Helmut Strebl Hapana mubvunzo kuti ndiye murume ane tsandanyama zvikuru munyika. Inotsanangurwa nhasi semugadziri wemuviri ane yakanakisa inotsanangurwa uye yakanyorwa muviri. Mifananidzo yake inomutsa manyawi nekuti nyika yese yekusimba yauya kuzoona munhu uyu kwemakore ari pasi pemashanu chete.
Mamhasuru anoita seasingasvikike, sezvo tsananguro yaro inosvika pakukosheswa seyakanyanya kutsanangurwa. Mapikicha ake anomupa kure, aine hunenge husingawanikwe anatomy uye nehunyanzvi hwakavakirwa pa kudya kwakasimba uye maitiro ekurovedza muviri, Zvose nekuda kwekukurudzira kwako.
Helmut Strebl ndiani?
Murume uyu akatyora rekodhi mumasculature, Ane muviri wakakwana wakaumbwa nemhasuru dzose. Iyo inoyera 1,90 centimita uye ine huremu hunosvika makumi mapfumbamwe nemashanu makirogiramu, neruzivo urwu tave kutopa kuti ndeye pure fiber uye kuti chete. unopiwa anenge 0% mafuta pamuviri wako.
Tora imwe kuomesera kwazvo zuva nezuva maitiro ekurovedza muviri iyo inopindirana nekudya kwakakosha, saka mhedzisiro yacho. Chinofanira kusimbiswa pamusoro pekubudirira kwake ndiko kukurudzira kukuru uko akazvitsaurira kwairi uye pamusoro pebasa rake rose reunyanzvi.
Akazvitsaurira kukuvaka muviri uye kurovedza muviri paakanga achingova nemakore gumi nemaviri. Kurudziro yake yakauya apo muviri wake mutete wakaita kuti aone kuti akange ari panjodzi munyika yaigara ichigarwa nematsotsi. Akawana kurudziro yake nekurovedza muviri uye newaanodzidza naye kuchikoro. Shamwari yake yaive yechokwadi "muscle muchina" saka akatora muenzaniso. Vakatsaurira misangano izere netarisiro nerubatsiro rwemabhodhoro emucheka wekugeza.
Es kubva pazera remakore 16 paakatotanga kupinda gym chaiyo. Kuzvipira kwake, kurangwa uye genetics zvakauya pamwe chete kumushandura kuti ave zvaari nhasi. Iye anotevera akatevedzana maitiro akagadzirirwa kupedzisa muviri wakakwana uye izvo zvinogona kuoneka mumifananidzo yake yese.
Anoronga kudya kwake pachine nguva uye anoatevera kune tsamba, pamwe chete nenhevedzano yemaitiro kwaanogadzira akawanda ekudzidzisa mafundo munzvimbo imwe neimwe yemasuru. Pakati pemaitiro ake anowedzera mapendekete, maoko, kudzvanya uye anozviita kuburikidza nemaekisesaizi nemabhuroki uye kudzokorora. Helmut Strebl akatora mhasuru yake kusvika padanho repamusoro, kusvika pamwero wemafuta emuviri we4% chete, muzana iyo yakaoma zvikuru kusvika.
Nzira yekudzidzira yako yakaita sei?
Kuranga kwake kunokosha, asi Zvinoda kutsungirira uye kuzvidzora. Kuna Helmut Strebl uye vazhinji venyanzvi vanobatanidzwa mumutambo uyu, chakavanzika ndechekubatanidza chido chemutambo. Ivo vanofanirwa kugara vachiitwa mune yega yega kuita shanduko iyi yemuviri wavo uye zviito zvakawanda kuti vawane muviri wavanoda kuva nawo. muitiro we exercises Inobva pamhando idzi dzehunyanzvi:
- Pazuva 1: Iyo inodzorwa inofa inoitwa nekuurayiwa kwegumi nemaviri nguva dze12 dzakateedzana. Anoisanganisa nemabhuraki ekudhonza uye kubata zvese zvakatetepa uye zvakafara uye ne 3 akatevedzana e4 kudzokorora.
- Pazuva 2: zviyero zvinoitwa nebhenji, ine classic uye inclined version. Kuibatanidza ne-push-ups kubva pasi.
- Pazuva 3: cardiovascular training exercises inoitwa.
- Pazuva 4: nhevedzano yezviitwa zvinopomba tsandanyama nemakumbo zvinogadzirwa. Nebhenji rekudhinda, kuwedzera uye flexion.
Usakanganwa nguva dzose kudziya kwakakosha musati maitwa uye vamwe vachitambanudzira pakupera kwezvikamu. Paunenge uchiita maekisesaizi, iwe unofanirwa kugara uchicherekedza chimiro uye kuita iyo chaiyo kumira kwemuviri, iwe unofanirwa kufema zvakanaka.
Panofanira kunge pasina kurwadziwa kana uchisimudza masimbi. uye iwe unofanirwa kucherechedza mafambiro ega ega kuti uzviite nemazvo. Iwe unofanirwa kuita chiitwa uchishandisa huwandu hwakazara hwekufamba.
Iyi nhevedzano yemitambo inofanirwa kugara ichienderana nekurudziro, saka kuzvitsaurira kwako hakufaniri kuva pasi pemaminitsi makumi mapfumbamwe. Sezvo simba uye vhoriyamu mumasculature zvinogamuchirwa, kudzidziswa kunogona kuwedzerwa, kunyangwe kuita zvidzidzo zvekudzidzisa.uye pakati pe2 kusvika kumaawa matatu ekurovedza muviri. Mushure memavhiki mashoma unogona kutanga kuona mhinduro dzako.
Kudya uye kudya kweHelmut Strebl kwakadii?
Kuekisesaiza ndicho chikamu chakakosha, asi Chikafu chikamu chechimwe chezvidzidzo zvakakosha. Pfungwa huru mukudya kwake ndeyekudya kukuru kweprotein yakaonda, mbatatisi, mbatatisi uye mupunga webrown, asi nepfungwa yekutora mashoma macarbohydrates husiku. Uye pamusoro pezvose paradzanisa hupenyu hwako kubva kune chero chepfu yakawandisa yemuviri wako nepfungwa.
Kudya kwako kunogona kuve kwakavakirwa patafura ine muenzaniso uyu:
- Zuva rekutanga: 5 kusvika ku8 mazai machena ane 1 yolk. Nyama yehuku, 3 zvimedu zvechingwa. 1 kapu yekofi. Sweeteners inoshandiswa panzvimbo yeshuga nemafuta mashoma-mafuta.
- Zuva rechipiri: 1 kudya kunotsiva kuzununguka, kucherechedza 50 g yeprotein uye 80 g yemacarbohydrates.
- Zuva rechitatu: yakabikwa basmati mupunga une protein: turkey kana huku.
- Zuva rechina: basmati mupunga wakabikwa neprotein: turkey, huku kana hove.
- Zuva rechishanu: basmati mupunga wakabikwa neprotein: turkey, huku kana hove.
- Zuva rechitanhatu: 10 kusvika ku12 mazai machena uye 4 zvimedu zvegorosi rose regorosi.
Pfungwa yerudzi urwu rwekudya ndeye kuderedza kushanda kwemafuta mukati memuviri wako. Pamberi pechiitiko simbisa kudya kwako nekudya kwe 150 kusvika 200 g yemakhahydrates akapararira pamusoro pekudya katanhatu pazuva. Iyi tsika ichaitwa panguva ye4-day kutenderera.