Mukati
Craig Capurso is atypical bodybuilder, kana paine chinhu chakadaro zvachose. Craig akangwara nezvekudzidziswa kwake uye anodya neruzivo rwehunyanzvi. Tevedza iyi chirongwa chekurovedza muviri kuita kuti musika wekusimba ukuteerere.
Kufanana nevatambi vakawanda vemazuva ano, Craig Capurso asvika pane imwe nguva muupenyu hwake apo asingachakwanisi kutamba mutambo wehuduku hwake. Craig aiva mutambi wenhabvu. Iye zvino ave mugadziriso wekusimba uye ari kukwikwidza muchikamu cheIFBB (International Federation of Bodybuilding) Athleticism.
Shanduko kubva kune mumwe mutambo kuenda kune mumwe kwaienderana nekuchinja kubva kune rimwe kurovedza muviri kuenda kune rimwe. Iye haachashandisi Huru, Inokurumidza, Yakasimba musimboti, asi panzvimbo pacho anoita senzombe.
"Ini ndakagadzirisa maitiro matsva ekudzidzira mavhoriyamu ini," anodaro Capurso. “Ndinombozorora zvishoma, ndinoedza kusimudza masimbi anorema sezvinobvira, uye ndoita kudzokorora ka100 kwechimwe chete. Handitozivi kuti ndinosvika sei kugym. ”
Kudzokororwa zana kunotevera superset inozotevera zuva rekushanda paNew York Stock Exchange.
Izvo zvese nezve kungoerekana, kuchinjika - anodaro Capurso. “Ndagara ndichigadzira muviri wangu zvakanyanya. Seti inotevera inongondifadza pandinofanira kufunga nezvazvo. “
Cardio haasi dhiyabhorosi, asi zvakare haisi atari yemitambo inoera. Craig anoshandisa hunyanzvi hwetsiva mukudzidziswa, izvo zvinobatsira kune zvese hutano hwemoyo uye kukura kwesimba.
“Ndiri murume anogwinya. Ini ndichachinjika, ”anodaro Capurso. “Ndichasvetuka. Ndichamhanya ndichitenderera muhoro. Ndicharasa. Ndichadzidzisa zvakawanda. Uchaona kuti ndinodikitira sei. “
Uzivi hwekudzidziswa kwaCraig
Imba yekurovedza muviri ndiyo imba yangu yechipiri. Apa ndipo apo zuva rakaipa rinova zuva rakanaka. Funga nezvechechi yangu iyi kana nzvimbo yangu tsvene. Ndinodzidzira nezviremu zvemahara uye ndinoedza kutambanudza mhasuru yese muboka rangu remamhasuru.
Semutambi, ndakadzidzisa maererano nenheyo ye "yakakura, yakasimba, yakakurumidza", iyo yakagadzira nheyo yakanaka. Ikozvino ndiri "kupedza" boka rega rega remhasuru uye ndichishanda pane dzangu dzisina simba kuti ndigadzire chitarisiko chakatonyanya kunaka.
Iwe unofanirwa kugadzirira chigadziko kubva pakutanga. Kusvika ikozvino, makumbo ndiwo chikamu changu chakasimba chemuviri uye chandinoda mhasuru boka mukudzidziswa. Shanda pamapoka ose emhasuru kuti utarise zvakakwana. Hapana chinhu chinonakidza kupfuura muviri mukuru wepamusoro uye pasina muviri wakaderera zvachose, kana zvakasiyana. Parizvino ndiri kushanda pamuviri wangu nehurongwa hwangu hutsva hwekudzidzisa. Ini ndaimbodzidzira nezviremu, asi neakaderera reps. Ndakatoona kuti ndainge ndasimba asi nyama dzangu hadzina kurwadza.
Ndinoziva kana tsandanyama dzangu dzichirwadza, ndakadzikuvadza, uye ndichatofanira kushanda zvakanyanya svondo rinouya kuti ndiwedzere lactic acid pachikumbaridzo. Ichi chikamu chemaitiro apo iwe unokuvadza tsandanyama dzako kuti upore. Saka zvichava zvemunhu wese. Rangarira, hapana zvikero pachikuva.
Best Body Part: Ndagara ndiine maquads makuru. Ndinonzwa kunge ndine base yakanaka. Ndine musana wakasimba kutenda maekisesaizi esimba ayo andakaita munguva yakapfuura. Nzira yangu yekudzidzira yakandibatsira kugadzira imwe fomu yemitambo mumakore, asi ikozvino ndiri kutongwa nezvose. Nhengo dzese dzemuviri dzinofanirwa kutaridzika zvinoyevedza.
Nhengo yemuviri isina kusimba: Tsandanyama dzangu dzemhuru dzakanyanya. Ndinofanira kutanga kuita zvimwe zvacho. Ndinofanira kutanga kupa ngwariro yakawanda kwavari nguva dzose.
Chirongwa chekudzidzisa
Mitemo yekudzidzisa
- 2-3 maminetsi ekuzorora pakati pemaekisesaizi, kunze kwekunge apihwa neimwe nzira neiyo superset.
- : tinopedza 1st exercise, pakarepo enda kune yechipiri (pasina kukanganisa), wozozorora 2-2 maminetsi isati yasvika.
- Handizviganhuriri kunguva ndiri mujimu; kurovedza muviri kunotora nguva yakareba sezvaidiwa.
- Ini handiite cardio kunze kwekunge mwedzi wapfuura kubva pamakwikwi.
Kudzidzira inzwi
- Sarudza uremu hwekutanga seti, iyo iwe unogona kudzokorora 15, asi kwete 16 nguva.
- Izvi zvichava uremu hwako kune ese seti.
- Tevedza seti kusvika wasvika nhamba yaunoda yekudzokorora (semuenzaniso, zana).
- Iwe unozonyanya kuda 2-3 maminetsi ekuzorora pakati peseti.
Zuva 1: Chifuva
Kudzidziswa kwehuwandu:
1 svika pa 100 kudzokorora
Superset:
4 nzira kusvika Max. kudzokorora
4 nzira kusvika Max. kudzokorora
Superset:
4 nzira kusvika 12 kudzokorora
4 nzira kusvika Max. kudzokorora
Zuva rechinomwe: Kudzoka
Kudzidziswa kwehuwandu:
1 svika pa 100 kudzokorora
Superset:
4 nzira kusvika Max. kudzokorora
4 nzira kusvika 20 kudzokorora
Superset:
4 nzira kusvika Max. kudzokorora
4 nzira kusvika Max. kudzokorora
Zuva 3: Makumbo
Kudzidziswa kwehuwandu:
1 svika pa 100 kudzokorora
Superset:
5 nzira dze 12 kudzokorora
5 nzira dze 12 kudzokorora
Maitiro akajairwa:
3 nzira kusvika 25 kudzokorora
5 nzira dze 12 kudzokorora
Zuva 4: Mapfudzi
Kudzidziswa kwehuwandu:
1 svika pa 100 kudzokorora
Superset:
4 nzira kusvika 12 kudzokorora
4 nzira kusvika 12 kudzokorora
Superset:
4 nzira kusvika 12 kudzokorora
4 nzira kusvika 15 kudzokorora
Zuva rechishanu: Maoko
Dziisa:
2 nzira kusvika 25 kudzokorora
Superset:
5 nzira dze 12 kudzokorora
5 nzira dze 12 kudzokorora
Superset:
4 nzira kusvika 15 kudzokorora
4 nzira kusvika 15 kudzokorora
Superset:
4 nzira kusvika 12 kudzokorora
4 nzira kusvika 12 kudzokorora
Zuva rechitanhatu: Abs / Mhuru
Superset:
4 nzira kusvika 15 kudzokorora
4 nzira kusvika 20 kudzokorora
Superset:
4 nzira kusvika 15 kudzokorora
4 nzira kusvika 20 kudzokorora
Superset:
4 nzira kusvika 15 kudzokorora
4 nzira kusvika 20 kudzokorora