Zamkatimu
- Munabwera bwanji kumalo ochitira masewera olimbitsa thupi?
- Ndi ndondomeko iti yolimbitsa thupi yomwe ili yabwino kwa inu?
- Chifukwa chiyani mumakonda masewera olimbitsa thupi / kumanga thupi?
- Nchiyani chimakulimbikitsani kuti mukhale ndi moyo wathanzi?
- Nchiyani chinakupangitsani kufuna kukwaniritsa zolinga zanu?
- Zolinga zanu zamtsogolo zolimbitsa thupi / zolimbitsa thupi ndi zotani?
- Kodi mungapatse malangizo otani kwa omwe akupikisana nawo olimba?
- Werengani zambiri:
Amayi nthawi zonse amalanga Sarah ngati atabwera pambuyo pa ola lokhazikitsidwa - ndikumutumiza kukachita masewera m'mawa kwambiri. Mosakayikira, Sarah adaphunzirapo kanthu: kukhala ndi zolinga komanso kukhala ndi thanzi labwino!
Munabwera bwanji kumalo ochitira masewera olimbitsa thupi?
Ndinabadwira m’tauni yaing’ono ya Albany, ku Georgia. Kulimbitsa thupi kwakhala gawo la moyo wanga kuyambira ndili mwana. Pamene ndinali wachinyamata, monga chilango, amayi anga anandikakamiza kuthamanga maulendo 20 kuzungulira nyumba (kusukulu ya pulayimale ndinapambana mphoto ya pulezidenti yolimbitsa thupi chaka chilichonse!) yochitidwa ndi amayi ndipo inayamba 5:30 am.
Patapita nthawi, ndinayamba kukonda kubwera ku maphunziro ali ndi mphamvu komanso maganizo abwino, ndipo ndinayamba kuona kuti anzanga akukula. Ndili wachinyamata, ndinali woonda ngati bango ndipo anthu ankakonda kundiseka. M'malo mwa "bulu wozizira!" Anyamata amenewo nthawi zambiri amauza atsikana, ndinamva kuti: “Eya! Kuzizira beseni! ” Zinandisokoneza kudzidalira chifukwa sindinamvepo 'wokopa' kapena 'mtsikana wokondana'. Ndili ndi zaka 18, ndinali wamtali komanso wowongoka kuchokera pamwamba mpaka pansi ndipo ndinkadzimva ngati mnyamata wazaka 12.
Ndinayamba maphunziro ndi mphamvu olimba pamene ndinapita ku koleji, koma ine sindinkadziwa ndendende mmene kuphunzitsa kunja kwa kalasi mayi anga njinga komanso popanda mlangizi gulu, kotero ndinayamba kuwerenga Oxygen Magazine. Nthawi yomweyo ndinazindikira mawonekedwe a Jamie Eason ndipo ndinayamba kukondana ndi mapindikidwe ake achikazi ndi thupi lamphamvu komanso lothamanga. Nditaphunzira zambiri ndikusintha zakudya komanso maphunziro anga, ndinayamba kusangalala ndi masewera olimbitsa thupi. M'chilimwe cha 2009. Ndinakumana ndi wochita nawo ndewu popanda malamulo, yemwe anandipatsa lingaliro lochita nawo mpikisano. Nditafika m’holoyo, ndinaona munthu wamkulu womanga thupi akudzionetsera pagalasi, ndipo analimba mtima n’kupita kukam’funsa za kutenga nawo mbali m’mpikisanowo. Anandiyang'ana mosamalitsa, napereka ndemanga pa zomwe ndimayenera kugwirirapo ntchito ndipo tonse tinasankha mpikisano womwe ndiyenera kutenga nawo mbali ... Ndipo mukudziwa zina zonse!
Ndi ndondomeko iti yolimbitsa thupi yomwe ili yabwino kwa inu?
Zolimbitsa thupi zanga zimayamba cha m'ma 3 koloko masana pakati pa magawo, ndipo ndimakweza zolemera momwe ndingathere kuti minofu yanga ikhale yabwino ... Makhalidwe a thupi langa ndi oti ndimatha kuonda mosavuta. Ndimachita masewera olimbitsa thupi pafupifupi kasanu pa sabata, komanso ndimagwiritsa ntchito kukwera njinga zamapiri ndi nkhonya kuti ndingosangalala - Loweruka ndi Lamlungu kapena pakati pa sabata ngati nditakhala ndi nthawi.
Tsiku 1: Miyendo
1 yandikirani 20 mphindi.
5 akuyandikira ku 20, 20, 15, 10, 5 kubwereza
4 kuyandikira 8 kubwereza
3 kuyandikira 8 kubwereza
3 kuyandikira 20 kubwereza
3 kuyandikira 10 kubwereza
1 yandikirani 20 mphindi.
Tsiku 2: Mapewa / Kumbuyo
1 yandikirani 10 kubwereza
3 kuyandikira 8 kubwereza
3 kuyandikira 15 kubwereza
4 kuyandikira 10 kubwereza
4 kuyandikira 15 kubwereza
3 kuyandikira 12 kubwereza
Tsiku 3: Cardio
Tsiku 4: Chifuwa / Mikono
4 kuyandikira 10 kubwereza
3 kuyandikira 20 kubwereza
3 kuyandikira 15 kubwereza
3 kuyandikira 25 kubwereza
Tsiku 5: Cardio / Back / Miyendo
1 yandikirani 25 mphindi.
3 kuyandikira 10 kubwereza
3 kuyandikira 20 kubwereza
3 kuyandikira 15 kubwereza
3 kuyandikira 12 kubwereza
3 kuyandikira 15 kubwereza
3 kuyandikira 15 kubwereza
3 kuyandikira 20 kubwereza
Tsiku 6: Cardio
Tsiku 7: Pumulani
Chifukwa chiyani mumakonda masewera olimbitsa thupi / kumanga thupi?
Kuwona thupi langa likusintha, ndimamva ngati ndikuyesera ndekha sayansi! Ndaphunzira mozama kwambiri makhalidwe a thupi langa. Tsopano ndikumva zomwe akufuna komanso zomwe akufuna kundiuza. Ndimakonda kugwirizana ndi ine ndekha komanso kudziwa kuti thupi langa limandikonda chifukwa cha momwe ndimalisamalira bwino ndikukhala ndi moyo wathanzi.
Nchiyani chimakulimbikitsani kuti mukhale ndi moyo wathanzi?
Lingaliro lakuti thupi langa limandikonda chifukwa cha izo!
Nchiyani chinakupangitsani kufuna kukwaniritsa zolinga zanu?
Ndimakonda kwambiri mzimu wa mpikisano, choncho ndikakhala ndi cholinga, ndimayesetsa kuti ndifike pamapeto. Zowona, nthawi zina ndimayenera kukonzanso masiku omaliza, koma ndimakwaniritsa cholinga changa.
Zolinga zanu zamtsogolo zolimbitsa thupi / zolimbitsa thupi ndi zotani?
Ndikufuna kupeza mutu wa Bikini Pro wa International Federation of Bolbuilders, kukhala ndi mwayi wambiri wochita chitsanzo ndikukhala pachivundikiro cha Oxygen ndi Status Fitness Magazine! Ndikufunanso kuyambitsa bizinesi yanga yamasewera, Sundar Fitness, zomwe zikutanthauza kukongola mu Sanskrit. Ndikukhulupirira kuti kukongola kwenikweni kumabwera chifukwa cha mgwirizano pakati pa dziko lamkati ndi lakunja, ndipo ndikufuna kuthandiza atsikana aang'ono kumvetsetsa izi kuti ayambe kusamalira maonekedwe awo ndi dziko lamkati mwamsanga.
Kodi mungapatse malangizo otani kwa omwe akupikisana nawo olimba?
- Dziwani kuti aliyense ali pa siteji ndi wamanjenje ngati inu.
- Musabwere ku mpikisano mofulumira kwambiri, mwinamwake mudzakhala ndi mantha.
- Osayesa kutsatira atsikana ena pamene mukupikisana. Kodi zimenezi zingakuthandizeni bwanji? Inu sindinu woweruza ndipo simudziwa chimene iwo akuyang'ana. M’malo mwake, yesani kuphunzira za munthu aliyense amene mumakumana naye, kaya mumamukonda kapena ayi. Inde, ena mwa malingaliro awo angawoneke ngati openga kwa inu, koma nthawi zonse khalani otseguka ndipo musamawotche milatho - makampaniwa ndi ochepa kwambiri.
