Yuav Ua Li Cas Ua Pob Zeb: Dwayne Johnson's Nutrition and Workout Program

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2024-01-18 01:46

Nrog rau qhov siab ntawm 196 cm, nws hnyav 118 kg, mus xyuas lub gym rau hnub ib lub lim tiam, thiab thaum lub sij hawm nce loj noj 6,000 kcal ib hnub twg. Kawm seb Dwayne Johnson ua haujlwm li cas thiab noj kom haum.

Dwayne Scala Johnson ua si tau ntau xyoo hauv lub nplhaib ntawm Ntiaj Teb Kev Sib Tw Kev Lom Zem (WWE) thiab dhau los ua tus yeej WWE yim zaug. Ntawm nws tus account muaj txog 40 zaj duab xis, ntawm cov uas muaj ntau cov yeeb yaj kiab ua yeeb yaj kiab nrog kev sib ntaus sib tua zoo nkauj.

Nws lub cev yog qhov tshwm sim ntawm kev vam meej noob caj noob ces thiab kev ua haujlwm nyuaj. Cia peb saib seb koj yuav tsum tau cob qhia ntau npaum li cas thiaj li tswj tau qhov zoo li no.

Yuav ua li cas Dwayne Johnson tsheb ciav hlau

Ua ntej kaj ntug, thaum plaub teev sawv ntxov, Dwayne mus rau kev ua haujlwm hnyav heev uas koj tuaj yeem rub tawm koj cov khaub ncaws tom qab. Qhov no cardio thaum ntxov pab nws kom zoo siab thiab teem lub siab zoo rau tag nrho hnub.

Qee zaum jogging yog hloov pauv rau 30-50 feeb ntawm cardio ntawm tus kws qhia elliptical. Tom qab thawj qhov kev tawm dag zog, Dwayne noj tshais thiab mus rau lub gym. Raws li txoj cai, nws ua haujlwm thaum sawv ntxov, tab sis vim yog lub sijhawm tsis khoom, nws tuaj yeem ncua sijhawm mus ntsib lub gym rau yav tsaus ntuj.

Lub pob zeb cob qhia nyuaj rau 6 hnub hauv ib lub lis piam, cais cov ceg, nraub qaum, xub pwg, hauv siab, biceps thiab triceps, sib xyaw ua ke nrog dumbbells thiab barbell, hauv kev sib tw, ntawm simulators.

Nws cov kev tawm dag zog sib txawv thiab hloov mus rau cov kev xav tau tshwj xeeb, tab sis feem ntau nws ua 4 teev ntawm 12 reps nrog 60-90 vib nas this so. Thaum so, nws tsis taug kev ncig lub tsev: Dwayne ib txwm tsom mus rau kev ua haujlwm thiab sim muab tag nrho nws qhov zoo tshaj plaws.

Kev cob qhia yog kuv txoj kev kho mob, thiab nws pheej yig dua li tus kws kho mob hlwb. Tiag tiag, kuv tsis tuaj yeem xav txog kuv lub neej yam tsis muaj kev cob qhia.

Dwayne Scala Johnson

Yog tias koj xav tau los ze zog rau Pob Zeb lub cev daim ntawv los yog txais nws lub tswv yim, sim ua haujlwm raws li kev cob qhia ntawm tus naas ej wrestler thiab actor.

Dwayne Johnson txoj kev npaj ua haujlwm rau lub lim tiam

Hnub ntawm lub lim tiam	Qhov kev tawm dag zog	Sets thiab reps
Monday (ko taw)	Khiav ntawm txoj kev	30-50 feeb
	Barbell lunges	4sets ntawm 25 reps
	Ob txhais ceg nias ntawm lub simulator	4sets ntawm 25 reps
	Extension ntawm ob txhais ceg ntawm lub simulator	3 teev ntawm 20 reps
	Rov qab Squat	4sets ntawm 12 reps
	Gackenschmidt Tshuab Squat	4sets ntawm 12 reps
	Ib-Legged Gackenschmidt Squat	4sets ntawm 12 reps
	Romanian deadlift	4sets ntawm 10 reps
	Ob txhais ceg curl ntawm lub simulator	3 teev ntawm 20 reps
	Loj hlob ceg ntawm lub simulator	4sets ntawm 12 reps
Tuesday (rov qab)	Khiav ntawm txoj kev	30-50 feeb
	Kev tuav dav rub ntawm sab sauv rau hauv siab	4sets ntawm 12 reps
	Bent-over barbell kab	4sets ntawm 12 reps
	Dumbbell Kab	4sets ntawm 12 reps
	Deadlift	3sets ntawm 10 reps
	Pull-ups	3 teev rau cov leeg tsis ua haujlwm
	Dumbbell Shrugs	4sets ntawm 12 reps
	Rov qab rub-ups	3 teev rau cov leeg tsis ua haujlwm
	Hyperextension	4sets ntawm 12 reps
Wednesday (Lub xub pwg nyom)	Khiav ntawm txoj kev	30-50 feeb
	Seated Dumbbell Xovxwm	4sets ntawm 12 reps
	Tub rog xovxwm sawv	4sets ntawm 12 reps
	Alternating nqa dumbbells nyob rau hauv pem hauv ntej ntawm koj	4sets ntawm 12 reps
	Nqa dumbbells mus rau sab	4sets ntawm 12 reps
	Rov qab caj npab extension ntawm npauj npaim simulator	4sets ntawm 15 reps
	Zaum dumbbell yug me nyuam	4sets ntawm 12 reps
Thursday (ob txhais tes thiab abs)	Khiav ntawm txoj kev	30-50 feeb
	Nqa dumbbells rau biceps thaum sawv	4sets ntawm 15 reps
	Nqa dumbbells rau biceps nrog rauj tuav thaum sawv	4sets ntawm 15 reps
	Kab laug sab biceps curl	4 teev rau cov leeg tsis ua haujlwm
	Extension ntawm caj npab ntawm lub thaiv thaum sawv	4sets ntawm 15 reps
	Hanging ceg tsa ntawm kab rov tav bar	4sets ntawm 20 reps
	Twisting rau saum thaiv	4sets ntawm 20 reps
	Russian crunches	4sets ntawm 20 reps
Friday (ko taw)	Rov ua dua hnub Monday workout
Hnub Saturday (hauv siab)	Khiav ntawm txoj kev	30-50 feeb
	Lub rooj zaum xovxwm nrog tuav tsis tu ncua	4sets ntawm 12 reps
	Incline Dumbbell Xovxwm	4sets ntawm 12 reps
	Dumbbell lub rooj zaum xovxwm	4sets ntawm 12 reps
	Crossover ntawm lub rooj ntev zaum	4 teev rau cov leeg tsis ua haujlwm
	Nqa dumbbells rau biceps nrog rauj tuav ntawm lub rooj ntev zaum incline	4sets ntawm 12 reps
	Dips rau ntawm qhov tsis sib xws	4 teev rau cov leeg tsis ua haujlwm
Hnub Sunday	Hnub so

Txawm li cas los xij, kev cob qhia tsuas yog ib nrab ntawm kev sib ntaus sib tua. Ib yam tseem ceeb hauv kev sib ntaus rau cov leeg yog cov khoom noj kom zoo.

Dwayne Johnson txoj kev noj haus

Lub Pob Zeb cov zaub mov muaj tsib pluas noj. Kev noj zaub mov yog npaj thiab npaj ua ntej. Ntawm no yog ib qho kev npaj pluas noj rau hnub.

Noj tshais

• 280 grams ntawm steak;
• 160 grams ntawm oatmeal;
• 3 qe dawb;
• 1 qe;
• ib khob ntawm cov kua txiv hmab txiv ntoo.

Noj hmo

• 2 nqaij qaib;
• 2 tswb peppers;
• 225 grams ntawm nceb;
• 210 grams ntawm broccoli;
• protein ntau cocktail.

tav su noj

• 200 grams ntawm salmon;
• 8 stalks ntawm asparagus;
• 2 qe;
• 400 grams ntawm ib tug sib tov ntawm ntau hom mov;
• 213 grams ntawm broccoli.

Noj hmo:

• 280 grams ntawm steak;
• 3 ci qos yaj ywm;
• 8 stalks ntawm asparagus;
• ib khob kua txiv kab ntxwv.

Khoom txom ncauj:

• 20 grams ntawm casein;
• 10 qe dawb.

Nws yog qhov txaus ntshai kom xav txog seb muaj pes tsawg calories haum hauv cov khoom noj niaj hnub no. Ua li ntawd, koj tuaj yeem siv cov npe ntawm cov khoom noj no, txo lawv cov naj npawb (tawm, tshwj tsis yog tias koj yog ib tug txiv neej ob-meter hnyav dua 120 kilograms, feem ntau yog cov leeg).