Chris Gethin njira: zakudya ndi masewera olimbitsa thupi

Nthawi inafika nthawi kuganizira za chithunzi chake, ngakhale kwa anthu. Ndipo ngakhale ngati anthu ena amanena kuti Simukulabadira kwambiri mwa mawu a masewera. M'malo mwake, womva-kulemekeza oimira mwamuna akhoza kukhala chakudya, ndipo nthawi yomweyo chinkhoswe mu ikukoka minofu ochitira masewera a. Chinthu china ndi chakuti aliyense wa iwo amachita izo mu dongosolo makamaka. Mwachitsanzo, njira watsimikizira yekha Chris Gethin. Mwa njira, chifukwa angathandize ndi akazi. Werengani zambiri za izo, ndi kuyankhula pa.

A awiri sitiroko kuti chithunzi cha wolemba

Kris Gethin ndi CEO wa odziwika kampani akunja Kaged Minofu, okhazikika mu makampani masewera zakudya. Kuwonjezera ntchito yake meteoric amadziŵika monga woyambitsa ambiri mabuku wodzipereka kwa ojambula. Pa nthawi yomweyo Chris wakhala oyenerera ngati masewera kwambiri dokotala ndiponso mphunzitsi, ntchito pa mpumulo uthenga wasinthika ambiri Bollywood nyenyezi.

Komabe, kutchuka kuwonjezeka anam'bweretsera munthu wa mapulogalamu anayamba ndi iwo, imadziwika njira Kris Gethin.

njira ndi chiyani?

Njira bwino anapanga dongosolo, zomwe zikuphatikizapo zinthu zotsatirazi:

• ntchito mankhwala enieni (nambala ya zizindikiro ndi zikuchokera awo tsiku lililonse);
• kudya pang'ono;
• kuchita Zochita wapadera;
• kugwilizana ndi zina zokhudza kulambira.

maphunziro onse ndi njira Kris Gethin lolunjika osati pa kuwonda, komanso pa mphamvu magulu onse minofu. Ndi ndondomeko yoyenera kugwilizana amapezeka kuchepetsa wonse kuchuluka kwa mafuta m'thupi ndi kuchuluka kwa minofu misa. Kulankhula chilankhulo cha bodybuilders anachita atayanika thupi ndipo analenga zikusonyeza zimachititsa chilumbachi. Ndipo zonse izi zachitika pa masabata 12.

Kodi muyenera musanayambe kuphunzitsa?

Kuyamba, wolemba akuonetsa njira chipiriro. Malinga ndi iye, pulogalamu wake akhoza kwambiri kusintha miyoyo ya anthu amene tikugwira pa izo. Koma pomwepo analankhula za mavuto amene adzakumana naye. Mwachitsanzo, kuchita njira Kris Gethin kudzakhala kovuta chifukwa othamanga amene kale ena minofu misa ndi akalola kuumba yekha miyendo ndi matako. Monga ambiri a maseŵerowo ndi kusintha kochepa (okwana Mphindi 40-45 la mpumulo), choncho anthu kudzakhala kovuta kwambiri kupuma.

Iye limakambanso za review chofunika zakudya zawo ndi ntchito zina zowonjezera masewera kuthandiza kuchotsa kupweteka, kuthetsa kutopa ndi zimfundo ndi imathandizira kukula kwa minofu. Mwachidule, onse amene ayenera kupirira munthu ndi kupirira.

Zakudya ndi zakudya pa maphunziro

Monga ife tanena kale, njira Kris Gethin ndi zakudya wake zokhudzana. mphamvu kuti, malinga ndi wolemba wa pulogalamu, chimachititsa kwambiri mu mpikisano wokalandira mawonekedwe koyenerera. Mwachitsanzo, tsiku loyamba la ntchito pa Chris akuonetsa kuti mwadya chakudya cham'mawa. Pa inu mukhoza kudya dzira azungu, oatmeal ndi khofi. Kapenanso mtundu woyenera omelet anakonza kuchokera mapuloteni woyera nyama nkhuku ndi pinches oatmeal.

Pa nkhomaliro, Chris limalangiza kudya Taphunzira nyama yang'ombe ndi mpunga bulauni. About 3 maola ndiye n'zomveka kudya mbatata, yophika nkhuku ndi burokoli (akuyambira womwewo wa mbale ayenera kubwereza pambuyo maola 3 masana). Kenako mudzapeza yophika kapena kukazinga nsomba, mpunga zofiirira ndi burokoli.

Mwachindunji pamaso zolimbitsa masana Chris Gethin njira amapereka kudya nsomba (fillets tilapia), mpunga zofiirira ndi kumwa khofi. Pambuyo zolimbitsa tikulimbikitsidwa kumwa mapuloteni osakaniza vitargo, creatine ndi glutamine. Chakudya, malangizo a wolemba, m'pofunika ntchito burokoli ndi Taphunzira nyama yang'ombe. Ndipo mafani kudya usiku Chris amalimbikitsa m'malo akamwe zoziziritsa kukhosi lonse-chakudya.

Ena malangizo othandiza

Masana muyenera kumwa malita osachepera 1-2 madzi. Kukhala kosavuta kulamulira mlingo, ndi bwino kuti munthu akumwa botolo. Kuti mosamalitsa kutsatira anakhazikitsa ndandanda chakudya, muyenera kuphika onse pasadakhale (tsiku pamaso ntchito zawo). Pakuti mayiko, chakudya yophika akhoza adzaikidwa mu muli chakudya. N'zimene gawo lomwelo waima pa maziko a nkhonya (nkhani za mbale sadzakhala upambana miyeso). Pofuna kusiyanitsa insipidity wa kudya chakudya, yothandiza onunkhira zothandiza ginger, sinamoni ndi tsabola wakuda. A pang'ono mchere.

Zina mwa zakudya masewera: adzasala

Chris Gethin njira zimaphatikizapo kugwiritsa ntchito zina zowonjezera masewera. Mwachitsanzo, kuchita pulogalamu yake, ayenera kudya zakudya zomanga thupi ufa. Kuti zikuthandizani kuti abwezeretse ndi kuyamwitsa minofu pambuyo kulemera maphunziro zovuta.

Iwo ali katundu zofanana ndi creatine monohydrate. Timatha inu azilipira kwa nkhokwe ya creatine kuonjezera mphamvu ndi kupirira. Komanso, monga mphunzitsi, sangakhoze kuchita popanda kwa amino zidulo kupanga. Monga mukudziwa, iwo mbali yofunika kwambiri pomanga minofu minofu.

dongosolo maphunziro kwa Chris: sabata yoyamba

Musanayambe kugwiritsa njira chilengedwe Kris Gethin (masabata 12 - kuti ndi kuchuluka kwa kumatenga), ayenera kukhala bwino ndi dongosolo mwatsatanetsatane. Mwachitsanzo, sabata loyamba makalasi mu njira wolemba motere:

• mwendo kulimbitsa thupi;
• ntchito pa triceps ndi chifuwa;
• zosangalatsa;
• ntchito pa kukongola ndi kumbuyo;
• Zochita m'mimba ndi mapewa;
• zosangalatsa;
• maphunziro pa minofu mwendo.

Kuphunzitsa monga mwa pulani: sabata yachiwiri

Mu sabata wachiwiri ayenera kuchita Zochita pa magulu awa minofu:

• triceps ndi chifuwa;
• zosangalatsa;
• mapewa;
• atolankhani ndi ng'ombe dera;
• kukongola ndi kumbuyo;
• zosangalatsa;
• miyendo.

Apa ndi yochepa iwiri phunziro dongosolo, womwenso njira Kris Gethin. Mu Russian angapezeke pa Websites ambiri bodybuilders.

Maphunziro pa mlungu wachitatu ndi wachinayi

Msabata lachitatu ayenera kulabadira chifuwa ndi triceps (Monday), mmbuyo ndi kukongola (Lachiwiri), mapewa (Friday) ndi miyendo (Saturday). Ndipo Lachitatu Lachinayi ndi Lamlungu, tikulimbikitsidwa kuti yopuma ndi kupuma kuchokera ku magawo zazikulu mu ochitira masewera a.

Sabata wachinai udzakhala kuyamba ndi linanena bungwe. Mukatero kutsegula pa nsana wanu ndi triceps (Lachiwiri), mapewa (Lachitatu), chifuwa (Lachinayi) ndi miyendo (Sunday). Lachisanu ndi Loweruka vula.

Plan makalasi pa sabata chachisanu ndi chimodzi

sabata lachisanu amalola ntchito mokwanira pa triceps ndi atolankhani (Monday), mapewa (Lachinayi), chifuwa ndi triceps (Friday), miyendo (Loweruka), mmbuyo ndi kukongola (Sunday). Lachiwiri ndi Lachitatu mu dongosolo amafuna zina.

Pa sabata lachisanu ndi chimodzi, mukuyembekezera masiku awiri chabe, ndipo kenako anatsindika kuphunzitsa minofu pachifuwa, triceps, ng'ombe, mapewa, miyendo, msana ndi kukongola.

Seventh, ndi chitatu ndi chinayi mlungu makalasi

Pa sabata ndi chiwiri, zambiri chidwi linaperekedwa kwa mapewa ndi ana ang'ombe, triceps ndi chifuwa, miyendo, msana ndi kukongola. sabata chitatu amathandiza ntchito ng'ombe ndi mapewa, miyendo, msana ndi chifuwa, komanso kukongola ndi kumbuyo. Chinayi mlungu umodzi limakupatsani bwino magazi miyendo, mapewa ndi ana ang'ombe, mmbuyo ndi chifuwa, triceps ndi kukongola.

Chakhumi, khumi ndi ciwiri sabata

sabata khumi kale zikuphatikizapo Zochita muyezo miyendo, triceps ndi chifuwa, pamene pamodzi kuchokera kayendedwe anati yoga. Iwo kuthandiza Tambasula zabwino minofu ya mapewa ndi miyendo kumangitsa atolankhani, ng'ombe ndi manja, kumbuyo.

Mlungu khumi umalimbana pa elaboration miyendo, mmbuyo ndi chifuwa, ng'ombe ndi mapewa.

Kutseka sabata khumi tamaliza maphunziro a kumaphatikizapo weighting mu miyendo, kumbuyo, pachifuwa, mapewa ndi ana ang'ombe, kukongola ndi triceps.

Njira Chris Gethin: Ndemanga

Za njira imeneyi, mungathe kumva zosiyanasiyana mayankho. Mwachitsanzo, ena a iwo kulankhula za zovuta zosaneneka pa mwambowu. Malinga ndi achinyamata, maphunziro ndi yotopetsa kwambiri, koma kwambiri. Ena sindimakonda mndandanda wa mankhwala osavomerezeka. Mwachitsanzo, ena sindimakonda burokoli. Ena kugawana zithunzi zawo "pamaso" ndi "pambuyo" zikuonetseratu kusonyeza kusintha zimene zinachitika kwa iwo pambuyo njira munthu kuyezetsa.

A chitsanzo chenicheni cha mchitidwe wolemba

A chitsanzo chapadera cha mphamvu ya Chris ndi njira zachilendo kusintha Patrick Magno - yachibadwa ntchito siyana California. Ngakhale msinkhu wake wachinyamata (nthawi zimenezo zaka 29), iye sakanakhoza popitilira ndi ang'ono ndi shapely chithunzi. Popeza chakudya wopangidwa makamaka chakudya kudya, sikunali kovuta kuti ndikuganiza kuti Patrick zowawa m'thupi owonjezera mafuta.

Komabe, kulengezedwa kwa mpikisano ndi wokongola mphoto ndalama anakakamizika iye kopambana kusintha moyo wake. Popeza dongosolo, magnesium mosalekeza ubwenzi njira Kris Gethin. Ndi kusunga zakudya wake, pomaliza, iye akanakhoza kokha chitsa ohudet, kuchepetsa thupi kuchuluka mafuta kuchokera 24 mpaka 6, komanso kupanga chithunzi chanu changwiro. Ndipo, ndithudi, ntchito zimenezi kulephera kuzindikira loweruza. Choncho, Patrick Magno anapata mphoto yaikulu, abwinopo, ndipo anapeza wokongola akulu mpumulo.

Mwachidule, njira ntchito. Zimafunika azolowere chizolowezi makamaka tsiku ndi kuleza mtima.