Chris Gethin nzira: kudya uye muviri

Dzimwe yasvika nguva yokufunga nezvazvo wake mufananidzo, kunyange kuvarume. Uye kunyange kana chete vamwe vanhu vanoti vari chaizvo hanya tichitaura zvemitambo. Mukupesana, vakawanda vamiririri makono unozvipa pamusoro zvingave pamusoro kudya, uye panguva imwe chete vachipa kupomba tsandanyama ari yokurovedza muviri. Chimwe chinhu ndechokuti mumwe nomumwe wavo anozviita neimwe chirongwa. Somuenzaniso, nzira vaudzewo pachake Chris Gethin. Panzira, nokuti unogona kurovedza uye vakadzi. Verenga zvakawanda nezvazvo uye kutaura.

Hangaiwa shamhu kuti mufananidzo nemunyori

Kris Gethin ndiye CEO ari inozivikanwa yokumwe kambani Kaged Muscle, kushandisa zviri zvemitambo kudya kunovaka indasitiri. Kuwedzera ake meteoric basa, anonzi ari munyori vakawanda mabhuku vakazvitsaurira kuna mukusimbisa muviri. Panguva iyoyowo Chris rave vakakodzera chikuru mitambo chiremba uye anodzidzisa, basa iri vanotumira rokuyamura kuchinja vazhinji Bollywood nyeredzi.

Zvisinei, kuwedzera kukurumbira yakamuisa mumwe mapurogiramu yakatanga navo, nani kuzivikanwa sezvo nzira Kris Gethin.

Ndeipi nzira?

Nzira iri zvakanaka akaita chirongwa, zvinosanganisira zvinotevera zvinhu:

• kushandiswa chaizvo zvigadzirwa (nhamba nezviratidzo zvavo sezvamunoita rimwe zuva);
• kudya zvinenge zvataurwa;
• achiita chaiwo muviri;
• zvaidiwa dzimwe purogiramu.

Kudzidziswa All nokuda nzira Kris Gethin rinotarisa kwete uremu, asiwo inogona tsandanyama mapoka ose. Zvakakodzera kutevedzera nzira rinowanikwa zvinoderedza zvinonyatsorehwa chikamu mafuta muviri uye nokuwedzera kwenhamba kwetsandanyama. Kutaura mutauro muviri anoitwa kupwa muviri uye akasika mishoma kwakaita nzvimbo yacho. Uye izvi zvose zvinoitwa kwevhiki 12.

Zvaunoda usati watanga kurovedzwa?

Chokutanga, munyori anokurudzira nzira wokushivirira. Maererano naye, chirongwa ake anogona zvinoshamisa kuchinja upenyu hwevanhu vari kuita pairi. Asi pakarepo akataura pamusoro matambudziko vanova nokusangana. Somuenzaniso, kuita nzira Kris Gethin achava kuomera vatambi kare kuti vane zvimwe kwetsandanyama uye achida kuumba chete makumbo uye magaro. Sezvo vazhinji Muchiitwa vane kuchinja pfupi (vanosvika 40-45 maminitsi rokuzorora), saka vanhu vachange zvakaoma chaizvo kufema.

Iye anotaura pamusoro inodiwa ongororo yavo kudya uye kushandisa zvimwe mitambo zvokuwedzera kukubatsira kubvisa basa marwadzo, batsirai kurukutika kune mapfundo mhanyisa tsandanyama kukura. Muchidimbu, vose vaya vanofanira kuva nomunhu kutsungirira nokushingirira.

Diet nokudya kunovaka muviri patinenge

Sezvatakamboreva kare akati, maverengerwe Kris Gethin wake kudya chokuita. simba kuti, maererano munyori purogiramu, kukonzera munhangemutange akakodzera muviri chimiro. Somuenzaniso, zuva rokutanga basa riri Chris anokurudzira kwete zvokudya zvemangwanani. Panguva iyo unogona kudya zai nevachena, oatmeal uye kofi. Nerumwe dzakakodzera mhando omelet kugadzirirwa kubva mapuroteni chena huku nyama uye pinches oatmeal.

Panguva yokudya, Chris anopa zano kudya rakaonda Steak uye mashava mupunga. About 3 maawa zvino musoro kudya zvinozipa nembatatisi, yakabikwa huku uye broccoli (chete kutevedzana kwezviitiko ndiro rinofanira kudzokororwa pashure maawa 3 masikati). Next muchawana yakabikwa kana grilled hove, mashava mupunga uye broccoli.

Rwetende muviri masikati Chris Gethin nzira anoda kudya hove (tilapia pemidengerero), black mupunga uye kofi. Pashure muviri inokurudzirwa kunwa puroteni musanganiswa vitargo, creatine uye glutamine. Nokuti kudya kwemanheru, pamusoro zano romunyori, zvakakodzera kushandisa broccoli uye dzakaonda Steak. Uye Fans kudya usiku Chris rinokurudzira kutsiva wose-zvokudya tudyo.

Vamwe zano rinobatsira

Masikati unofanira kunwa kanenge 1-2 litres mvura. Kuti zvive nyore kudzora uwandu husingakuvadzi, zvakanakisisa kuva pachake kunwa bhodhoro. Kuti mukanyatsochengeta kutevera isingachinji purogiramu zvokudya, unofanira kugadzira zvokudya zvose pachine (zuva vasati kushandiswa). Zvivanakire, yakabikwa zvokudya anogona kuiswa mumidziyo zvokudya. Dosing mugove chete pamire pahwaro chibhakera chake (zviri ndiro haafaniri kupfuudza kukura). Kuti Siyanisai ari insipidity zvokudya yaunodya, kutsivira pamwe anobatsira zvinonhuwira pamusoro Ginger, sinamoni uye dema mhiripiri. A shoma munyu.

Yokuvirisa mitambo zvokudya: vachatsanya

Chris Gethin nzira kunosanganisira kushandisa zvimwe mitambo zvokuwedzera. Somuenzaniso, kuita chirongwa chacho, anofanira kudya mapuroteni upfu. Kuti kuchabatsira kudzorera uye kusimbisa tsandanyama pashure uremu kudzidzisa yakaoma.

It ane zvakafanana zvivako uye creatine monohydrate. Kunoitawo kuti nekure matura creatine kuwedzera simba uye kutsungirira. Uyewo, maererano murairidzi, haagoni kuita pasina chakaita zvokugadzirwa amino acids. Sezvaunoziva, ivo basa rinokosha mukuvaka tsandanyama tishu.

nokudzidziswa hurongwa kubva Chris: vhiki First

Usati kutanga kushandisa nzira kwose Kris Gethin (vhiki 12 - kuti zvakadini izvozvo kunotora), vanofanira kuva aiziva purani. Somuenzaniso, vhiki yokutanga nemakirasi iri nzira iri author sezvinotevera:

• gumbo Workout;
• kushanda pamusoro triceps uye chipfuva;
• varaidzo;
• kushanda pamusoro biceps uye shure;
• abdominal muviri uye pamapendekete;
• varaidzo;
• Kurovedza negumbo tsandanyama.

Kurovedza maererano nechirongwa: vhiki rechipiri

In vhiki wechipiri vanofanira kuita zviitwa anotevera mapoka mhasuro:

• triceps uye bhokisi;
• varaidzo;
• pamapendekete;
• wokudhinda uye mhuru nharaunda;
• biceps uye shure;
• varaidzo;
• makumbo.

Heuno pfupi-vhiki mbiri chidzidzo plan, izvo zvinosanganisira nzira Kris Gethin. In Russian rinogona kuwanikwa Websites zvakawanda muviri.

Training nezuva retatu uye chechina vhiki

In vhiki rechitatu vanofanira kuteerera chipfuva triceps (Monday), shure uye biceps (Chipiri), mapendekete (Chishanu) uye makumbo (Mugovera). Uye musi Wednesday, China uye Svondo Zvinokurudzirwa kuregawo uye zororo kubva nezvakawanda purogiramu ari yokurovedza muviri.

The vhiki chechina ichatanga goho. Uchabva Takudzai kumusana kwako uye triceps (Chipiri), mapendekete (Wednesday), bhokisi (China) uye makumbo (Svondo). Musi weChishanu noMugovera kubvisa.

Plan nokuti makirasi nezuva rechishanu nerechitanhatu vhiki

vhiki Wechishanu rinobvumira basa kwazvo pamusoro triceps uye wokudhinda (Monday), mapendekete (China), bhokisi triceps (Friday), makumbo (Mugovera), shure uye biceps (Svondo). Chipiri uye Wednesday iri kutenderera kunoda zororo.

On wechitanhatu vhiki, muchimirira mazuva maviri chete kure, uye ipapo ine kurovedza chipfuva tsandanyama, triceps, mhuru, mapendekete, makumbo, musana uye biceps.

Wechinomwe, rechisere uye rechipfumbamwe vhiki nemakirasi

On vhiki yechinomwe, yakawanda pfungwa rwakabhadharwa kuna pamafudzi nemhuru, triceps uye muchipfuva, makumbo, musana uye biceps. vhiki worusere kunobatsira kushanda kunze mhuru uye mapfudzi, makumbo, musana uye chipfuva, uyewo biceps uye shure. Wepfumbamwe chete vhiki unokubvumira zvakanaka ropa makumbo, mapfudzi nemhuru, shure uye muchipfuva, triceps uye biceps.

Wegumi, regumi uye nemiviri vhiki

vhiki wegumi atova zvinosanganisira mwero muviri kuti makumbo, triceps uye muchipfuva, kana pamwe kubva weyoga masangano. Ivo kubatsira tatamuka akanaka tsandanyama pamusoro pamafudzi namakumbo sungisa pachaunga mhuru uye maoko, musana.

Wegumi Week nechinangwa panguva elaboration makumbo, musana uye chipfuva, mhuru uye mapfudzi.

Nokuvhara namaviri vhiki vanyatsodzidziswa kunosanganisira weighting makumbo, musana, muchipfuva, mapendekete nemhuru, biceps uye triceps.

Method Chris Gethin: wongororo

About nzira iyi, unogona kunzwa zvakasiyana siyana mhinduro. Somuenzaniso, vamwe vavo kutaura pamusoro incredible kunzwisisa kwakaita chirongwa. Maererano vechidiki, kurovedza iri kunetesa zvikuru, asi inoshanda chaizvo. Vamwe havadi ndandanda inokurudzirwa zvigadzirwa. Somuenzaniso, vamwe havadi broccoli. Vamwe mapikicha avo "pamberi" uye "pashure", zvakajeka kuratidza kuchinja kwakaitika kwavari pashure pachake yokuedzwa nzira.

A muenzaniso chaiye tsika munyori

Muenzaniso unoshamisa kubudirira Chris unyanzvi ndiko kujairika kushanduka Patrick Magno - romuzvarirwo wevashandi kubva kuCalifornia. Pasinei ake zera mudiki (panguva kuedza akanga makore 29 okuberekwa), haana kugona kuzvikudza ane tetepa uye shapely nhamba. Sezvo zvokudya zvake yaisanganisira ainyanya zvokudya kutsanya, hazvina kuoma zvokufungidzira kuti Patrick akatambura zvakanyanya mafuta muviri.

Zvisinei, kuzivisa makwikwi ane mubayiro mari anoyevedza vakamumanikidza kuti zvikurumidze kuchinja upenyu hwake. Vakapiwa murayiro, magnesium vanoramba kuroorana nzira Kris Gethin. Uye anochengeta Zvokudya ake, pakupedzisira, aigona chete chigutsa ohudet, nokuderedza muviri mafuta kubva muzana kubva 24 kusvika 6, asiwo kuti nhamba yako yakarurama. Uye, chokwadi, mabasa akadaro aigona tangonzwisisa vaiongorora nyaya. Saka, Patrick Magno akahwina mubayiro mukuru, nani utano, uye akawana anokwezva tsandanyama zororo.

Muchidimbu, magadzirirwo inoshanda. It anofanira kujaira imwe zuva nezuva uye kushivirira.