Helmut Strebl Ngokungathandabuzekiyo ngoyena mntu unezihlunu ehlabathini. Ichazwa namhlanje njengomakhi womzimba onomzimba ocacileyo kunye nophawu. Imifanekiso yakhe iphakamisa isiphithiphithi kuba lonke ilizwe lokomelela lize kuqwalasela lo mntu isithuba nje esingaphantsi kweminyaka emihlanu.
Imisipha ibonakala ingafikeleleki, kuba inkcazo yayo iza kuxatyiswa njengeyona ichazwe kakuhle. Iifoto zakhe zimnika kude, kunye ne-anatomy ephantse ingafikeleleki kunye nobuchule obusekwe kwi ukutya okungqongqo kunye nemithambo yendlela, Konke enkosi ngenkuthazo yakho.
Ngubani uHelmut Strebl?
Le ndoda yaphule irekhodi kwi-musculature, Unomzimba ofezekileyo owenziwe zizo zonke izihlunu. Ilinganisa i-1,90 yeesentimitha kwaye inobunzima obumalunga neekhilogram ezingama-95, ngolu lwazi sele silunikeza ukuba luyifayibha ecocekileyo kwaye kuphela. unikwa phantse i-0% yamafutha emzimbeni wakho.
Thatha enye ngqongqo kakhulu imihla ngemihla umthambo oko kuhambelana nokutya okukhethekileyo, ngenxa yoko iziphumo zayo. Into ekufuneka igxininiswe malunga nempumelelo yakhe yinkuthazo enkulu leyo uzinikele kuyo kwaye ngaphezu kwawo wonke umsebenzi wakhe wobugcisa.
Wazinikela ekwakheni umzimba nasekuzilolongeni xa wayeneminyaka eyi-12 kuphela ubudala. Inkuthazo yakhe yeza xa umzimba wakhe obhityileyo wamenza wabona ukuba usesichengeni kwihlabathi elalihlala lizigebenga. Wafumana ukhuthazo ngokwenza umthambo kunye nomfundi afunda naye. Umhlobo wakhe wayeyinyani "umatshini wezihlunu" ngoko wathatha umzekelo. Banikezela iiseshini ezigcwele ithemba ngoncedo lweebhotile zokuhlamba iimpahla.
Es ukusuka kwiminyaka eyi-16 xa wayesele eqalile ukuya kwindawo yokuzivocavoca yokwenene. Ukuzinikela kwakhe, uqeqesho kunye nemfuzo zadibana ukuze zimguqule abe yile nto ayiyo namhlanje. Ulandela uthotho lweendlela ezilungiselelwe ukugqiba umzimba ogqibeleleyo kwaye unokubonwa kuzo zonke iifoto zakhe.
Ucwangcisa izidlo zakhe kwangethuba kwaye uzilandele ukuya kwileta, kunye noluhlu lweendlela apho aqulunqa khona iiseshoni zoqeqesho ezininzi kwindawo nganye yezihlunu. Phakathi kweendlela zakhe zesiqhelo wongeza amagxa, izandla, ucinezelo kwaye uyenza ngokuzilolonga ngeebhloko kunye nokuphindaphinda. UHelmut Strebl wathatha isihlunu sakhe ukuya kwinqanaba eliphezulu, ukufikelela kwinqanaba lamafutha omzimba we-4% kuphela, ipesenti ekunzima kakhulu ukufikelela kuyo.
Injani inkqubo yakho yoqeqesho?
Uqeqesho lwakhe lusisiseko, kodwa Kufuna ukuzingisa nokuziphatha. KuHelmut Strebl kunye neengcali ezininzi ezibandakanyekayo kulo mdlalo, imfihlo kukudibanisa ukuthanda ezemidlalo. Kuya kufuneka bahlale rhoqo kumthambo ngamnye ukufezekisa olu tshintsho lwemizimba yabo kunye nezenzo ezininzi zokufezekisa umzimba abafuna ukuba nawo. indlela ye ukuzivocavoca Isekelwe kwezi ntlobo zobugcisa:
- Ngomhla woku-1: I-deadlift elawulwayo yenziwa ngokusetyenziswa kwamaxesha e-12 kwiichungechunge ezi-3. Uyidibanisa kunye neebhloko ze-traction kunye nokubamba zombini ezincinci kunye nobubanzi kunye ne-4 uchungechunge lokuphindaphinda kwe-12.
- Ngomhla woku-2: izisindo zibulawa ngebhentshi, kunye ne-classic kunye ne-inclined version. Ukudibanisa kunye ne-push-ups ukusuka emhlabeni.
- Ngomhla woku-3: Uqeqesho lwe-cardiovascular training lwenziwa.
- Ngomhla woku-4: uthotho lwemithambo empompa izihlunu kunye nemilenze zidalwe. Ngokucinezela ibhentshi, ukwandiswa kunye ne-flexion.
Ungasoloko ulibala ukufudumala okubalulekileyo ngaphambi kokuzivocavoca kwaye abanye bazolula ekupheleni kweeseshoni. Xa usenza umthambo, kufuneka uhlale uqwalasela indlela yokuma kwaye wenze i-posture echanekileyo yomzimba, kufuneka uphefumle ngokufanelekileyo.
Kufuneka kungabikho ntlungu xa uphakamisa iintsimbi. kwaye kufuneka ujonge intshukumo nganye ukuyiphumeza ngokuchanekileyo. Kufuneka wenze umthambo usebenzisa uluhlu olupheleleyo lwentshukumo.
Olu ngcelele lwemithambo kufuneka lusoloko luhambelana nenkuthazo, ngoko ukuzinikela kwakho akufanele kube ngaphantsi kwemizuzu engama-90. Njengoko amandla kunye nomthamo kwi-musculature yamkelwa, uqeqesho lunokwandiswa, nokuba luqhube iiseshoni zoqeqesho.naphakathi kweeyure ezi-2 ukuya kwezi-3 zokuzilolonga. Emva kweeveki ezimbalwa ungaqala ukubona iziphumo zakho.
Kunjani ukutya kunye nokutya kweHelmut Strebl?
Ukuzivocavoca yinxalenye esisiseko, kodwa Ukutya yinxalenye yolunye lwezifundo ezibalulekileyo. Olona luvo luphambili ekutyeni kwakhe yeyona nto iphambili yeprotheyini ebhityileyo, iitapile, ibhatata kunye nerayisi emdaka, kodwa ngombono wokuthatha iicarbohydrates ezimbalwa kakhulu ebusuku. Kwaye ngaphezu kwayo yonke into yahlula ubomi bakho kuyo nayiphi na ityhefu egqithisileyo emzimbeni nasengqondweni yakho.
Ukutya kwakho kunokusekwa phezu kwetafile ngalo mzekelo:
- Usuku lokuqala: Amaqanda ama-5 ukuya kwa-8 amhlophe kunye ne-yolk e-1. Inkukhu inyama, 3 izilayi zesonka. 1 ikomityi yekofu. Kusetyenziswa isweeteners endaweni yeswekile kunye neesosi ezinamafutha aphantsi.
- Usuku lwesibini: Ukutshintshwa kwesidlo esi-1, siphawula i-50 g yeprotheni kunye ne-80 g ye-carbohydrates.
- Usuku lwesithathu: irayisi ye-basmati ephekiweyo eneprotheni: i-turkey okanye inkukhu.
- Usuku lwesine: irayisi ye-basmati ephekwe ngeprotheni: i-turkey, inkukhu okanye intlanzi.
- Usuku lwesihlanu: irayisi ye-basmati ephekwe ngeprotheni: i-turkey, inkukhu okanye intlanzi.
- Usuku lwesithandathu: I-10 ukuya kwi-12 iqanda elimhlophe kunye nezilayi ezi-4 ze-toast yengqolowa.
Ingcamango yolu hlobo lokutya kukuba ukunciphisa ifuthe lamafutha ngaphakathi emzimbeni wakho. Ngaphambi komcimbi womeleza ukutya kwakho ngokutya kwe I-150 ukuya kwi-200 g ye-carbohydrates isasazwe kwi-6 izidlo ngosuku. Le nkqubo iya kwenziwa ngexesha lomjikelo weentsuku ezi-4.