Mukati
Iyo kambani Beachbody haina kuneta kufadza vateveri vavo neyakagwinya zvirongwa. Isu tinopa iwe kutarisisa kwakaomarara Core De Force - chirongwa chakanyanya-chinoshanda zvichibva pane zviitwa kubva kune yakavhenganiswa martial arts.
Kana iwe uchida kugogodza kunze kwakakura mumazuva makumi matatu usina kushandisa chero huremu hwekuwedzera uye kuramba, chirongwa ichi chako. Iyo yakaoma inogadzirwa zvichibva pazvinhu zveMMA - yakavhenganiswa karati. Kudzidzira kunosanganisira musanganiswa unobudirira weBoxing, kickboxing uye Thai Boxing, izvo zvinoshanduka nezvikamu zvinoputika zvecardio uye masimba esimba nehuremu hwayo. Chirongwa ichi chakanakira kuonda, kusimbisa goko, kugadzira dumbu rakadzika uye kuvaka chivezwa chinokwezva chemuviri.
Zvekushanda pamba tinokurudzira kuona chinyorwa chinotevera:
- Maitiro ekusarudza akasimba Mat: ese marudzi uye mitengo
- Iwo epamusoro makumi mashanu akanyanya kurovedza emabhuru ane toni
- Wepamusoro gumi nemashanu TABATA vhidhiyo inoshanda kubva kuna Monica Kolakowski
- Ungasarudza sei kumhanya neshangu: bhuku rakazara
- Rutivi rwenzvimbo yedumbu uye chiuno + gumi sarudzo
- Ungabvisa sei divi: makumi maviri emitemo mikuru + makumi maviri ekurovedza muviri
- FitnessBlender: matatu akagadzirira Workout
- Kugwinya-chingamu - giya rakanyanya-rinobatsira revasikana
Tsananguro yechirongwa Core De Force
Uri kudzidzisa Joel neJeriko (Joel Freeman naJeriko McM Matthews) - shamwari dzenguva refu dzine ruzivo rwakakura muindasitiri yekusimbisa muviri. Ivo varairidzi vanodzidziswa kubva kuAmerican Fitness Association (AFAA) uye National Academy yeMitambo Mishonga (NASM). Chinangwa chavo chagara chiri chekubatsira vanhu kuwana chimiro chakakura chemuviri. Vakafemerwa nekubudirira kweMMA kudzidziswa, ivo vakagadzira chirongwa chehunhu icho chinokubatsira iwe kuwana zvinoshamisa zviitiko mumazuva makumi matatu chete.
Kune zvidzidzo pachirongwa cheCore De Force haufanire kuda chero chinowedzerwa michina! Uku mukana wakakosha kwazvo wechirongwa, nekuti mamwe emamwe mapurogiramu eBlackbody anoda Arsenal yemidziyo yemitambo (semuenzaniso, Iyo Master's Hammer uye Chisel). Iwe unenge uine chombo chikuru chikuru muviri wako wega, uyo, chokwadi, unozokutungamira kuchinangwa.
Muchirongwa chakarongwa chakakumirira iwe maminetsi matatu-kutenderera, uchichinjanisa musanganiswa wakasiyana wetsiva uye kurovedza zvine huremu hwako. Iwe unenge uri kutsvaira mafuta, kukudziridza kusimba uye nekuvandudza mhando yemuviri wako. Zvisinei nedanho rako rekudzidziswa, iwe unozogona kudzokorora ese mafambiro, asi pamwe uchitsigira rako pachezvako.
Kuti ienderane neCore chirongwa De Force
- Kune avo vanoda kusimbisa dumbu rako kuti usimbise musimboti uye uvake mutete une toni muviri.
- Kune avo vanofarira kudzidziswa nezvinhu zvakasanganiswa zvehondo.
- Avo vane zvepakati uye vemberi muviri wemuviri uye vakave neruzivo nemamwe zvirongwa zveBearbody.
- Kune avo vanofarira kudzidzira kwakanyanya.
- Uye kunyangwe avo vasingatsvage chirongwa chakazara, asi vanofarira kuwedzera kune yako vhidhiyo yekuunganidza idzva HIIT kurovedzwa.
Rondedzero yeCore chirongwa De Force
Kudzidzisa Core De Force kunogara kubva pamaminitsi gumi kusvika pamakumi mana nemashanu. Iwe unofanirwa kuita kamwe kurovedza pazuva, mazuva manomwe pavhiki kwemazuva makumi matatu. Asi usazvidya moyo, zuva rega rega rechinomwe izuva rekudzorera rinoshanda. Iwe urikuzoita pane akapera karenda makirasi.
Complex Core De Force inosanganisira zvitanhatu zvekudzidzira, zvikamu zviviri zvekutambanudza uye maviri mabhonasi mavhidhiyo emuchina. Iwo ekudzidzira ekudzidzira ane maminetsi matatu-maminetsi kutenderera: 6, 9 kana 12 zvinoenderana nechirongwa chaicho. Zvakare mune yehutano kosi inosanganisira mana mavhidhiyo ane nhanho nhanho ongororo yeese akamboshandiswa mafambiro uye musanganiswa.
Basic maitiro:
- MMA Speed (6 kutenderera - 25 maminetsi). Chidzidzo chemuviri wepamusoro, dumbu, uye kuhukura, zvichibva pakufamba kweBoxing.
- MMA Yakabvaruka (9 kutenderera mumaminitsi makumi matatu). Kudzidziswa kwemuviri wese kunoenderana neThai Boxing.
- MMA Simba (Kutenderera gumi nembiri - maminetsi makumi mashanu nemashanu). Muchidzidzo ichi iwe unoshandisa chinoshanda chinoputika kufamba kubva kuMMA kuumba yakasimba, yakaumbwa muviri.
- MMA Plyo (Kutenderera gumi nembiri - maminetsi makumi mashanu nemashanu). Iyi vhidhiyo inobatanidza Boxing, Thai Boxing uye plyometrics.
- Simba Chivezwa (9 kutenderera mumaminitsi makumi matatu). Simba rekudzidzira nguva yekusimudzira kutsungirira uye musimba simba.
- Dynamic Simba (Kutenderera gumi nembiri - maminetsi makumi mashanu nemashanu). Iko kwekudzidzira kwakadzika kwakadzika kukwirira kwakanyanya.
Vhidhiyo yekutambanudza uye kupora:
- Kushanda Kudzorera (Maminitsi makumi maviri). Kudzoreredza kudzidziswa, izvo zvakakumirira iwe pakupera kwevhiki.
- Core De Force Rununuro (Maminitsi mashanu). Vhidhiyo pfupi kutambanudza. Ita chikamu chemaminitsi mashanu usati warara kuti unyaradze mhasuru uye kuneta mhasuru.
Vhidhiyo ine kukoshesa pane cor:
- Makore Kinetics (15 maminetsi). Simbisa iyo kori neakasarudzika MMA-mafambiro ayo achakubatsira iwe kuita rakapfava dumbu.
- 5 Min Kore Pane Iyo Pasi (Maminitsi mashanu). Chidzidzo chipfupi chekuhukura pasi.
Rangarira kuti kudzidziswa kukanganisa uye kwakasimba, saka kwakakodzera chete kune vanhu vasina matambudziko ehutano. Kana iwe uchida zvirongwa zvekudzikisa uremu uye uine hunhu hwakanaka kune kudzidziswa mune iyo MMA maitiro, iyo yakaoma Core De Force iwe yaunofanira kuda.
Onawo: TapouT XT: yakaoma yeakanyanya-zvakanyanya kurovedza muviri pahwaro hweMMA.