The Master's Hammer and Chisel: mphamvu zovuta kuchokera ku Beachbody zamagulu othamanga

Mukufuna kupanga yanu thupi labwino kwambiri pompano? Muli ndi mwayi waukulu uwu! Zikatengedwa ndi akatswiri ochokera ku Beachbody, mutha kukhala otsimikiza kuti zomwe mukufuna zikwaniritsidwa. Ngati mwakonzeka kuphunzitsidwa mwamphamvu mwamphamvu, ndiye yambani kuchita nawo pulogalamu ya Master's Hammer ndi Chisel.

Malongosoledwe a pulogalamu The Master's Hammer and Chisel

Ophunzitsa otchuka Sagi Kalev ndi Autumn Calabrese apanga imodzi mwa njira zabwino kwambiri zosinthira thupi ndikupeza zotsatira zabwino kuchokera ku maphunziro. Liwu la pulogalamu ya Master's Hammer ndi Chisel - ndikuphatikiza kopambana kwa magawo atatu a maphunziro: Kukhazikika, mphamvu ndi Mphamvu. Ndipo awa si mawu opanda pake, mudzapeza chomveka nkhondo yotentha ya mawonekedwe okongola amasewera. Pogwiritsa ntchito "nyundo ndi chisel", monga dzina lomasuliridwa la pulogalamuyo mudzatha kupanga thupi langwiro m'kanthawi kochepa.

Zovutazo zimakhala ndi masewera 12 akuluakulu ndi ma bonasi 7. Mupanga zolemetsa ndi zolimbitsa thupi za aerobic, zolimbitsa thupi zolimbitsa thupi komanso kulumikizana, masewera olimbitsa thupi a plyometric ndi masewera olimbitsa thupi pamagulu osiyanasiyana a minofu. Maphunziro atha mphindi 30-40 zokha, koma nthawi ino ndi yokwanira kukubwezeretsani mumiyezi iwiri. Wophunzitsidwa ndi Sagi Kalev (Hammer) kapena Autumn Calabres (Chisel), ndipo muzochita zina zimaphatikizidwa pamodzi.

Maphunziro ndi Autumn Calabrese:

  • Iso mphamvu Chisel (36:39) ~ Kuphunzitsidwa mozama pogwiritsa ntchito masewera olimbitsa thupi a isometric kuti muwonjezere mphamvu zanu.
  • Chisel kupirira (36:55) ~ Kukula kwa kupirira kwa minofu ndi mphamvu pogwiritsa ntchito njira yochepetsera nthawi, kutanthauza nthawi ya katundu.
  • Chisel cardio (39:00) ~ Kuchita masewera olimbitsa thupi kwambiri kuti muwonjezere kugunda kwa mtima ndikuwotcha zopatsa mphamvu zambiri.
  • Chisel see (38:29) ~ Masewero a Cardio omwe angakuthandizeni kukulitsa luso lanu komanso kugwirizana.
  • Total thupi Chisel (36:04) ~ zovuta thupi lonse lopangidwa kuti lipange minofu yowonda komanso yolimba.
  • Chisel Kusamala (41:05) ~ Maphunziro a chitukuko cha kugwirizana, kupirira kwa minofu ndi kulimbikitsa minofu ya thupi.

Kulimbitsa thupi ndi Sagi Kalev:

  • Hammer Plyometric (26:29) ~ Zochita zolimbitsa thupi zomwe zingakuthandizeni kukulitsa mphamvu zanu, liwiro ndi mphamvu zanu.
  • Iso liwiro Hammer (24:11) ~ Maphunziro a Liwiro apamwamba omwe amagwiritsa ntchito tempo yapamwamba ndi isometric kupanga mphamvu ndi kukula kwa minofu.
  • Nyundo Yonse ya Thupi (43:48) ~ Kulimbitsa thupi kwakukulu komwe kungakuthandizeni kukulitsa mphamvu ndi kukula kwa minofu.
  • Max Hammer mphamvu (36:53) ~ Mphamvu zovuta kuonjezera mphamvu zanu ndi kukula kwa minofu.
  • Hammer mphamvu (39:10) ~ Kuphunzitsidwa mozama mumayendedwe a powerlifting kudzakuthandizani kukulitsa zomwe mungachite, kupirira komanso mphamvu.
  • Hammer Kukonzekera (30:42) ~ Maphunziro ozikidwa pamayendedwe ovuta omwe angathandizire kukhazikika, kulumikizana ndi mphamvu.

Bonasi kulimbitsa thupi:

  • The Master's cardio (17:38) ~ Master class yogwira mtima yolimbitsa thupi kuchokera ku Autumn ndi Saga
  • Kumanga Nyundo ( 32:59 ) ~ Kuphunzitsa mphamvu ndi liŵiro labata la thupi lonse.
  • Power Chisel (30:16) ~ Kuphunzitsidwa mozama kukulitsa mphamvu ndi kupirira kwamphamvu.
  • 15 Mphindi mwendo Hammer (18:41) ~ Kulimbitsa thupi kwakanthawi kochepa kwa minofu yonse ya miyendo.
  • 15 Mphindi Ulemerero Chisel (17:53) ~ Maphunziro afupiafupi kupanga matako olimba.
  • 10 Mphindi Ab Chisel (10:56) ~ the stomach Kulimbitsa thupi komwe kumachitika pansi kumapangitsa kuti minofu yanu ikhale yolimba komanso yotanuka.
  • 10 Mphindi Ab Hammer ( 12:29 ) ~ Phunziro lidzasintha mimba yanu, pamene lilimbitsa thupi lonse lamphamvu

Pulogalamuyi imatenga masiku 60 akugwira ntchito. Mudzakhala okonzeka kutsatira ndondomeko yophunzitsira, ndi tsiku limodzi lopuma pa sabata. Zovutazo zimapangidwira wophunzira wapamwamba yemwe ali ndi chidziwitso chokwanira pakuchita masewera olimbitsa thupi. Pakuphunzitsidwa ku The Master's Hammer ndi Chisel mudzafunika ndi Arsenal ya zida zamasewera:

  • ma dumbbells amitundu yosiyanasiyana;
  • mpira wamankhwala;
  • benchi yamasewera;
  • chowonjezera;
  • fitball;
  • kapamwamba yopingasa;
  • Mat pansi.

Zachidziwikire, zida zina zomwe zidalembedwa sizingakhale. Chifukwa chake mutha kusintha masewera olimbitsa thupi nthawi zonse ndi zida zamasewera, zomwe muli nazo. Kuphatikiza apo, zolimbitsa thupi zambiri zimawonetsedwa m'njira zosiyanasiyana, kuphatikiza kugwiritsa ntchito zida zochepa.

Ubwino wa pulogalamuyi ndi Master's Hammer and Chisel

ubwino:

1. Zovutazo zimaphatikizapo masewera olimbitsa thupi 15 osiyanasiyana okhala ndi zophulika zomwe zingakuthandizeni kukwaniritsa anang'amba ndi toned thupi. Maphunziro amphamvu ophatikizana ndi maphunziro a aerobic ndi masewera olimbitsa thupi okhazikika amakupatsani zotsatira zachangu komanso zabwinoko.

2. Pulogalamuyi imayendetsedwa ndi makochi awiri osiyana, kusowa kwa mapulogalamu a kanema. Master's Hammer ndi Chisel amaphatikiza njira zabwino kwambiri zodziwika bwino za makochi a Beachbody - Autumn Calabrese ndi Sagi Kalev.

3. Pogwiritsa ntchito zida zowonjezera, mudzachita masewera olimbitsa thupi omwe simunachitepo kunyumba. Chifukwa chake, mumagwiritsa ntchito minofu yambiri panthawi yophunzitsa.

4. Maphunziro amapangidwa kwa miyezi iwiri pasadakhale. Ndipo pafupifupi tsiku lililonse limapereka zophatikizira zingapo zomwe mungasankhe.

5. Uyu ndi mmodzi mwa ochepa mapulogalamu amphamvu kwambiri zoyeserera kunyumba. Maphunzirowa atha kusangalatsidwa ndi amuna ndi akazi omwe.

6. Zovutazo zimaphatikizapo masewera olimbitsa thupi ambiri omwe mungathe kuchita, ngakhale kupatula pulogalamu ya masiku 60. Kuphatikizirapo mphindi 10 zazifupi za abs ndi ntchafu, mwachitsanzo.

kuipa:

1. Mudzafunika Arsenal ya zida zamasewera, zomwe sizimasinthidwa nthawi zonse.

2. Ngakhale pulogalamuyo nthawi zambiri imakhala yotsika mtengo kwambiri, ndiyoyenera yokha kwa odziwa nawo ntchitozomwe zimatha kunyamula katundu wamkulu.

Zikuwoneka ngati Tony Horton pali opikisana nawo kwambiri pantchito yophunzitsira mphamvu zotengera kunyumba. Ngati mukufuna kuchepetsa thupi ndi kuti afikitse ntchito yake ku ungwiro, yesani pulogalamuyo The Masters Hammer and Chisel. Mudzachita chidwi ndi zotsatira zake komanso kusintha kwabwino kwa thupi lanu.

Siyani Mumakonda