Ini ndakashanda saDwayne "Dombo" Johnson kwemasvondo matatu

Zvemukati

• The Rock's Workouts
• Saka ... Ndakatendeuka Ndikava Dombo?
• Ongororo ye

Dwyane "Dombo" Johnson anozivikanwa nemabasa mazhinji: aimbova WWE superstar; Inzwi redhimoni Maui mukati Moana; nyeredzi ye Baller, San Andreas, uye Faira reZino; Yevanhu 'Sexiest Man Alive' muna 2016; uye iye achangoburwa, Spencer mukatiJumanji: Tinogamuchirwa kuJungle. Iye anozivikanwa zvakare nemabiceps ake.

Sezvo #ShapeSquad inokuudza, ini ndiri fan hombe. (Wandaigara naye akatonditorera piro yepachuru yeDJ sejoke reZuva raValentine - asi hazvishamise, imi varume, ndinovimbisa.) vakadzi muimba yekuremera. (Ingoverenga tsamba yangu ichikurudzira vakadzi kuti vasatya nezvayo.) Ndosaka, pandakaziva kuti DJ akatumira rake rese. Jumanji Workout maitiro pane Under Armour's Record webhusaiti, ini ndaiziva ndaifanira kuzviedza.

Chii chinoitika kana mukadzi akasimudza senge ane tsandanyama dude muHollywood? Ndipei madumbbells, The Rock's Under Armor giya, uye mavhiki matatu, uye ndakanga ndine chokwadi-se-gehena ndichazviziva.

The Rock's Workouts

DJ anotsemura kurovedza muviri kwake kupatsanurwa nenzira imwechete iyo vazhinji vanovaka muviri: neboka remhasuru. Zuva rekutanga radzoka, Zuva rechipiri chipfuva, Zuva rechitatu makumbo, Zuva rechina mapepa, Zuva rechishanu maoko, uye Mazuva 6 ne7 mazuva ekuzorora. Anokurudzira maminetsi gumi nemashanu e cardio kashanu pasvondo uye kudzidzisa abs nemhuru mbiri kana katatu pavhiki pakutanga kwekudzidzira. Chinangwa changu: namatira kune iyi tsika kwemavhiki matatu akatwasuka.

Haisi chaiyo "yakanyatsoita" vhiki rakaringana rekurovedza kweavhareji ejimini-goer, asi chirongwa chakakura kune mumwe munhu ane mhasuru-yekuvaka zvinangwa. "Kupatsanurwa kwemhasuru yeboka tsika seiyi ndiyo nzira yekare yechikoro yekuwedzera mhasuru," anodaro Scott Mitsiell, CSCS, murairidzi wezvesimba kuSoho Strength Lab muNew York City. "Kana chikafu chiri pachinongedzo, chirongwa ichi chinogona kuburitsa mhedzisiro; zvisinei, apo isu tiri kuwana ruzivo rwakawanda mumunda wekurovedza sainzi, tiri kutsvaga nzira dzakabudirira dzekuwana mhedzisiro yakafanana kana iri nani."

Pfungwa dzangu dzekutanga? Holy Hell, ndiyo yakawanda yepamusoro muviri - asi ndinofungidzira kuti ndiwo maitiro aunowana kudengenyeka kwenyika-, zombie-, uye haunted board mutambo-kurwisa maoko. Ingouya nazvo.

Zuva 1: Kudzoka

Iko hakuna chinhu senge yekumashure kurovedza kuti iwe unzwe hella ine simba ... kusvikira iwe uchida kuGoogle kurovedza uri mukamuri rehuremu nekuti iwo misiyano yausina kumbonzwa nezvayo. (Muenzaniso A: iyo yeCharl Glass -mbambo Nyundo nyowani. Ndeipi, TBH, ini handina kumboziva. Ndakaita Charles Glass -style. dumbbell mutsara wepamusoro panzvimbo.)

Ini ndakawedzera barbell yakafa mukati sebhonasi kurovedza muviri (ini ndanga ndisingakwanise kuramba-ndine hurombo, DJ). Izvo, pamwe chete nemitsara yese, kudonha, uye kukwenya, zvakangoparadza simba rangu rekubata kwezuva rose. (Pakati peimwe yeaya ekurovedza muviri, murume akura akaedza kutsanangudza kuti zvinorevei. Ziso rakagurika. Asi iyo haisi kana yakaipisisa yekurovedza muviri kutsanangura nyaya kunze uko.)

Kunze kwekudzidza izvo zvaCharles Glass uye VT-maitiro ekurovedza aive akaita, iniwo ndakaita yangu yekutanga-yakamboiswa seti dumbbell shrugs. Handina chokwadi nemisungo yangu inoda rudo rwakanyanya, asi hei, zvakandiita kuti ndinzwe zvakanyanya kunge Dombo.

Zuva 2: Chest

Ndinoyeuka nguva yokutanga yandakaita kurovedza muviri pachipfuva chete; Ini ndanga ndichangobva kuona chimiro chemuviri / muvaki wemuviri (pano: verenga zvakawanda nezve zvazviri kudanana nemunhu akakwana saizvozvi), uye ini handina kumbobvira ndakatsaurira musangano wese wemujimu kune rakadai boka retsandanyama. Yakareba nyaya, ipfupi: Ini ndaive ndakarwadziwa, ndaisakwanisa kutambanudza maoko angu kumativi (mapapiro -pasita) kweinenge vhiki nehafu mushure mekudzidzira. Hongu, chaizvo.

The Rock's Workout haina kundisiya ingangove yakatsakatiswa (ndatenda kunaka), asi manomwe akatwasuka e15-rep cable flys haisi jee rinotyisa. (Pasina kutaura, panguva yega yega yechipfuva yekurovedza muviri, ini ndaifanirwa kutenderedza tambo yemuchina kunge hawk kungoshanda mumaseti angu. Iyo Rock's yemunhu gym-aka iyo Iron Paradise-yakanga ichitanga kurira realllly yakanaka panguva ino.) Imwe chinhu ndechechokwadi: Ini ndakasiya ndichinzwa ~ swole ~.

Zuva rechitatu: Makumbo

Zuva regumbo ndiro randinoda pamazuva * ese *. Ini ndaive wepfungwa kuti pakupedzisira ndipe madzinde angu kutarisisa (nekuti mazuva maviri epamusoro emuviri akateedzana ane nzira yekukonzera Restless Leg Syndrome).

Kufamba mapapu uye mabhiridha emabhururu anokatyamadza anotyisa-akaitwa zvirinani nenyaya yekuti dzinenge dzese dzimwe gumbo dzekurovedza dzakaitwa kugara pasi. Handisi kuzonyepa; kugara kwese kwakandisiya ndakaodzwa moyo mune yangu yese yekupedzisira-yekurovedza kupera simba level. Ini ndaida kuve pane yangu tsoka kupisa makumbo angu, kwete pane angu bhuti. Uye ndiani akambonzwa zuva regumbo risina squats!?

Asi pfungwa idzi padzakangomhanya mumusoro mangu, ndakawana cheki yakasimba yekutarisa; Ini ndakakurumidza kuona kuti kuita makumi maviri neshanu kusvika makumi maviri neshanu repashure pemaitiro emuchina wekutsikisa gumbo kana kusarudzira gumbo rimwe rekuwedzera kana curls zvaireva kuti ndaifanira kuisa muchina pa (chaiko! Uye zuva rinotevera? Mboro yangu yairwadza, kugara pairi kwairwadza. (Chaizvoizvo, ini ndaive yekurarama vhezheni yeaya anonakidza epashure-gumbo zuva gifs.) Zvakanaka, DJ, ndinokuona. (Zvese zvandiri kunzwa ari kuti: "Ziva basa rako.")

Zuva 4: Mafudzi

Unogona kutarisa kuThe Rock's Workout uye ufunge, "Ndizvozvo?" Inoratidzika seyakanaka inokurumidza maitiro ... kusvikira wasvika kune dumbbell lateral inosimudza. Tarisa uone iro rep scheme: yega yega set inokwana 92 ​​reps. Yup, 92 reps. "Kushanda uchikwira nekudzika rack," kwandiri, zvaireva kuwana madumbbell madiki nemapureti ekusimudza. Pakazosvika seti yekupedzisira ye20 reps, ndakanga ndisingakwanisi kusimudza 2.5-lb millennial pink dumbbells yandakaba kubva mukamuri yeaerobics.

Chii chakaita kuti ive yakakosha, zvakadaro? Iyo pombi yakasimba yepafudzi yandaiwana kubva pakushanda kuti ndipedze uye kutadza zvachose. Oo, hello, mapfudzi etsinga. (Uye wrist and forearm veins, nenyaya iyoyo.)

Zuva rechishanu: Maoko

Rangarira iyo yakapenga rep scheme kubva pabendekete zuva? Yadzoka zvekare-uye ino nguva, urikuzviita kaviri (kune tambo curls uye reverse-grip triceps kusundira-pasi). Zvakare zvakare, ndakazviwana ndakanamatira kune diki diki inokwanisika kurema ndiro pane tambo muchina, ndisina chokwadi kana ini ndingatokwanisa kuifambisa iyo.

Nguva inotevera munhu paanondiudza Dombo "rakakura kudaro nekuita 'roids" (komendi yandakatora kubva zvizhinji revanhu panguva iyi yekuyedza), ndiri kuenda kunovanetsa kuti vaite biceps yake yekurovedza muviri. Zvinoitika, matorero aunoita maoko akadaro haasi kutora zvinodhaka-zviri kuita 338 ane ropa biceps curls mukurovedza muviri kumwe chete.

Mazuva 6 & 7: Zororo, Abs, uye Mhuru

Nekushanda nesimba sezvandakashanda kuchengetedza The Rock's workout schedule kune T kwemavhiki matatu aya, ndakaregeredza zvachose mhuru dzangu. Kuwedzera mapuranga uye kusabatika panguva dzese dzekushanda (kungave uchidziya, kutonhora pasi, kana pakati pezvikamu zve biceps curls) zvaive nyore zvakakwana. Asi sezvo kushanda kwemhuru kusiri chikamu chemaitiro angu emazuva ese-kana, chaizvo, kunyangwe paradar yangu-ndakaona kuti ini kazhinji ndinorega svondo rakazara richipfuura pakati pekuita chero maekisesaizi emhuru. Oops.

Saka ... Ndakatendeuka Ndikava Dombo?

Chaizvoizvo, hongu. Ndainzwa zana muzana rakasimba, badass, uye zvachose risingamiswe sezvandinofungidzira kuti Dombo rinofanira kunzwa. Maitiro ake ekusava nezvikonzero zvehupenyu nekusimudza zvakabva pandiri-nemhasuru dzangu.

Ndakawana "huru" kana "hombe"? Gehena kuna kwete. (Ndicho chikonzero nei usinga wande kubva mukusimudza uremu.) Ini zvechokwadi ndakawana imwe nyowani simba uye ndikaona mhedzisiro-pfupi yemhasuru mhedzisiro.

"Vhiki nhatu pamwe haisi nguva yakakwana yekuona shanduko," anodaro Mistiell. "Mutumbi ungangodaro uchakatyamadzwa uye kurwadza kubva pakurongwa kwekutanga, asi kusvika pakuchinja kunoitika, zvinogona kutora mamwe mavhiki mashoma kuti uone shanduko yemuviri. Zvaungangodaro waiona yaive hypertrophy yenguva pfupi. -up musero retsandanyama, pamwe nekuunganidzwa kwezvigadzirwa zvemagetsi. Mukufamba kwenguva uku ndiko kunetsekana kunoita kuti muviri uchinje uye ukure. "

Ndakatonga rudo rwangu rwekudzidziswa simba. Yakanga yave nguva yakati rebei kubva pandakanga ndarova roora kamuri yega uye ndikatsaura imwe nguva yakakomba kune yega yega yemasuru mapoka. Zvainzwa zvakanaka kuva nechinangwa chakajeka pese pandaifamba ndichienda kunzvimbo yekurovedza muviri, zvichipesana nekurova muviri wangu nechikamu chakasimba cheHIIT kana kuponda panjanji kwenguva refu.

Ini zvechokwadi ndainzwa kusimba. Kunyangwe kana mhedzisiro yacho isiri pano yehurefu-hurefu, zvinogutsa kutarisa mugirazi uchipeta uye kuona diki yega yega fiber fiber ichiita. Uye, pane zvese, iro vhoriyamu rekudzidziswa rakanakira hypertrophy (aka kuvaka mhasuru), anodaro Mitsiell.

Ndakaona kuti ini ndoda kutora yakasimba, yakazara-muviri nzira. Izvo hazvisi izvo zvinogutsa kwandiri kuti ndibve mukurovedza muviri ndisina kupa muviri wangu wese imwe yakaoma-yekurovedza rudo. Neraki, sainzi ine musana wangu. Mitsiell. "Ndingakurudzira kufamba kuzere-kwemuviri, nemakemikari ane zviyero zvinonetsa uye zororo pfupi pakati pekurovedza muviri kusimudzira tembiricha yemuviri uye acidity."

Asi handina kumborovha maekisesaizi. Ini ndaifanirwa kuchinjisa odha yekurovedza muviri kutenderedza zvishoma kuti ndiite jive nehurongwa hwangu, asi ini handina kupotsa imwe #Rockout (sezvandaivadaidza) mukati memavhiki matatu. Kunoitika, nekuziva kuti iro Dombo chirongwa chekudzidzisa chakandimirira ini kwaive kurudziro yakakwana yekuburitsa mbongoro yangu pamubhedha pakatanga mambakwedza, kuikwevera kuimba yekuremerwa na9 manheru, kana kutoita maviri-a-mazuva pazvinenge zvichidikanwa kuita kuti chinhu chakashata chiitwe.

Uye, hongu, ndine kutenda kutsva kweDombo. Handifi ndakatarisa dumbbell shrugs nenzira imwechete zvakare.

Ongororo ye