Ramona Braganza: Me ke cikin Jakar Gym Dina?

Wadatacce

• Tsalle igiya
• Kula da Matsalolin Zuciya
• Ipod
• Abun ciye -ciye
• Matsi Hannun Knee
• Hydration
• DVD nata
• Bita don

Bayan sassaka wasu daga cikin mafi kyawun jikin Hollywood (sannu, Jessica Alba, Halle Berry, kuma Scarlett Johansson!), mun san mashahuran kocin Ramona Braganza yana samun sakamako. Amma abin da ba mu sani ba su ne sirrin makaman da ke taimaka wa mashahuran abokan cinikinta su haɓaka ayyukansu-har yanzu! Muna kallon abin da mai horon ke ɗauka a cikin jakar motsa jiki ta, kuma abubuwan da ke ciki na iya ba ku mamaki!

Tsalle igiya

"Koyaushe ina da igiya ta tsalle a cikin jakata. Idan ina horar da abokan cinikina a cikin gidajensu, ita ce hanya mafi kyau don haɗa horon tazara da samun saurin 3 mintuna na cardio tsakanin zaman horo na ƙarfi."

Kula da Matsalolin Zuciya

"Lokacin da na yi aiki, ina son yin horo a cikin ƙarfin da ya dace don haka na dogara da na'urar bugun zuciya don taimaka min in cimma burina. Ina amfani da Omron's HR-210 saboda kuna sa shi kamar agogo kuma daidai ne."

Ipod

Ko da babban mai horarwa yana buƙatar ɗan ƙarfafa kiɗan wani lokaci.

"Sauraron kiɗa mai ƙarfi yayin motsa jiki na yana motsa ni, musamman kamar Danza Kuduro ko "Starships" ta Nicki Minaj, waɗanda suke da kyau don tsawan lokaci a kan mashin, ”in ji Braganza.

Abun ciye -ciye

Fuel ma yana da mahimmanci! "Jakar ta ta motsa jiki tana da aƙalla abin ciye-ciye biyu-sau da yawa ko dai banana ko mashaya makamashi, wanda nake ci mintuna 30 kafin motsa jiki na-ko Pirates Booty a cikin farar cheddar. Tare da adadin kuzari 65 kawai a cikin sabuwar jakar rabin-oza, cikakke ce don sarrafa iko da warkar da yunwa! " tana cewa.

Matsi Hannun Knee

Ga dan wasa, raunin da ya faru daidai ne ga hanya. Braganza yana hana ɓarkewar ɓarna ta gaba ta hanyar ɗora hannayen ta na matsawa gwiwa.

"Bayan yaga ACL dina [daya daga cikin manyan ligaments hudu na gwiwa], na gane cewa domin in ci gaba da yin atisaye, zan bukaci taimako don haka na tabbatar da cewa ina da hannun riga na 110% Blitz Knee. Sanye shi a lokacin horo na. yana ba da kwanciyar hankali na tsoka kuma shine hanya mafi inganci don amfani da matsawa da motsa jiki bayan motsa jiki."

Hydration

Yana da mahimmanci a sha ruwa kafin, lokacin, da kuma bayan motsa jiki, Braganza ya ce, amma ba dole ba ne kawai ku tsaya da ruwa mai tsabta.

"Abin sha da na fi so bayan aikin motsa jiki shine wanda ke ɗauke da ɗanɗano kuma yana da adadin kuzari kamar Vitaminwater Zero ko Diet Coke mini iya. Bayan haka, Na yi aiki tukuru!"

DVD nata

"Koyaushe ina ɗaukar kwafin DVD na Hanyar horo na 321 a cikin jakata kuma na ba abokan ciniki don su tafi tare lokacin da suke aiki a wurin. Aikin motsa jiki yana buƙatar ƙarancin kayan aiki kuma ana iya yin shi cikin rabin sa'a. Yana da kyau hanyar da za ta sa dacewa ta zama wani ɓangare na ayyukanku na yau da kullun koda kuna tafiya, ”in ji Braganza.

Bita don