Carve Core Yakho nge-CrossFit Star Christmas Abbot

-Delile

• Buyekeza kwe-

Uma uzizwa uthambile phakathi, ungabonga umama wakho ngokuthola ifa lakhe elibusisekile lofuzo nge-belly flab noma izingane zakho ezimnandi ezadalelwa lapho. Noma ngabe yisiphi isizathu, uma ungathanda kakhulu ukuba ne-midsection ebushelelezi, njengomama wababili, ngikwazi ngokuphelele ukukhuluma.

Nakuba kungenakwenzeka ukubona-ukwehlisa amafutha ezindaweni ezithile, sicele usizo luka-Christmas Abbott, imbangi ye-CrossFit kanye nombhali wezincwadi. Ukudla Komzimba we-Badass, ukusisiza sidilize izisu zethu zokuncinza-ngaphezu-intshi. Njengowesifazane phambilini "onamafutha amancane" owaguqula umzimba wakhe ngeCrossFit kanye nokudla okudayelwe, u-Abbott uyayiqonda indlela abesifazane bangempela abazizwa ngayo nokuthi yini okudingeka bayenze ukuthola umzimba abawufisayo. "Ukudla kuyisisekelo sakho, futhi ukuqina yisisetshenziswa," kusho u-Abbott. Ukholelwa ukuthi konke ukudla nokudla okulula kudinga ukwamukela i-macronutrient trifecta yamaprotheni, ama-carbs, namafutha anempilo okusiza ukunciphisa amafutha omzimba jikelele, azosiza ekwehliseni amafutha esiswini anenkani.

U-Abbott uchaza ukuthi konke ukudla kungahlukaniswa ngamaphrotheni, i-carbohydrate, noma amafutha. "Awukwazi ukwenza iphutha ngokuhlukanisa ipuleti lakho libe izingxenye ezintathu bese ugcwalisa isigaba ngasinye ngephrotheni yokuqala, i-primo carbohydrate, namafutha e-primo." Kukhona ukudla okubili kuphela u-Abbott athi ukugwema ukudla okucutshungulwayo notshwala-ngoba lokhu kufaka isandla emafutheni angafuneki. Uma ufuna ukwazi imininingwane yokuthi ungadla amangaki ngamunye, Ukudla Komzimba we-Badass ichaza uhlelo lokudla ngokuya ngohlobo lomzimba wakho nezinhloso zakho.

Kuthiwani ngokuvivinya umzimba? Amaseshini amafushane, wokuqina okukhulu afakazelwa ukuthi asiza ukunciphisa amafutha esiswini ngokushesha kune-cardio-state eqinile. Ngezansi kunezibonelo ezinhle zalolu hlobo lokuzivocavoca.

• Imizuzu engu-45 i-walk-run-sprint interval yokuzivocavoca kwabaqalayo
• Ividiyo ye-HIIT yemizuzu eyi-10 evela kumqeqeshi we-celeb u-Astrid McGuire
• Ukujima kwemizuzu engama-60 nge-walk-jog
• Ukujima kwemizuzu engu-7 okuqondise amafutha esisu
• Imizuzu engu-20 yokuzivocavoca umzimba we-HIIT wemizuzu ephelele
• Imizuzu engama-30 yokujima isikhawu sephiramidi ku-treadmill
• Ukuzivocavoca isikhawu sokudonsa nge-phinda amagquma

Futhi uma amafutha esisu eqala ukuncibilika, uzofuna ukuveza ingqikithi eqoshiwe, ethonisiwe ngalokhu kuzivocavoca kwemizuzu eyi-10. Ukusebenza kathathu ngesonto kuhle uma uqala, khona-ke ungangeza izinsuku ezengeziwe njengoba umzimba wakho uba namandla. Njengomncintiswano weCrossFit, ophakamisa ama-Olimpiki, nomqeqeshi oyinhloko eCrossFit HQ, u-Abbott naye wenza iphuzu lokuthi ukusebenzisa kwakho kufanele kube mnandi ukuze uhlale nabo isikhathi eside.

Buyekeza kwe-