LL Cool J muvepi we hip hop uye mutambi ... asi iye anozivikanwawo nokuda kwemuviri wake anoshamisa uye zvino isu tose tinogona kubatsirwa nouchenjeri hwake muLL Cool J's Platinum Workout . Inotarirwa varume, LL Cool J inopa zvirongwa zvina zvakasiyana-siyana zvekuvhima (pamwe chete nevakadzi) pamwe nezvirongwa zvekudya uye chiratidzo chake maparera euchenjeri kuti ave muhumi uye kuti awane zvakanyanya pamuviri wako.
Kuita basa kunotevera chimiro chakakonzera kukubvumira kuvaka simba uye musimba kwevhiki dzinoverengeka. Nzira yake-isina njere inofadza uye inopa ruzivo rwakananga pamusoro pokupinda muhupenyu hwako hwakanaka.
The Workout Programs
Zvirongwa zvekuvhima zvakakamurwa kuita zvikamu zvina kuitira kuti utange panotanga nhanho, Bronze Body, kana kune mazamu anoziva nezveSirivha, Gold Body uye Platinum Body.
Bronze Body
Chikamu chekutanga chinopedza masvondo mana uye vhiki yekutanga inosanganisira kugadzirira muviri wako uye nzvimbo yekuita zvekuvhima nekuchenesa kunze kwekicheni, kutenga kudya kwakanaka uye kuchengeta bhuku rekudzidzira. Munguva iyi, iwe unotanga kudya kudya kazhinji uye kugadzirira imba yako yekurovedza kana kujoka gym kuti uite maitiro. Mavhiki maviri anotevera anosanganisira 3 kushanda kwedunhu nemaitiro anofananidzira muviri wose (semuenzaniso, mutsara wemakumbo, mitsetse, chifukidzo chepfupa, nezvimwewo), kuchinja maitiro pavhiki 4. Aya maitiro anosanganisirawo zvishoma cardio pamagumo.
Sirivha Muviri
Muvhiki yechishanu, iwe unoshandura kune zvisizvo zvemasununguko uye unoita nguva yekuparadzanisa nemashandi akajeka achishanda chifuva, maoko, shure uye mapepa pamazuva maviri asina kutevera uye makumbo uye kubva pane mamwe mazuva. Iwewo unoita maminitsi gumi nemaminitsi makumi mana nemashanu kubva pamushure pekuvhima. Vhiki 6-9 inotanga 'simba rechikamu' apo iwe unowedzera kudzidzira, zvishoma zvekare zvekare uye mamwe magetsi uye mamwe maitiro ekureruka.
Zvimwe zvekudzidzira zvinosanganisira barbell squats, kutengesa mishonga, pushups uye dips.
Gwaro reGolide
Munguva iyi, iwe unotarisa kutarisa kunowedzera uye kushanda kukundikana paunowedzera mamwe mazuva ekurovedza muviri uye kushanda kwakasimba kwema cardio iwe unokura nekukurumidza uye / kana kutamira. Iwe uchaitawo cardio circuit alternating jumping rope uye pushups-oh yangu!
Kwemavhiki 16-19, unoshandura magasi ku ' masimba-masvingo ' nemazuva matanhatu ekudzidzira uye nemamwe akawanda cardio.
Platinum Body
Ichi chikamu, sekuti LL inotinyevera, hazvisi nyore. Iri svondo remavhiki matatu rinodedera zvinhu uye rinosanganisira mamwe masimba ekushanda. Somuenzaniso, panguva imwechete yekudzidzira muviri unofambisa chifukidzo chechifukidzo chepamusoro, hachibatsiri kutora pushups nemasekondi 90 ekutambisa rambo. Pashure pokunge uzorore kwekanguva, unodzokorora dunhu racho usati wapfuurira kune rimwe rinotevera dunhu - mabhenikari mabhizimisi, kutamira nhunzi uye maminitsi maviri treadmill sprint. Dunhu rokupedzisira rinosanganisira barbell curls, dumbbell curls, preacher curls uye sprints, iyo iwe unodzokorora katatu.
Basa racho rinosanganisirawo muviri wose wepurogiramu, chiitiko chekuita basa chinosanganisira sprints, muviri wakadzika muviri uye 2 cardio workouts.
Kuita basa panguva yePlatinum Phase ndiyo yakaoma zvikuru, saka iwe unoda mamwe ose mavhiki ekuvhima shure kwako usati waedza ichi.
The Diamond Body
Kunyange zvazvo vakadzi vanogona chaizvo kuita chirongwa ichi, anosanganisira purogiramu yevakadzi inotanga nekudzidzira dunhu uye zvino inopinda muitiro wekupatsanurana. Icho chinotevera chimiro chakafanana nedzimwe zvikamu, asi neine zvishoma kudarika mamwe maitiro ekudzidzisa. Chinhu chakanaka pamusoro peizvi ndechekuti kushanda kwakangooma uye kunopa pfungwa yokuti vakadzi vanoda kusimudza zviyero zvakaenzana nevarume uye, zvinokosha, havazogoni nokuti havana mahomoni anodiwa.
Kwose, kushanda kwakasimba uye izvo zvakanaka pano ndezvokuti anotsanangura sesa uye kufunga-shure kwezvirongwa kuitira kuti unzwisise kuti sei uri kuita zvauri kuita ... chimwe chinhu mabhuku haaiti.
Inobatsira kuramba uchikurudzirwa kana une chikonzero chezvauri kuita.
Zvokudya Zvimwe uye Zvimwe
Chinhu chimwe LL Cool J anosimbisa mubhuku iri kudya nzira yakarurama. Izvi zvisiri nyaya kune vanhu vazhinji, asi anopa ruzivo rwekudya nenzira yakasiyana. Panzvimbo pokutitaurira, anopa mashoko acho nenzira yekubvunzurudzwa nemudzidzisi wezvematongerwo enyika Christopher Mohr mune zvavanopa mazano akaita sekudya zvizere-zviyo , nyama dzine utachiona, dzimwe fiber uye kudzivisa shuga. Zvakare, hapana chinoshamisa kuno.
Ichi chitsauko chinopawo mapati ekufungidzira kuti mangani emakirori aunoda uye urongwa hwecarbs, mapuroteni nemafuta ane utano uye anofanira kudyiwa nguva dzose pamwe chete neaunofanira kudzivisa.
Mubhuku rose, anopa zvirongwa zvekudya zvechikamu chimwe nechimwe chepurogiramu. Somuenzaniso, muBronze Phase iwe unofunga nezvekudya utano uye kuwedzera muviri wako. MuSirivha Phase, unoderedza marori uye marashi uye unowedzera mapuroteni ekurasikirwa kwemafuta. MuGold Phase nePlatinum, unotarisa kuderedza makoriki zvishoma, zvisinei nokuti hauna simba rekushanda.
Anopawo zvirongwa zvekudya zviduku zvinosanganisira 6 kudya kwezuva nezvokudya zvakasiyana siyana zvakadai se oatmeal, omelets, hove, wraps, salads nezvimwe.
Zvirongwa zvekudya zvakafanana nekushanda ... ruzivo rwakasimba, asi hapana chinhu chinotyisa pasi-kuputsa. Chinonyanya kukosha ndechekuti isu tose tinoziva kuita - kudya michero yakawanda uye mishonga yegungwa paunenge uchidzivirira kudya zvakagadziriswa, mafuta ekutengesa uye mamwe asina-nos.
The Pros and Cons
Kunze kune mapurogiramu uye zvirongwa zvekudya, zvimwe zvakakosha zvinosanganisira:
- Mifananidzo uye tsanangudzo yezvidzidzo zvose
- Tsanangudzo yakajeka pamusoro pokuvaka musuru, kurasikirwa nemafuta, kuchinjwa uye kuramba uri munzira
- Zvimwe zvitsauko zvevanhu zvinokurukura hupenyu hwake mumugwagwa, mimhanzi yake, zvaanoita uye kunyange zvaanoda zvechigamba, zvepurasitiki nezvose zvakakosha 'Bling.'
Pros
- Mapurogiramu ekugadzirira . Vanofungidzirwa zvakanaka uye iye akanyatsorangana nenyanzvi kuti vawane zvakakwana. Chero ani zvake anogona kuita purogiramu iyi, kubva kuvatangi kuenda mberi uye, kana iwe ukaitevera, iwe zvechokwadi uchaona mhinduro.
- Mashoko akasimba . Mubhuku rose, anopa ruzivo pamusoro pezvinhu zvose kubva kune steroids kushandisa shanduro yakanaka panguva yekudzidzisa simba. Anosanganisirawo zvakasiyana-siyana zvekuporesa.
- Kufarira chimiro . LL Cool J unhu hunovhenekera kuburikidza naizvozvo, kana iwe uri fan, iwe unofarirwa uye unodzidziswa panguva imwe chete.
- Great advice . LL Cool J anoita kuti vadzidzisi vechokwadi vazive kuti basa rakaoma rinopinda sei pakugadzirisa muviri wako. Sezvaanotaura, "kiyi ye chinhu ichi chose chiri kuita zvaunofanirwa kuita kunyange kana iwe usingadi kuti ude."
Cons
Nyaya bedzi yandakanga ndakaita nebhuku yakanga iri chimiro. Yakapararira uye zvakaoma kuenda kunotsvaka zvikamu zvakasiyana zvepurogiramu nokuti hazvisi pamwe chete muchikamu chimwe chete. Ndiyo duku duku, asi zvingava zvakanaka kuona zvitsauko zvemashoko, zvakadai seaya ari kuvaka musisi / kurasikirwa mafuta uye kushanduka mune rimwe chikamu uye zvirongwa zvekuvhima mune imwe.