Usuku lokuzalwa olumashumi asixhenxe anambini kuArnold Schwarzenegger: Iimfihlo zokomelela kwale Hollywood Superstar

Ungaphoswa

Ekhaya Impilo Ukutya komzimba Ukutya Fitness oi-Shivangi Karn Ngu Shivangi Karn ngoJulayi 30, 2019

UArnold Schwarzenegger wazalwa nge-30 kaJulayi ka-1947 e-Austria. Ungusopolitiki wase-Austrian-American, umenzi wefilimu, umdlali weqonga, kunye namaxesha asixhenxe aphumeleleyo kukhuphiswano luka Mnu Olympia. UArnold ngumbhali weencwadi ezininzi kunye namanqaku anxulumene nokuqina komzimba kunye nokwakha umzimba. Ufumene udumo kwihlabathi liphela ngokuba sempilweni kwakhe kwaye uthathwa njengomnye wabakhi bomzimba abakhulu ngalo lonke ixesha.



arnold schwarzenegger iminyaka engama-72

Kwiminyaka emashumi mathandathu, xa abantu bonwabile ngokuthatha umhlala-phantsi kwaye bafuna ukuphila ubomi obuzolileyo, uArnold Schwarzenegger akafuni ukwenza impilo engabalulekanga ebomini bakhe. Iqhawe leTerminator lijika iminyaka engama-72 namhlanje kodwa alikho kwimeko yokuthambisa. Izigidi zabantu abakha umzimba bamthatha njengokhuthazo lwabo kunye nabalandeli bakhe be-Instagram kunye ne-Twitter bajonge phambili ekwazi imfihlelo esemva komzimba wakhe omile kakuhle kwi-72. Ngomhla wokuzalwa kwakhe namhlanje, makhe sijonge kulawulo lwakhe lokuzilolonga kunye nezicwangciso zokutya.



Jonga le post kwi-Instagram

Zonke izigqibo zakho zokuqala ziyandikhuthaza. Ndithumela ikhonkco kwi-bio yam ngokuzilolonga kwabaqalayo kunye necandelo lamagqabaza ukuze sonke sipompane

Ungazikhathalela njani iinwele ezigudileyo

Iposi ekwabelwana ngalo ngu UArnold Schwarzenegger (@schwarzenegger) ngo-Dec 12, 2018 ngo-6: 05 pm PST



Ulawulo lukaArnold lokuSebenza

Kwincwadi yakhe ethi 'The New Encyclopedia of Modern Bodybuilding' ulwahlulo lomsebenzi wakhe lubonakalisiwe. Incwadi ithi uqeqesha amalungu akhe omzimba amaxesha ama-2 ngeveki. Isakhiwo sakhe sokuzilolonga sijongeka ngoluhlobo:

Usuku 1 kunye no-4 - Ukuzivocavoca kwesifuba nasemva

Usuku 2 kunye no-5 - Amagxa kunye nokuzivocavoca kweengalo



Usuku 3 kunye no-6 - Imilenze kunye nokuzivocavoca okuphantsi

Usuku 7 - Ixesha lokuphumla

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Ngethamsanqa, @kingjames nabo bonke @lakers. Ndiza kukuvuyela ebusuku nangalo lonke ixesha lonyaka. #lungelo_lungel

Iposi ekwabelwana ngalo ngu UArnold Schwarzenegger (@schwarzenegger) nge-Oct 18, 2018 nge-12: 26 pm PDT

Kwisifuba, wenza ibhentshi ecofa, i-dumbbell pullovers, kwaye athambekele ekushicileleni ibhentshi kwaye ngasemva wenza i-chin up, i-deadlift, kwaye egobile kumqolo wokuzivocavoca.

Ngamahlombe, wenza i-dumbbell ye-lateral lift, i-press ye-military, i-barbell ecocekileyo kunye ne-press, kunye nomqolo ochanekileyo ngelixa iingalo zivala i-bench press, imile kwaye ihleli i-barbell curl, kunye ne-curls.

Kwimilenze kunye nokuzivocavoca umva ongezantsi, wenza i-squat, i-curl yomlenze, i-lunge, kunye nomlenze oqinileyo wokufa. Ukongeza, ubandakanya ii-crunches zokungabikho kwakhe.

Ngaphandle kweseshoni yoqeqesho, uArnold ukhetha ukukhwela ibhayisikile ukuqala usuku. Uthi, 'Amanyathelo amathathu okuvuka emva kokudubula ubusuku bonke ngebhayisikile entle, iyure enye yoqeqesho, kunye noRadler.'

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Amanyathelo amathathu okuvuka emva kokudubula ubusuku bonke: 1. Ukukhwela ibhayisikile entle 2. Iyure enye yoqeqesho 3. Ukujikeleza

Iposi ekwabelwana ngalo ngu UArnold Schwarzenegger (@schwarzenegger) nge-Aug 5, 2018 kwi-8: 21 am PDT

Ukutya kuka-Arnold kunye nesiCwangciso sokutya

Isizathu sokuqina kuka-Arnold ayisiyiyo kuphela yoqeqesho olusisiseko kodwa nokunamathela kwisicwangciso sokutya esilungekileyo esigxile kwisondlo esifanelekileyo. Isicwangciso sakhe siquka oku kulandelayo:

  • Ukutya okungama-5-6 / usuku oluqukethe izidlo ezi-3 ezigcweleyo kunye neeyure ezingama-2-3 zokutya
  • Ukugcina ikhalori ezingama-5000 ngosuku
  • Emva kokuzilolonga, ii-carbs zithatha imizuzu engama-30
  • I-250 ukuya kwi-300 yeeprotheyini mihla le
  • Iiproteni ziyangcangcazela kuphela xa kufuneka kugcinwe ukutya iiprotein zemihla ngemihla

Ekuseni, uthatha amaqanda aqhekeziweyo kunye nesoseji okanye ibhekoni efafazwe ngetumato kunye netswele. Emva kweeyure ezi-2 zesidlo sakusasa, uthatha i-30 g yobisi kunye neprotey shake. Ngexesha lesidlo sasemini, iqhekeza lesiteki (inyama) kunye nemifuno kunye neeyure ezimbini emva kwesidlo sasemini, enye iglasi yeproteyini iyangcangcazela.

Isidlo sangokuhlwa, ukhetha inkukhu okanye intlanzi.