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Idan kanaso ka gina karfin tsoka kuma gina cikakken jiki, shirin Live to Fail wanda aka tsara shi musamman dominku. Saitin motsa jiki daga tashar motsa jiki Daily Burn zai taimaka muku tsawon watanni 3 don cimma waɗannan nau'ikan, waɗanda zaku iya mafarkin su kawai.
Shirin wutar lantarki, Rayuwa don Kasa daga Ben Booker
Live to Fail (LTF) hadadden tsari ne na kwanaki 90, wanda aka inganta shi tsawon shekaru 15. Sunan Live to Fail kai tsaye yana kunshe da falsafar rayuwar Mahaliccin shirin Ben Booker: dole ne ka kasa girma. Kocin yayi jayayya kamar haka. Galibi muna rayuwa cikin ƙangin tsoro, tsoron fita daga yankin ta'aziyya. Muna tsoron kasawa, don haka ba wani yunƙurin shawo kansu. Wannan doka ta kafa tushen wannan shirin.
Ben Booker yayi jayayya cewa gazawa shine abinda ke kara bunkasa, a rayuwa da kuma horo. Za ku koya a kasa daidai da kuma yin alfahari! Rashin nasara shine babban sirrin yadda ake samun fa'ida sosai daga horo Live to gaza.
Yawancin mutane suna tunanin cewa don haɓaka ƙwayar tsoka dole ne ku ɗaga nauyi mai nauyi. Koyaya, Ben Booker yayi imanin cewa ba haka bane. Bayan kwana 90 na horo a gareshi da LTF yana shirin canza jikin ku gaba daya tare da madaidaicin saitin kayan aiki: dumbbells biyu da dandamali (akwati ko benci). Za ku bi ta wata hanya ta musamman ta ci gaban tsoka kuma ku gina jiki mai karfi.
Duk motsa jiki, Beachbody a cikin taƙaitaccen taƙaitaccen tebur
Tarihin halitta ya Rayuwa
Motsa jiki tare da Ben Booker ya dogara ne da ƙwarewar kaina. Tun yarinta rayuwarsa ta kasance cikin sadaukarwa ga wasanni, amma tare da shekarun samartaka ya fara shan giya. Ya kasance mummunan sake zagayowar horo na watanni huɗu sannan watanni uku na giya da giya. Komai ya canza bayan haɗarin mota wanda Ben ke cikin maye. Abinda ya faru ya kusan rasa ransa (raunin baya a wurare biyu ya kasance tare da shi har abada), don haka ya yanke shawarar nutsar da kansu cikin wasan don kawar da abin dogaro.
“Lokacin da na fara farfadowa, na fara yin aiki tare da kayan awo dan na dawo cikin sifa. Na yi amfani da shirin hauhawar jini wanda ke mai da hankali kan tsoka tare da wani adadi na reps da karancin hutu. Wannan ya taimaka wajen lalacewar tsokar tsoka ta yadda zai bunkasa idan kun murmure, ”in ji Ben. Ya bi wannan shirin tsawon lokaci, har jikinsa ya fara canzawa. Mutane sun fara zuwa wurinsa da kalmomin:Kai, yadda kuke horo, saboda yana aiki sosai?“. Ben ya ba da nasu ilimin da gogewa kuma a wannan lokacin ya fahimci yadda yake ƙaunar taimaka wa wasu da ƙoshin lafiya. Wasannin ya dawo da shi rayuwa kuma ya sami 'yanci daga jaraba.
Falsafar LTF ita ce gazawar tsoka (“gazawar tsoka”). Motsa jiki da fasahohin da Ben ke amfani da su, yana da sauƙin gaske, amma aikin motsa jiki zai kasance mai matukar wahala. Da farko zaku sami matakin "gazawa", kuma ku sauke nauyin tsoka. Amma da zarar tsokar jikinka ta warke, zasu fara girmakuma zaku iya ganin farkon sakamako na ban mamaki.
Bayanin ƙarfin horo daga LTF
An tsara shirin LTF don makonni 13 (Watanni 3) kuma ya haɗa da matakai 2. Lokaci 1 (makonni shida na farko) shine lokaci na iko, yayin da tsokoki da jikinku zasu sami karfi. A lokaci na 2 (daga sati na shida zuwa na sha uku) zai dauke ku akan tauraron dan adam wanda zai taimaka muku wajen kona kitsen jiki da kuma fasalta kyakkyawan tsarin tsoka.
Za ku yi a kalandar horarwa da kuka gama. Jadawalin ya ƙunsa karatun yau da kullun ba tare da fitarwa ba, amma sau 1 a kowane mako yana ba da hutu don murmurewar tsoka. Kalanda mai tsari ne mai sauƙin tsari, kowace ranar mako yana dacewa da wani motsa jiki.
Kawai a Live to Fail ya hada da horo daban-daban guda 17, yana daga 20 zuwa minti 50:
- Armforge Armforge 1 da 2: don hannaye
- Kafadu da Garkuwa 1 da Garkuwa 2 da Kafadu: don kafadu
- 1 Rukunnan ofarfi da Ginshiƙan 2arfi XNUMX: don ƙafa
- Kirji da Baya da Baya da Kirji: don kirji da baya
- Bodyananan Tsarin Metcon 7; LB Metcon 14; 21 LB Metcon: don ƙananan jiki
- Tsarin Jiki na Sama 7; UB Metcon 14; UB Metcon 14: don saman jiki
- Motsi Yoga: shakatawa yoga tare da labarin Cody
- Saki Jimlar Jiki: horon shakatawa daga Lindsay Miller tare da abin nadi na musamman.
- Testarfin :arfi: gwaji don bincika abin da nauyin dumbbells da kuke buƙatar aiwatarwa
Don yin Live to Fail zaka buƙaci nau'i biyu na dumbbells na nauyi daban (haske da nauyi) kuma dandamali (akwati ko benci).
Yadda za a zabi nauyin dumbbells? Hadadden ya hada da bidiyo ta musamman Gwajin ƙarfia cikin abin da kuke buƙatar yin motsa jiki ɗaya (ɗaga dumbbells) tare da matsakaicin nauyi. Idan zaka iya yin sau 15-20 tare da nauyin da aka zaɓa, to wannan zai zama nauyin aikinka don dumbbells mai haske. Bayan haka ana lasafta nauyin dumbbells masu nauyin nauyi ta hanyar dabara: nauyin nauyi + fam 10 (fan 10 = 4.5 kilogiram)
Gabaɗaya, Ben Booker ya ba da shawara game da irin wannan nauyi dumbbells:
- Mata: fam 10 da fam 20 (kilogiram 4.5 da kg 9)
- Maza: fam 15 da fam 25 (kilogiram 6.8 da kilogiram 11.3)
Akwatin da kuke buƙata, alal misali, don ayyukan motsa jiki masu zuwa: al'ada da juya tura-UPS, ja dumbbells a cikin gangara, huhun huhu, ayyukan da ake yi a zaune. Ie, idan kuna so, ana sauƙaƙa sauƙaƙe, hanyoyin da aka inganta ko tare da benci, kujera, ƙwallon ƙwalle dangane da bidiyon musamman.
Da kyau, kuna shirye don nutsewa cikin ƙarfin horo don gina jiki mai murfin tsoka da gaske? Ben Booker zaku wuce watakila mafi kyawun shirye-shiryen ikon iko. Idan kuna neman ajujuwa don canza yanayin ingancin jikinku, to gwada Rayuwa ta gaza.
Hakanan karanta: Inferno na Anne Garcia - kawai ga masoya horo mai ƙarfi!