U-Alexander Schukin (umakhi womzimba) - umzekelo kwabanye

UAlesandro Schukin - umdlali owaziwayo waseSt. Petersburg, unomdla, unesiqhelo, unesiqhelo ngokuqhelanisayo kwaye unomdla. Ekuqeqesheni kwabo, batyhulwa kwikhamera yevidiyo, bachaza ngokucacileyo kwaye ngokucacileyo imigaqo yokwakha umzimba, i-algorithm yengqesho. Kuba naliphi na umtsha kule mdlalo onzima nguAlexander Shchukin onomzekelo omangalisayo kunye nombuki womzimba oncomekayo, njengoko ekhuthaza, ukhupha ubuvila kwaye wenza umsebenzi omkhulu ngokumomotheka ebusweni bakhe.

Idatha yemvelo kunye nempumelelo yezemidlalo

UAlesandro Schukin - umakhi womzimba, okhula lwakhe lingama-183 centimitha, ubunzima kwixesha lexesha elide eliphakathi kwe-130 ne-135 kilogram.

Isandla kwi-girth - 55 cm, i-hip - 82 cm, inqeni - malunga ne-90 cm ngokulingana kweekhilomitha ezili-130. Ngo-26, wathatha indawo yesibili kwiNdebe yeMoscow kunye nendawo yesithathu kwiSt. Petersburg Cup kwi-100+. Usebenza ekwakheni umzimba iminyaka eyisibhozo nesigamu.

UAlesandro Schukin, olwazi lwakhe luqulethe ixesha elimnandi, ngaphambi kokuba isimo sengqondo sokwakha umzimba, senze i karate, ibhola yebhokisi, kwaye yenzelwa ukulwa nale midlalo. Impumelelo yezemidlalo yinto yokuba uAlexandro ngummeli osemthethweni we-brand yezemidlalo ezondla i-Geneticlab kwaye ibonisa ukhenketho lwezitolo zeFit & Health. Kwakhona uAlexander Shchukin kwifilimu ethi "City punks" eneenkwenkwezi yendima yendawo yokuhlaselwa.

Ukukhethwa kweCulinary kunye nokutya kwesakhiwo somzimba

Kwimidlalo efana nokwakha umzimba, umdlali ufuna amandla amaninzi, atholakala ekutya okuphezulu kweekhalori. Inyama yiprothini ethandwa kakhulu yombutho wethu womzimba, eyisebenzisayo ngexesha lokuqesha kunye "nokomisa." Ukupheka izitya zenyama ezifana naye kwi-grill okanye ibhola. I-carbohydrates ithatha kwezo zilimo ezifana nelayisi kunye ne-buckwheat. Akayifumkeli nayiphi iesekese ukususela ebuntwaneni.

UAlexander Shchukin ungumhla wangomhla womzimba, ingqalelo enkulu ihlawulwa kwimidlalo yokutya. Ukususela kwingxoxo-ndlebe wakwazi ukufunda imfihlelo emfutshane kwisondlo somzimba: i-BCAA (amino acids) - i-60-120 amagremu ngosuku, iiprotheyini ze-protein eziyi-2-3, i-casin efunekayo ebusuku kunye namavithamini. Ngenxa yoko, i-3 grams yeprotheni nganye nge kilogram yobunzima ifunyenwe. Ukushisa kwamafutha asetyenziswa ngokufanelekileyo.

Amandla

Kwizakhiwo zomzimba, into ephambili kukuqala ukwakha ubunzima besisipha, kwaye ke ukubandakanya ukukhululeka. U-Alexander Shchukin ungumqambi womzimba okhetha ukuqeqeshwa kwamandla kunye nezenzo ezisisiseko, ezifana ne-squats, i-bench press, i- deadlift , njl njl. Ukunyusa okufudumeleyo, i-cardio exercises iyimfuneko yoqeqesho lwabadlali. Kwaye uAlexandro akakho. Ngokomyinge, ukuchitha ixesha lakhe ehholo kuthatha ii-1.5 ukuya kwiiyure ezimbini.

Abafaki kunye nabamxhasi bomzimba womzimba baya kuba nomdla kwiirekhodi zika-Aleksandria kwiindlela zokufunda zamandla eziklasi:

• I-squat ngaphandle kwama-bandages kunye nebhande-300 kilogram;
• Inkcazo yeBhenki - 215 kg;
• I-Deadlift - i-330 kg (eneengxube).

UAlexandro Schukin ngumqambi womzimba onobuchule obunqwenela ukufikelela kwixesha elizayo. Ukuphila ixesha elide kuye kubaluleke kakhulu kumsebenzi wakhe, ngoko ke ngamandla akhe uzama ukufumana ikhadi eliyingcali evela kwi-International Federation of Bodybuilders, ngenxa yokuba umqhubi uya kuphakama kwizinga eliphezulu lezakhono kwaye uya kukwazi ukwenza kuloo miqhudelwano njenge-Night of Champions, u-Arnold Classic kwaye, ekugqibeleni , Lwela isihloko esithi "Mnu Olympia."

Iingcebiso kubaqalayo

Ukuba uqala nje ukubandakanya kwimidlalo enzima, musa ukukhawuleza ukusetha iirekhodi, "udibanise" izihlunu kwaye uchithe iintsuku ezipheleleyo kwindawo yokuzivocavoca. Ukwakhiwa kwezakhiwo yenzululwazi yonke apho kufuneka udale inkqubo yoqeqesho lomntu ngamnye ngokuhambelana nomzimba wakho womgaqo-siseko, ukubala inani leekhalori ezisatshiswayo kunye nokutshiswa, njl njl. Umthwalo womzimba kufuneka ukwandise ngokukhawuleza kwaye ulungelelaniswe iinyanga, kwaye kufuneka ubeke irekhodi kuphela ekupheleni komjikelo othile. Emva kokugqitywa kweprogram enye, kuyimfuneko ukuphuhlisa enye epheleleyo.

Akukho ndlela elula yokuphumelela kubo bonke. Wonke umntu uhlukile, kodwa uAlexander Shchukin, umenzi womzimba ophumelelayo, uthi umntu akufanele abe novila, kodwa ukucima umthamo ngamnye ukuya kuwona mkhulu, umphumo uvela entlungu kwiimisipha. Ngokombono wakhe, ukukhula kolukhulu kunyanzelekile ukwenza okusemandleni okusebenza ngamandla kunye nomthwalo omkhulu, kodwa ukuba awukwazi ukuba ungaqala kuphi, cela uncedo kumqeqeshi omhle okanye onguchwepheshe kule ndawo.

Ukuqwalasela konke oku ngasentla, ndifuna ukuphawula ukulula kunye nokusebenza kwezenzo zomgcini-mzimba u-Alexander Shchukin. Bona ividiyo yakhe, funda amanqaku, iiblogi kwesi sihloko - konke oku kuya kukunceda ukuba uphumelele ekwakheni umzimba.