Pangani thupi lolimba lomwe lili ndi pulogalamu yachitetezo chokwanira, Live to Fail

Ngati mukufuna kumanga minofu misa ndi kumanga thupi langwiro, pulogalamu ya Live to Fail yopangidwira inuyo. Zolimbitsa thupi zochokera patsamba lolimbitsa thupi Daily Burn zikuthandizani miyezi itatu kuti mukwaniritse mafomu otere, omwe mungangowalota.

Pulogalamu yamphamvu, Live to Fail kuchokera kwa Ben Booker

Live to Fail (LTF) ndi mphamvu yamasiku 90, yomwe idapangidwa zaka 15. Dzina la Live to Fail likuphatikiza mwachindunji nzeru za moyo wa Mlengi wa pulogalamuyi Ben Booker: muyenera kulephera kukula. Mphunzitsiyo akutsutsa motere. Nthawi zambiri timakhala mu ukapolo wamantha, mantha otuluka m'malo otonthoza. Timawopa kulephera, choncho sitiyesa kudzigonjetsa tokha. Lamuloli linapanga maziko a pulogalamuyi.

Ben Booker akutsutsa kuti kulephera ndiko kulimbikitsa kukula, m'moyo ndi m'maphunziro. Mudzaphunzira kulephera molondola ndi kunyadira! Kulephera ndiye chinsinsi chachikulu chamomwe mungapindulire ndi maphunziro anu Live to Fail.

Anthu ambiri amaganiza kuti kuti muwonjezere minofu muyenera kunyamula zolemera. Komabe, Ben Booker amakhulupirira kuti sichoncho. Pambuyo pa masiku 90 akuphunzitsidwa kwa iye ndi LTF akukonzekera kusintha thupi lanu ndi zida wodzichepetsa kwambiri: awiriawiri a dumbbells ndi nsanja (bokosi kapena benchi). Mudzadutsa njira yapadera kwambiri ya kukula kwa minofu ndikumanga thupi lolimba la masewera.

Ntchito yonse, Beachbody mu tebulo lofupikitsa

Mbiri ya chilengedwe Idzalephera

Kulimbitsa thupi ndi Ben Booker kunali kozikidwa pa zomwe ndakumana nazo. Kuyambira ali mwana moyo wake waperekedwa ku masewerawo, koma ndi zaka zachinyamata anayamba kumwa mowa mwauchidakwa. Zinali zovuta kupitiriza maphunziro kwa miyezi inayi kenako miyezi itatu ya kuledzera. Zonse zinasintha pambuyo pa ngozi ya galimoto yomwe Ben adaledzera. Chochitikacho chinatsala pang'ono kumuwonongera moyo wake (msana wosweka m'malo awiri unakhala naye kosatha), kotero adaganiza zodzilowetsa mu masewerawa kuti athetse kudalira.

"Nditayamba kuyambiranso, ndinayamba kuchita masewera olimbitsa thupi kuti ndibwererenso. Ndinagwiritsa ntchito pulogalamu ya hypertrophy yomwe imayang'ana kwambiri minofu ndi chiwerengero china cha reps ndi kupuma kochepa. Izi zinapangitsa kuti minofu iwonongeke kuti ikule mukachira,” akutero Ben. Anatsatira ndondomekoyi kwa nthawi yaitali, mpaka thupi lake linayamba kusintha. Anthu anayamba kubwera kwa iye ndi mawu akuti:Hei, mumaphunzitsa bwanji, chifukwa zimagwira ntchito?“. Ben adagawana zomwe akudziwa komanso zomwe adakumana nazo ndipo panthawiyi adazindikira momwe amakondera kuthandiza ena kukhala olimba. Masewerawa amuthandiza kuti akhalenso ndi moyo komanso kuti asiye kusuta.

Lingaliro la LTF ndikulephera kwa minofu ("kulephera kwa minofu"). Zochita zolimbitsa thupi ndi njira zomwe Ben amagwiritsa ntchito, ndizosavuta, koma kulimbitsa thupi kumakhala kovuta kwambiri. Choyamba mudzakhala ndi gawo la "kulephera", ndikugwetsa minofu. Koma minofu yanu ikangochira, adzayamba kukulandipo mudzatha kuwona zotsatira zodabwitsa zoyamba.

Kufotokozera maphunziro amphamvu kuchokera ku LTF

Pulogalamu ya LTF idapangidwa kwa milungu 13 (Miyezi 3) ndikuphatikiza magawo awiri. Gawo 2 (masabata asanu ndi limodzi oyambirira) ndi gawo lamphamvu, pomwe minofu ndi thupi lanu zimalimba. Mu gawo 2 (kuyambira sabata lachisanu ndi chimodzi mpaka lakhumi ndi chitatu) adzakutengerani pa supersets amene angakuthandizeni kutentha mafuta thupi ndi kupanga wokongola minofu mbiri.

Mudzachita pa kalendala yomaliza maphunziro. Ndandanda imakhudzanso makalasi atsiku ndi tsiku osatulutsa, koma 1 nthawi pa sabata imapereka magawo opumula kuti abwezeretse minofu. Kalendala imapangidwa mophweka, tsiku lililonse la sabata limagwirizana ndi zochitika zinazake.

Kungokhala pa Live to Fail kumaphatikizapo magawo 17 ophunzitsira osiyanasiyana, kuyambira mphindi 20 mpaka 50:

• Armrge Armburg 1 ndi 2: zamanja
• Mapewa ndi Chishango 1 ndi Chishango 2 ndi Mapewa: cha mapewa
• 1 Mizati ya Mphamvu ndi mizati ya Mphamvu 2: kwa mapazi
• Chifuwa ndi Kumbuyo ndi Kumbuyo ndi Chifuwa: kwa chifuwa ndi kumbuyo
• Thupi Lapansi Metcon 7; LB Metcon 14; 21 LB Metcon: kwa thupi lapansi
• Thupi Lapamwamba Metcon 7; UB Metcon 14; UB Metcon 14: kwa thupi lapamwamba
• Mobility Yoga: kupumula yoga ndi nkhani ya Cody
• Tulutsani Thupi Lonse: maphunziro opumula kuchokera kwa Lindsay Miller ndi chogudubuza chapadera.
• Mayeso a Mphamvu: yesani kuti muwone ma dumbbells omwe muyenera kuchita

Kuti muchite Live to Fail muyenera awiri awiri a dumbbells osiyana kulemera (opepuka ndi olemera) ndi nsanja (bokosi kapena benchi).

Kodi kusankha kulemera kwa dumbbells? Nyumbayi inali ndi kanema wapadera Mayeso a Mphamvumomwe muyenera kuchita masewera olimbitsa thupi amodzi (kukweza ma dumbbells) ndi kulemera kwapakati. Ngati mutha kubwereza 15-20 ndi kulemera kwanu komwe mwasankha, ndiye kuti ichi chidzakhala kulemera kwanu kwa ma dumbbells opepuka. Ndiye kulemera kwa ma dumbbells olemera amawerengedwa ndi chilinganizo: kulemera kochepa + mapaundi 10 (mapaundi 10 = 4.5 kg)

Ponseponse, Ben Booker akuwonetsa za zolemera ngati dumbbells:

• Akazi: mapaundi 10 ndi mapaundi 20 (4.5 kg ndi 9 kg)
• Amuna: 15 pounds ndi 25 pounds (6.8 kg ndi 11.3 kg)

Bokosi lomwe mukufuna, mwachitsanzo, pazochita zotsatirazi: zolimbitsa thupi zachilendo komanso zosinthira, kukoka ma dumbbells potsetsereka, mapapu, masewera olimbitsa thupi omwe amachitidwa atakhala. Ie, ngati mukufuna, izo mosavuta m'malo, improvised njira kapena ndi benchi, mpando, fitball kutengera makamaka kanema.

Chabwino, mwakonzeka kulowa mu maphunziro a mphamvu pomanga thupi lolimba kwambiri? Ben Booker mudzadutsa mwina mapulogalamu ovuta kwambiri amphamvu. Ngati mukuyang'ana makalasi osintha kwambiri thupi lanu, yesani Live to Fail.

Werenganinso: Inferno wolemba Anne Garcia - okhawo okonda maphunziro amphamvu!