Mutero Wemuviri Wenyu Wose Iri Iri Bhogi Bag Workout
Iwe haufaniri kunge uri nyanzvi yeMMA kurwisa kuenda kumativi mashomanana kumba, asi iwe unogona kubatsirwa nekuedza Mutevedzeri weMMA wakagadzirwa neunyanzvi fighter. Chris Camozzi, ane makore gumi nematanhatu eUFC muhondo anogara achidzidzira kurwisana kwake kukuru, akaronga purogiramu inotevera kuti akupe MMA yekuvhima chiitiko chekuedza kumba. Zvose zvaunoda ibhandi rinorema, mabheji ebhokisi, ruoko wraps uye rambo rutsotsi kukweta mamiriro ako ekugadzirisa kusvika murefu gear.
Usanetseka, kana iwe usingakwanisi kuwana bhegi rinorema kana magirafu, tarisa "bhonasi yakapoteredza" pakuguma kwechinyorwa ichi-iyo kushandiswa kwemagetsi isina basa rakagadzirirwa kutevedzera mafungiro emwoyo kushandiswa kwakaitwa MMA chiitiko munguva yehondo huru.
1 - Jump Ropa
Zvakakosha kuita kuti mwoyo wako uwedzere paunotanga kubasa kwako, uye kusvetuka tambo ndiyo nzira yakanakisisa iyo inobatanidza kushanda kwepfungwa nemagetsi, nekukurumidza, uye kubatana "Ndinoda kuita zvishanu, maminitsi mashanu ekutambisa rope neminiti 1 yokuzorora pakati pega roga, "Camozzi inoti, kunyange zvazvo anobvuma kuti inogona kuva yakaoma kune vatangadzi.
Kana iwe uri mutsva yekudhonza tambo, Camozzi inokurudzira kutanga nemishanu, maminitsi gumi neminomwe pamwe neminiti imwe yezororo pakati pemasere. "Iwe unoda kuti zvive zvakaoma, asi hazvifaniri kunge zvakanyanya kuoma zvokuti zvinopedza basa rako rekutsvaga. Tsvaga muyero uri maererano nehutano hwehutano hwako huripo kutanga," anodaro.
Ongororo Yakawedzerwa:
- Maminitsi mashanu ari kutamba tambo
- Maminitsi 1 ekuzorora
- Dzokorora katanhatu
Pakati Pakati:
- Maminetsi matatu-kutambanudza tambo
- Maminitsi 1 ekuzorora
- Dzokorora katanhatu
Chokutanga Chekutanga:
- Mutsara wemaminitsi 1
- Maminitsi 1 ekuzorora
- Dzokorora katanhatu
Paunenge wapedza tambo yako yakamhanya, tora mvura, gadzira maoko ako, woisa magirafu ako. Ichi kuputsa kunofanira kuchengetwa nekukurumidza uye kubudirira sezvazvinogona.
2 - Shadowbox
Mufaro wemumvuri wechipfuva chako unofadza, zvichienderana nenguva yakawanda yaunayo. Shadowboxing yakanaka chaizvo-uri kuparadzanisa nemumwe munhu anofungidzira, achikandira mapepa uye achifamba-famba achindinyorera.
Asi nekuda kwekushanda kwakananga, izvo hazvirevi kuti iwe unofanira kutora zvishoma. Camozzi anosimbisa kuti iwe unofanira kuzvikanda iwe, uchishanda nekukurumidzira nokukurumidza kunyorera uye dzakawanda zvemakumbo. "Iwe uchazvinzwa mumakumbo ako mushure mokunge mumumvuri wekubata, uye ndizvo zvatinoda," anodaro. "Fungidzira iwe uri munhare yekurwa. Usaisa maoko ako kana kufamba-famba nekukandira combo pano neko."
Camozzi inowanzozadza zviviri kusvika kune zvitatu, maminitsi mashanu eminondo yekutsanya-paced shadowboxing uye kufamba. Asi kana iwe uri mupfupi nenguva, unogona kusarudza imwe chete, maminitsi mashanu, kana kuti iwe unogona kuzvicheka zvachose kubva pane zvaunogara uchiita, uchikwira zvakananga kune basa rinorema rebhagi.
Mazinga ose:
- 5-maminiti emumvuri wekukurumidza
- Maminitsi 1 ekuzorora
- Dzokorora zero katatu
3 - Heavy Bag Bag Basa
Basa rinorema rinogona kuitwa newe pachako kana nemumwe wako-kusarudzwa kuri kwauri, asi kurovedza shamwari kunowanzova kunakidza.
Camozzi inowanzoita bhagi rinorema rinokonzerwa nematatu, maminitsi mashanu, uye rimwe nerimwe rinotevera neminiti imwe yekuzorora. Rumwe rutivi rwakapoteredza rinotarisa pane zvakasiyana zvekudzidziswa. "Ndinoda kutanga nemumwe, maminitsi mashanu kumativi ose ekungorova, maoko chete. Izvi zvinofanira kuitwa pamwero wakakura nepamusoro pemakumbo," anodaro, achiwedzera kuti iwe unofanira kufungidzira kasi yako nesimba, uchishanda nguva yakareba uye yakavhara mapepa. "Kazhinji ndinokanda katatu kusvika kuine-punch punbos nokukurumidza, kuita imwe yeavo majeka zvakasimba sezvandinokwanisa. Zvakanaka kuchinja rhythm."
Yechipiri, maminitsi mashanu inotenderera yakafanana mubasa kune yekutanga, asi yakangotarisa pamabviro nekukandira mafambiro panzvimbo yebhodhi. "Ndinorambidza pasi, kumusoro, uye pakati pepakati, uye kazhinji kaviri-kukwidza kukanda-kureva kuti ndinokanda kuruboshwe rworuboshwe, kuruboshwe kukakata, rimwe shure kune rimwe nekukurumidza sezvinobvira," Camozzi inoti. "Iniwo ndinovhenganisa kumusoro uye pasi. Ndinogona kukandira pasi pasi kuruboshwe pakarepo yakatevedzerwa nepamusoro-soro kukanda." Pfungwa yacho ndeyekuchengetedza kufamba nekukurumidza uye yepamusoro-volume kwemainiti ose emaminitsi mashanu, asi iwe unogamuchirwa kuti uve nekusika paunenge uchienda.
Mutsara wechitatu, maminitsi mashanu unoisa zvinhu zvose pamwe chete, kubatanidza kuvhara nekukanda. Izvi zvichakutorera iwe, asi ita zvose zvaunogona kuti uchengetedze simba rako-rinongodarika mazana emaminetsi emubasa. "Hapana kurasa kamwe chete!" Camozzi inosimbisa. "Ndinokanda combos ose uye ndinosangana nekukurumidza uye simba kumativi ose." High, pasi, zvakaoma, zvakakurumidza, zvakapetwa kaviri, zvinopisa mazamu nemapapu. "
Muchikamu chimwe nechimwe chemaminitsi mashanu emaminitsi, zvipe pakarepo kuti ugare. Iwe unogona kutora izvi sezororo rose kana zororo rinoshanda, zvichienderana nemanzwiro aunoita. Semuenzaniso, Camozzi anoshandisa nguva yake yemaminiti "kuputsa" kuti aite basa guru. "Ini ndinogunzva , kana ndinogara pasi, ndichikombera makumbo angu pesebhegi uye ndinosangana nemakaro maviri echiedza kumusoro kweumwe nomumwe."
Paunenge wapedza zvose zvese zvitatu, zvipe iwe 2 kusvika ku-3 wemaminitsi emvura asati uenderera mberi.
Mazinga ose:
- Maminitsi mashanu anoita rutivi rwakazara, kufambisa nekukurumidza
- Nguva yokuzorora kwemaminitsi 1 (kushanda kana kusaita)
- Maminitsi mashanu okukomba-pota, kufambisa nekukurumidza
- Nguva yokuzorora kwemaminitsi 1 (kushanda kana kusaita)
- Maminitsi mashanu okukomba nekurova kumativi ose, kufambisa nekukurumidza
- 2-3 maminitsi uye zororo nemvura
4 - Moto Unopota
kana mumwe wako anoita nguva yake yebasa
Izvo zvinopisa zvakapoteredza zvakafanana nehondo yekupedzisira, yakasimba-yakasimba pakati pako nehogi. Iwe unogona kuita izvi moga kana newaunofambidzana navo, kunyange zvazvo kushanda kwakanyanya kunonakidza (uye kunetsa) paunenge uine mukomana ikoko kuti akudze iwe. "Kana ukazviita uri woga, iwe unotofanira kuzvipikisa," Camozzi inoti.
Mazinga ose:
Isai nguva yenguva yekushandisa purogiramu kusvika nguva zvishanu zvishoma zvemaminitsi makumi matatu zvichiita uye masikati makumi matatu apera. Kana iwe uchiita basa racho usina mumwe wako, iwe pachako uri kuzvikurira zvakasimba sezvinobvira munguva yebasa repiri-rechipiri, zvino uzorore munguva yezororo remazuva makumi matatu. Kana uri kushanda nemumwe wako, iwe unongopedza, mumwe wenyu achiita basa rako panguva yebasa, uye mumwe achiita basa rako panguva yekuzorora:
- Masekondi makumi matatu ekuputira nekukurumidza sezvaunokwanisa
- Masekondi makumi matatu apera (kana mudiwa wako anoita nguva yake yebasa)
- Masekondi 30 anotengesa nokukurumidza uye zvakaoma sezvaunogona
- Masekondi makumi matatu apera (kana mudiwa wako anoita nguva yake yebasa)
- Masekondi makumi matatu ekuputira nekukurumidza sezvaunokwanisa
- Masekondi makumi matatu apera (kana mudiwa wako anoita nguva yake yebasa)
- Masekondi 30 anotengesa nokukurumidza uye zvakaoma sezvaunogona
- Masekondi makumi matatu apera (kana mudiwa wako anoita nguva yake yebasa)
- Masekondi makumi matatu ekuputira nekukurumidza sezvaunokwanisa
- Masekondi makumi matatu apera (kana mudiwa wako anoita nguva yake yebasa)
5 - Core Work uye Pushups
Kana uine nguva, pedza zviviri kusvika kune zvitatu zve -push-ups , uite zvakawanda sezvaunokwanisa pane imwe neimwe yakarongeka uchichengetedza maitiro akanaka, ezvo kupedzisa basa rako neruzhinji rweab exercises, kusanganisira mapuranga , seti-ups , mishonga bhola oblique kupotsa , uye gumbo rinosimudza . Uyu mukana mukuru wekutora chaizvo chepfu uye abs. Kuwedzera maminetsi mashanu kusvika ku10 ndiyo nzira yakanaka yekupedzisa zvinhu.
6 - Bhonasi Dzakapoteredza: Izvo Zvokushandisa-Zvimwe Zvokufambisa Dunhu
Kana iwe usingakwanisi kuwana bhegi rinorema, kana iwe unoda basa raunogona kuita kubva pane imwe hotera kana nzvimbo duku, usanetseka, pane mhinduro. Muzvokwadi, maererano naMat Marsden, murayiridzi wehutano paBeacon College muLeesburg, Florida, uyo ane ruzivo rwekudzidzisa uye kuidzidzira muBrazilian Jiu-Jitsu, Judo, bhoji, Muay Thai, uye Tae Kwon Do, rudzi urwu rwokuvhima rwakanaka inowanzoitirwa MMA fighters nokuti vanofamba kakawanda uye dzimwe nguva vanofanira kudzidzisa kunze kwechimiro chekuita gym.
Marsden inoitawo kuti zvive zvakajeka kuti kushanda kwemuviri wehutachiona hunokosha zvakanyanya mukudzidzisa kweMMA sekukanda mapfumo pasi munhete. "Kana pane chinhu chimwe chete kuti uve nechokwadi mune mutambo uyu, ndeyekuti mwoyo wako unofanirwa kuchinja kakawanda pamusoro pemutambo wemaminitsi mashanu nekuda kwehondo dzakawanda dzinogona kurwisana. Olympic-level wrestling, ipapo dzokera kumakumbo, "Marsden anoti. "Kudzidzisa nenzira iyi, tora pfungwa yekuzvidzivirira, bhora iyo uye uikande mumarara.
Kurwisa nzira yako kuburikidza nehuwandu hwezvakagadziriswa maitiro ekutenderera inzira yakanakisisa yekutevedzera maitiro ekudzidzisa MMA fighters anofanira kushanda. Semuenzaniso, Marsden inopa basa iri rinotevera semuenzaniso wakanaka:
- Maminitsi 1- push-ups
- Maminitsi gumi nemitambo vanofamba makomo
- Maminitsi 1 pombi
- Maminitsi gumi nemakumi mana
- Maminitsi gumi neminomwe
Zorora kwemaminiti 1 mushure mekupedzisa mutsara wemaminitsi mashanu (sezvamunoita mune MMA kurwisana), wozodzokorora, kupedzisa zvikamu zvitatu zvemashure epa circuit.
Mushure mekunge mazadza zvitatu zvitatu zvepanyama, Marsden inokuratidza kuti unopedzisa zvinhu nevekupedzisira, yakakwirira-yakadzika kumativi ose. Ita zvishoma zvishanu kusvika kune gumi zvemasendimita makumi matatu nemaminetsi makumi matatu nemasere ekuzorora, paunenge uchitsvaga kana kutambanudza tambo nekukurumidza sezvaunokwanisa pamasekondi makumi matatu emabasa.
Marsden inowedzerawo kuti rudzi urwu rwechikwata che bodyweight runokwanisika, saka sarudza wakasununguka kusanganisa maitiro sezvaunoda. Anongova neshoko rimwe chete rekuyeuchidza: "Inzwa wakasununguka kuchinja mafambiro, asi ivai nehanya nekusiyana kwezviito zvekuita kuti kuwedzera kwemaitiro emwoyo kushanduke," anodaro. "Neizvi ndinoreva kuti hazviiti matatu ekumhanya-shanduka asati apedzisa nemapuranga maviri ezasi-yakasimba mapuranga nemafuta anotsemuka." Pane kudaro, chengetedza mberi uye mberi pakati pepamusoro-nekudzika-kudzika muviri zvakasimba paunenge uchironga dunhu remuviri wako.
Shoko Rinobva Fit
Zvechokwadi, hapana musha-based based MMA Workouts ichaita zvakakwana kudai adrenaline rush yekupinda mujeri nemumwe murwi. Kana iwe wakanyanyisa nezvekudzidziswa mune zvematongerwo enyika akasiyana, iwe unoda kutsvaga nzvimbo munzvimbo yako nevakokoro vanogona kukubatsira kuwana unyanzvi hunodiwa huri kurwisana nenzira yako kuburikidza nemitambo mitatu yakasimba. Hazvirevi kungozvirova zvakaoma kana kukanda chikwata chakasimba, iwe unofanira kudzidza kugadzirisa uye kurwisana, kuti ungabvisa sei zvigaro, uye kuti ungatora sei chirongo chisina kuputika. Mishandira-based based workouts inogona kukutora iwe kusvika ikozvino.