Asina tsitsi Steve Uria: 20 yakanyanya kurovedza muviri yekurema uremu uye kutsungirira

Yakawanda yakapararira dzidziso iyo iwe yaunogona kuwana yakawanda mibairo munguva pfupi. Steve Urias anopa isina tsitsi MMA Workout: Weider Ruthless Workout Chirongwa. Kushanda makumi maviri, maminetsi makumi maviri pazuva uye mumwedzi miviri iwe unogashira muviri wekuti waingorota nezvayo chete.

Zveshuwa nezve kudzidziswa uku pawebhusaiti yedu tinoda kutenda Diana, mumwe wevaverengi vewebhusaiti yedu. Kutenda Diana, takaratidza nezvechirongwa ichi. Ndatenda kune vedu vaverengi mune kufarira kuzadzikiswa kwewebhusaiti yezvinhu zvitsva. Tichave tichifara kuramba tichizadza katarogu yedu yekudzidzira.

Tsanangudza chirongwa chisina tsitsi naSteve Uria

Mudzidzisi wepasi rese Steve Uria akagadzira super-yakaoma, iyo yaidaidzwa kuti Ruthless, zvinoreva kuti vasina tsitsi kana vasina tsitsi. Chirongwa ichi chinosanganisira makumi maviri ekushanda kwakasimba kwemazuva makumi matanhatu ekuurayiwa. Basa rese rinotora maminetsi makumi maviri, asi panguva iyoyo tora mutoro wakaenzana nechidzidzo cheawa rimwe chete. Iwe wakamirira nguva yenguva, moyo wakasimba kudzidziswa, yakasimba plyometric uye inonetesa isometric mutoro. Complex Steve Uria - ine hutsinye, asi nzira inoshanda yekudzora huremu.

Chirongwa ichi chinosanganisira anotevera-maminetsi makumi maviri ekurovedza muviri:

1. Yakaomarara Dunhu. Inosanganisira 3 chikamu 3 kurovedza muviri: kwepamusoro, kwepakati nepasi muviri. Maekisesaizi (kusvetuka jacks, kugara UPS, Push UPS, crunchy) anoitwa mumativi maviri.
2. Nguva dzeLunatic. Nguva yenguva cardio: 40-45 masekondi iwe unoita kurovedza muviri, zorora kwemasekondi 10-15. Uye saka zvese maminetsi makumi maviri
3. Kuuraya zana. Iwe unotakura 6 chete maekisesaizi, asi iwo akagadzirirwa huwandu hwakawanda hwekuenderera uchidzokorora. Kana iwe uchinyudza mamwe burpees kwemaminitsi mashanu pasina zororo, saka funga kuti danho rakaomesesa riri kumashure kwedu.
4. Wakaipa Wepasi Muviri. Workout yezvidya uye magaro, uko iko kuchinjanisa kwakanyarara uye kumhanya-mhanya kurovedza muviri. Inoitika mumativi maviri: kutanga iine tariso pagumbo rerudyi, ndokuzo kuruboshwe.
5. Kurumidza-Kunonoka Kupisa Dunhu. Chinhu cheiyi kirasi ndiko kuiswa kwekutanga kwekurovedza muviri zvine mutsindo, uye wozononoka. Iwe wakamirira kusvetuka kwesimba, kukwira padombo, mamwe mabhureki uye mapapu.
6. Ruthless Ringside. Chimiro chiri kickboxing, chakanangana nepamusoro muviri. Iyo tempo iri kuenderera kumusoro, asi, uye yakanyorovera.
7. Tabata ziya. Iyo yakaoma iri muchimiro cheTABATA: masekondi makumi maviri ekusimba, masekondi gumi ekuzorora. Iwe unogashira chete maekisesaizi mana, asi imwe neimwe ichave nzira sere.
8. Core & Flex. Kurova-kupisa muviri kwedumbu: kurovedza muviri kubva pakamira, kunyepa uye tambo. Pakupera kwemaminitsi mashanu ekuzorora uye kutambanudza.
9. Asina tsitsi Anodzosera. Aerobic-simba mutoro wemapoka ese emhasuru. Inoenda paavhareji kumhanya, iwo akakosha kurovedza muviri: pushups, puranga, mapapu, squats.
10. kwakachena Willpower. Plyometrics ine akasiyana siyana anonetsa kusvetuka, kuchinjanisa nemaexercise emaoko nemapfudzi.
11. nakisa Simba & Simba. Simba kudzidziswa kwedumbu, maoko, zvidya uye magaro. Inononoka kumhanya, yakawanda nhamba yekudzokorora.
12. chinjikira Dunhu. Kudzikama kushanda pakudzidzisa tsandanyama dzemudumbu: zviitwa zvese zvinoitwa kubva panzvimbo yakatwasuka.
13. Nitro Burn. Mafuta anopisa cardio anogara aripo podrujkami, kusanganisira negumbo rimwe. Pakati pechirongwa ichi chinoramba chakanyanya kumhanya.
14. Hardcore Abs & Arms. Maitiro akaomesesa emaoko nedumbu. Iwe wakamirira pushups, misiyano yemapuranga, zvinhu zve kickboxing uye zvimwe zviitwa zvemuviri wepamusoro.
15. Donhwe. Plyometric cardio iyo inosanganisira pfupi kuenderera kurovedza muviri. Inopfuura mumakumbo mana uye inovimbisa kupisa yakawanda macalorie.
16. Bvarura 10's. Iwe unozoita ipfupi 10-secundae kurovedza mudenderedzwa, uye denderedzwa rega rega ichawedzerwa imwe nyowani yekurovedza muviri. Nekuda kwenzvimbo dzinogara dzichichinja yechiitwa zvakanyanya.
17. Speed, Simba, Sweat. Kumwe kudzidzisa kwakasimba kwecardio nekusvetuka uye nemadhishi. Yakagadzwa mumativi maviri pamaminitsi gumi nemapfumbamwe. Pakupera kwekutenderera Push-UPS sekudzidziswa uremu.
18. mutambo Tambanudza & Yoga. Simba yoga inosangana nekutambanudza mapoka ese emhasuru ichakubatsira iwe kuzorodza mhasuru mushure mekuedza.
19. muunganidzwa muviri Dunhu. Dzikama simba rekudzidzira kurovedza kwemaoko, dumbu, magaro nemakumbo.
20. mubatsiri Kudzidziswa. Kudzidziswa kwakasarudzika, uko kwese kwese maekisesaizi anoitwa ari maviri. Ichi chiitiko chinofanirwa kuitwa chete kana iwe uine mumwe wako.

Kune makirasi hauchazoda zvekuwedzera zvekushandisa, ese maekisesaizi uremu. Kubva pamazuva ekutanga chaiwo iwe uchawana kwakanyanya kurovedza muviri: nguva ye kunyudza zvishoma nezvishoma muchirongwa hakuzoite. Ndokusaka yakaoma iri noutsinye Steve Uria zvirinani kutanga nevanhu vakatodzidziswa. Mukuita kwekuita maekisesaizi, iwe uri kuzokudziridza kutsungirira. Asi kuti ibudirire kupedzisa iyo yakaoma, zvirinani kuti iite zvinotevera zvinodiwa:

• Ita zviri nyore mapuranga, mamwe mabhureki, pushups, squats, mapapu;
• Kugadzirira kuramba uchirwisa cardio mutoro kwemaminitsi makumi maviri;
• Usatya kusvetuka, plyometric, uye kusave nematambudziko nemabvi ake.

Chirongwa chisina hutsinye chinosanganisira yakagadzirirwa-yakagadzirirwa chirongwa chemazuva makumi matanhatu. Steve Uria anopa kuita kupera kwevhiki, nekuti mutoro wezuva nezuva unongori maminetsi makumi maviri. Unogona kuenda maererano nechirongwa, uye unogona kusanganisa kudzidziswa pakuona kwake.

Izvo zvakanaka nezvakaipa zvechirongwa

zvayakanakira:

1. Asina tsitsi Steve Uria anokupa iwe yakakura yekukwirirana nguva yekudzidziswa, iyo iwe yauchazokwanisa kukurumidza uye nekubudirira kudzikisa huremu, kupisa mafuta, kubvisa nzvimbo dzedambudziko nekusimbisa mhasuru.

2. Unofanirwa kungoita maminetsi makumi maviri pazuva, uye kwese kwese kubhururuka kunenge kusingaonekwe. Maminitsi makumi maviri ezuva nezuva zvakanyanya uye mushure memasvondo masere muviri wako unozoshanduka uye kutsungirira kwako kuchawedzera.

3. Kusiyana neUpenga, kana iwe uri pamugumo wezvaunogona muchirongwa ichi, murairidzi anokusiira zvishoma zvekuchengetedza muviri panguva yekudzidzira.

4. Steve Uria anopa chaiyo yakawanda yehuremu kudzidziswa, isometric uye kushanda pane mhasuru zviitwa. Zvinoreva kuti iwe uchaita kwete chete kuonda asi kutetepa tsandanyama.

5. Chirongwa ichi chaisanganisira makumi maviri ezvikamu: iwe unowana akasiyana kwazvo uye akapfuma tata.

6. Unogona kusiyanisa zviitwa izvi pakati pavo sezvavanenge vachida, unogona kutevedzera karenda yakagadzirwa, uye unogona kungowedzera zvikamu zvemaminitsi makumi maviri muchirongwa chako chemuviri.

7. Haufanire kuda chero chinowedzerwa michina, kunyangwe zvidhoma.

8. Haungogadzirise yako moyo-kutsungirira, sezvo zvinowanzoitika nemabasa akafanana. Asi zvakare kuchawedzera tsandanyama kutsungirira, nekuti iwe unowana akawanda ekudzokorora simba masimba.

nezvayakaipira:

1. Anenge ese mashandiro akazadzwa nema plyometric, zvinoreva kuti mutoro pamajoini. Steve Uria ari kudzidzira kuwanda kusvetuka, kusanganisira negumbo rimwe, saka kune zvakare kumanikidza kwakasimba pachigunwe.

2. Iyo chirongwa Weider Ruthless Workout Chirongwa haina kuvakirwa pamisimboti kubva kubva nyore kusvika kuoma, sezvazvinowanzoitika. Kubva pazuva rekutanga chairo iwe uchashanda kusvika kune yakanyanya.

3. Dhizaini yechirongwa, mimhanzi yekumashure inosiya zvakawanda zvekuda. Kunyanya kana ichienzaniswa ne c zvirongwa kubva kuBearbody. Pakati pevezera rako vanoona iyo yemaminetsi makumi maviri "echiuto" kurovedzwa naTony Horton.

Akaoma noutsinye Steve Uria anovimbisa kushandura muviri zvakanyanya, kuwedzera kusimba uye kuwedzera simba remhasuru. Kurudzira kuti pamberi pekuitwa kwechirongwa kupasa fit-bvunzo. Unogona kushamisika kuwanda zvakadii zvawanikwa mushure memwedzi miviri pachirongwa Weider Ruthless Workout Chirongwa.

Onawo: Iyo Masters Hammer uye Chisel: iyo yakaoma yakaoma kubva kuBearbody.