Shirin motsa jiki daga Craig Capurso

Contents

Falsafar horon Craig
Tsarin horo
Kara karantawa:

Craig Capurso mai gina jiki ne na yau da kullun, idan akwai irin wannan abu kwata-kwata. Craig yana da wayo game da horarwa kuma yana cin abinci tare da ilimin ƙwararru. Bi wannan tsarin motsa jiki don sanya kasuwar motsa jiki ta yi muku biyayya.

Kamar yawancin 'yan wasa na zamani, Craig Capurso ya kai matsayi a rayuwarsa lokacin da ba zai iya yin wasanni na matasansa ba. Craig ɗan wasan ƙwallon ƙafa ne. Yanzu ya kasance samfurin motsa jiki kuma yana fafatawa a cikin IFBB (International Federation of Bodybuilding) nau'in wasan motsa jiki.

Sauye-sauye daga wannan wasanni zuwa wani ya dace da sauyawa daga wannan motsa jiki zuwa wani. Ba ya ƙara yin amfani da ƙa'idar girma, sauri, ƙarfi, amma a maimakon haka yana aiki kamar sa.

Capurso ya ce: "Na yi wa kaina sabon salon horon volumetric. "Ina yin ɗan gajeren hutu, na yi ƙoƙarin ɗaga nauyi mai nauyi sosai, kuma in yi maimaita 100 na motsa jiki ɗaya. Ban ma san yadda zan je dakin motsa jiki ba. ”

Maimaitu ɗari wanda ke biye da babban saiti wanda kuma yana biye da ranar aiki a kasuwar hada-hadar hannayen jari ta New York.

Yana da komai game da son rai, sassauci – in ji Capurso. “A koyaushe ina haɓaka jikina gwargwadon iko. Saitin na gaba zai faranta min rai idan na yi tunani akai. "

Cardio ba shaidan ba ne, amma kuma ba bagadi ba ne na tsattsauran ra'ayi. Craig yana amfani da dabarun dambe a horo, wanda ke ba da gudummawa ga lafiyar zuciya da haɓaka ƙarfi.

“Ni mutumin motsa jiki ne. Zan kasance mai sassauci, "in ji Capurso. "Zan yi tsalle. Zan zagaya zauren. Zan yi shiru. Zan horar da yawa. Za ku ga yadda nake gumi. "

Falsafar horon Craig

Gidan motsa jiki shine gida na na biyu. A nan ne mummunan rana ta zama rana mai kyau. Ka yi la'akari da wannan cocina ko wuri mai tsarki. Ina horar da ma'auni kyauta kuma ina ƙoƙarin shimfiɗa kowane ƙwayar tsoka a ƙungiyar tsoka ta aiki.

A matsayin dan wasa, na horar da bisa ga ka'idar "mafi girma, karfi, sauri", wanda ya kafa tushe mai kyau. Yanzu ina "karewa" kowace ƙungiyar tsoka kuma ina aiki akan makina masu rauni don ƙirƙirar kyan gani.

Kuna buƙatar shirya tushe daga farkon. Ya zuwa yanzu, ƙafafu sune mafi ƙarfi na jiki da ƙungiyar tsoka da na fi so a horo. Yi aiki akan duk ƙungiyoyin tsoka don cikakken kallo. Babu wani abu da ya fi jin daɗi kamar babban jiki na sama kuma babu ƙasan jiki kwata-kwata, ko akasin haka. A halin yanzu ina aiki a jikina tare da sabon dabarun horarwa na volumetric. Na kasance ina horar da ma'auni, amma da ƙananan reps. Na gane cewa ina ƙara ƙarfi, amma tsokana ba ta yi rauni ba.

Na san lokacin da tsokoki na suka yi rauni, na lalata su, kuma zan ƙara yin aiki a mako mai zuwa don ƙara ƙimar lactic acid. Wannan wani bangare ne na tsarin da kuke lalata tsokoki don samun waraka. Don haka zai kasance ga kowa da kowa. Ka tuna, babu ma'auni akan mataki.

Mafi kyawun Sashin Jiki: A koyaushe ina da manyan quads. Ina jin kamar ina da tushe mai kyau. Ina da ƙarfi baya godiya ga ƙarfin ƙarfin da na yi a baya. Hanyar horarwa ta taimaka min ƙirƙirar wani nau'i na wasan motsa jiki tsawon shekaru, amma yanzu ana hukunta ni da komai. Kowane sashe na jiki yakamata yayi kyau da kyau.

Mafi raunin sashe na jiki: tsokoki na maraƙi sune mafi muni. Dole ne in fara yin ƙarin su. Dole ne in fara kula da su akai-akai.

Tsarin horo

Dokokin horo

Minti 2-3 na hutawa tsakanin motsa jiki, sai dai in ba haka ba ne ta hanyar superset.
: mun kammala motsa jiki na farko, nan da nan zuwa na 1nd (ba tare da katsewa ba), sannan mu huta minti 2-2 kafin gaba ta gaba.
Ba na iyakance kaina ga lokaci a cikin dakin motsa jiki; motsa jiki yana ɗaukar tsawon lokacin da ake buƙata.
Ba na yin cardio sai dai in an yi wata-wata da gasar.

Horon girma

Zaɓi nauyi don saitin farko, wanda zaku iya maimaita 15, amma ba sau 16 ba.
Wannan zai zama nauyin ku ga duk saiti.
Bi saitin har sai kun isa adadin da ake so na maimaitawa (misali, 100).
Wataƙila kuna buƙatar hutu na mintuna 2-3 tsakanin saiti.

Rana ta 1: Kirji

Horon girma: