Okuqukethwe
Uma ufuna ukwakha isisindo semisipha futhi ukwakha umzimba ophelele, uhlelo lwe-Live to Fail olwenzelwe wena ngqo. Iqoqo lokuzivocavoca kusuka kungosi yokuzivocavoca iDaily Burn izokusiza izinyanga ezi-3 ukufeza amafomu anjalo, ongaphupha ngawo kuphela.
Uhlelo lwe-Power, Live to Fail from Ben Booker
I-Live to Fail (LTF) iyinkimbinkimbi yamandla yezinsuku ezingama-90, esakhiwe ngaphezu kweminyaka eyi-15. Igama le-Live to Fail lihlanganisa ngqo ifilosofi yempilo yoMdali wohlelo uBen Booker: kufanele wehluleke ukukhula. Umqeqeshi uphikisana kanje. Sivame ukuhlala ekuthunjweni kokwesaba, ukwesaba ukuphuma endaweni yokunethezeka. Siyesaba ukwehluleka, ngakho-ke asenzi mizamo yokuzinqoba. Lo mthetho waba yisisekelo salolu hlelo.
UBen Booker uthi ukwehluleka yisikhuthazo sokukhula, kokubili empilweni nasekuqeqesheni. Uzofunda ukwehluleka kahle futhi siziqhenye! Ukwehluleka kuyimfihlo eyinhloko yokuthi ungazuza kanjani kakhulu ekuqeqeshweni kwakho Phila Ukufeyila.
Iningi labantu licabanga ukuthi ukwandisa isisindo semisipha kufanele uphakamise isisindo esisindayo. Kodwa-ke, uBen Booker ukholelwa ukuthi akunjalo. Ngemuva kwezinsuku ezingama-90 zokuqeqeshwa kwakhe ne-LTF uhlela ukuguqula umzimba wakho ngokuphelele ngamathuluzi alula kakhulu: ama-dumbbells amabili namapulatifomu (ibhokisi noma ibhentshi). Uzodlula ngendlela ekhetheke kakhulu yokukhula kwemisipha futhi wakhe umzimba oqinile wezemidlalo.
Konke ukuzivoxavoxa, i-Beachbody etafuleni elilula lesifinyezo
Umlando wendalo Phila Ukuhluleka
Ukuzivocavoca noBen Booker kwakususelwa kokuhlangenwe nakho kwami. Kusukela ebuntwaneni impilo yakhe ibizinikele kwezemidlalo, kepha ngeminyaka yobusha waqala ukusebenzisa kabi utshwala. Kwakungumjikelezo owesabekayo oqhubekayo wokuqeqeshwa kwezinyanga ezine nezinyanga ezintathu zokukhohlwa ngotshwala. Konke kushintshe ngemuva kwengozi yemoto lapho uBen edakwe khona. Lesi sigameko sicishe samlahlekisela ngempilo yakhe (iqolo eliphukile ezindaweni ezimbili lahlala naye unomphela), ngakho-ke wanquma ukuzifaka kulo mdlalo ukuze aqede ukuncika.
“Ngesikhathi ngiqala ukuvuselela, ngaqala ukuzivocavoca ngezinsimbi ukuze ngibuyele esimweni. Ngisebenzise uhlelo lwe-hypertrophy olugxile emisipheni ethile nge inani elithile lama-reps nokuphumula okuncane. Lokhu kube nomthelela ekuwohlokeni kwezicubu zemisipha ukuze ikhule uma usululama, ”kusho uBen. Ulandele lolu hlelo isikhathi esanele, kwaze kwaqala ukushintsha umzimba wakhe. Abantu baqala ukuza kuye ngala mazwi: “Hheyi, uqeqesha kanjani, ngoba iyasebenza ngempela?“. UBen wabelane ngolwazi lwabo kanye nesipiliyoni futhi ngalowo mzuzu wabona ukuthi ukuthanda kangakanani ukusiza abanye ngokuqina. Lo mdlalo umbuyisele ekuphileni futhi wakhululeka ekuluthekeni.
Ifilosofi ye-LTF ukwehluleka kwemisipha ("ukwehluleka kwemisipha"). Ukuzivocavoca namasu uBen awasebenzisayo, kulula kakhulu, kepha ukujima kuzokuba nzima kakhulu. Okokuqala uzoba nesigaba "sokuhluleka", bese ulahla isisindo semisipha. Kepha ngokushesha nje lapho imisipha yakho ilulama, zizoqala ukukhulafuthi uzokwazi ukubona imiphumela yokuqala emangalisayo.
Ukuqeqeshwa amandla kusuka LTF
Uhlelo lwe-LTF lwakhiwe amasonto ayi-13 (3 izinyanga) futhi kufaka izigaba ezi-2. Isigaba 1 (amasonto ayisithupha okuqala) isigaba samandla, lapho izicubu zakho nomzimba wakho kuzoqina khona. Esigabeni 2 (kusukela ngesonto lesithupha kuya kweleshumi nantathu) kuzokusa kuma-supersets azokusiza ukuthi ushise amanoni omzimba futhi wakhe isithombe esihle semisipha.
Uzokwenza ekhalendeni lokuqeqesha eliqediwe. Uhlelo lubandakanya amakilasi ansuku zonke ngaphandle kokukhipha, kepha isikhathi esingu-1 ngeviki sinikeza izikhathi zokuphumula zokululama kwemisipha. Ikhalenda lihleleke kalula, usuku ngalunye lwesonto luhambisana nomsebenzi othile.
I-Live to Fail ifaka izikhathi zokuqeqeshwa ezihlukene eziyi-17, ezithatha imizuzu engama-20 kuye kwengama-50:
- I-Armforge Armforge 1 no-2: yezandla
- Amahlombe neShield 1 neShield 2 namahlombe: ngamahlombe
- Izinsika ze-1 zamandla nezinsika zamandla 2: zezinyawo
- Isifuba nokubuyela emuva nokubuyela emuva nesifuba: kwesifuba nangemuva
- I-Lower Body Metcon 7; I-LB Metcon 14; I-21 LB Metcon: yomzimba ongezansi
- Umzimba Ophezulu weMetcon 7; UB Metcon 14; UB Metcon 14: yomzimba ongaphezulu
- I-Mobility Yoga: i-yoga eziphumulele nendaba kaCody
- Khipha Umzimba Ophelele: ukuqeqeshwa okuphumuzayo okuvela kuLindsay Miller nge-roller ekhethekile.
- Ukuhlolwa Kwamandla: hlola ukuhlola ukuthi yimaphi ama-dumbbells wesisindo owadingayo ukuwenza
Ukwenza i-Live to Fail uzodinga ngababili bezimbumbulu zezisindo ezahlukahlukene (ilula futhi iyasinda) futhi ipulatifomu (ibhokisi noma ibhentshi).
Ungasikhetha kanjani isisindo sama-dumbbells? Lesi sakhiwo sasinevidiyo ekhethekile Ukuhlolwa Kwamandlalapho udinga ukwenza khona ukuzivocavoca okukodwa (ukuphakamisa ama-dumbbells) ngesisindo esimaphakathi. Uma ukwazi ukwenza ama-reps ayi-15-20 ngesisindo sakho osikhethile, khona-ke lokhu kuzoba isisindo sakho sokusebenza samapulangwe amancane. Lapho-ke isisindo sepheya elisindayo lama-dumbbell sibalwa ngefomula: isisindo esincane + amakhilogremu ayi-10 (amakhilogremu ayi-10 = 4.5 kg)
Kukonke, uBen Booker uphakamisa mayelana nezinsimbi ezinjalo:
- Abesifazane: amakhilogremu ayi-10 namakhilogremu angama-20 (4.5 kg no-9 kg)
- Abesilisa: amakhilogremu angu-15 namakhilogremu angama-25 (6.8 kg no-11.3 kg)
Ibhokisi olidingayo, ngokwesibonelo, lokuzivocavoca okulandelayo: i-push-UPS ejwayelekile nephindayo, ukudonsa izinsimbi zomthambeka emthambekeni, amaphaphu, izivivinyo ezenziwa zihleli. Yebo, uma ufisa, ishintshwa kalula, izindlela ezithuthukisiwe noma ngebhentshi, isihlalo, i-fitball ngokuya ngevidiyo ethile.
Ingabe ukulungele ukungena ekuqeqesheni amandla ekwakheni umzimba onemisipha ngempela? Ben Booker uzodlula mhlawumbe izinhlelo eziyinkimbinkimbi kakhulu zamandla. Uma ufuna amakilasi wokuguqulwa kwekhwalithi ephezulu komzimba wakho, bese uzama i-Live to Fail.
Funda futhi: I-Inferno ka-Anne Garcia - kuphela kubathandi bokuqeqeshwa okukhulu!