Tom Hardy shirin motsa jiki

Tom Hardy's motsa jiki shirin

Makasudin farko:

Wani nau'in:

Shiri matakin: matsakaita

Yawan motsa jiki a kowane mako: 4

Kayan aiki mai mahimmanci: barbells, dumbbells, kayan motsa jiki, nasu nauyi

masu saurare: maza da mata

About the Author: Brad Borland

 

Yi mahaukaci kamar Bane, Batman's nemesis: hada da Tom Hardy na musamman tsananin motsa jiki da dabaru a aikinku na gaba!

Bayanin shirin horon

Don taka rawar Bane a cikin The Dark Knight Rises, Tom Hardy ya sami kusan kilogram 14 na nauyin tsoka. Dangane da rubutun, Bane ya kasance mummunan hali mai banƙyama tare da ƙarfin ƙarfin mutum; kishiya mai cancanta, wanda ya fi karfin Mai Duhun kansa. Mai ƙarfi, mai iko da ƙarfi, mai ban tsoro a cikin bayyanarta. Amma shin babu wani wuri a rayuwarmu don ƙaruwa da ƙarfi? Shin kun tabbata aikin wasan motsa jikinku na yau da kullun baya buƙatar bugun haske a cikin butt? Ko wataƙila lokaci ya yi da za a koya sabbin atisaye, aiwatar da fasahohi masu amfani, da amfani da alamu don dawo da ku kan hanya zuwa ƙaruwa da ƙarfi da ƙarfi?

Jagora waɗannan dabarun horarwa masu ƙarfi waɗanda ke lalata kowane filin horo, kuma za ku zama kamar Mad Bane!

Tom Hardy's motsa jiki shirin

Da ke ƙasa misalin shirin ne tare da motsa jiki a ranakun Litinin, Talata, Alhamis, da Juma'a, tare da Laraba da ƙarshen mako don jinƙan hutawa da murmurewa.

Shirin yana nuna saitunan aiki ne kawai, kar a manta ayi 1-2 tsarin dumi na maimaita 10 tare da nauyi mai nauyi a gabansu.

 

Litinin

2 kusanci zuwa 6 rehearsals
2 kusanci zuwa 6 rehearsals
Wannan aikin zai zama babban zaɓi ga nauyi masu nauyi akan benci. Kawai kwance a ƙasa tare da dumbbells biyu a hannuwanku kuma kuyi kashi na biyu na motsi na latsawa. Kada ku bari tsokokinku su huta, taɓa ƙasa - kuma ku sake yin faɗa!
2 kusanci zuwa Max. rehearsals
Yi daidaitattun abubuwa (hannayen kafada-fadi baya, rikon baya), amma kokarin jawo ciki, ba kirjinka, zuwa sandar ba.
2 kusanci zuwa 6 rehearsals
Babu wani abin da za a yi, dole ne in hada da wannan aikin a cikin hadadden, kawai ba za mu yi amfani da dukkanin motsi ba. A cikin matsayi na farko, sandar tana a ƙasa da gwiwoyi. Kuna iya amfani da gefen benci don keɓaɓɓen benci ko tasha a cikin injin Smith.
2 kusanci zuwa 6 rehearsals
Tabbatar da wannan, wannan aikin zai haifar da guguwar haɗari goma a cikin jikinku! Ana amfani dashi da farko don horarwar kafaɗa da haɓaka ƙarfi, amma kuma yana taimakawa samun ƙarfin ƙwayar tsoka. Aga sandar daga ƙasa ta amfani da kwatangwalo, ƙafafu, da motsin kafaɗarka, kuma ka riƙe sandar a kirjinka. Daga wannan matsayin, ɗauki ƙaramin turawa tare da ƙafafunku kuma ɗaga sandar a kan kanku ta amfani da deltoids, tarko, da makamai. Wannan ba abin damuwa bane a cikin tsarkakakken tsari kamar ɗaga kayan aiki da matse kafadu.
2 kusanci zuwa 12 rehearsals
4 kusanci zuwa 15 rehearsals

Talata

2 kusanci zuwa 10 rehearsals
Dauki dumbbell mai nauyi, kuma kada ku yi dogon tunani game da wanda za ku ɗauka - zaɓi kawai! A madadin yin ɗagojin maraƙin kafa ɗaya, riƙe da tallafi tare da hannunka na kyauta. Bayan aiki tare da kowane kafa, ɗauki nauyin ƙananan na gaba kuma sake maimaita aikin. Samun zuwa “ƙarshen ƙasan” na dumbbell rack, kawai to za ku iya gama saitin.
1 kusanci akan 6 rehearsals
Wataƙila kuna mamakin dalilin da yasa wannan aikin yana cikin wannan jerin. Da kyakkyawan dalili: a cikin sama da shekaru 20 na aiki na mai ƙarfi, zan iya dogaro da yatsun hannu ɗaya yawan mutanen da suka yi cikakken aikin tsere. Kuma koda kuwa kayi la'akari da kanka ɗayan waɗannan abubuwan rashin sa'a, tozarta girman kai, yanke nauyi a rabi ka fara aiki.
2 kusanci zuwa 6 rehearsals
2 kusanci zuwa Max. rehearsals
Idan gidan wasan motsa jikinku ba shi da madaidaiciyar benci na kwance don yin kyalkyali da ɗaga ƙugu, amma za ku iya daidaita benci mai tsayi zuwa buƙatunku, to wannan aikin zai zama kyakkyawan ƙari ga shirinku na horo. Tsayawa gwiwoyinku a kan benci, daidaita jikinku don ya kasance a layi ɗaya da bene. Koma baya (kamar lankwasa ƙafafunka a cikin inji), amma ci gaba da zama a kwance.
2 kusanci zuwa 6 rehearsals
Ifaga barbell don biceps zai ƙara ƙarfin ku a cikin ƙidaya biyu. Zauna a benci, sanya aikin kuma yi kawai matakin babba na motsi. A kan hanyar dawowa, kada ku rage ƙwanƙwasa gaba ɗaya, amma lokacin da kuka isa tsakiyar ƙarfin, sake ɗaga shi.
2 kusanci zuwa 6 rehearsals
4 kusanci zuwa 15 rehearsals

Alhamis

2 kusanci zuwa 10 rehearsals
2 kusanci zuwa Max. rehearsals
Kuna kwantar da ƙafafunku a kan benci, hannaye a ƙasa a cikin yanayin turawa. Kuna jefa ƙafa ɗaya akan ɗayan don ƙarfafawa ya kasance akan ƙafa ɗaya kawai.
2 kusanci zuwa Max. rehearsals
Tsohon aikin Arnold. Yi amfani da kamun layi ɗaya ka ja kanka sama don ƙwanƙwasawa ya taɓa hannun dama ko hagu.
2 kusanci zuwa 10 rehearsals
2 kusanci zuwa 10 rehearsals
Shin kana son ci gaba da baƙuwar ƙasa kuma ka zama kamar mai talla? Gwada ɗaga ƙananan pancakes guda biyu maimakon ɗaya na yau da kullum, wanda yake da sauƙi da sauƙi a gare ku ku riƙe. Misali, idan ka daga fanke mai nauyin 20kg, maye gurbin shi da biyu daga 10. Na rantse cewa gabban ka zasu yi rokon kari!
2 kusanci zuwa 10 rehearsals
Kamun ya kai kimanin santimita 20-30 fiye da fadin kafada; Yi juzu'i tare da ƙarfafa motsi a cikin haɗin gwiwar gwiwar hannu. Wannan zai tura tsakiyar tsakiyar wuya fiye da madaidaiciyar madaidaiciyar riko madaidaiciya a tsaye.
4 kusanci zuwa 15 rehearsals

Jumma'a

2 kusanci zuwa 12 rehearsals
2 kusanci zuwa 10 rehearsals
Idan baku da bambanci sosai da sauran mutane, yana da wahala a gare ku ku sanya nauyi mai yawa a kafaɗunku a lokacin tsugunnar gaba. Gwada 1? maimaita hanya. Kuna tsugunne, sa'annan ku tashi, amma rabinsa ne kawai, bayan haka kuna nitsewa har ma da zurfi, kuma bayan haka ne kuke yin cikakken nisan motsi zuwa sama. Wannan maimaitawa ɗaya ce. Tare da irin wannan dabarar, koda nauyin nauyi mai sauki zai iya jin kansa kamar tan duka!
2 kusanci zuwa 10 rehearsals
2 kusanci zuwa 10 rehearsals
2 kusanci zuwa 10 rehearsals
2 kusanci zuwa 10 rehearsals
Kuna yin matsattsen riko benci latsa kowane lokaci, dama? Yanzu gwada abu ɗaya, amma a kan benci mai karkata; Jin canje-canje masu kyau a cikin biomechanics da sauke kayan ɗamara a kafaɗa.
4 kusanci zuwa 15 rehearsals

Kara karantawa:

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