipo Masiku 6 ndi 7 ndi masiku opuma. Amalimbikitsa maminiti 15 a cardio kasanu pa sabata ndikuphunzitsa abulu ndi ana a ng'ombe kawiri kapena katatu pa sabata kumayambiriro kwa masewera olimbitsa thupi. Cholinga changa: khalani ndi chizolowezi ichi kwa milungu itatu molunjika.

Sikuti ndi sabata "yabwino" yolimbitsa thupi kwa anthu ochita masewera olimbitsa thupi, koma ndondomeko yabwino kwa munthu amene ali ndi zolinga zomanga minofu. "Gulu logawika minyewa monga ili ndi njira yakale yophunzitsira kuwonjezera minofu," akutero a Scott Mitsiell, CSCS, mphunzitsi wamphamvu ku Soho Strength Lab ku New York City. "Ngati zakudya zili bwino, dongosololi likhoza kubweretsa zotsatira; komabe, pamene tikukhala odziwa zambiri pankhani ya sayansi yochita masewera olimbitsa thupi, tikupeza njira zowonjezereka zopezera zotsatira zomwezo kapena zabwino."

Maganizo anga oyamba? Hell Woyera, amenewo ndi matupi ambiri apamwamba - koma ndikuganiza ndi momwe mumapezera zivomerezi-, zombie-, komanso mikono yolimbana ndimasewera. Ingobweretsani.

Tsiku 1: Kubwerera

Palibe chofanana ndi kulimbitsa thupi kumbuyo komwe kumakupangitsani kumva kuti ndinu amphamvu ... mpaka mutachita masewera olimbitsa thupi a Google mukakhala mchipinda cholemera chifukwa ndizosiyana zomwe simunamvepo. (Mwachitsanzo A: Chingwe cha Charles Glass ngati Hammer. Chomwe, TBH, sindinadziwe konse. Ndinachita mtundu wa Charles Glass dumbbell mzere wapamwamba m'malo mwake.)

Ndidawonjezera zakufa monga bar bonasi (sindinathe kukana-chisoni, DJ). Zomwezo, kuphatikiza mizere yonse, mapiri, ndi zikwapu, zangotsala pang'ono kuwononga mphamvu zanga zogwira tsiku lonse. (Nthawi ina yolimbitsa thupi, bambo wachikulire adayesera kufotokoza tanthauzo la ma callus. Maso. Koma si nkhani yochita masewera olimbitsa thupi yoyipa kwambiri yomwe imafotokozedwa kunjaku.)

Kuphatikiza pakuphunzira momwe magalasi a Charles Glass ndi VT analili, ndinapanganso zigawenga zanga zoyambirira. Sindikutsimikiza kuti misampha yanga imafunikiradi chikondi chochuluka chotere, koma Hei, idandipangitsa kumva ngati The Rock.

Tsiku 2: Chifuwa

Ndimakumbukira nthawi yoyamba yomwe ndinachita masewera olimbitsa thupi pachifuwa chokha; Ndinali nditangoyamba kumene kuwonera masewera olimbitsa thupi / omanga thupi (apa: werengani zambiri za momwe zimakhalira kukhala ndi munthu wathanzi kwambiri monga choncho), ndipo sindinapereke gawo lonse la masewera olimbitsa thupi ku gulu linalake la minofu. Nkhani yayitali, yaifupi: Ndinali wowawa kwambiri, sindinkatha kutambasula manja anga kumbali (mapiko a mapiko) kwa pafupi sabata ndi theka pambuyo pochita masewera olimbitsa thupi. Inde, kwenikweni.

Kulimbitsa thupi kwa Rock sikundisiyire pafupi kuwonongedwa (zikomo zabwino), koma magulu asanu ndi awiri owongoka a 15-rep cable ntchentche si nthabwala zodabwitsa. (Osanenapo, panthawi iliyonse yolimbitsa thupi pachifuwa, ndimayenera kuzungulira makina a chingwe ngati kabawi kuti ndigwire ntchito m'maseti anga. Malo ochitira masewera olimbitsa thupi a The Rock-aka the Iron Paradise-anayamba kumveka bwino kwambiri panthawiyi.) chinthu chotsimikizika: Ndinachoka ndikumva ~swole~.

Tsiku 3: Miyendo

Tsiku lamiyendo ndimakonda masiku onse. Ndinaganiziridwa kuti potsiriza ndimapereka chidwi changa (chifukwa masiku awiri akuthupi motsatizana ali ndi njira yolimbikitsira Restless Leg Syndrome).

Mapapu oyenda ndi milatho ya barbell glute ndizowawa kwambiri zomwe zimapangidwa bwino ndikuti pafupifupi masewera ena onse amiyendo amakhala pansi. Sindikunama; kukhala konse kunandichititsa kukhumudwitsidwa pang'ono ndikutopa kwanga nditamaliza kulimbitsa thupi. Ndinkafuna kukhala pa wanga mapazi kuwotcha miyendo yanga, osati pa ine koma. Ndipo ndindani amene adamvapo za tsiku la mwendo wopanda squats !?

Koma maganizo amenewa atangodutsa m'mutu mwanga, ndinapeza cheke cholimba; Ndidazindikira mwachangu kuti kubwereza 20 mpaka 25 pamtundu uliwonse wa makina osindikizira mwendo kapena kusankha mwendo umodzi pazowonjezera kapena zopindika kumatanthauza kuti ndiyenera kuyika makinawo (kwenikweni!) Cholemera pang'ono kwambiri chotheka. Ndipo tsiku lotsatira? Zabwino zanga zinali zowawa kwambiri, zimapweteka kukhala pamenepo. (Kwenikweni, ndinali mtundu wamaphunziro oseketsa am'mbuyo mwendo.) Chabwino, DJ, ndikukuwonani. (Zomwe ndikumva ndikuti akunena: "Dziwani udindo wanu.")

Tsiku 4: Mapewa

Mutha kuyang'ana masewera olimbitsa thupi a The Rock ndikuganiza, "Ndi momwemo?" Zikuwoneka ngati chizolowezi chofulumira ... mpaka mukafike pachimake chazomwe chimakwera. Onani zomwe zikuyimira: aliyense set ndi okwanira 92 kubwerera. Eeh, 92 abwereza. "Kugwira pansi ndi kutsika," kwa ine, kumatanthauza kupeza timabelu tating'onoting'ono kwambiri ndi mbale zolemera kuti tikweze. Pakadutsa 20 omaliza, sindinathe kunyamula ma dumbbells apinki a millennial a 2.5-lb omwe ndidaba mchipinda cha aerobics.

Nchiyani chinapangitsa kukhala koyenera, komabe? Pampu yolimba yamapewa yomwe ndidapeza kuchokera pakugwira ntchito kumaliza komanso kulephera kwathunthu. O, moni, mitsempha yamapewa. (Ndipo mitsempha ya pamkono ndi yamsana, pankhaniyi.)

Tsiku 5: Zida

Mukukumbukira chiwembu chopenga cha rep kuyambira tsiku la phewa? Yabwereranso-ndipo nthawi ino, mukuchita kawiri (pazitsulo zopindika ndi kusunthira kumbuyo). Apanso, ndinadzipeza ndekha ndikumamatira pachitsulo chaching'ono kwambiri pamakina a chingwe, osatsimikiza kuti ndingathe kuyisuntha.

Nthawi yotsatira wina akandiuza Thanthwe "lidakula kwambiri pochita 'roids" (ndemanga yomwe ndidalandira zambiri ya anthu panthawiyi), ndiwatsutsa kuti achite masewera olimbitsa thupi a biceps. Kutembenuka, momwe mumapezera mikono ngati imeneyo sikumwa mankhwala osokoneza bongo-ikuchita ma biceps wamagazi okwana 338 nthawi imodzi.

Masiku 6 & 7: Mpumulo, ABS, ndi Ng'ombe

Momwe ndimalimbikira kuti ndisunge ndandanda yolimbitsa thupi ya The Rock kupita ku T kwa milungu itatu iyi, ndinanyalanyaza ana a ng'ombe anga. Kuwonjezera matabwa ndi kusowa nthawi yonse yochita masewera olimbitsa thupi (mwina ndikutentha, kuziziritsa, kapena pakati pama seti a biceps curls) kunali kosavuta mokwanira. Koma popeza ntchito yang'ombe sichili chizolowezi changa - kapena, ngakhale pa radar yanga - ndidazindikira kuti ndimalolera sabata lathunthu kudutsa pakati pochita masewera aliwonse a ng'ombe. Oops.

Kotero ... Kodi Ndinasandulika Thanthwe?

Kwenikweni, inde. Ndinkaona kuti ndine wamphamvu, woipa, ndiponso wosaletseka monga mmene ndimaganizira kuti The Rock ayenera kumva. Njira zake zopanda moyo ndikukweza zimakhudzanso ine ndi minofu yanga.

Kodi ndakhala "wambiri" kapena "wamkulu"? Gehena kwa no. (Ichi ndichifukwa chake simudzakhala wochulukira chifukwa chonyamula zolemera.) Ndidapeza mphamvu zatsopano ndikuwona zotsatira zazifupi zazifupi.

"Mwina milungu itatu sikokwanira kuti tiwone kusintha," akutero a Mistiell. "Thupi likhoza kudabwitsidwa ndikumva kuwawa kuyambira pomwe lidayamba, koma zokhudzana ndi kusintha, zimatha kutenga milungu ingapo kuti muwone kusintha kwakuthupi. Zomwe mwina mudaziwona zinali hypertrophy yayifupi. Kwenikweni ndikumangirira kwamadzimadzi. -mmwamba mu cell cell, pamodzi ndi kudzikundikira kwa kagayidwe kachakudya byproducts. M'kupita kwa nthawi ichi ndi kupsyinjika komwe kungapangitse thupi kusintha ndi kukula. "

Ndidayambiranso kukonda kwanga kwamphamvu. Papita kanthawi kuchokera pomwe ndimagunda chipinda chodzilemera ndikupatula nthawi yayikulu ku lililonse la magulu amisiliwa. Zinali bwino kukhala ndi cholinga chomveka bwino nthawi iliyonse ndikapita kumalo ochitira masewera olimbitsa thupi, kumenyana ndi kungogwedeza thupi langa ndi gawo lamphamvu la HIIT kapena kupondaponda kwa nthawi yaitali.

Ndinadzimva wamphamvu. Ngakhale zotsatira zake sizilipo kwa nthawi yayitali, ndizokhutiritsa kuyang'ana pagalasi kwinaku mukupiringa ndikuwona ulusi uliwonse wa minofu ukugwira ntchito. Pazonse, kuchuluka kwamaphunziro ndikofunikira kwa hypertrophy (aka kumanga minofu), akutero Mitsiell.

Ndinazindikira kuti ndimakonda kutenga njira yowonjezereka, ya thupi lonse. Sizokhutiritsa kuti ndisiye masewera olimbitsa thupi osapatsa thupi langa lonse chikondi cholimba. Mwamwayi, sayansi ili ndi msana wanga: "Zoyipa zina pa pulaniyi ndikuti sizomwe zimagwira ntchito kwambiri monga momwe zimayendera, sizomwe zimawononga nthawi, ndipo sizingakhale njira yabwino kwambiri yolimbikitsira," akutero. Mitsiell. "Ndingalimbikitse thupi lonse, mayendedwe apawiri okhala ndi zolemera zovuta komanso kupuma pang'ono pakati pa masewera olimbitsa thupi kuti akweze kutentha kwa thupi ndi acidity."

Koma sindinaphonyepo kolimbitsa thupi. Ndinafunika kusintha dongosolo la zolimbitsa thupi pang'ono kuti ndisangane ndi ndandanda yanga, koma sindinaphonye #Rockout (momwe ndimkawaitanira) m'masabata atatuwo. Kutembenuka, podziwa kuti maphunziro a The Rock amandidikirira chinali chilimbikitso chokwanira chokwera bulu wanga m'mawa, ndikunyamula kupita kuchipinda cholemera nthawi ya 9 koloko masana, kapena ngakhale kuchita masiku awiri ngati kuli kofunikira kuti achite chinthu choyipa.

Ndipo, ndithudi, ndili ndi chiyamikiro chatsopano cha The Rock. Sindidzayang'ananso zopindika za dumbbell chimodzimodzi.

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