Pulogalamu yolimbitsa thupi yochokera kwa Craig Capurso

Craig Capurso ndi womanga thupi wa atypical, ngati pali chinthu choterocho nkomwe. Craig ndi wanzeru pamaphunziro ake ndipo amadya ndi chidziwitso chaukadaulo. Tsatirani dongosolo lolimbitsa thupi ili kuti msika wolimbitsa thupi ukumvereni.

Mofanana ndi othamanga ambiri amakono, Craig Capurso wafika pamlingo wa moyo wake pamene sangathenso kusewera masewera a unyamata wake. Craig anali wosewera mpira. Iye tsopano ndi chitsanzo cholimbitsa thupi ndipo akupikisana nawo mu gulu la IFBB (International Federation of Bodybuilding) Athleticism.

Kusintha kuchokera ku masewera ena kupita ku ena kunkayendera limodzi ndi kusintha kuchokera ku masewera olimbitsa thupi kupita ku ena. Sagwiritsanso ntchito mfundo Yaikulu, Yofulumira, Yamphamvu, koma m'malo mwake amachita ngati ng'ombe.

"Ndidasinthiratu njira yatsopano yophunzitsira ma volumetric," akutero Capurso. “Ndimapuma pang’ono, ndimayesa kukweza zolemera zolemera monga momwe ndingathere, ndi kuchita masewero olimbitsa thupi 100 kamodzi kokha. Sindikudziwa kuti ndifika bwanji kumalo ochitira masewera olimbitsa thupi. ”

Kubwereza XNUMX komwe kumatsatira chiwongola dzanja chachikulu chomwe chimatsatira tsiku lantchito pa New York Stock Exchange.

Zonse zimangochitika zokha, kusinthasintha - akutero Capurso. "Nthawi zonse ndakhala ndikukulitsa thupi langa momwe ndingathere. Seti yotsatira idzangondisangalatsa ndikayenera kuganizira. “

Cardio si mdierekezi, komanso si guwa la miyambo yopatulika. Craig amagwiritsa ntchito njira za nkhonya pophunzitsa, zomwe zimathandizira ku thanzi la mtima komanso kukulitsa mphamvu.

"Ndine munthu wolimbitsa thupi. Ndikhala wosinthika, ”akutero Capurso. “Ndilumpha. Ndithamanga kuzungulira holo. Ndidzapuma. Ndiphunzitsa zambiri. Mudzaona mmene ndimatuluka thukuta. “

Maphunziro a Craig's Philosophy

Malo ochitira masewera olimbitsa thupi ndi nyumba yanga yachiwiri. Apa ndi pamene tsiku loipa limakhala tsiku labwino. Lingalirani uwu mpingo wanga kapena malo anga oyera. Ndimaphunzitsa ndi zolemera zaulere ndikuyesera kutambasula minofu iliyonse yamagulu anga ogwira ntchito.

Monga wothamanga, ndinaphunzitsidwa molingana ndi mfundo ya "zazikulu, zamphamvu, zofulumira", zomwe zinapanga maziko abwino. Tsopano "ndikumaliza" gulu lililonse la minofu ndikuyang'ana zofooka zanga kuti ndiwoneke bwino kwambiri.

Muyenera kukonzekera maziko kuyambira pachiyambi. Pakalipano, miyendo ndi gawo langa lamphamvu kwambiri la thupi ndi gulu langa lokonda minofu mu maphunziro. Gwirani ntchito pamagulu onse a minofu kuti muwonekere kwathunthu. Palibe chosangalatsa kuposa thupi lalikulu lapamwamba ndipo palibe thupi lapansi konse, kapena mosiyana. Panopa ndikugwira ntchito pa thupi langa ndi njira yanga yatsopano yophunzitsira ya volumetric. Ndinkaphunzitsa ndi zolemera, koma ndi ma reps otsika. Ndinazindikira kuti ndikukula, koma minofu yanga sinapweteke.

Ndikudziwa kuti minofu yanga ikapweteka, ndawononga, ndipo ndiyenera kugwira ntchito kwambiri sabata yamawa kuti ndiwonjezere malire a lactic acid. Iyi ndi gawo la ndondomeko yomwe mumawononga minofu yanu kuti muchiritse. Choncho zidzakhala kwa aliyense. Kumbukirani, palibe mamba pa siteji.

Gawo Labwino Kwambiri la Thupi: Ndakhala ndikukhala ndi ma quads akulu. Ndikumva ngati ndili ndi maziko abwino. Ndili ndi msana wamphamvu chifukwa cha masewera olimbitsa thupi omwe ndidachita m'mbuyomu. Njira yanga yophunzitsira yandithandiza kupanga mawonekedwe enaake othamanga kwa zaka zambiri, koma tsopano ndikuweruzidwa ndi chirichonse. Chiwalo chilichonse cha thupi chiyenera kuoneka chokongola.

Chiwalo chofooka kwambiri m’thupi: Minofu yanga ya ng’ombe ndiyoipa kwambiri. Ndiyenera kuyamba kuchita zambiri za iwo. Ndiyenera kuyamba kumvetsera kwambiri kwa iwo pafupipafupi.

Pulogalamu yophunzitsira

Malamulo ophunzitsira

• Kupumula kwa mphindi 2-3 pakati pa masewera olimbitsa thupi, pokhapokha ataperekedwa ndi superset.
  
  
• : timamaliza masewera olimbitsa thupi 1, nthawi yomweyo pitani ku 2 (popanda kusokoneza), kenaka mupumule mphindi 2-3 musanayambe njira yotsatira.
  
  
• Sindimangokhala ndi nthawi yochita masewera olimbitsa thupi; kulimbitsa thupi kumatenga nthawi yayitali momwe ikufunikira.
  
  
• Sindichita masewera olimbitsa thupi pokhapokha mwezi watha kuchokera mpikisano.

Maphunziro a mawu

• Sankhani kulemera kwa seti yoyamba, yomwe mungathe kubwereza 15, koma osati nthawi 16.
  
  
• Izi zidzakhala kulemera kwanu kwa seti zonse.
  
  
• Tsatirani ma seti mpaka mufikire kuchuluka komwe mukufuna kubwereza (mwachitsanzo, 100).
  
  
• Mudzafunika nthawi yopuma mphindi 2-3 pakati pa seti.

Tsiku 1: Chifuwa

Tsiku 2: Kubwerera

Tsiku 3: Miyendo

Tsiku 4: Mapewa

Tsiku 5: Manja

Tsiku 6: Abs / Ng'ombe

Tsiku 7: Pumulani

Werengani zambiri: