Ngisebenze NjengoDwayne "The Rock" Johnson amaviki ama-3

-Delile

• Ukusebenza kwe-Rock
• Ngakho ... Ngaphenduka Idwala?
• Buyekeza kwe-

UDwyane "The Rock" Johnson waziwa ngezindima eziningi: inkanyezi yangaphambili ye-WWE; izwi lomuntu onguMaui ku I-Moana; inkanyezi ye Abashayi, San Andreas, futhi Inganekwane yezinyo; Okwabantu 'Umuntu Othanda Ubulili Ophilayo' ngo-2016; neyakhe yakamuva, uSpencer inUJumanji: Siyakwamukela Ehlathini. Waziwa nangama-biceps akhe.

Njengoba i-#ShapeSquad izokutshela, ngingumlandeli omkhulu. (Umuntu engihlala naye waze wangitholela ne-pillowcase ka-DJ njengehlaya loSuku Lwezithandani - kodwa akumangazi, ngiyanithembisa.) Ngingumlandeli omkhulu wegumbi lesisindo futhi, ikakhulukazi, abesifazane egumbini lesisindo. (Vele ufunde incwadi yami ekholisa abesifazane ukuthi bangayesabi.) Yingakho, ngenkathi ngithola ukuthi uDJ ufake konke UJumanji Ukuzijwayeza ukuzivocavoca kuwebhusayithi ye-Under Armour's Record, ngangazi ukuthi kufanele ngiyizame.

Kwenzekani lapho intokazi iphakamisa njengendoda enemisipha kakhulu eHollywood? Nginike ama-dumbbells, i-The Rock's Under Armor gear, namasonto amathathu, futhi ngithole isiqiniseko sokuthi ngizokuthola.

Ukusebenza kwe-Rock

U-DJ uhlukanisa ukujima kwakhe ngendlela efanayo nabaningi bomzimba: ngeqembu lemisipha. Usuku 1 lubuyile, uSuku 2 yisifuba, uSuku 3 yimilenze, uSuku 4 ngamahlombe, uSuku 5 izingalo, futhi Izinsuku 6 no-7 izinsuku zokuphumula. Uncoma imizuzu engu-15 ye-cardio izikhathi ezinhlanu ngesonto nokuqeqesha i-abs namathole izikhathi ezimbili noma ezintathu ngesonto ekuqaleni kokuzivocavoca. Umgomo wami: namathela kule nqubo amasonto amathathu iqonde.

Akusilo impela "isonto" elilinganisiwe lokuzivocavoca kwe-gym-goer, kepha uhlelo oluhle lomuntu onemigomo yokwakha imisipha. "Indlela yokuhlukanisa imisipha efana nale yindlela yesikole endala yokwengeza imisipha," kusho uScott Mitsiell, CSCS, umqeqeshi wamandla e-Soho Strength Lab eNew York City. "Uma umsoco usezingeni eliphezulu, lolu hlelo lungaveza imiphumela; Nokho, njengoba sithola ulwazi oluthe xaxa emkhakheni wesayensi yokuzivocavoca, sithola izindlela eziphumelelayo zokuthola imiphumela efanayo noma engcono."

Imibono yami yokuqala? Isihogo Esingcwele, kuningi lomzimba ongaphezulu-kepha ngicabanga ukuthi yindlela othola ngayo ukuzamazama komhlaba-, zombie-, kanye nezingalo zokulwa nomdlalo webhodi. Vele uyilethe.

Usuku 1: Emuva

Akukho okufana nokuzivocavoca emuva okwenza uzizwe u-hella enamandla ... kuze kube yilapho udinga ukuzivocavoca kweGoogle ngenkathi usegumbini lesisindo ngoba ukuhluka ongakaze uzwe ngakho. (Isibonelo A: umugqa ophakeme we-Charles Glass-style Hammer. Yikuphi, i-TBH, engingazange ngiyithole ngempela. Ngenza isitayela sikaCharles Glass dumbbell umugqa ophakeme esikhundleni salokho.)

Ngingeze ama-barbell deadlifts njengamabhonasi wokuzivocavoca (angikwazi nje ukumelana noxolo, DJ). Lokho, kuhlanganiswe nayo yonke imigqa, amapulldown, nama-shrugs, cishe acishe amandla ami okubamba usuku lonke. (Ngesinye isikhathi sokuzivocavoca lokhu, indoda endala yazama ukucacisa ukuthi yini ama-calluses. I-eye roll. Kepha leyo akuyona ngisho nendaba yokuzivocavoca embi kunazo zonke lapho.)

Ngaphandle kokufunda ukuthi ukusebenzisa kukaCharles Glass ne-VT kwakunjani, ngiphinde ngenza ama-dumbbell shrugs wami wokuqala. Angiqiniseki ukuthi izingibe zami ziludinga ngempela uthando olungaka, kepha hheyi, nakanjani lwangenza ngazizwa ngifana neThe Rock.

Usuku 2: Isifuba

Ngikhumbula okokuqala lapho ngenza ukuzivocavoca kwesifuba kuphela; Ngangisanda kuqala ukubona imodeli yokuzivocavoca / yokwakha umzimba (lapha: funda kabanzi mayelana nokuthi kunjani ukuphola umuntu onamandla alingane kanjalo), futhi angikaze nginikezele iseshini ephelele yokuzivocavoca eqenjini elithile elinjalo lemisipha. Indaba ende, emfushane: Ngangibuhlungu kakhulu, angikwazanga ukwelula izingalo zami emaceleni (isitayela se-wingspan) isikhathi esingangesonto nesigamu ngemva kokujima. Yebo, impela.

Ukuzivocavoca kweDwala akuzange kungishiye kucishe kwabhujiswa (ngiyabonga ubuhle), kepha amasethi ayisikhombisa aqondile wezimpukane zekhebula eziyi-15 akuyona ihlaya elixakile. (Ukungasho, ngesikhathi sokuzivocavoca kwesifuba esisodwa, bekufanele ngizungeze umshini wekhebula njengeklebe ukuze nje ngisebenze kumasethi ami. Ukuzivocavoca kwe-Rock-aka i-Iron Paradise-bekuqala ukuzwakala kahle manje.) into eqinisekile: Ngishiye ngizizwa ~swole~.

Usuku 3: Imilenze

Usuku lomlenze luyintandokazi yami ezinsukwini zonke. Nganginomqondo wokuthi ekugcineni nginake iziqu zami (ngoba izinsuku ezimbili zomzimba ezilandelanayo zinendlela yokunciphisa i-Restless Leg Syndrome).

Amaphaphu ahambayo namabhuloho e-barbell glute angukuhlukumezeka okumnandi okwenziwe ngcono iqiniso lokuthi cishe zonke ezinye izivivinyo zomlenze zenziwa ukuhlala phansi. Ngeke ngiqambe amanga; konke ukuhlala kungishiye ngidumazekile ezingeni lami lokuphela kokusebenza emva kokuzivocavoca. Bengifuna ukuba ku izinyawo ukushisa imilenze yami, hhayi eyami isinqa. Futhi ngubani owake wezwa ngosuku lomlenze ngaphandle kwezikwele !?

Kepha kwathi nje lapho le micabango igijima ekhanda lami, ngathola ukubheka okuqinile kwe-ego; Ngithole ngokushesha ukuthi ukwenza ama-reps angama-20 kuye kwangama-25 kunoma yisiphi isitayela sokucindezela umlenze noma ukukhetha umlenze owodwa wezandiso noma ama-curls kwakusho ukuthi bekufanele ngibeke umshini (ngokoqobo!) Inani elincane kakhulu lesisindo. Futhi ngosuku olulandelayo? Ama-glutes ami ayebuhlungu kakhulu, kwakubuhlungu ukuhlala kuwo. (Ngokuyinhloko, ngangiyinguqulo ephilayo yalezi zipho ezihlekisayo zangemva komlenze.) Kulungile, DJ, ngiyakubona. (Engikuzwa nje ukuthi uthi: "Yazi indima yakho.")

Usuku 4: Amahlombe

Ungahle ubheke ukuzivocavoca kweThe Rock futhi ucabange, "Yilokho nje?" Kubukeka njengenqubo enhle esheshayo ... uze ufike ekuphakameni kwe-dumbbell lateral. Bheka lelo hlelo lokuphinda: ngalinye setha ingqikithi yama-reps angama-92. Yup, ama-reps angama-92. "Ukusebenza phezulu naphansi endaweni yokubeka," kimina, kwakusho ukuthola ama-dumbbell amancane kakhulu namapuleti esisindo okufanele ngiwaphakamise. Ngesethi yokugcina yama-reps angu-20, angikwazanga ukuphakamisa ama-dumbbells e-2.5-lb weminyaka eyinkulungwane engawantshontsha egumbini le-aerobics.

Yini eyenza ikufanele, noma kunjalo? Iphampu yehlombe eliqinile ngalithola kusukela ekusebenzeni kuze kube sekugcineni nasekuhlulekeni ngokuphelele. O, sawubona, imithambo yamahlombe. (Nemithambo yesandla neyengalo, ngaleyo ndaba.)

Usuku 5: Izikhali

Uyakhumbula ukuthi uhlelo lwe-crazy rep kusuka osukwini lwamahlombe? Ibuyile futhi-futhi kulokhu, ukwenza kabili (kumakhebula ama-curls kanye nama-triceps ahlehlayo okubamba ama-push-down). Futhi, ngazithola ngibambelela kupuleti lesisindo elincane kunazo zonke emshinini wekhebula, ngingaqiniseki ukuthi ngingakwazi yini ukukuhambisa lokho.

Ngokuzayo lapho othile engitshela i-The Rock "ibe nkulu ngokwenza 'ama-roid" (amazwana engithole kuwo kakhulu labantu phakathi nalesi silingo), ngizobaphonsela inselelo yokwenza ukuzivocavoca kwe-biceps yakhe. Kuyavela ukuthi indlela othola ngayo izingalo ezinjalo ayizisebenzisi izidakamizwa-yenza ama-biceps curls angama-338 kokuzivocavoca okukodwa.

Izinsuku 6 & 7: Ukuphumula, Abs, namathole

Njengoba ngangisebenza kanzima ukuze ngigcine uhlelo lokujima lwe-The Rock lube ngu-T kulawa masonto amathathu, angiwanakanga ngokuphelele amathole ami. Ukwengeza amapulangwe kanye ne-abs kukho konke ukusebenza (kungaba ngenkathi ufudumala, upholisa phansi, noma phakathi kwamasethi ama-biceps curls) kwakulula ngokwanele. Kepha njengoba umsebenzi wethole ungeyona ingxenye yenkambiso yami ejwayelekile-noma, empeleni, ngisho nakwiradar yami - ngibonile ukuthi ngivumela ukuthi kudlule isonto eligcwele phakathi kokusebenzisa noma ikuphi ukuzilolonga kwethole. Eshu.

Ngakho ... Ngaphenduka Idwala?

Ngokuyinhloko, yebo. Ngazizwa nginamandla amaphesenti angu-100, ngikhohlakele, futhi ngingenakuvinjwa ngokuphelele njengoba ngicabanga ukuthi kumelwe ukuba i-Rock izizwa. Indlela yakhe yokunganaki ezimpilweni nokuphakamisa nakanjani yagcwala kimi-nasemisipheni yami.

Ngithole i- "bulky" noma "big"? Isihogo ku-no. (Yingakho ungeke ube mkhulu ekuphakamiseni izinsimbi.) Ngiye ngathola amandla amasha futhi ngabona imiphumela yesikhashana yemisipha.

"Amasonto amathathu cishe akusona isikhathi esanele sokubona ushintsho," kusho uMistiell. "Umzimba kungenzeka uthuke futhi ube buhlungu kusukela ohlelweni lokuqala, kepha maqondana nokuzivumelanisa nezimo, kungathatha amasonto ambalwa ukubona izinguquko ezithile zomzimba. Lokho okungenzeka ukuthi ukubonile kwakuwukuxhakathiswa komzimba okwesikhashana. -phezulu engqamuzaneni yemisipha, kanye nokunqwabelana kwemikhiqizo ye-metabolic. Ngokuhamba kwesikhathi lokhu ukucindezeleka okuzokwenza umzimba uvumelane futhi ukhule."

Ngaluvuselela uthando lwami lokuqeqesha amandla. Kwase kuyiminyaka ngifika ngedwa egumbini lesisindo futhi nganikela isikhathi esithile esibucayi kulelo nalelo qembu lemisipha. Kuzizwe kukuhle ukuba nomgomo ocace kakhulu ngaso sonke isikhathi uma ngingena ejimini, ngiqhathanisa nokushaya nje umzimba wami ngeseshini eqinile ye-HIIT noma ukushaya i-pavement isikhathi eside.

Ngempela ngazizwa nginamandla. Noma imiphumela ingekho lapho kudonswa isikhathi eside, kuyanelisa ukubheka esibukweni ngenkathi ugoqa futhi ubuka yonke imicu emincane yemisipha isebenza. Futhi, sekukonke, ivolumu yoqeqesho ilungele i-hypertrophy (aka yokwakha imisipha), kusho uMitsiell.

Ngabona ukuthi ngithanda ukuthatha indlela enamandla ngokwengeziwe, yomzimba ophelele. Akunganelisi nje ukushiya ijimu ngaphandle kokunika umzimba wami wonke uthando olunzima lokuzivocavoca. Ngenhlanhla, isayensi ineqolo lami: "Okunye okubi kulolu hlelo ukuthi akusebenzi kakhulu ngokuphathelene nokunyakaza, akusona isikhathi esisebenza kahle kakhulu, futhi kungase kungabi uhlelo olungcono kakhulu lokuba namandla," kusho. Mitsiell. "Ngingancoma ukunyakazisa umzimba wonke, okuhlanganisiwe okunesisindo esiyinselele nokuphumula okuncane phakathi kokuzivocavoca ukukhuphula izinga lokushisa komzimba ne-asidi."

Kodwa angikaze ngiphuthe ukuzivocavoca umzimba. Bekufanele ngishintshe i-oda lokuzivocavoca kancane ukuze ngijive ngohlelo lwami, kepha angiphuthelanga #Rockout eyodwa (njengoba bengibabiza) phakathi namasonto amathathu. Kuyavela, ukwazi ukuthi uhlelo lokuqeqeshwa kweThe Rock lwalungilindile kwaba isisusa esihle sokukhipha imbongolo yami embhedeni lapho kuqala ukuntwela kokusa, ngiyidonsele egumbini lesisindo ngo-9 ebusuku, noma ngenze nezinsuku ezimbili uma kudingeka ukwenza into embi.

Futhi, kunjalo, nginokwazisa okusha ngeThe Rock. Angisoze ngabheka ama-dumbbell shrugs ngendlela efanayo futhi.

Buyekeza kwe-