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Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala Ungaphoswa
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UFarhan Akhtar yintetho entsha yedolophu. Umdlali weqonga uyaxatyiswa ngokusebenza kwakhe kwifilimu yakhe yamva nje, iBhaag Milkha Bhaag. Umboniso bhanyabhanya usekwe kubomi bokwenyani bembaleki yaseIndiya, uMilkha Singh. UFarhan Akhtar usebenze nzima ukufumana le mbaleki yomzimba.
Ukuba ujonga ngaphambili nangasemva kwemifanekiso kaFarhan Akhtar, uyawubona ngokucacileyo umahluko. UFarhan Akhtar ufumene iipakethi ezifanelekileyo ezintandathu. Wenze uqeqesho oluninzi ukufumana imbaleki yomzimba njengoMilkha Singh. UFarhan waqala ukusebenza ngo-Novemba ngo-2011 enereyure yosuku enye, iintsuku ezine ngeveki. Yaya inyuka kancinci ukuya kwiiyure ezintandathu ngosuku, kunye neentsuku ezintandathu ngeveki.
Umqeqeshi kaFarhan Akhtar uSamir Jaura kunye nomqeqeshi uMelwyn Crasto benze ukuba umfana omelele kwaye omelele! UFarhan udlale iindima ezimbini kumdlalo bhanyabhanya njengejoni elinamandla kwaye elinye njengembaleki ethe kratya kwaye esebenzayo. Ukufumana iimbaleki ezigqibeleleyo, uFarhan Akhtar walandela indlela yokuphila esempilweni ngakumbi ukulala. Uye walala ngo-10 ebusuku kwaye uvuke kwangoko nge-5: 30. Ukusebenza iiyure ezimbini kathathu ngemini, kwaye ukutya okungqongqo kuyimfihlo emva kukaMilkha Singh njengomzimba kaFarhan Akhtar.
I-Sprints, i-drill kunye nokuzivocavoca okuguqukayo kwakusetyenziswa ngu-Farhan ukufumana umzimba wembaleki ogqibeleleyo. Ngamafutshane, uqeqesho lobunzima, uqeqesho olusebenzayo kunye noqeqesho lweembaleki lwenziwa nguFarhan Akhtar. Nazi iindlela zokutya kunye nokuqina komzimba kaFarhan Akhtar.
Ukutya kunye neMfihlelo yokuLungela uFarhan Akhtar:
Ukutya
Iimfihlo zokutya zikaFarhan Akhtar zibandakanya iziqhamo kunye nemifuno. Ushiye iroti, irayisi kunye nesonka ngokupheleleyo. Ngendima yejoni elinamandla, uFarhan wayenama-3 500 eekhalori ngosuku kunye neelitha ezintlanu zamanzi. Kwindima yembaleki, wehlisa ukuya kwiikhalori ezili-1800.
Isidlo sakusasa
UFarhan wayenejusi yeorenji, i-omelette yamaqanda amhlophe amathandathu kunye namakhowa ngaphandle kwetyuwa, njengoko ukugcinwa kwamanzi kuya kwenza umzimba ubonakale upholile.
Oatmeal
Emva kweeyure ezimbini, uFarhan Akhtar wayene-oatmeal enobisi olucekethekileyo emva kwemizuzu engama-30, wayenamanzi ecoconut ukuze ahlale enamanzi kwaye omelele.
Isidlo sasemini
Ukutya kukaFarhan kwenziwa ngokukodwa ngeoyile yomnquma. Wayenenkukhu eyosiweyo, i-broccoli egayiweyo, i-asparagus, iimbotyi, ikhaphetshu yosana kunye ne-pak choi (iklabishi yaseTshayina). Kwiiyure ezimbini kamva, wayeneprotein shake.
Amaqunube
Amajikijolo yayikuphela kwesiqhamo awayenaso uFarhan Akhtar ukuze afumane lo mzimba. Amajikijolo asezantsi kwi-GI kwaye atyebile kwii-antioxidants.
Isaladi ye Moong
Ukutya okuhlwa ngokuhlwa kwakusempilweni kuFarhan Akhtar! Itshathi yakhe yokutya yayinxibe isaladi ye-moong ephantsi okanye i-channa ebilisiweyo.
Isidlo sangokuhlwa
UFarhan wayenesidlo sangokuhlwa esilula kwaye wayedla ngokusela iprotein ngaphambi kokulala.
Indlela yokulala
UFarhan uyekile ukuchitha ixesha ebusuku. Waya kulala ngo-10 ebusuku waza wavuka ngo-5: 30 ekuseni esiya kulolonga umzimba. Wenza iiyure ezi-2 zokuzilolonga kathathu ngemini ukufumana lo mzimba weetoni.
Uqeqesho lweembaleki
Nge-6: 30 kusasa, uFarhan Akhtar wayeye kuqeqesho nomqeqeshi uMelwyn Crasto. Wayedla ngokwenza iyure enesiqingatha yokubaleka kunye nokuzilolonga.
Uqheliso kunye nokubaleka
Imfihlo kaFarhan Akhtar yokomelela kukuziqhelanisa nokusebenza. Ukuzisa isinikezeli sokubaleka, wayeziqhelanisa nezoqheliso ukuphucula ukunyakaza komzimba wakhe kunye nokubaleka njengembaleki yobungcali.
IABC
I-drill zibizwa ngokuba yi-ABC yokuqhuba i-A isebenza kwidrive drive, B ekwandiseni umlenze kunye no-C ngokutsala.
Uqeqesho olusebenzayo
Emva kokuphumla iiyure ezi-6, uqeqesho olusebenzayo lwalusetyenziswa ukuqala. Kuqeqesho olusebenzayo, usebenza ngokuchasene nomxhuzulane ngoncedo lobunzima bomzimba wakho njengokukhwela ngentambo.
Ukuzilolonga esiswini
Iyure enesiqingatha seyun crunches yayiyimfuneko yokufumana lo mzimba. UFarhan wenza iiseti ezili-12 ze-crunches. Iseti enye ibandakanya ukuphindaphinda okungama-200 okuthetha ukuba wenze ukuphindaphinda okungama-2,500 ngosuku!
Ukuqeqeshwa kobunnzima
Kwiinyanga ezintandathu zokuqala, uFarhan wenza uQeqesho lwaMandla oQinisekiso lweHypertrophy (HST) kunye neTabata ethi inyuse ngokwanda ukukhula kwemisipha. Ke, kwakungekho steroid yokufumana lo mzimba!
Oko Wakukhumbula
Ukutya kukaFarhan Akhtar kunye neemfihlo zokomelela komzimba ziyaziwa ngoku! UFarhan waphoswa yi-gulab jamun kunye ne-ayisi khrim ukufumana lo mzimba. Nangona kunjalo, rhoqo ngeentsuku ezili-15, wayehlala ezifihla kwaye ene-lassi!
