Zamkatimu
Maphunziro ofala kwambiri omwe mungakwaniritse zotsatira zake kwakanthawi kochepa. Steve Urias amapereka mopanda chifundo MMA kulimbitsa thupi: Pulogalamu ya Weider Ruthless Workout. Kulimbitsa thupi 20, mphindi 20 patsiku ndipo miyezi iwiri mudzalandira thupi lomwe mumangolota.
Kuti muwone bwino zamaphunziro awa patsamba lathu tikufuna kuthokoza Diana, m'modzi mwa owerenga tsamba lathu. Tithokoze Diana, tidazindikira pulogalamuyi. Tikuthokoza kwa owerenga athu kuti chidwi chobwezeretsanso tsamba lawebusayiti yatsopano. Tidzakhala okondwa kupitiliza kukonzanso kabukhu lathu la maphunziro.
Fotokozerani pulogalamu yankhanza ndi Steve Uria
Wophunzitsa wapadziko lonse lapansi Steve Uria adapanga zovuta kwambiri, zomwe zimatchedwa Wankhanza, kutanthauza ankhanza kapena opanda chifundo. Pulogalamuyi imaphatikizaponso kulimbitsa thupi 20 kwa masiku 60 aphedwa. Kulimbitsa thupi konse kumatenga mphindi 20, koma panthawiyi kupeza katundu wofanana ndi phunziro limodzi la ola limodzi. Mukuyembekezera nthawi yanthawi yayitali, kulimbitsa mphamvu zolimba, ma plyometric olimba komanso kutopetsa kwa isometric. Zovuta Steve Uria - Ndi nkhanza, koma njira yabwino yowonda.
Pulogalamuyi ikuphatikizapo kuchita masewera olimbitsa thupi kwa mphindi 20:
- Dera Lolimba. Zimaphatikizapo zolimbitsa thupi za 3 gawo 3: kumtunda, pakati komanso kutsika kwa thupi. Zolimbitsa thupi (kulumpha jacks, kukhala UPS, kukankha UPS, crunchy) zimachitika mozungulira kawiri.
- Nthawi Zapafupipafupi. Interval cardio: masekondi 40-45 mumachita masewera olimbitsa thupi amodzi, kupumula masekondi 10-15. Ndipo zonse ndi mphindi 20
- Wakupha 100s. Mudzanyamula zolimbitsa thupi 6 zokha, koma adapangidwa kuti azibwereza mobwerezabwereza. Ngati mulowetsa ma burpees kwa mphindi 5 osapuma, ganizirani kuti gawo lovuta kwambiri lili kumbuyo kwathu.
- Thupi Lotsika Loyipa. Kulimbitsa thupi kwa ntchafu ndi matako, komwe kumachita zolimbitsa thupi zolimbitsa thupi komanso zothamanga kwambiri. Imachitika mozungulira kawiri: choyamba ndikuyang'ana mwendo wakumanja, kenako kumanzere.
- Dera Loyaka Mofulumira. Mbali ya kalasiyi ndikukhazikitsa koyambirira kothamanga, kenako ndikuchedwa. Mukuyembekezera kudumpha kwamphamvu, wokwera miyala, ma burpee ena ndi mapapo.
- Wankhanza Ringside. Maonekedwe ndi nkhonya, kuyang'ana thupi lokwera. Tempo ndiyokwera mosalekeza, komabe, komanso modekha.
- Thukuta. Zovutazo zili m'njira ya TABATA: masekondi 20 mwamphamvu, masekondi 10 opuma. Mudzalandira machitidwe 4 okha, koma iliyonse idzakhala njira 8.
- Zovuta & Flex. Zochita zolimbitsa thupi m'mimba: zolimbitsa thupi poyimirira, kunama komanso kumangirira. Pamapeto pa kupumula kwa mphindi zisanu ndikutambasula.
- Wankhanza Abwezera. Kutsegula kwa mphamvu ya Aerobic yamagulu onse aminyewa. Zimayenda pang'onopang'ono, masewera olimbitsa thupi: pushups, thabwa, mapapo, squats.
- koyera Wolimba. Plyometrics yokhala ndi kulumpha kosiyanasiyana kovuta, kusinthana ndi zolimbitsa thupi ndi mapewa.
- Super Mphamvu & Mphamvu. Kulimbitsa mphamvu kwa mimba, mikono, ntchafu ndi matako. Wosakwiya, ambiri kubwereza.
- yopingasa Dera. Khazikani mtima pansi pophunzitsa minofu ya m'mimba: zonse zolimbitsa thupi zimachitika kuchokera pamalo opingasa.
- Nitro Kutentha. Mafuta oyaka mafuta ndi podrujkami wokhazikika, kuphatikiza ndi mwendo umodzi. Pulogalamu yonse imakhala yoyenda kwambiri.
- apamwala Zovuta & Zida. Zochita zovuta pamanja ndi m'mimba. Mukuyembekezera pushups, kusiyanasiyana kwa matabwa, zida zomenyera nkhonya ndi zina zolimbitsa thupi.
- Kukapanda kuleka. Plyometric cardio yomwe imaphatikizapo kuchita masewera olimbitsa thupi mwachidule. Amadutsa pamiyendo ya 4 ndipo amalonjeza kuwotcha ma calories ambiri.
- Chotsani 10's. Muchita masewera olimbitsa thupi achidule a 10-secundae mozungulira, ndipo bwalo lililonse liziwonjezeredwa limodzi. Chifukwa cha kusintha kosasintha kwa zolimbitsa thupi ndizolimba kwambiri.
- Kuthamanga, Mphamvu, Thukuta. Kuchita masewera olimbitsa thupi kwambiri ndi kudumpha komanso ma dashes. Inachitika mozungulira kawiri mphindi 9. Kumapeto kwa kukankhira kozungulira-UPS ngati maphunziro olemera.
- Magwiridwe Tambasula & Yoga. Yoga yamphamvu pophatikizana ndikutambasula kwamagulu onse amisempha kukuthandizani kupumula minofu mukatha kuyesetsa.
- Total thupi Dera. Khalani olimbitsa mphamvu zolimbitsa thupi, mimba, matako ndi miyendo.
- mnzanga Maphunziro. Maphunziro apadera, pomwe pafupifupi zochitika zonse zimachitidwa awiriawiri. Ntchitoyi iyenera kuchitidwa ngati muli ndi mnzanu.
Kwa makalasi simufunikira zida zowonjezera, zolimbitsa thupi zonse ndizochepetsa thupi. Kuchokera masiku oyamba mupeza zolimbitsa thupi kwambiri: nthawi ya kumiza pang'onopang'ono pulogalamuyi sikungatero. Ndicho chifukwa chake zovuta ndizovuta Steve Uria ndibwino kuyamba ndi anthu ophunzitsidwa kale. Mukamachita masewera olimbitsa thupi, mudzakhala wopirira. Koma kuti akwaniritse bwino zovuta, makamaka akwaniritse zofunikira izi:
- Chitani mapulani mosavuta, ma burpee ena, ma pushups, squats, mapapu;
- Kukhala okonzeka kupirira kupitilira kwa mtima kwa mphindi 20;
- Musaope kulumpha, plyometric, komanso kuti musakhale ndi mavuto ndi mawondo ake.
Dongosolo Lankhanza limaphatikizanso dongosolo lokonzekera lomwe la masiku 60. Steve Uria akufuna kuchita kumapeto kwa sabata, chifukwa katundu watsiku ndi tsiku ndi mphindi 20 zokha. Mutha kupita molingana ndi pulani yake, ndipo mutha kuphatikiza maphunziro mwanzeru yake.
Ubwino ndi zoyipa za pulogalamuyi
ubwino:
1. Wankhanza Steve Uria amakupatsani kulimbitsa kwakanthawi kwakanthawi, zomwe mudzatha kuchepa msanga komanso moyenera, kuwotcha mafuta, kuchotsa zovuta komanso kulimbitsa minofu.
2. Muyenera kuchita mphindi 20 zokha patsiku, ndipo zolimbitsa thupi zonse zimauluka pafupi osadziwika. Mphindi 20 zokulimbikitsani tsiku lililonse ndipo pakatha milungu 8 thupi lanu lidzasintha ndipo kupirira kwanu kudzawonjezeka.
3. Mosiyana ndi Wamisala, mukakhala ndi malire pantchito yake, wophunzitsayo amakusiyirani malo osungira thupi panthawi yophunzitsidwa.
4. Steve Uria amapereka zambiri zolimbitsa thupi, isometric ndikugwira ntchito zolimbitsa thupi. Zomwe zikutanthauza kuti mudzachita Osangowonda komanso kutulutsa mawu.
5. Pulogalamuyi idaphatikizapo magawo 20: mupeza zovuta zambiri komanso zolemera.
6. Mutha kusinthana zolimbitsa thupi momwe angafunire, atha kutsatira kalendala yokonzedwa bwino, ndipo mutha kungowonjezera magawo awa a mphindi 20 mu dongosolo lanu lolimbitsa thupi.
7. Simuyenera kusowa zida zowonjezera, ngakhale zopumira.
8. Simungowonjezera kupirira kwanu, chifukwa nthawi zambiri kumachitika ndi ntchito zofananira. Komanso kuonjezera kupirira kwa minofu, chifukwa mudzapeza zolimbitsa mphamvu zingapo zobwereza.
kuipa:
1. Pafupifupi zolimbitsa thupi zonse zodzaza ndi plyometrics, kutanthauza kuti katunduyo m'malo olumikizirana mafupa. Steve Uria akuchita zambiri zodumpha, kuphatikiza ndi mwendo umodzi, kotero palinso kukakamiza kwamphamvu pachikopa.
2. Pulogalamu ya Weider Ruthless Workout Program siyamangidwa pamalingaliro oti kuyambira kosavuta kufikira zovuta, monga zimakhalira nthawi zambiri. Kuyambira tsiku loyambirira mudzagwira ntchito mpaka pazipita.
3. Kapangidwe ka pulogalamuyi, nyimbo zakumbuyo zimasiya kwambiri. Makamaka poyerekeza ndi mapulogalamu a ku Beachbody. Pakati pa anzawo amawona kulimbitsa thupi kwa mphindi 20 "Tony" Horton.
Wovuta komanso wankhanza Steve Uria akulonjeza kuti asintha thupi, kukulitsa mphamvu komanso kukulitsa mphamvu ya minofu. Limbikitsani kuti pulogalamuyo isanachitike kuti muyese mayeso oyenera. Mungadabwe zidakulitsa bwanji zotsatira zanu pakatha miyezi iwiri pa pulogalamu ya Weider Ruthless Workout Program.
Onaninso: The Masters Hammer ndi Chisel: zovuta kwambiri kuchokera ku Beachbody.