Ukuqeqeshwa okusabalele lapho ungafinyelela khona imiphumela ephezulu ngesikhathi esifushane. USteve Urias unikeza okungenamusa MMA Amazing: Uhlelo lwe-Weider Ruthless Workout. Ukuzivocavoca okungama-20, imizuzu engama-20 ngosuku futhi ezinyangeni ezi-2 uzothola umzimba ophuphe ngawo kuphela.
Ukubuka konke kwalokhu kuqeqeshwa kuwebhusayithi yethu sifuna ukubonga uDiana, omunye wabafundi bewebhusayithi yethu. Ngiyabonga uDiana, sinake lolu hlelo. Ngiyabonga kubafundi bethu ngentshisekelo yokugcwaliswa kabusha kwewebhusayithi yalolu daba olusha. Sizojabula ukuqhubeka nokugcwalisa ikhathalogi yethu yokuqeqeshwa.
Incazelo uhlelo olunonya nge Steve Uria
Umqeqeshi wamazwe omhlaba uSteve Uria udale i-super-complex, ebizwa ngeRuthless, okusho ukuthi abanesihluku noma abangenasihe. Lolu hlelo lubandakanya ukusebenzisa okukhulu okungu-20 izinsuku ezingama-60 zokubulawa. Ukuzivocavoca konke kuthatha imizuzu engama-20, kepha ngaleso sikhathi thola umthwalo olingana nesifundo sehora elilodwa. Ulinde isikhawu se-cardio, ukuqeqeshwa kwamandla okunzima, ama-plyometrics amakhulu kanye nomthwalo okhandlayo we-isometric. Isakhiwo uSteve Uria - kuyisihluku, kodwa kuyindlela ephumelelayo yokwehlisa isisindo.
Lolu hlelo lubandakanya ukuzivocavoca okulandelayo kwemizuzu engama-20:
- Isifunda Esinzima. Kufaka izivivinyo ezi-3 zesigaba 3: zomzimba ongaphezulu, ophakathi nophansi. Ukuzivocavoca (ukweqa amajack, ukuhlala kwe-UPS, ukusunduza i-UPS, okunoshukela) kwenziwa emahlandla amabili.
- Izikhathi Zomzimba. I-interio cardio: amasekhondi angu-40-45 wenza umsebenzi owodwa, uphumule imizuzwana engu-10-15. Futhi ngakho konke imizuzu engama-20
- Ukubulala ama-100s. Uzophatha izivivinyo ezi-6 kuphela, kepha zenzelwe inani elikhulu lokuphindaphinda okuqhubekayo. Uma ucwilisa amanye ama-burpees imizuzu engu-5 ngaphandle kwekhefu, bese ubheka ukuthi isigaba esinzima kakhulu sisemuva kwethu.
- Umzimba Ophansi Omubi. Ukuzivocavoca kwamathanga nezinqe, lapho ukuzivocavoca okuguqukayo nokunejubane. Kwenziwa imizuliswano emibili: okokuqala kugxilwe emlenzeni wesokudla, bese ngakwesobunxele.
- Isifunda Sokushisa Esisheshayo. Isici salesi sigaba ukuqaliswa kokuzivocavoca kokuqala ngejubane elikhulu, bese kuhamba kancane. Ulinde ukweqa ngamandla, umgibeli wedwala, amanye ama-burpees namaphaphu.
- URuthide Ringside. Isitayela yi-kickboxing, egxile emzimbeni ophezulu. I-tempo iphakeme ngokuqhubekayo, noma kunjalo, futhi imnene impela.
- Umjuluko weTabata. Isakhiwo sisesitayeleni se-TABATA: amasekhondi angu-20 wokuqina, imizuzwana engu-10 yokuphumula. Uzothola izivivinyo ezi-4 kuphela, kepha ngayinye kuzoba izindlela ezi-8.
- Okumqoka ne-Flex. Ukuvivinya umzimba ngokushisa isisu: ukuzivocavoca kusuka ekumeni, ekuqambeni amanga nasekubosheni. Ekupheleni kokuphumula kwemizuzu emihlanu nokwelula.
- Unonya Uyabuyisela. Umthwalo wamandla we-aerobic wawo wonke amaqembu emisipha. Ihamba ngejubane elijwayelekile, izivivinyo eziyisisekelo: ama-pushups, ipulangwe, amaphaphu, ama-squats.
- Pure Amandla Ama-Plyometrics anokuhlukahluka okuyinselele okuyinselele, kushintshana nokuvivinya izingalo namahlombe.
- Super Amandla & Amandla. Ukuqeqeshwa kwamandla kwesisu, izingalo, amathanga nezinqe. Ijubane, inani elikhulu lokuphindaphinda.
- Evundlile Isifunda. Ukuzola ukusebenza ekuqeqesheni imisipha yesisu: konke ukuzivocavoca kwenziwa kusendaweni evundlile.
- I-Nitro Shisa. Amafutha avutha i-cardio ane-podrujkami engapheli, kufaka nomlenze owodwa. Kuwo wonke uhlelo kugcina ijubane eliphezulu kakhulu.
- Hardcore I-Abs & Izikhali. Ukuzivocavoca okunzima kwezingalo nesisu. Ulinde ama-pushups, ukwahluka kwamapulangwe, izakhi ze-kickboxing nokunye ukuzivocavoca komzimba ongaphezulu.
- Ukuconsa. I-Plyometric cardio efaka ukuvivinya umzimba okuqhubekayo okufushane. Idlula emathangeni ama-4 futhi ithembisa ukushisa ama-calories amaningi.
- Isiqephu 10's. Uzokwenza izivivinyo ezimfushane zama-10 secundae kumbuthano, futhi umbuthano ngamunye uzongezwa ngokuzivocavoca okusha okukodwa. Ngenxa yezikhundla eziguquguqukayo zokuzivocavoca zikhulu kakhulu.
- Ijubane, Amandla, Khupha. Okunye ukuzilolonga okukhulu kwe-cardio okunokweqa kanye nodeshi. Kubanjwe emahlandla lamabili ngemizuzu le-9. Ekupheleni kwe-push-UPS eyindilinga njengokuqeqeshwa kwesisindo.
- Ukusebenza Nweba & Yoga. I-yoga yamandla ngokuhlangana nokwelula wonke amaqembu emisipha kuzokusiza ukuthi uphumule imisipha ngemuva kokuzikhandla.
- Ubude umzimba Isifunda. Ukuzivocavoca amandla okuzolile kwezingalo, isisu, izinqe nemilenze.
- Partner Ukuqeqeshwa. Ukuqeqeshwa okuhlukile, lapho cishe zonke izivivinyo zenziwa ngababili. Lo msebenzi kufanele wenziwe kuphela uma unozakwethu.
Emakilasini ngeke udinge okokusebenza okwengeziwe, konke ukuvivinya umzimba ukunciphisa umzimba. Kusukela ezinsukwini zokuqala uzothola ukuzivocavoca okukhulu kakhulu: isikhathi se- ukucwiliswa kancane kancane ohlelweni ngeke. Yingakho lesi sakhiwo singenazwela uSteve Uria kungcono ukuqala ngabantu asebevele baqeqeshiwe. Ngenkathi yokwenza izivivinyo, nakanjani uzothuthukisa ukukhuthazela. Kepha ekuqedeni ngempumelelo kwesakhiwo, okungenani okungenani ukuhlangabezana nezidingo ezilandelayo:
- Yenza amapulangwe kalula, amanye ama-burpees, ama-pushups, ama-squats, ama-lunges;
- Ukulungela ukumelana nomthwalo we-cardio oqhubekayo imizuzu engama-20;
- Ungesabi ukweqa, i-plyometric, futhi ungabi nezinkinga ngamadolo akhe.
Uhlelo olungenaluzwela lubandakanya uhlelo lwesifundo olwenziwe ngomumo izinsuku ezingama-60. USteve Uria unikezela ukukwenza ngezimpelasonto, ngoba umthwalo wansuku zonke imizuzu engama-20 kuphela. Ungahamba ngohlelo, futhi ungahlanganisa ukuqeqeshwa ngokubona kwakhe.
Ubuhle nobubi bohlelo
buhle:
1. URuth Steve Uria ukukunikeza ukuqina kwesikhathi sokuphumula okuphezulu, ozokwazi ukunciphisa isisindo ngokushesha nangempumelelo, ushise amanoni, ususe izindawo ezinenkinga futhi uqinise imisipha.
2. Udinga ukwenza imizuzu engama-20 kuphela ngosuku, futhi konke ukuvivinya umzimba kundiza cishe ngokungaziwa. Imizuzu engama-20 yokuzikhandla nsuku zonke nangemva kwamaviki ayi-8 umzimba wakho uzoshintsha futhi ukukhuthazela kwakho kuzokhula.
3. Ngokungefani nohlanya, lapho ususemkhawulweni wamakhono alo kulolu hlelo, umqeqeshi ukushiyela iziqiwu zomzimba ngesikhathi sokuqeqeshwa.
4. USteve Uria unikeza impela ukuqeqeshwa kwesisindo, i-isometric nokusebenza kwezicubu zomzimba. Okusho ukuthi uzozibandakanya hhayi kuphela ukwehla kwesisindo kodwa futhi nemisipha yethoni.
5. Uhlelo lolu lwalufaka amaseshini angama-20: uzothola isakhiwo esihluke kakhulu nesicebile.
6. Ungazishintshanisa lezi zivivinyo phakathi kwabo ngendlela abafisa ngayo, ungalandela ikhalenda elungiselelwe, futhi ungavele ungeze lezi zikhathi zemizuzu engama-20 ohlelweni lwakho lokuqina.
7. Akufanele udinge noma iyiphi into eyengeziwe, ngisho nama-dumbbells.
8. Ngeke nje uthuthukise ukukhuthazela kwakho kwenhliziyo kuphela, njengoba kuvame ukwenzeka ngemisebenzi efanayo. Kodwa futhi kuzokhulisa ukukhuthazela kwemisipha, ngoba uzothola ukuvivinya amandla okuphindaphinda okuningi.
bawo:
1. Cishe konke ukusebenzisa kugcwele ama-plyometrics, okusho ukuthi umthwalo emajoyintini. USteve Uria uzivivinya inani elikhulu lokugxuma, kufaka phakathi umlenze owodwa, ngakho-ke kunengcindezi enamandla eqakaleni.
2. Uhlelo lwe-Weider Ruthless Workout Program alwakhelwe esimisweni sokuthi kusuka kokulula kuye kokunzima, njengoba kwenzeka kaningi. Kusukela ngosuku lokuqala uzosebenza kuze kube sezingeni eliphezulu.
3. Umklamo wohlelo, umculo wangemuva ushiya okuningi ongakufisa. Ikakhulukazi uma kuqhathaniswa nezinhlelo ze-c ezivela ku-Beachbody. Phakathi kontanga babheka ukusebenza kwemizuzu engu-20 "kwezempi" noTony Horton.
USteve Uria onesihluku uyathembisa ukushintsha umzimba ngokuyisisekelo, ukukhulisa amandla nokwandisa amandla emisipha. Ncoma ukuthi ngaphambi kokuqalisa kohlelo ukuphasa isivivinyo esifanelekile. Uzomangala imiphumela yakho ithuthukiswe kangakanani ngemuva kwezinyanga ezimbili kuhlelo Weider Ruthless Workout Program.
Bheka futhi: IMasters Hammer neChisel: isakhiwo esiyinkimbinkimbi esivela eBeachbody.