Chris Gethin tikanga: kai me te mahi

I te tahi taime mai te reira te wa ki te whakaaro e pā ana ki a ia ahua, ara mo nga tangata. A tae noa ki te mea anake etahi iwi e he tino maharakore ratou i roto i ngā o hākinakina. I te anga ke, kia pai kia te nuinga māngai tane whaiaro-mo runga i te kai, me i te wa taua mahi i roto i te kutētē uaua i roto i te omaoma. Ko tētahi atu mea, ko te e ia o ratou e te reira i roto i te hōtaka ngā. Hei tauira, kua kï te tikanga ia Chris Gethin. E te ara, hoki e taea ako'i reira me nga wahine. Ētahi atu kōrero mō taua mea, ka kōrero ki runga.

He rua o nga whiu ki te whakaahua o te kaituhi

Kris Gethin Ko te tumu o te Kaged Muscle kamupene ke te pai-mohiotia, motuhake i roto i te ahumahi kai tōtika hākinakina. I tua atu ki tona mahi meteoric, kua mohiotia e ia kia rite ki te kaituhi o te maha nui o ngā pukapuka whakatapua ki te bodybuilding. kua I te wa ano kua tohu Chris rite he kaihaumanu nui hākinakina me te kaiwhakangungu, mahi i runga i huringa pānui tanga o maha whetu Bollywood.

Heoi, ka kawea te rongonui te whakanui ake ia ia tetahi o nga hōtaka whakawhanakehia e ratou, pai mohiotia rite te tikanga o Kris Gethin.

He aha te mea te tikanga?

Kei te pai te hanga te tikanga hōtaka, e ngā te huānga e whai ake nei:

• te whakamahi o ngā hua motuhake (maha o nga tohu, me ratou hanganga mo ia ra);
• dieting;
• e mahi ana mahi motuhake;
• tautukunga ki etahi mahi.

whakangungu katoa e te tikanga o Kris Gethin arotahi i runga i te ngaronga taimaha e kore anake, engari ano hoki i runga i te kaha o ngā rōpū uaua katoa. Ki te tukanga hanganga ture tika puta whakaiti i roto i te whānui ōrau o ngako tinana me te hua i roto i te maha o te uaua papatipu. A paraparau i te reo o bodybuilders whakamana maroke tinana, a hanga he mahere whenua mīharo. A meatia tenei katoa i 12 wiki.

He aha e hiahia ana koe ki te aroaro o te tīmata koe whakangungu?

Hei timata, te kaituhi taunaki ana te tikanga o te manawanui. E ai ki a ia, ka taea e tona hōtaka tino huri te oraraa o te iwi e kua mahi i runga i te reira. Ko ia korero tonu e pā ana ki te mau fifi e e farerei ratou. Hei tauira, ki te whai wāhi i roto i te tikanga o Kris Gethin ka kia uaua mo nga kaitäkaro e kua whai etahi papatipu uaua, me te pai ki te hanga i nga waewae, me papa anake. Ka rite ki te nuinga o nga mahi i whakawhitinga poto (katoa o 40-45 meneti o okiokinga), kia tino uaua ki te manawa iwi ka waiho.

Ia kōrero hoki e pā ana ki te arotake e hiahiatia ana ratou kai me te whakamahi o etahi tāpiringa hākinakina ki te āwhina kia whakakahoretia e koe o te mamae faufaa, e atawhai rohirohi ki te hononga, me te whakatere tupu uaua. I roto i te poto, te hunga katoa e kia faatupu i tetahi o te manawanui, me te manawanui.

Kai me te kai tōtika i roto i te whakangungu

Ka rite ki ta matou i kua mea, te tikanga o Kris Gethin me tona kai e pā ana. Taua mana, kia rite ki te kaituhi o te hōtaka, whai wāhi nui ana i roto i te iwi mo te āhua tinana pai. Hei tauira, taunaki te ra tuatahi o te mahi i runga i te Chris kore ki te tīpoka parakuihi. I roto i te reira e nehenehe e kai koutou kiri egg, oatmeal me te kawhe. Tērā omelet rite ahua e tika ana i te pūmua ma kai heihei me Pinches oatmeal.

I tina, tohutohu Chris ki te kai paopaohia kikokore, me te raihi parauri. Mō 3 haora ka hanga reira tikanga ki te kai rīwai reka, heihei kohuatia me broccoli (kia toutou te taua raupapa o rihi i muri i te 3 haora i roto i te ahiahi). Next ka kitea e koe i te ika kohua Rotongaio ranei, te raihi parāone , me te broccoli.

Tika i mua i mahi i roto i te tikanga Chris Gethin ra tuku ki te kai i te tahi ika (awhi Tilapia), te raihi parāone , me te kapu o te kawhe. I muri tūtohutia mahi te ki te inu i te ranunga pūmua vitargo, creatine me glutamine. No te tina, i runga i te tohutohu o te kaituhi, he mea e tika ana ki te whakamahi i broccoli me paopaohia hiroki. Na kai pā i te po Chris taunaki whakakapi paramanawa katoa-kai.

Ētahi tohutohu whai hua

I roto i te ra kia inu koe i te iti rawa 1-2 rita o te wai. Hei hanga i te reira māmā ki te whakahaere i te inenga, he reira pai ki te whai i te pounamu inu whaiaro. I roto i te tikanga ki te tino whai i te kai hōtaka whakapumautia, e hiahia ana koe ki te whakareri i ngā kai katoa i roto i mua (i te ra i mua i to ratou whakamahi). Hoki te haratau, e taea te whakanohoia kai maoa i roto i ipu kai. Dosing taua wahi tu i runga i te pūtake o tona ringa (te tirotiro o te pereti e kore e nui ake i te āhuatanga). I roto i te tikanga ki te etahi te insipidity o te horomanga kai, fakalahi reira ki kakara pai o te kanekane, hinamona, me te pepa pango. He nui iti o te tote.

Tāpiritanga o te kai tōtika hākinakina: e ratou

Ko tā Chris Gethin tikanga te whakamahi o etahi tāpiringa hākinakina. Hei tauira, mahi i roto i tona hōtaka, kia kai pūmua paura. E e tauturu i te reira ki te whakahoki, ka atawhaitia nga uaua i muri i matatini whakangungu taimaha.

He āhuatanga ōrite, me te creatine monohydrate. āhei te reira ki a koutou utu mo nga rahui o te creatine ki te whakapiki ake i te kaha me te manawanui. Hoki, kia rite ki te kaiako, e kore e taea te mahi i waho waikawa amino waihanga. Ka rite ki matau koutou, te tākaro ratou he wāhi nui i roto i te hanga uaua kiko.

mahere whakangungu i Chris: wiki Tuatahi

I mua i timata koe ki te whakatinana i te tikanga ao o Kris Gethin (12 wiki - e ko te nui pumau reira), kia kia waia ki te mahere taipitopito. Hei tauira, te wiki tuatahi o ngā akomanga i roto i te tikanga o te kaituhi ko e whai ake:

• waewae īngoa;
• mahi i runga i nga tengi me pouaka;
• recreation;
• mahi i runga i nga uarua me te hoki;
• mahi puku me pokohiwi;
• recreation;
• whakangungu i runga i ngā uaua waewae.

Whakangungu rite ki te mahere: te rua o nga wiki

I roto i te rua i te wiki e mahi i te mahi i runga i te rōpū uaua e whai ake nei:

• tengi me pouaka;
• recreation;
• pokohiwi;
• press me te kuao kau rohe;
• uarua me hoki;
• recreation;
• waewae.

Tenei ko te rua-wiki mahere haapiiraa poto, e ngā te tikanga o Kris Gethin. I roto i te Russian taea te kitea i te reira i runga i paetukutuku maha mō bodybuilders.

Whakangungu i runga i te toru me te wha wiki

I roto i te toru o te wiki, kia whakarongo ki te pouaka, me tengi (Mane), hoki me uarua (Rātū), pokohiwi (Rāmere) me waewae (Rāhoroi). A i runga i te Wenerei, Rāpare me Rātapu e tūtohu ana ki te hanga i te whati, me te okiokinga i te wā e huhú i roto i te omaoma.

Ka tīmata te tuawha wiki ki te putanga. Na ka whakawaha ana hoki koutou i runga i tou hoki me tengi (Rātū), pokohiwi (Wenerei), uma (Rāpare) me waewae (Rātapu). I te Rāmere ko Rāhoroi tango atu.

Mahere mō ngā akomanga i runga i te wiki rima, me te ono

wiki tuarima ka taea te mahi tino i runga i nga tengi me te pēhi i (Mane), pokohiwi (Rāpare), uma me tengi (Rāmere), waewae (Rāhoroi), hoki me uarua (Rātapu). titau Rātū me Wenerei i roto i tenei huringa okiokinga.

I te ono o nga wiki, e tatari koe mo te rua noa ra atu, a ka whakapakaritia e ako'i nga uaua pouaka, tengi, kuao kau, pokohiwi, waewae, hoki me uarua.

Te whitu o, te waru, me te iwa o wiki o ngā akomanga

I te whitu o nga wiki, utua he rota o te aro te ki nga pokohiwi me nga kuao kau, tengi me pouaka, waewae, hoki me uarua. tauturu wiki tuawaru ki te mahi i roto i nga kuao kau me pokohiwi, waewae, hoki me te pouaka, me te te uarua me hoki. taua wiki tuaiwa taea ki a koe tahe tika nga waewae, pokohiwi me nga kuao kau, hoki me te pouaka, tengi me uarua.

Te tekau, ma tahi, me te tekau ma rua o wiki

wiki tekau kua ngā mahi paerewa mō waewae, tengi me pouaka, ka ngā ki i ngā nekehanga yoga. te āwhina ratou he totoro pai nga uaua o nga pokohiwi me waewae whakakikī te pēhi, kuao kau, me te whakakaha i te ringa, hoki.

hāngai tahi o te Wiki te i te fakamatala o waewae, hoki me te pouaka, kuao kau me pokohiwi.

Kati te tekau ma rua te wiki o te whakangungu kaha tā te Taumaha i te waewae, hoki, uma, pokohiwi me nga kuao kau, uarua me tengi.

Tikanga Chris Gethin: arotake

Mō tenei tikanga, ka taea e rongo koe i te whānuitanga o ngā whakautu. Hei tauira, etahi o ratou kōrero e pā ana ki te matatini whakaponohia o te hōtaka. E ai ki te iwi taitamariki, ko tino fakaongosia, engari tino whai hua tenei whakangungu. e kore e etahi rite te rārangi o ngā hua tūtohutia. Hei tauira, e kore etahi e rite broccoli. Etahi faaite i to ratou whakaahua "i mua i" me te "i muri", mārama whakaatu nga huringa e kua puta ki a ratou i muri i te tikanga whakamātautau whaiaro.

He tauira tūturu o te mahi o te kaituhi

He tauira a Tūrongo, o te whai huatanga o Chris technique he rerekē tauiraa Patrick Magno - pāpori kaimahi noa i California. Ahakoa tona tau āhua taitamariki (i te wa o te whakamātau i ia 29 tau), e kore i taea e ia whakamanamana o te tauira pīrahi me shapely. Mai ngā tona kai o kai nohopuku te nuinga, e kore i te reira uaua ki te imi e tukua Patrick i ngako tinana te taikaha.

Heoi, i akina atu te fanongonongo o te whakataetae ki te moni taonga ātaahua ia kia ripeneta te huri tona ora. Homai he tikanga, konupora wawe rave e te tikanga o Kris Gethin. Na te haapa'oraa i tona kai, i roto i te mutunga, e ia i taea e anake takahi ohudet, whakaiti tinana ōrau ngako i 24 ki te 6, engari ano hoki kia koutou ahua tino. A, o te akoranga, taua mahi i taea e kore kore ki te mauruuru i te tekau. Na, riro Patrick Magno te taonga matua, ake hauora, a riro he awhina uaua ātaahua.

I roto i te poto, mahi te tikanga. Me te reira ki te kia whakamahia ki te mahinga o ia rā ngā me te manawanui.