Ukusuka kuScrawny kuya ku-Six-Pack: Indlela Owesifazane Oyedwa Okwenze ngayo

-Delile

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Awusoze wakucabanga manje, kepha uMona Muresan wake wakhethelwa ukuthi abe ngumkhwabanisi. "Izingane eziseqenjini lami lesikole samabanga aphakeme zazivame ukuhlekisa ngemilenze yami ezacile." Iya phambili ngokushesha eminyakeni engaba ngu-20 futhi kuyacaca ukuthi imbangi ye-IFBB yochwepheshe kanye nomhleli oyinhloko we-Muscle & Fitness Hers uthola uhleko lokugcina.

Ukushintsha Komzimba Wakhe Kuyaqala

UMona nomndeni wakhe bashiya iRomania eneminyaka engu-18 futhi bathuthela eNew York City beyofuna impilo engcono. “Ngikhule ngihlupheka futhi ngangihlale ngiphupha ngokuba nebhizinisi lami,” usho kanje. Engakwazi ukukhokhela ikolishi, wasebenza imisebenzi eminingana eminyakeni eyisithupha eyalandela, ekugcineni wathola igigi njengentombazane ebheka amajazi e-Nebraska Steakhouse & Lounge eSifundazweni Sezezimali. Njengoba uMona egxila esikweni laseMelika, waqaphela ukubaluleka kwezemidlalo nokuqina. "Ngabona isithombe kumagazini wentombazane enamaphakethe ayisithupha ngashaywa ngumoya," usho njalo. Ekulangazelela ukwengeza isisindo semisipha ku-lanky 5'7 "wakhe, umzimba onamakhilogremu ayi-120, uMona wajoyina iklabhu lezempilo. Njengoba engakaze abeke unyawo ejimini, lo mdlali wangaphambili wethrekhi wadonsela endaweni ayijwayele: umshini wokunyathelisa." Ngahlala kude izinsimbi zamahhala nemishini yamakhebula ngenxa yokuthi ngangingazi ukuthi ngingazisebenzisa kanjani,” usho kanje. “Ngangingafuni ukuzishaya ebusweni ngephutha!

Ukungabaza kwakhe ukuzama ukuzilolonga kwanyamalala ngolunye usuku lapho ebona intombazane yenza i-deathlift kanye ne-squat. Ngentshisekelo yakhe yokupompa insimbi ebunjiwe, uMona waqala ukufunda izincwadi zokuzivocavoca nomagazini abanjengoShape. Ngokushesha wayesebenzisa ihora ejimini izinsuku eziyisithupha ngesonto, enikela ngemizuzu engama-45 ukuqeqesha amandla kanye no-15 emsebenzini wesisu. Ngoba wayengazami ukulahlekelwa ngamafutha omzimba, uMona ulinganisele i-cardio imizuzu engama-20 ngosuku. Ngonyaka nje, wengeza amakhilogremu angu-15 omsipha ohlakeni lwakhe oluthambile. "I-triceps yami nama-biceps anqunywe, futhi ngathola incazelo ku-abs yami," usho kanje. "Ngesikhathi umzimba wami ushintsha, ngakhuthazeka kakhulu nokuziqeqesha."

Ukuqeqeshwa Kwamandla Nokuzimisela

Umsebenzi oqinile kaMona wawukhokha nangezinye izindlela. Ngo-2005, eneminyaka engama-30 ubudala, wathenga indawo yokudlela lapho ayeke wahlola khona amajazi (futhi kamuva wanakekela ibha). Ngemuva kwalokho, ngemuva kweminyaka emibili ethathe izintambo, wathola uthando lokumodela-uhlobo lomncintiswano wokuqina olugcizelela ithoni yemisipha ngaphezu kosayizi wemisipha ngenkathi ehambele umbukiso womngani. “Ngihlabeke umxhwele ngendlela abesifazane ababukeka ngayo futhi befaneleka ngayo,” kusho uMona. "Ngacabanga, 'Nami ngingakwenza lokhu!' "Ukulungiselela umncintiswano wakhe wokuqala, bekufanele athole isisindo esikhulu nakakhulu. "Siyahlulelwa ngokukhula kwemisipha yethu, ngakho-ke ngiphinde kabili isisindo engisiphakamisayo futhi nganciphisa inani labaphindaphindayo ebengikwenza." Ubuye futhi waqala ukulandela ukudla okuyisithupha-ngosuku, okunama-protein amaningi, okusiza ekukhuleni kwemisipha. Ezinyangeni ezine eqeqeshwa, waqala ukuvela. "Ngemuva kokuwina indawo yokuqala esigabeni sami, ngizwe ukuzethemba okukhulu," kusho uMona, oqhubeke wabamba iqhaza kweminye imibukiso eyisikhombisa eMelika nakwamanye amazwe.

Kusukela ngenyanga ezayo, uMona uzobamba iqhaza elisha njengomnikeli weShape. “Ngifuna ukunika abesifazane izinsiza abazidingayo ukuze baphile impilo enempilo futhi babukeke bemangalisa,” usho kanje. UMona uyavuma ukuthi uyaziqhenya kakhulu ngendlela asiguqule ngayo isimo sakhe somzimba- ikakhulukazi imilenze yakhe. "Kulezi zinsuku, ngiyaziqhenya kakhulu ngemisipha yami, imisipha namathole," usho kanje. "Futhi iqiniso lokuthi ngiyakwazi ukusunduza amakhilogremu angama-500 kucindezelo lomlenze lihle kakhulu."

Funda ukuze ufunde izinto eziyisithupha zikaMona ngokuguqulwa komzimba wakhe okuphelele.

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