Contents
Yaki: Ultimate Warrior - tsarin motsa jiki, tare da haɗin gwiwar Les Mills da BeachBody. Mun riga mun rubuta game da wannan shirin, amma a yau mun yanke shawarar zama dabam a kowane motsa jiki, wanda yana da inganci sosai don gudu ko da a waje da hadaddun.
Af, don fenti daki-daki, azuzuwan shirin Combat mu tambayi daya daga cikin masu karatu Julia. Muna godiya sosai, saboda da gaske zai zama bayanai masu amfani ga waɗanda ba sa shirin yin aiki akan kewayon, amma suna son gwadawa. kowane motsa jiki. Idan kuna da wasu shawarwari da shawarwari masu ban sha'awa, da fatan za a rubuta su a cikin sharhi, muna farin cikin samun damar cika su.
Combat Combat: Ultimate Warrior ya haɗa da motsa jiki 12. Kowannenku yana iya yin aikin kansa. Mu duba dalla-dalla kan wadannan darussa, musamman ma suna da matukar tasiri wajen rage kiba da karfafa tsoka. Gabaɗaya, ana iya raba duk motsa jiki zuwa ƙungiyoyi 3.
Yaƙi: motsa jiki na cardio bisa tushen wasanni na fama
Waɗannan darussan zasu dace da waɗanda ke neman ajin cardio don ƙone mai
- Yaki 30 ~ Kick Start (minti 30)
- Combat 45 ~ Power Kata (minti 45)
- Yaki 60 ~ Matsanancin Cardio Fighter (minti 60)
- Yaƙi 30 ~ Live (minti 30)
- Yaƙi 60 ~ Live (minti 60)
Yaƙi shine horarwar tazara na zuciya, wanda aka dogara akan abubuwa daga fasahar fada. Shin za ku yi podpiski, ƙugiya da bugun zuciya, bugun fanko da hannaye zuwa Jack sama da bugun zuciyar ku zuwa matsakaicin matakin. Kowane motsa jiki ya ƙunshi guntun sassa na mintuna 5. Kowane bangare an keɓe shi ga wani sashe daban-daban na motsa jiki. Da farko, kuna aiwatar da kowane motsi, sannan tattara su a hade. Tunda duk motsi ana maimaita sau da yawa, don haddace su cikin sauƙi.
Bambance-bambance tsakanin waɗannan motsa jiki guda uku kawai a cikin tsawon lokacin horo da matakin rikitarwa. Saboda haka, Yaki 30 - zaɓi mafi araha kuma yana ɗaukar mintuna 30. Yaki 60 - ci gaba, kuma darasi yana ɗaukar mintuna 60. Haka kuma shirin ya kunshi shirye-shirye guda biyu a salon Live. Gwajin motsa jiki na motsa jiki na Les Mills yana nunawa akan mataki a gaban ƙungiyar masu horarwa. yaki Live motsa jiki mafi kalubale, don haka mafi kyau a fara da Yaki 30.
A taƙaice game da fa'idodin cardio Combat:
- horo na tazara, wanda ke nufin za ku ƙone iyakar adadin kuzari yayin motsa jiki;
- babu tsalle mai girgiza, bugun zuciya yana ƙaruwa a kashe naushi da motsin ƙafafu;
- akwai zaɓuɓɓuka da yawa akan tsawon lokaci da rikitarwa;
- gajeren hutu tsakanin sassan zai ba ka damar farfadowa;
- azuzuwan suna da fara'a sosai, kiɗa mai daɗi da motsin raha.
- baya buƙatar ƙarin kayan aiki.
Matsayin wahalar cardio Combat yana sama da matsakaici. Amma abubuwa suna da saurin canzawa da sauri, saboda haka zaku iya daidaita motsa jiki kamar matakin farko da ci gaba.
hankali: kafin ku ci gaba zuwa horo na cardio Combat, tabbatar da duba sosai a Bidiyo The Basics, inda masu horarwa suka yi bayani dalla-dalla dabarun yin motsa jiki. Yayin da za ku yi motsi daidai, kuna samun nasarar horarwa.
Les Mills: duk shirye-shiryen ƙungiyar masu horar da motsa jiki mafi nasara
Horowa akan ƙa'idar HIIT (horaswar tazara mai ƙarfi)
Dace ga waɗanda suka so su ƙone mai da ƙarfafa tsoka, kuma kada ku ji tsoron manyan lodi. Dukkanin azuzuwan an gina su akan ƙa'idar horon tazara mai ƙarfi, wanda ke nufin zaku yi iya ƙoƙarinku.
- HIIT 1 ~ Wuta (minti 30)
- HIIT 2 ~ Shock Plyo (minti 30)
- Jarumi 1 ~ Jiki na sama yana busa (minti 25)
- Jarumi na 2 ~ Jikin Qasa Ya Janye (minti 30)
HIIT 1 ~ Power
Wannan aikin motsa jiki ne mai sauri wanda ya haɗa da horarwa mai ƙarfi tare da dumbbells (ko barbell) don ƙungiyoyin tsoka da yawa. Misali, a cikin kashi na farko zaku motsa jiki tare da mai da hankali kan kafadu, gindi da cinya. Kuma, ka sani, yawancin tsokoki suna shiga cikin motsi. yawan adadin kuzari da kuke ƙonewa. Bayan haka, dole ne ku yi motsa jiki mai ƙarfi a cikin sauri sosai, kuma zai ba da ƙarin tasirin asarar nauyi.
A cikin Ƙarfin da ke jiran ku, irin wannan motsa jiki kamar squats, lunges, tura-UPS, dumbbell bench press, burpees, planks. Maimaita kowane motsa jiki zai zama kaɗan, amma ana yin su cikin sauri kuma suna canzawa akai-akai. Ba zai zama da sauƙi ba.
HIIT 2 ~ Shock Plyo
Idan kuna jin tsoron tsalle, Shock Plyo motsa jiki zai tuna da ku. Fat kona shirin an tsara shi don yawan bugun zuciya mai tsayi da kuma motsa jiki suna mai da hankali kan ƙananan jiki. Horon yana ba da mamaki tare da ƙarfinsa daga minti na farko. Duk da haka, abu mafi mahimmanci shine tsayayya da rabi na farko na ajin. A cikin kashi na biyu na horar da sauri zai ragu, kuma minti biyar na ƙarshe ya ƙunshi nauyin tsaye kawai.
Shirin yana amfani da darasi iri ɗaya da na Ƙarfin da ya gabata. Amma a cikin Shock Plyo bonAn ƙaddamar da LSI plyometrics da jimiri na cardio, horon ƙarfi anan shine mafi ƙarancin lamba.
Jarumi 1 ~ Jikin Sama Ya Fita
Ana gudanar da horon ƙarfi ga jiki na sama cikin sauri tare da canza motsa jiki. Fara darasi ba tare da ginawa ba, don haka a shirya don aiki daga daƙiƙa na farko na shirin. Wasu motsa jiki ana amfani da ƙafafu, amma yawancin motsi hones triceps, biceps, kafadu da kirji. Ƙara motsa jiki na cardio don ƙara yawan bugun zuciya da ƙona mai. Amma idan aka kwatanta da shirye-shiryen da aka bayyana a sama, Babban Jiki yana fitar da ƙarancin saurin gudu.
Kuna jiran tura-UPS, dumbbell bench press, kowane nau'in tsalle-tsalle a cikin matsayi da motsa jiki na katako na abs a ƙarshen. Ko da na sama ba fifikonku bane. jin daɗin fahimtar wannan darasi. Zai ba ka damar inganta jiki duka.
Jarumi 2 ~ Qasan Jiki Leda Fice
Horar da Ƙarƙashin Jiki Lean Out tare da girmamawa ga ƙananan sashin jiki bai yi ƙasa da ƙarfin horo da aka kwatanta a sama ba. Wannan aikin zai ba ka damar rage kwatangwalo, amma don inganta ƙarfin zuciya na zuciya. Za ku kasance a ci gaba da motsi a ko'ina cikin aji, kuma kawai a ƙarshe za ku sami ɗan gajeren sashi a ƙasa don ƙafafu. Ƙarfafa motsa jiki yana kusan a can, matsakaicin mahimmanci yana kan cardio da tsanani.
Horon ya haɗa da ba kawai tsalle mai kuzari da gudana a wuri, amma wasu abubuwa na kickboxing don ƙananan jiki. Mintuna biyar na ƙarshe, za ku yi motsa jiki akan tabarma, hips da gindi.
A taƙaice game da fa'idodin horarwar tazara:
- saboda yawan bugun jini da ake kiyayewa a duk cikin shirin, za ku rika zubar da kitse a cikin jiki.
- Babban horo na tazara yana ba ku damar ƙona adadin kuzari ba kawai a lokacin ba, amma na sa'o'i bayan horo.
- a lokacin darussan akwai nazarin aiki na dukkan tsokoki na jiki ta hanyar motsa jiki mai ƙarfi.
- za ku iya inganta ƙarfin zuciya da mahimmanci.
- rabin sa'a na irin wannan horo akan tasiri yana daidai da sa'a guda na wasan motsa jiki a matsakaicin matsakaici.
Matsayin wahalar waɗannan ayyukan motsa jiki - ci gaba. Amma idan kun yi motsa jiki a ciki sauƙaƙan bambancin (kamar yadda ɗaya daga cikin 'yan matan ta nuna), to waɗannan shirye-shiryen za su dace da ɗaliban da ba su da kwarewa. Da fatan za a kula, yawancin horon ya ƙunshi adadi mai yawa na tsalle.
Don wasu motsa jiki za ku buƙaci dumbbells. Kamar yadda masana suka ce shi ne:
- 0-2. 5 kg - don sabon shiga
- 2,5-5 kg - don matsakaicin matakin
- 5-10 kg - ci gaba
Amma zaku iya samun dumbbells mafi kyawun nauyin ku a zahiri.
Karin horo
- Babban Attack (minti 20)
- Jarumin Ciki ~ Tsaya & Ƙarfi (minti 20)
Core Attack
Horowa a ƙasa musamman don tsokoki na ciki, amma wanda kuma ya shafi duka tsokoki na corset. Siffar shirin ita ce madaidaicin matsayi na asali: za ku yi darussan a baya, matsayi na mashaya. Kowane sabon sashe yana farawa tare da gyare-gyare mai sauƙi na motsa jiki, amma a hankali rikitarwa na motsa jiki yana ƙaruwa zuwa iyakarsa.
A karo na farko da alama za ku yi wahala a maimaita azuzuwan akan zaɓi mai rikitarwa, amma a hankali tsokoki suna daidaitawa. Horon Core Attack yana ba da kaya mai kyau a kan tsokoki na ciki, don haka ina ba da shawara ga waɗanda suke so su cimma na roba lebur ciki. Kuna iya amfani da dumbbells don ƙara wahalar motsa jiki.
Miqewa & Ƙarfi
Aikin motsa jiki na natsuwa, wanda nauyi a tsaye ya mamaye shi. Za ku cimma kyakkyawan dogon tsokoki kuma kuyi aiki akan shimfidawa. Wannan shirin ba zai zama sake ginawa mara iyaka da ƙa'idodi masu rikitarwa ba, don haka mai dadi sosai kuma mara rikitarwa. Duk da haka, tsokoki za a haɗa su cikin ajin. Minti biyar na ƙarshe da aka sadaukar don shimfiɗa tsokoki. Koyaya, yi hankali da igiyoyi, motsi mara kyau na iya lalata su.
Ban da horo biyu na ƙarshe duk darussan da ke cikin shirin ana iya siffanta yaƙi da kalmomi biyu - m da tsanani. Tare da darussa na yau da kullum tare da Les Mills kuna kawar da nauyin nauyi kuma ku ƙarfafa jiki. To, idan kuna sha'awar wannan hadaddun gaba ɗaya, to ku karanta ƙarin game da shi anan. Yana ɗaukar watanni 2, yayin da zaku haɓaka matakin dacewa sosai.