ULL Cool J ungumculi we-hip hop nomlingisi ... kodwa futhi uyaziwa ngomzimba wakhe omangalisayo odidekile futhi manje sonke singazuza ekuhlakanipheni kwakhe ku- LL Cool J's Platinum Workout . Ebhekiswe kumadoda, uLL Cool J unikeza izinhlelo ezine zokuzivocavoca ezihlukene (kanye nomunye wabesifazane) kanye nezinhlelo zokudla kanye nesignesha yakhe yamaparele wokuhlakanipha ukuze asebenze futhi athole okuningi emzimbeni wakho.
Ukusebenza kulandelwa iphethini ehambisanayo okukuvumela ukuba wakhe amandla namandla okudlula amasonto amaningana. Isitayela sakhe esingenasizwelo siyasijabulisa futhi unikeza ulwazi oluqondile mayelana nokuthola isimo sakho esihle kakhulu.
Izinhlelo Zokusebenza
Izinhlelo zokuzivocavoca zihlukaniswe ngezigaba ezine ukuze uqale ezingeni eliqala, iBronze Body, noma emazingeni ahlangenwe nakho e-Silver Body, Gold Body and Platinum Body.
Umzimba weBronze
Isigaba sokuqala sithatha amaviki amane kanti isonto lokuqala lihilela ukulungiselela umzimba wakho kanye nemvelo yokuzivocavoca ngokuhlanza ikhishi, ukuthenga ukudla okunempilo nokugcina iphepha lokufunda. Phakathi nalesi sigaba, uqala ukudla ukudla okuvamile futhi ulungiselele ukuvivinya umzimba wakho noma ujoyine i-gym ukuze usebenzise umzimba. Amaviki amabili alandelayo ahlanganisa ukusebenza kwezifunda ezintathu ngokuzivocavoca umzimba wonke (isib. Umshini wegundane, imigqa, ucingo lwesifuba, njll), ukuguqula ukuzivocavoca ngeviki lesine. Lokhu kusebenza kufaka phakathi ne-cardio encane ekugcineni.
Umzimba wesiliva
Phakathi neviki lesi-5, ushintshela ezilinganisweni zamahhala bese wenza isimiso sokuhlukanisa ngamasethi eqondile esebenza esifubeni, izingalo, emuva nangamahlombe ngezinsuku ezimbili ezingenakulandelana kanye nemilenze futhi engekho kwezinye izinsuku. Futhi wenza imizuzu engu-15-20 ye-cardio ngemuva kokuzivocavoca ngalunye. Amaviki 6-9 aqala 'isigaba samandla' lapho wenza khona ukuqeqeshwa okungaphezulu, ukuphindaphinda okuncane kanye nokusetha okuningi nokuzivocavoca okuningi okukhululekile.
Ezinye zezivivinyo zihlanganisa izikwele ze-barbell, zifake ukucindezela, izinhlanzi nezimpophoma.
Umzimba wegolide
Phakathi nalesi sigaba, usuke ugxile ekugxileni futhi usebenze ukuhluleka ngenkathi ufaka izinsuku eziningi zokuzivocavoca nokusebenza kakhudlwana kwe-cardio onokusheshisa ngesivinini kanye / noma ukuhamba. Futhi uzokwenza intambo ye-cardio yokujikeleza ejikelezayo kanye ne-pushups-oh yami!
Emasontweni angu-16-19, uvula amagoli ukuze ' up-muscle-wokwakha ' ngezinsuku ezingu-6 zokufunda kanye ne-cardio eningi.
Umzimba wePlatinum
Lesi sigaba, njengoba uLL esixwayisa, akulula. Lesi sigaba sesonto eli-3 sigxuma izinto futhi kufaka phakathi ukusebenza okunzima kwesifunda. Isibonelo, ngesikhathi sokuvotela komunye ucindezela inkinobho yomcibisholo we-incline, unqabe ukuqhuma komkhumbi namasekhondi angu-90 wezintambo. Ngemuva kokuphumula okwesikhashana, uphinda lowo wesifunda ngaphambi kokuya esiteshini esilandelayo sesiteshi - amabhentshini, ukugoba izimpukane kanye ne-sprint emizuzu emaminithi we-treadmill. Isifunda sokugcina sihlanganisa i-barbell curls, i-dumbbell curls, i-curtain ye-preacher kanye ne-sprints, ophindaphinda izikhathi ezingu-3.
Ukusebenza kufaka phakathi isimiso somzimba esiphelele, umsebenzi wokulandela ithrekhi ohlanganisa ama-sprints, ukuqeqeshwa komzimba okuphansi kanye nokusebenza okuningi kwe-cardio engaphezulu.
Ukusebenza ngesikhathi sePlatinum Phase kunzima kakhulu, ngakho-ke uzofuna wonke amanye amasonto okuzivocavoca ngaphambi kwakho kuzama lokhu.
I-Diamond Body
Yize abesifazane bekwazi ukwenza lolu hlelo, uhlanganisa uhlelo lwabesifazane oluqala ngokuqeqeshwa kwesifunda bese luhambisa isimiso sokuhlukaniswa. Kulandela iphethini efanayo nezinye izigaba, kodwa ngevolumu encane kunezinye izinhlelo zokuqeqesha. Kuyinto enhle ngalokhu ukuthi ukusebenza kunzima kakhulu futhi kwenza iphuzu lokuthi abesifazane badinga ukuphakamisa izisindo ngokulingana namadoda futhi, okubaluleke nakakhulu, ngeke baqede ngoba abanamahomoni adingekayo.
Ngokuvamile, ukusebenza okuqinile futhi okujabulisayo lapha ukuthi uchaza isayensi nenqubo yokucabanga ngemuva kwezinhlelo ukuze uqonde ukuthi kungani wenza okwenzayo ... ezinye izincwadi eziningi azenzi.
Kuyasiza ukuhlala ushukunyiswe uma unesizathu salokho okwenzayo.
Izinhlelo Zokudla nokuningi
Into eyodwa LL Cool J igcizelela encwadini idla indlela efanele. Lokhu akusiyo izindaba kubantu abaningi, kodwa unikela ngolwazi lokudla okunomsoco ngendlela eyingqayizivele. Esikhundleni sokusixoxela, unikeza indaba njengendlela yokuxoxisana nodokotela wezinhlanzi obhalisiwe uChristopher Mohr lapho banikela khona amathiphu njengokudla okusanhlamvu okuphelele , inyama enomzimba, i- fiber ngaphezulu nokugwema ushukela. Futhi, akukho okumangalisayo lapha.
Lesi sahluko sinikeza amashadi wokuhlola ukuthi mangaki ama-kilojoule owudingayo kanye nohlu lwe-carbs, amaprotheni namafutha anempilo futhi kufanele adliwe njalo kanye nalabo okufanele uwagweme.
Kulo lonke le ncwadi, unikeza izinhlelo zokudla kwesigaba ngasinye sohlelo. Isibonelo, esiGabeni seBronze ugxile ekudleni okunempilo futhi uvuse umzimba wakho. Esigabeni Sesiliva, unciphisa ama-calories akho nama-carbs futhi ukwandisa amaprotheni ekulahlekelweni kwamafutha. Esigabeni seGold and Platinum, ugxila ekunciphiseni ama-khalori kancane, nakuba kungenjalo ukuthi awunawo amandla okusebenza.
Ubuye unikeze izinhlelo zokudla zesampula ezifaka ukudla okungu-6 ngosuku ezinokudla okuhlukahlukene njenge-oatmeal, omelets, inhlanzi, i-wraps, ama-saladi nokuningi.
Amalungiselelo okudla afana nokusebenza ... ulwazi oluqinile, kodwa akukho lutho oluphazamiseka komhlaba. Ukugxila kwakhe okuyinhloko yilokho sonke esikwaziyo ukukwenza - udle izithelo eziningi nemigodi ngenkathi ugwema ukudla okucutshungulwayo, amafutha okuthutha kanye nezinye izinto ezingekho.
I-Pros and Cons
Ngaphandle kwezinhlelo nezinhlelo zokudla, ezinye izinto ezivelele zihlanganisa:
- Izithombe nemininingwane yazo zonke izivivinyo
- Ukwaziswa okuningiliziwe mayelana nokwakha imisipha, ukulahlekelwa amafutha, ukuguquguquka nokuhlala endleleni
- Izahluko ezingaphezulu ezithinta impilo yakhe emgwaqweni, umculo wakhe, isenzo sakhe ngisho nezintandokazi zakhe ze-cologne, zangaphansi kwezingubo kanye nento ebaluleke kakhulu 'i-Bling.'
Izinzuzo
- Izinhlelo zokuqeqeshwa . Bacatshangelwe kahle futhi wabonisana ngokucacile nochwepheshe ukuze bawenze baphelele. Noma ubani angenza lolu hlelo, kusukela kubaqalayo kuya phambili futhi, uma ulandela, uzobona imiphumela.
- Ulwazi oluqinile . Kuyo yonke le ncwadi, unikeza ulwazi mayelana nakho konke okusuka ku-steroids ukusebenzisa ifomu elihle ngesikhathi sokuqeqeshwa kwamandla. Uhlanganisa nezindlela ezihlukahlukene zokupheka.
- Isitayela esijabulisayo . Ubuntu bukaLL Cool J bukhanya ngendlela efanayo, uma ungumfana, uzokujabulela futhi ufundiswe ngesikhathi esifanayo.
- Iseluleko esihle . ULL Cool J wenza abafundi abaqiniseke ukuthi umsebenzi omningi usebenza kanjani ekuvuseleleni umzimba wakho. Njengoba ebeka, "isihluthulelo sale nto yonke ukwenza lokho okumele ukwenze ngisho nalapho ungafuni ngempela."
I-Cons
Ukuphela kwenkinga engiyenayo nencwadi kwakuyi-layout. Ihlakazekile futhi kunzima ukuhamba ukuze uthole izigaba ezahlukahlukene zohlelo ngoba azikho ndawonye esigabeni esisodwa. I-quibble encane, kodwa kuyoba kuhle ukubona izahluko zolwazi, njengalezo ezakha isisindo / ukulahlekelwa amafutha nokuguquguquka kwesigaba esisodwa kanye nokuhlelwa komsebenzi kokunye.