Arnolda Shvartseneggera ukuzilolonga. impumelelo Philosophy

Arnold Schwarzenegger idinga akukho intshayelelo, kunye igama lakhe liye libe igama. Nangona Wabengezela ngeminyaka kude yee-, umzekelo impumelelo yayo nangoku neyoyikekayo amawaka iimbaleki abo basandula kuqalisa.

Ukuzilolonga Arnolda Shvartseneggera - ifilosofi yonke, ebandakanya, ukongeza siqeqeshe ngokwabo kwiholo, isondlo, ukulungiswa kunye nokusebenza kwengqondo. Konke oku kunye yi ifomula nenye ngempumelelo.

Ngoku ngokufutshane malunga nenkqubo apho inxaxheba Arnold Schwarzenegger. uqeqesho abanxibe impahla kubandakanya ngamnye. Akukho bantu babini awafani, ngoko akukho iindlela ezimbini twatse xa kwijiminastiki lweembaleki. Oku kungenzeka neze ukuba ngokufanayo ne Arnold, zokulandela indlela yakhe. Ngokuba umntu ngamnye kufuneka inkqubo yabo yoqeqesho kunye nokufunyanwa, nto leyo ingaba mihle kuphela iminyaka, ngokuzama nokwenza iimpazamo. Kufuneka ufumane umsebenzi wakho kwaye ukujonga amazinga umthwalo.

ifilosofi Arnold kaThixo

mpumelelo kakuhle khona nenye odumileyo kufuneka kuqala zonke i bulumko ezichanekileyo, weza ngayo nengqesho. Kwaye umongo wayo kukuba impumelelo uya kuza kuphela xa omnye - ukuba imbaleki ujonge phambili uhambo ngamnye nakwiziko lokuzilolonga. Iiklasi zisebenzisa amandla soze kuzisa iziphumo ezinqwenelekayo. Schwarzenegger ke noqeqesho ngenxa yenkolelo yakhe, waza ke waqonda ukuba wayeyazi loo nto ibalulekileyo - emva ukuphuculwa izihlunu iza kuphucula ubomi zonke obubonakala.

ukudla

ukudla ngendlela eyiyo - sisiseko impumelelo kulo mdlalo nzima. Ngaphandle ukugcina ukutya ekhethekileyo enokulindelwa iziphumo. Izihlunu musa kukhula kanye oko, kodwa kuphela ukutya esilungeleleneyo, leyo inzuzo ubunzima bomzimba ukunika ngaphandle ngamanqatha. Ukuba ekwandeni imisipha kunokuba amanqatha, ngoko ukutya ekunene. Kwaye ukuba sichwethezwe nenqatha, kuyimfuneko ukunciphisa isiqulatho caloric ukutya.

Ithuba yokomisa, oluqhutywa phambi kukhuphiswano, Arnold watshintshela eliphantsi yokudla carbohydrate inqanaba labo kufuneka kwanele ukuba amandla lokuziqhelanisa. Ngenye imini ngeveki yaba ngokuqinisekileyo eliphezulu-osidingayo: oko ikhawulezisa nethe.

inkqubo yoqeqesho Arnolda Shvartseneggera

Le nenye odumileyo abaqeqeshiweyo izihlandlo 8 ngeveki (iintsuku ezithile ku amaxesha 2). inkqubo yakhe ubunjwe iinkqubo ezine eyenzelwe iminyaka eliqela:

1. Uqeqesho esisiseko (kabini).
2. Umgangatho telostroitelstvo (kabini).
3. umgangatho telostroitelstvo Alternative.
4. Ukulungiselela ukhuphiswano.

Le program basic yoqeqesho luquka ikhulise-up izihlunu. Oku kufuna ukusebenza benemizimba enzima, kufuneka ukwandisa ngeveki. Eli nyathelo kungathatha iminyaka emininzi; konke kuxhomekeke siseko, inkuthazo kunye nokusebenza. Xa mass kwezihlunu ifikelela ubungakanani olufunayo, ungasa ukuze telostroitelstvu esemgangathweni.

Kwabasaqalayo ngumphakamo wokuqala nkqubo engundoqo. Wonke yinxalenye yomzimba kufuneka aqeqeshwe kabini ngeveki, kunye eendaba - yonke imihla.

Ngokuba onke amaqela kwezihlunu eziyimfuneko ukukhetha imisebenzi emibini okanye emithathu, owokuqala apho (omnye okanye emibini) kufuneka ibe esisiseko okanye polyarticular. Ezi ziquka, umzekelo, oomatshini esitulweni, squats, kunye nabanye. eyenziwa Ngokuqhelekileyo nge Nge okanye dumbbells. Emva ukwenza umthambo ezisisiseko ekwanti okanye odnosustavnye. Le isakhiwo, ulwandiso umlenze, kunye nabanye. Kubo, ngokuqhelekileyo besebenzisa izixhobo qete.

uqeqesho Arnolda Shvartseneggera kwenzeka ngokwale nkqubo ilandelayo:

1. NgoMvulo. Nakumphezulu ngasemva, isisu, esifubeni.
2. NgoLwesibini. Isisu, igxalaba umbhinqo, ingalo eliphezulu, igxalaba.
3. NgoLwesithathu. Lower umva, hip, imilenze, iinyawo, esiswini.
4. NgoLwesine. Upper umva, esifubeni, emzimbeni.
5. NgoLwesihlanu. Isisu, igxalaba umbhinqo, ingalo eliphezulu, igxalaba.
6. NgoMgqibelo. Lower umva, hip, imilenze, iinyawo, esiswini.

uqeqesho Arnolda Shvartseneggera wayebunjwa ukuzilolonga zilandelayo zamaqela umsipha ezahlukeneyo:

1. Chest. Uphika intonga behleli yaye elele phantsi; pullover.
2. Inxalenye engentla ngasemva. Batsale bar (enokwenzeka nani liphezulu kophindo); umphongolo, nokujikeleza intonga projectile (iiseti ezintathu - 10, 6, 4).
3. Igxalaba. Bena cofa emi Nge; ephakamisa izandla phezu kwentloko yakhe ecaleni kwaye phezulu (iiseti ezintathu - 10, 6.4).
4. Kwamagxa. Ukuhlala nokuma kuzo nokuvela zomfana; press French; elele cinezela intonga (ukubambelela emxinwa).
5. Ngesa-. Flexion kunye nokwandiswa iibhrashi kwi joint carpal-beam ngentonga (ukubambelela umva).
6. Ethangeni. Ukuhlamba kunye ukutsibela (emagxeni yentonga); Rise kwedolo ne ekoyiseni uxhathiso (ilele phezu kwesitulo).
7. Leg ne unyawo. Ukwanda nakubhontsi neqabane emagxeni (5 iiseti of 15).
8. Inxalenye esezantsi ngasemva. Kwipali emagxeni kunye ezinamathele ukulungisa (iiseti ezintathu - 10, 6, 4).
9. Isisu. Ukuphakamisa imilenze kruthu, wayebhekisela amadolo Isifuba, elele phantsi kwebhodi uthambekele (5 iiseti of 25).

Xa ingakhankanywanga inani iiseti kunye nabathengisi evenkileni, kufuneka wenze umthambo izihlandlo 8-12 kwi iindlela ezintlanu.

ukululama

Asimele silibale ukuba izihlunu musa ezikhula ngexesha eklasini. Bona wantshulisa holo, xa sokubuyisa ixesha ekuphulukenwe nalo, ngoko kubalulekile ukuba eyiyo indlela imini. Arnold icebisa ukulala iiyure 8-9 ngosuku. Ukuba andikhange ndilale kakhulu ebusuku, kufuneka ahlanganise iiyure elishiyiweyo kwesi ngemini.

cerebration

Arnolda Shvartseneggera ukuzilolonga ziquka enye inkalo ebalulekileyo - ukukwazi ingqalelo imisipha ukusebenza ngexesha umthambo. Kufuneka sifunde ekwahluleni umthwalo ophezu kwaso yaye angenise nokukhula kwayo. Emva uqeqesho ekujoliswe umfanekiso ebalulekileyo ekufuneka ziphunyezwe ngokusebenzisa abanxibe impahla.