Uhlelo lokuqeqesha u-Amanda Latona

Kunamantombazane amaningi athandekayo emhlabeni, siwabona nsuku zonke. Zangena empilweni yethu futhi zanyamalala ngokushesha okukhulu kukho. Owesifazane omuhle - oqinile, ongavamile futhi ongaqondakali - uhlala enkumbulweni yethu kuze kube phakade. U-Amanda Latona ucacisa kabusha ubuhle. Uma usumbonile, awusoze wamkhohlwa.

Inkanyezi kaLatona inyukele esibhakabhakeni sebhizinisi lombukiso ngenkathi esemusha eminyakeni engamashumi ayisishiyagalolunye. Thola ukuthi udlani nokuthi uzilolonga kanjani, hlola izithako zakhe azithandayo. Funda kabanzi ngo-Amanda Latona futhi ungasebenza, uqeqeshe futhi ufeze izinhloso zakho, njengoba kwenza u-Amanda.

Ukudla kwezemidlalo

Abadlali abaningi be-amateur beqa ukudla bakhohlwe ukudla. Abathetheleli beqiniso bokudla okunempilo, abasubathi kanye namamodeli ochwepheshe abayemukeli le ndlela yokuphila enganaki.

Akekho umuntu ophilile engqondweni ongasola u-Amanda Latona ngokusebenza budedengu. U-Amanda uhlala ehamba. Futhi ngenxa yokuzinikezela kwakhe, uthola imiphumela emangalisayo.

U-Amanda ungumdlali osezingeni eliphezulu, umuntu wasesidlangalaleni, imodeli nobuntu. Yebo, unobuntu obukhanyayo kangangokuba ukuba ngumsebenzi wakhe uqobo.

Umzimba omuhle kakhulu nobuhle obukhazimulayo bungumphumela wethalente lofuzo, liphindaphindwe ngendlela efanele yokuphila. Uzinikela ngokuphelele ekuqeqesheni amandla, ubekezelela izikhathi ezinzima zokuqeqeshwa kwezikhawu eziphezulu (HIIT). Udla ukudla okuseqophelweni, okuphelele nokunempilo. Futhi uhlala esebenzisa izithasiselo zokudla okunempilo ukumgcina esemgqeni.

U-Amanda ushintsha phakathi kwamabhithi (ama) amabili wangaphambi kokuzivocavoca. Ezidlweni eziyisithupha ngosuku, ezimbili ezenzelwe ukuxubana kwamaprotheni okuyinkimbinkimbi, kanti u-Amanda uphehlwa futhi akhe kabusha futhi.

Lezi zonke izithasiselo zokudla okunempilo ezilula kodwa ezizuzisayo ezimsiza ukuthi ahlale esesimweni esifanele, futhi ngasikhathi sinye zinikeze umfutho onamandla wokunqoba izikhathi zokuqeqeshwa ezinonya bese ululama emithwalweni ekhathazayo.

Ukudla kwezemidlalo: ifilosofi ka-Amanda

Ngingumlandeli omkhulu wezokudla kwezemidlalo. Sengiyithathe iminyaka eminingi manje futhi ngibonile imiphumela emihle. Kodwa ngikholelwa ukuthi izithasiselo zokudla okunempilo zimane nje “izengezo” zohlelo lokuzivocavoca nokudla okunomsoco.

Angicabangi ukuthi kufanele uthembele kuphela kwizithako zokudla okunempilo ukuze ufeze inhloso yakho. Kepha ngiyazi ngokuqinisekile ukuthi ngosizo lwabo uzokwazi ukwandisa ukusebenza kwakho kahle futhi uthole okuningi esifundweni ngasinye sokuqeqeshwa.

I-BSN ingabaxhasi bami futhi ngiyaziqhenya ngokumela le nkampani. Sekuyiminyaka eminingi ngisebenzisa imikhiqizo yabo futhi kuyinjabulo yami ukumela inkampani engiyethemba eminyakeni edlule.

Phindaphinda isikhathi sakho ngamandla nomsebenzi okhandlayo ejimini, bese uthola imiphumela eminingi ongathembela kuyo. Izithasiselo zokudla okunempilo yibhuloho elizogcwalisa noma iziphi izikhala, lihlanganise zonke izingcezu zombala wobuciko, futhi lisize ekwakheni isimo somzimba esifanelekile.

Icebo ukwengeza u-Amanda

Ngaphambi kokuqeqeshwa

Ngemuva kokuqeqeshwa

Ngesikhathi sokulungiselela umncintiswano

Ngokudla okungu-3

Ukudla

Uma "imodeli ye-bikini" ihlotshaniswa engqondweni yakho nentombazane ekhuluphele futhi ehlanzekile, kufanele uphinde ucabangele isimo sakho sengqondo. U-Amanda Latona unamandla, mncane futhi wakhiwe kahle. Uyi-nugget! Ukudla kwakhe kuqukethe izidlo eziyisithupha, kanti u-Amanda uyadla ukuze afuthise umzimba wakhe omangalisayo.

Imikhiqizo yekhwalithi iwuphawu lokudla okunomsoco. Inkukhu nemifino kubusa ipuleti lika-Amanda, kodwa ushiya igumbi elincane ekhoneni lomlomo wakhe ukuze athole izibiliboco ezinjengoshokoledi omnyama ohehayo.

Namathela ekudleni kwakhe futhi umzimba uzokubonga ngalesi sinyathelo.

Ifilosofi ka-Amanda yokudla okunempilo

Lapho ngiqala umsebenzi wami wokuzivocavoca umzimba, ngangingenalutho ngaphandle kwentshiseko enqunu nothando lokuqeqeshwa. Kepha liyini iphuzu ukuphuma konke ejimini uma ungakwazi ukuthola okuningi kukho konke ukuzivocavoca? Ngakho-ke nginqume ukuthi ukudla kuzoba ngumthombo wami kaphethiloli. Lokhu kwakha isisekelo sokudla kwami.

Ifilosofi yami yokudla okunempilo yile:

1. Sebenzisa ukudla njengophethiloli.
   
   
2. Yidla lokho imvelo esinikeze khona. Ngikhetha ukudla okuphelele, nginciphise ukudla engikushukela, futhi ngihlukane nokudla okulula okunosawoti.
   
   
3. Yidla kahle futhi usebenzise ukudla okwehlukahlukene ukuthola wonke amavithamini, amaminerali, ama-antioxidants, nokuningi. Futhi ungakhohlwa ukuzitika ngezikhathi ezithile ngendlela yokudla okungavunyelwe, ukuze ungazizwa uphucwa okuthile. Jabulela impilo nezikhathi ezikhethekile.
   
   
4. Yidla imifino ethe xaxa, futhi eminingi.
   
   
5. Esikhundleni sokuphuka ngezikhathi ezithile ngiphume konke, ngidle konke ukudla okungenamsebenzi, ngihlala ngilalela umzimba wami. Uma ngidinga ushokoledi ngempela, ngiyawudla.

Isidlo sokuqala

Isidlo sokuqala

Isidlo sokuqala

Isidlo sokuqala

Isidlo sokuqala

Isidlo sokuqala

Training

Ifilosofi yokuqeqeshwa kuka-Amanda

Mangaza umzimba wakho ngaso sonke isikhathi!

Ngiyakuthanda ukuzivocavoca umzimba. Kusukela ngineminyaka engu-18 bengifunda yonke into engikhangayo, futhi ngiyathanda ukuthola ulwazi olusha. Ekuqeqeshweni kwami, ngihlala ngizama ukusebenzisa izindlela ezahlukahlukene nezitayela zokuqeqesha. Kusukela ezinsukwini ezinikelwe ukuqeqeshwa kwamandla anzima, ngiqhubekela ezinsukwini ezikhanyayo, bese ngiya ekuqeqesheni ngamandla aphakathi nendawo. Ngisebenzisa ngenkuthalo izindlela zokuqeqesha ezinamandla njengama-trisets, amasethi amakhulu, ukuqeqeshwa, amaphiramidi, nokuqeqeshwa kwesifunda.

Konke engikwenzayo kuyaqhubeka nokumangaza umzimba wami, futhi kunginika injabulo enkulu. Ngithinta ama-3 izikhathi ezi-5 ngeviki kuya ngokuthi ngilungiselela umncintiswano. Futhi angikholelwa emahoreni okuqeqeshwa kwe-cardio. I-cardio yami ayihlali isikhathi eside, ngithanda i-HIIT. Ngicabanga ukuthi kungcono ukudla okulungile futhi wenze isikhathi sokuqeqeshwa kwamandla kunokuba uthembele kuma-cardio sessions angapheli. Kuyasebenza kimi.

Angikaze ngiphinde ukuzivocavoca okufanayo kabili. Ngigcina idayari futhi ngishintsha njalo izivivinyo. Ngiqala ukuzivocavoca ngakunye, futhi lokhu kungivumela ukuthi ngikhulise kakhulu ubukhulu bomthwalo wonke.

Uhlelo lokuqeqeshwa luka-Amanda

Usuku 1: Imilenze

Usuku 2: Amahlombe / amaTriceps

Usuku 3: ICardio

Usuku 4: Umzimba wonke

Usuku 5:

Usuku 6: ICardio

Usuku 7: Ukuphumula

Funda kabanzi: