Marasa hankali Steve Uria: 20 motsa jiki mai nauyi don raunin nauyi da jimiri

Ƙarin horarwa mai yaduwa wanda za ku iya cimma iyakar sakamako a cikin gajeren lokaci. Steve Urias yayi a motsa jiki na MMA mara tausayi: Weider Ruthless Workout Shirin. 20 motsa jiki, minti 20 a kowace rana kuma a cikin watanni 2 za ku sami jikin wanda kawai ya yi mafarki.

Domin karin bayani kan wannan horon a gidan yanar gizon mu muna son gode wa Diana, daya daga cikin masu karanta gidan yanar gizon mu. Godiya ga Diana, mun ja hankali ga wannan shirin. Na gode wa masu karatunmu a cikin sha'awar sake cika gidan yanar gizon sabon abu. Za mu yi farin cikin ci gaba da sake cika kasidarmu ta horo.

Bayanin shirin mara tausayi tare da Steve Uria

Mai horar da kasa da kasa Steve Uria ya kirkiro wani babban hadaddun, wanda ake kira Ruthless, wanda ke nufin marasa tausayi ko rashin tausayi. Shirin ya ƙunshi motsa jiki 20 masu tsanani don kwanaki 60 na kisa. Gabaɗayan motsa jiki yana ɗaukar mintuna 20, amma a wannan lokacin sami kaya mai kama da darasi na awa ɗaya. Kuna jiran tazara ta cardio, horon ƙarfi mai ƙarfi, plyometrics mai ƙarfi da ƙarancin isometric nauyi. Complex Steve Uria - rashin tausayi ne, amma ingantacciyar hanyar rasa nauyi.

Shirin ya ƙunshi motsa jiki na mintuna 20 masu zuwa:

1. Hardcore Circuit. Ya haɗa da motsa jiki 3 kashi 3: na babba, tsakiya da na ƙasa. Ana yin motsa jiki (tsalle jacks, sit UPS, tura UPS, crunchy) a zagaye biyu.
2. Tsakanin Mahaukaci. Tazarar cardio: 40-45 seconds kuna yin motsa jiki ɗaya, hutawa don 10-15 seconds. Sabili da haka komai shine minti 20
3. Kisa 100s. Za ku ɗauki motsa jiki 6 kawai, amma an tsara su don yawan adadin ci gaba da maimaitawa. Idan kun jiƙa wasu burpees na minti 5 ba tare da hutu ba, to, kuyi la'akari da cewa mataki mafi wuya yana bayan mu.
4. Muguwar Jiki. Motsa motsa jiki don cinyoyi da duwawu, inda canjin shuru da motsa jiki mai sauri. Yana faruwa a cikin zagaye biyu: na farko tare da mai da hankali kan ƙafar dama, sannan a hagu.
5. Wurin Ƙona Mai Sauri. Siffar wannan ajin ita ce aiwatar da atisayen farko cikin sauri, sannan a hankali. Kuna jiran tsallen ƙarfi, dutsen dutse, wasu burpees da lunges.
6. Ruthless Ringside. Salo shine kickboxing, yana mai da hankali kan babban jiki. Yanayin yana ci gaba da girma, ko da yake, kuma a hankali.
7. Tabata Gumi. Rukunin yana cikin salon TABATA: 20 seconds na tsanani, 10 seconds na hutawa. Za ku karɓi motsa jiki 4 kawai, amma kowannensu zai zama hanyoyin 8.
8. Core & Flex. Motsa jiki mai ƙona kitse don ciki: motsa jiki daga tsaye, kwance da madauri. A ƙarshen shakatawa na minti biyar da mikewa.
9. Marasa Tausayi Yana Baya. Aerobic-ikon lodi ga dukan tsoka kungiyoyin. Yana tafiya a matsakaita taki, motsa jiki na asali: turawa, plank, lunges, squats.
10. Pure Mai ƙarfi. Plyometrics tare da tsalle-tsalle masu kalubale iri-iri, musanyawa tare da motsa jiki don hannuwa da kafadu.
11. babban Ƙarfi & Power. Horon ƙarfi ga ciki, hannaye, cinyoyi da gindi. Sannun taki, yawan maimaitawa.
12. kwance Kewaya. Kwanciyar hankali yana aiki akan horar da tsokoki na ciki: ana yin duk motsa jiki daga matsayi na kwance.
13. nitro ƙõne. Fat kona cardio tare da m podrujkami, ciki har da a daya kafa. Duk cikin shirin yana ci gaba da tafiya mai tsayi.
14. hardcore Sashe & Arms. Hadaddiyar motsa jiki don hannuwa da ciki. Kuna jiran turawa, bambancin katako, abubuwan kickboxing da sauran motsa jiki don babban jiki.
15. Diga. Plyometric cardio wanda ya haɗa da gajeren motsa jiki mai ci gaba. Yana wucewa cikin laps 4 kuma yayi alƙawarin ƙona adadin kuzari mai yawa.
16. Rip 10's Za ku yi gajeren motsa jiki 10-secundae a cikin da'ira, kuma kowane da'irar za a ƙara sabon motsa jiki guda ɗaya. Saboda canje-canjen matsayi na motsa jiki yana da tsanani sosai.
17. Sauri, Powerarfi, Gumi Wani matsanancin motsa jiki na cardio tare da tsalle-tsalle da dashes. Ana gudanar da zagaye biyu akan mintuna 9. A karshen zagaye tura-UPS a matsayin horo na nauyi.
18. Performance Mikewa & Yoga. Yoga mai ƙarfi a hade tare da shimfiɗawa ga duk ƙungiyoyin tsoka zai taimaka maka don shakatawa tsokoki bayan motsa jiki.
19. Jimlar jiki Kewaya. Ayyukan horar da ƙarfin kwantar da hankali don hannaye, ciki, gindi da ƙafafu.
20. Partner Horarwa. horo na musamman, inda kusan dukkanin motsa jiki ana yin su bi-biyu. Ya kamata a yi wannan aikin idan kana da abokin tarayya.

Don azuzuwan ba za ku buƙaci ƙarin kayan aiki ba, duk motsa jiki shine asarar nauyi. Daga farkon kwanakin za ku sami motsa jiki mai tsanani: lokaci don a nutsewa a hankali a cikin shirin ba zai yi yawa ba. Abin da ya sa da hadaddun ne m Steve Uria ne mafi alhẽri a fara da riga horar da mutane. A cikin aiwatar da motsa jiki, tabbas za ku haɓaka juriya. Amma don nasarar kammala hadaddun, zai fi dacewa aƙalla cika waɗannan buƙatun:

• A sauƙaƙe yin katako, wasu burpees, turawa, squats, lunges;
• Don zama a shirye don jure wa ci gaba da nauyin cardio na minti 20;
• Kada ku ji tsoron tsalle, plyometric, kuma kada ku sami matsala tare da gwiwoyi.

Shirin Mara tausayi ya ƙunshi shirye-shiryen darasi na kwanaki 60. Steve Uria yayi tayi karshen mako, saboda nauyin yau da kullum yana da minti 20 kawai. Kuna iya tafiya bisa ga tsari, kuma kuna iya haɗa horo bisa ga ra'ayinsa.

Fa'ida da rashin fa'idar shirin

ribobi:

1. Mara tausayi Steve Uria yayi muku babban tsanani tsakanin horo, wanda za ku iya sauri da kuma yadda ya kamata ku rasa nauyi, ƙona mai, cire wuraren matsala da ƙarfafa tsokoki.

2. Kuna buƙatar yin minti 20 kawai a rana, kuma duk ayyukan motsa jiki suna tashi ta kusan ba a sani ba. Minti 20 na ƙarfin yau da kullun kuma bayan makonni 8 jikin ku zai canza kuma juriyar ku zai ƙaru.

3. Ba kamar Hauka ba, idan kun kasance a kan iyakar iyawarsa a cikin wannan shirin, kocin yana barin ku ɗan ajiyar jiki yayin horo.

4. Steve Uria yayi quite mai yawa nauyi horo, isometric da kuma aiki a kan tsoka bada. Wanda ke nufin za ku shiga ba kawai asarar nauyi ba har ma don sautin tsokoki.

5. Shirin ya hada da zama 20: za ku sami hadaddun nau'i mai ban sha'awa da wadata.

6. Kuna iya musanya waɗannan darussan a tsakanin juna yadda suke so, kuna iya bin kalandar da aka shirya, kuma kuna iya ƙara waɗannan zaman na mintuna 20 a cikin shirin ku na motsa jiki.

7. Kada ku buƙaci ƙarin kayan aiki, har ma da dumbbells.

8. Ba wai kawai za ku inganta ƙarfin zuciya ba, kamar yadda yakan faru da irin wannan sana'a. Amma kuma zai ƙara ƙarfin ƙarfin tsoka, domin za ku sami mahara maimaita ƙarfin motsa jiki.

fursunoni:

1. Kusan dukkanin motsa jiki da aka cika da plyometrics, wanda ke nufin cewa nauyin a kan haɗin gwiwa. Steve Uria yana yin tsalle-tsalle masu yawa, ciki har da ƙafa ɗaya, don haka akwai matsi mai ƙarfi akan idon sawu.

2. Shirin Weider Ruthless Workout Shirin ba a gina shi akan ka'idar daga sauƙi zuwa wahala ba, kamar yadda yakan faru. Daga ranar farko za ku yi aiki zuwa matsakaicin.

3. Tsarin shirin, kiɗan baya yana barin yawa da ake so. Musamman idan aka kwatanta da shirye-shiryen c daga Beachbody. Daga cikin takwarorinsu suna kallon wasan motsa jiki na "soja" na mintuna 20 tare da Tony Horton.

Complex m Steve Uria yayi alkawarin fundamentally canza jiki, don ƙara ƙarfin hali da kuma ƙara tsoka ƙarfi. Ba da shawarar cewa kafin aiwatar da shirin don cin nasarar gwaji. Za ku yi mamaki nawa ya inganta sakamakonku bayan watanni biyu akan shirin Weider Ruthless Workout Program.

Duba kuma: The Masters Hammer da Chisel: wani babban hadaddun daga Beachbody.