Thola Umzimba njenge-NFL Cheerleader

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Ingabe usukulungele ibhola elithile? Isizini yebhola lezinyawo ye-NFL esemthethweni iyaqala namhlanje kusihlwa, futhi iyiphi indlela engcono yokugubha kunokungena esimeni njengomunye wabantu abaqine kakhulu enkundleni? Cha, angikhulumi ngama-quarterbacks noma abemukeli (yize bafaneleka kakhulu!). Ngikhuluma ngabadlali be-NFL!

Ngaphezu nje kobuso obuhle obuvumelana nezimo ezinhle, lawa manenekazi asesimweni se-tip-top. Ngokuthola okungaphakathi kokuthi ama-NFL cheerleader athola kanjani futhi ahlala efanelekile, sixoxe noKurt Hester, umqondisi wezokusebenza kazwelonke we-TD1, ongazifundisanga izinkanyezi zeNFL kuphela Tim Tebow, UReggie Bush, futhi UMichael Oher, kodwa futhi nama-cheerleader amaningana e-NFL, kuhlanganise no-Denver Bronco cheerleader UKim Hidalgo. Qhubeka ufunde ukuze uthole amathiphu akhe aphezulu amahlanu mayelana nendlela yokudweba umzimba wakho njenge-cheerleader ye-NFL!

1. Yehla. Ukuze uthole ama-glutes, kufanele uhambe. Lokhu kufaka phakathi ukuqhuma kwe-hip nge-contraction glute (lapho ucindezela khona impango yakho phezulu kokuhamba) kanye nama-squats (ama-em amaningi) -isihluthulelo sokwehla.

"Khumbula, ama-glutes asebenza kuphela engxenyeni engezansi ye-squat, bese kuthi lapho ukhuphuka, kuba umsebenzi owenziwe yi-quad-dominant," kusho u-Hester. "Ukujula kuyisihluthulelo!"

2. Yigijime. U-Hester utusa ukugijima kwe-high-intensity interval ukuze kushiswe ama-calories, kunciphise amafutha omzimba, futhi kuqinise imisipha yakho yokuhluma.Uma umusha ekuphrinteni, zihlise kancane kukho ngokusebenzisa isonto lokuqala ngomzamo wamaphesenti angama-75, uthuthuke isonto ngalinye ukuze ekugcineni usebenze umzamo wakho ofinyelela kumaphesenti ayi-100.

Uma ungaqiniseki ukuthi ungaqala kuphi, zama lokhu kuvivinya umzimba okuvela ku-Hester: Zifudumeze ku-treadmill, uthuthuke ukusuka ekuhambeni uye ekugijimeni okulula ngaphezu kwemizuzu emihlanu. Shiya istreadmill kumatilili ohlangothini, bese usetha umshini wokunyathela ngo-6.0 bese ubuyela emuva, usebenzisa ojantshi bezandla ukuxhasa umzimba wakho, bese ugijima imizuzwana engama-30. Bese wehla uphumule imizuzwana engama-30. Nyusa ijubane lifike ku-6.5, bese unyathela istreadmill imizuzwana engama-30. Phinda lokhu, ukhuphule isivinini sakho njalo ngemizuzwana engama-30, imizuzu eyi-15 kuye kwengama-30, kuye ngezinga lakho lesimo. Ufuna ukusebenza ngendlela yakho kusuka ku-6.0 kuye ku-9.0 esikhathini esingamasonto.

3. Zibophezele ezifundweni ezine zehora elilodwa ngesonto. Abahlabeleli be-NFL u-Hester asebenza nabo banamashejuli amatasatasa, ukuya nokubuya emsebenzini, esikoleni, ukuphrakthiza, kanye nemicimbi yokuphromotha. Ukuze bathole i-bang eyengeziwe ngobuhlakani babo bokuzivocavoca, bapakisha ukujima okufushane, okuqine kakhulu. Thatha inkambo ekuqeqeshweni kwabo ngokwenza okungenani izinsuku ezimbili ngeviki zokuqeqesha isisindo. (Ungaphinda uhlanganise futhi ufanise ihora eligcwele.)

"Bala ukuthi mangaki amahora ngeviki ubuka i-TV, i-Facebook, i-Tweet, uhlale esitolo sekhofi-ngichitha isikhathi esiningi kakhulu ku-Starbucks-futhi ngisebenzisa i-Net," kusho u-Hester. "Uma unciphisa esinye saleso sikhathi, uzomangala ukuthi singakanani isikhathi esingavuleka ukuze uziqeqeshe. Ukwenza ube ngcono wenza umhlaba wakho okuzungezile ube yindawo ekhanyayo nejabule kakhulu!"

4. Yidla ngokulungile nangesikhathi esifanele. U-Hester weluleka abadlali bakhe be-NFL ukuthi badle ukudla okunamaprotheni amaningi-okungenani u-0.8 kuya ku-1.0 amagremu ngekhilogremu ngalinye lesisindo somzimba-futhi aphansi kuma-carbs (ama-carbs ayinkimbinkimbi we-oats, irayisi elinsundu, i-quinoa, ne-pasta ekolweni ephelele). Ubuye futhi adle cishe amagremu angama-20 kuye kwangama-30 efayibha ngosuku futhi acabangele ukuthatha umkhiqizo osuselwa ku-CLA onjenge-Ab Cuts osiza izinqubo zomzimba zokushisa ama-carbohydrate amaningi ngesikhathi sokuqeqeshwa. Isikhathi sokudla kubalulekile futhi, uthi. "Kubalulekile ukuthi udle ama-carbs ayinkimbinkimbi ngaphambi kokuqeqeshwa kanye nama-carbs alula ngokushesha ngemva kokuqeqeshwa ukuze ugcine i-cortisol yakho ne-insulin amazinga."

5. Ziphushe. Iningi labantu lingena ejimini futhi lenze izivivinyo ezifanayo njalo ngolunye usuku, ngokuvamile liphindaphinda izikhathi ezingu-10 zokuzivocavoca ngakunye futhi lisebenzisa isisindo esifanayo ncamashi. "Lokhu kwenziwa isonto nesonto, futhi bayazibuza ukuthi kungani bengaboni miphumela," kusho uHester. "Ake ngikunikeze ukusikisela: Uma umzimba usujwayele isisusa, akusekho ukujwayela! Kumele uziphoqe ukuze uthole umzimba owufisayo."

Lapho unayo! Izeluleko ezinhlanu zokusebenza nokudla njenge-NFL cheerleader. Sitshele, ngabe ujabulile ngesizini yebhola? Ngabe uzozama noma iyiphi yalezi zeluleko? Tshela!

UJennipher Walters uyi-CEO kanye nomsunguli wewebhusayithi ephilayo enempilo i-FitBottomedGirls.com kanye ne-FitBottomedMamas.com. Umqeqeshi oqeqeshiwe womuntu siqu, umqeqeshi wendlela yokuphila nokuphathwa kwesisindo kanye nomqeqeshi wokuzivocavoca ngeqembu, ubuye abe ne-MA kwezobuntatheli bezempilo futhi ubhala njalo ngazo zonke izinto ukuqina nokuphila kahle kwezincwadi ezahlukahlukene eziku-inthanethi.

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