Na Yi Aiki Kamar Dwayne "The Rock" Johnson na Makwanni 3

Wadatacce

• Aiki na Rock's
• To... Shin Na Juya Zuwa Dutsen?
• Bita don

Dwyane "The Rock" Johnson an san shi da matsayi mai yawa: tsohon dan wasan WWE; muryar dimigod Maui in Moana; tauraro na Ballers, San Andreas, kuma Alamar Haƙori; Mutane 'Mutumin da yafi jima'i a raye' a shekarar 2016; da sabon sa, Spencer inJumanji: Barka da zuwa Jungle. An kuma san shi da biceps.

Kamar yadda #ShapeSquad zai gaya muku, Ni babban masoyi ne. (Abokin zama na har ma ya ba ni matashin kai na DJ a matsayin abin dariya ga ranar soyayya-amma ba abin mamaki bane, ku mutane, na yi alkawari.) Ni ma babban mai son dakin nauyi ne, kuma musamman, mata a cikin dakin nauyi. (Karanta wasiƙata kawai don gamsar da mata kada su ji tsoro.) Shi ya sa, lokacin da na gano cewa DJ ya buga gabaɗayan sa. Jumanji motsa jiki na yau da kullun akan Gidan yanar gizon Rikodin Armour, na san dole ne in gwada shi.

Me zai faru lokacin da mace ta ɗaga kamar mafi yawan tsokar tsoka a Hollywood? Ka ba ni dumbbells, The Rock's Under Armor gear, da makwanni uku, kuma na tabbata jahannama za ta gano.

Aiki na Rock's

DJ ya rabu da motsa jiki nasa kamar yadda yawancin masu gina jiki ke yi: ta ƙungiyar tsoka. Rana ta 1 ta dawo, Rana ta biyu kirji ce, Rana ta 3 kafafu ce, Rana ta 4 kafadu ce, Rana ta 5 makamai ne, Kwanaki 6 da 7 kuma ranakun hutawa ne. Ya ba da shawarar mintina 15 na cardio sau biyar a mako da horar da abs da maraƙi sau biyu ko uku a mako a farkon motsa jiki. Burina: tsaya ga wannan aikin na tsawon makonni uku kai tsaye.

Ba daidai "cikakkiyar" daidaitaccen mako na motsa jiki ba don matsakaita mai zuwa motsa jiki, amma babban shiri ne ga wanda ke da burin gina tsoka. "Rarraba ƙungiyar tsoka kamar wannan ita ce tsohuwar hanyar makaranta don ƙara tsoka," in ji Scott Mitsiell, CSCS, mai horar da ƙarfi a Soho Strength Lab a birnin New York. "Idan abinci mai gina jiki yana kan ma'ana, wannan shirin na iya haifar da sakamako; duk da haka, yayin da muke samun ƙarin ilimi a fagen ilimin motsa jiki, muna nemo ingantattun hanyoyi don samun sakamako iri ɗaya ko mafi kyau."

Tunanina na farko? Mai Tsarki Jahannama, wannan yana da yawa na jiki-amma ina tsammanin ta haka ne za ku sami girgizar ƙasa-, aljanu-, da makamai masu yaƙi da jirgi. Kawo kawai.

Rana ta 1: Komawa

Babu wani abu kamar motsa jiki na baya don sa ku ji hella mai ƙarfi ... har sai kuna buƙatar motsa jiki na Google yayin da kuke cikin ɗakin nauyi saboda su bambancin da ba ku taɓa ji ba. (Misali A: babban layin Hammer na Charles Glass. Wanne, TBH, ban taɓa ganewa da gaske ba. Na yi salon Charles Glass dumbbell babban layi maimakon.)

Na kara matattu a matsayin abin motsa jiki (Ba zan iya juriya ba-yi hakuri, DJ). Waɗannan, haɗe tare da duk layuka, pulldowns, da shrugs, kusan sun lalata ƙarfin riko na sauran yini. (A lokacin ɗaya daga cikin waɗannan wasannin motsa jiki, wani dattijo ya yi ƙoƙarin mansplain abin da ake kira kira. Idanun ido. Amma wannan ba ma mafi munin labarin wasan motsa jiki bane.)

Bayan koyon yadda Charles Glass da wasannin motsa jiki na VT suke, na kuma yi sautin dumbbell na farko. Ban tabbata cewa tarkuna na suna buƙatar ƙauna mai yawa ba, amma hey, tabbas ya sa na ji kamar The Rock.

Rana ta 2: Kirji

Na tuna a karo na farko da na yi motsa jiki da kirji kawai; Kwanan nan na fara ganin samfurin motsa jiki/mai gina jiki (a nan: karanta ƙarin bayani game da abin da ya dace da kwanan wata babban ɗan adam mai kama da wannan), kuma ban taɓa sadaukar da duk zaman motsa jiki ga irin wannan ƙungiyar tsoka ba. Labari mai tsawo, gajere: Na ji ciwo sosai, ba zan iya shimfiɗa hannuna zuwa tarnaƙi (style-wingspan) na kimanin mako guda da rabi bayan motsa jiki. Ee, da gaske.

Aikin motsa jiki na Rock bai bar ni kusan abin da aka lalata ba (na godewa alheri), amma saiti bakwai madaidaiciya na tashi 15-rep na USB ba wasa bane mai ban tsoro. (Ba a ma maganar, a duk lokacin motsa jiki ɗaya na ƙirji, dole ne in zagaya injin kebul kamar shaho kawai don yin aiki a cikin saiti na. Gidan motsa jiki na Rock-aka the Iron Paradise-ya fara jin daɗi sosai a wannan lokacin.) abu tabbatacce: Na bar jin ~ swole ~.

Ranar 3: Kafafu

Ranar kafa shine mafi so na * duk * kwanakin. An ƙwace ni don a ƙarshe ba da hankalina mai tushe (saboda kwana biyu na sama a jere suna da hanyar haifar da Ciwon Ƙafafun Ƙafafu).

Tafiya lunges da barbell glute gadoji sune irin azaba mai zafi-wanda aka fi dacewa da cewa kusan duk sauran motsa jiki an yi a zaune. Ba zan yi ƙarya ba; duk zaman ya bar ni ɗan takaici a cikin jimlar matakin gajiya na bayan motsa jiki. Ina so in kasance a kaina ƙafafu Kona kafafuna, ba a kaina ba gindi Kuma wa ya taba jin ranar kafa ba ta tsugunne ba!?

Amma da zaran waɗannan tunanin sun ratsa ta kaina, sai na sami tabbataccen abin dubawa; Nan da nan na gano cewa yin 20 zuwa 25 reps a kan kowane salo na latsa kafa ko rarrabe kafa ɗaya don haɓakawa ko curls yana nufin dole ne in sanya injin (a zahiri!) Mafi ƙanƙan adadin nauyi mai yuwuwa. Kuma gobe? Glutes dina sun yi zafi sosai, ya yi zafi zama a kansu. (Ainihin, ni sigar rayuwa ce ta waɗannan abubuwan ban dariya na ranar gifs bayan kafa.) Lafiya, DJ, na gan ku. (Abin da kawai zan ji shi ne yana cewa: "Ku san matsayin ku.")

Ranar 4: kafadu

Kuna iya kallon wasan motsa jiki na Rock's kafada kuma kuyi tunani, "Shin haka?" Yana da alama kyakkyawa mai sauri na yau da kullun ... har sai kun isa ga dumbbell a gefe yana ɗagawa. Dubi wannan tsarin wakilci: kowane saita jimlar 92 reps. Da, 92 reps. "Aiki sama da ƙasa tarkace," a gare ni, na nufin nemo mafi ƙanƙanta dumbbells da faranti masu nauyi don ɗagawa. A ƙarshen saitin maimaita 20, da kyar na iya ɗaga dumbbells ɗin ruwan hoda mai nauyin kilo 2.5 na sata daga ɗakin wasan motsa jiki.

Me ya sa ya cancanta, ko da yake? Ƙarfin kafada mai ƙarfi na samu daga aiki don kammalawa da gazawa. Oh, sannu, jijiyoyin kafada. (Da kuma wuyan hannu da jijiyoyi na gaba, don wannan).

Rana ta 5: Makamai

Ka tuna cewa mahaukaci rep makirci daga ranar kafada? Ya sake dawowa-kuma a wannan karon, kuna yin sa sau biyu (don curls na USB da juye juye-juye triceps). Duk da haka kuma, na sami kaina na manne wa ƙaramin farantin nauyi mai nauyi akan injin kebul, ban tabbata ba ko zan iya motsa hakan.

Lokaci na gaba da wani zai gaya mani The Rock "ya sami wannan babban ta hanyar yin 'roids' (sharhin da na samu mai yawa na mutane yayin wannan gwaji), Zan ƙalubalanci su don yin motsa jiki na biceps. Ya juya, hanyar da kuke samun makamai irin wannan ba shan kwayoyi ba - yana yin 338 na jini biceps curls a cikin motsa jiki ɗaya.

Kwanaki 6 & 7: Hutu, Abs, da Maraƙi

Gwargwadon yadda na yi aiki don kiyaye jadawalin motsa jiki na Rock zuwa T na waɗannan makwanni uku, na yi watsi da maraƙi na. Ƙara planks da abs a ko'ina cikin ayyukan motsa jiki (ko dai yayin dumama, sanyaya, ko tsakanin saitin biceps curls) ya kasance mai sauƙi. Amma tunda aikin maraƙi ba wani ɓangare ne na al'ada na yau da kullun-ko, da gaske, har ma akan radar ta-Na lura cewa yawanci na bar mako guda ya wuce tsakanin yin kowane motsa jiki na maraƙi. Kash.

To... Shin Na Juya Zuwa Dutsen?

Ainihin, eh. Na ji kashi 100 cikin 100 suna da ƙarfi, mara kyau, kuma gaba ɗaya ba za a iya dakatar da su ba kamar yadda nake tunanin Dole ne Dutsen ya ji. Babu uzurinsa na kusanci rayuwa da ɗaga haƙiƙa ya shafe ni-da tsokoki na.

Shin na sami "kashi" ko "babba"? Jahannama ga no. (Ga dalilin da yasa ba za ku yi girma ba daga ɗaga nauyi.) Tabbas na sami sabon ƙarfi kuma na ga wasu sakamako na muscular na ɗan gajeren lokaci.

Mistiell ya ce "Wataƙila makwanni uku ba su isa lokacin ganin canji ba." "Wataƙila jiki zai yi mamaki kuma ya yi zafi daga shirin farko, amma dangane da daidaitawa, yana iya ɗaukar wasu 'yan makonni don ganin wasu canje-canjen ilimin lissafi. Abin da kuka gani shi ne hypertrophy na gajeren lokaci. Yana da asali na gina jiki. - sama a cikin ƙwayar tsoka, tare da tarin abubuwan da ke haifar da ƙwayoyin cuta. Bayan lokaci wannan shine damuwa wanda zai sa jiki ya daidaita kuma ya girma."

Na yi sarauta ta son ƙarfin horo. Ya ɗan daɗe tun lokacin da na buga solo ɗakin solo kuma na sadaukar da wani lokaci mai mahimmanci ga kowane ɗayan ƙungiyoyin tsoka. Yana da kyau in sami kyakkyawar manufa a duk lokacin da na shiga cikin dakin motsa jiki, a maimakon kawai in murƙushe jikina tare da wani babban taro na HIIT ko bugun shimfida na dogon lokaci.

Tabbas na ji ƙarfi. Ko da tasirin ba a nan don dogon lokaci ba, yana da gamsarwa don kallon madubi yayin curling da kallon kowane ƙaramin ƙwayar tsoka a cikin aiki. Kuma, gabaɗaya, ƙarar horo yana da kyau ga hypertrophy (aka gina tsoka), in ji Mitsiell.

Na gane cewa ina son ɗaukar ƙarin ƙarfin hali, tsarin jiki gaba ɗaya. Ba abin gamsarwa ba ne a gare ni in bar gidan motsa jiki ba tare da na ba da dukkan jikina wani ƙaƙƙarfan soyayyar motsa jiki ba. Sa'ar al'amarin shine, kimiyya na da baya: "Wasu rashin amfani ga wannan shirin shine cewa ba shine mafi aiki ba kamar yadda ya shafi motsi, ba shine mafi kyawun lokaci ba, kuma bazai zama mafi kyawun shirin don samun karfi ba," in ji shi. Mitsiell. "Ina ba da shawarar cikakken jiki, ƙungiyoyi masu haɗaka tare da ma'aunin nauyi da ɗan gajeren hutu tsakanin motsa jiki don haɓaka zafin jiki da acidity."

Amma ban taɓa rasa motsa jiki ba. Dole ne in canza odar ayyukan motsa jiki a kusa da ɗan motsawa don jadawalin jadawalin na, amma ban rasa ɗaya #Rockout ba (kamar yadda nake kiran su) a cikin makonni uku. Ya juya, sanin cewa shirin horon The Rock yana jirana shine cikakkiyar dalili don fitar da jakina daga kan gado da sanyin safiya, dauke shi zuwa dakin nauyi da karfe 9 na yamma, ko ma yin kwana biyu a lokacin da ya cancanta don a yi abin da bai dace ba.

Kuma, ba shakka, ina da sabon godiya ga The Rock. Ba zan sake kallon dumbbell ya sake yin irin wannan hanyar ba.

Bita don