Scott Adkins: maphunziro - njira kukwaniritsa thupi mawonekedwe a

Ekdins Scott, wotchuka wosewera British, nthawi yaitali sanaulule chinsinsi, amene lakwaniritsa waukulu chonchi mawonekedwe thupi. Katswiri wa kuponya ndi bwino anayamba minofu misa, anasonyeza mafilimu monga "mtheradi" (2 ndi 3 mbali), "owonongeka" (Part 2), ndi mafilimu ena otchuka kanthu, anauzira mafani kuyamba mwachangu chinkhoswe mwini masewera maphunziro. Zimenezi zimaphatikizapo Scott Adkins maphunziro? Kodi kukwaniritsa ngati mawonekedwe wangwiro?

A mbiri pang'ono

Masewera a karati Scott anali ndi chidwi kuyambira ali mwana. Anauziridwa ndi kuti akhale mmisiri wa Jean-Claude Van Damme, Dzheki Chana ndi Bruce Lee, amafuna kukhala otchuka ndi kukhala ngati mafano awo. Ndi unyamata Scott Adkins maphunziro anayamba nthawi zonse. Atate wa wosewera tsogolo anathandiza Sports mwana, mukuzilemba izo mu judo kalabu, yomwe ili pafupi ndi nyumbayo. Kuyambira nthawi imeneyo anayamba ntchito meteoric mu masewera Scott.

Osati zokhazo wina mtundu wa masewera a karati, Scott ophunzitsidwa British Taekwondo Association, masewera a nkhonya, ndipo anadzakhala chidwi wosanganiza masewera a karati. Chifukwa cha khama ndi luso kupita ku mapeto, Adkins lakwaniritsa mkulu mlingo wa luso la ntchito za nkhondo, anatsimikizira lamba ofiira taekwondo, ndi wakuda - mu masewera a nkhonya. Yaitali mchitidwe walola wosewera wotchuka kukhala yake dongosolo maphunziro kusintha mitundu ya ntchito kake see, kupirira.

pulogalamu Scott Adkins maphunziro

A pulogalamu yapadera yopangidwa ndi Scott Adkins, amalola kudzera zosiyanasiyana zokambirana kukwaniritsa bwino mpumulo thupi ntchito kukongola inawomba zosiyanasiyana masewera a karati njira, komanso kuchuluka mphamvu, kupirira. Pophunzira njira zambiri, mumaganiza ndi masukulu a masewera a karati, wosewera amagwiritsa ntchito njira Integrated:

• cardio kutentha ndi Kuonjezera cangu;
• wokhulupirira zolemera ntchito minofu, kunenepa;
• kudabwitsa chiyesedwe cha zipangizo kuwonjezera liwiro anachita ndi see;
• anatambasula Zochita kusinthasintha ntchito;
• contactless ndi kukhudzana nkhondo kusintha.

Monga sitima wosewera otchuka?

Scott Adkins maphunziro amachita chaka chonse motere: tsiku - magawo 1-2, ndiye linanena bungwe lina. pulogalamu imasiyana malingana chandamale panopa. Ngati wosewera ndi akufuna kuonjezera minofu misa, chimakhudza zolimbitsa lalikulu kwambiri ndi zolemera. Ngati mukufuna kuchepetsa thupi, koma yang'anani zambiri zoyenera ndi embossed, chidwi kwambiri linaperekedwa kwa mphamvu ya ntchito ndi kuwonjezeka mu kuchuluka okwana ndi kulemera osachepera likuyandikira.

Mphamvu maphunziro Scott Adkins kuonjezera, kukhazikitsa minofu torso ndi manja zikuphatikizapo benchi atolankhani barbell ku pachifuwa pa benchi ndi kumathandiza kupeza ngodya zosiyanasiyana kuphatikiza zolimbitsa thupi ndi dumbbells ku kubwereza 8-10, pang'onopang'ono kuwonjezeka katundu. Deadlift amathandiza kukhala minofu ya kumbuyo, kukokera pa mowa, kukankha akuluakulu ntchito mpira bwino minofu kamvekedwe chapamwamba thupi ndi ABS. Wangwiro mawonekedwe ndi mphamvu phewa, Scott amakwaniritsa kasinthasintha kulemera makilogalamu 25 kuzungulira mutu wa 20 nthawi iliyonse malangizo. Mwamsanga malekezero m'munsi n'kofunika kuti zidule mu machesi, ngati wathandiza kuonjezera kudumpha chingwe kapena pa nsanja, zosiyanasiyana kuponya, kukonza zidule acrobatic. Cardio Scott ntchito kuonjezera thupi wamphamvu. chidwi linaperekedwa wosewera nthawi zikugwira ntchito ukugunda luso monga ndi blower kapena zipangizo zina masewero olimbitsa thupi ndi maphunziro nkhondo ndi mdani weniweni.

Scott Adkins: Ntchitoyi ndi zakudya

Kudya n'chofunikira kwambiri pomanga thupi langwiro. Scott Adkins maphunziro akuonetsa kaphatikizidwe zakudya fractional, munali ndalama mkulu wa nyama mapuloteni. Total calorie tsiku zakudya kuchita masamu ndi chilinganizo zotsatirazi: kulemera kwa thupi (kg) * 33. Pa masiku maphunziro, kuwonjezera kwa chithunzi ichi cha 500 kcal, pamene akupuma kuchotsa zopatsa mphamvu 200. Scott Adkins tsiku menyu tichipeza mapuloteni chakudya atatu wandiweyani komanso zokhwasula-khwasula awiri ka kanyumba tchizi kapena malo omwera Mphamvu kugwedezeka: khangaza grenadine, lalanje ndi madzi peyala, madzi mchere ndi matalala. Pakati pa makalasi wosewera tikulimbikitsidwa kumwa madzi ambiri sanali enaake.

Scott Adkins wakonda kupereka 100% thandizo maphunziro mwamphamvu yapamwamba ndi mayendedwe, pazipita potsegula matupi awo. Luso kuwayang'anira mosamala zochita munthu wa thupi panthawi kapena zochitika zina thupi, kuyesera ndi ma osiyana zokambirana athandizike wosewera kuonjezera dzuwa la zinthu ndi kudzapeza yabwino mawonekedwe magawo.