Scott Adkins: Uqeqesho - ndlela zinempumelelo zokufezekisa ifomu ngokomzimba of

Ekdins Scott, umdlali odumileyo yaseBritani, ixesha elide akazange atyhile imfihlelo, ngayo liye lafikelela imilo emzimbeni kangaka. Ukuyazi ukukhahlela futhi aphuhliswe kakuhle ubunzima kwezihlunu, wabonisa iifilimu ezifana 'Ultimate "(inxalenye we2-3)," The Expendables "(Inxalenye 2), kunye namanye amanyathelo ethandwa, waphefumlela abalandeli ukuba ukuqala bamatasa uqeqesho lwakhe ezemidlalo. Oko kuquka uqeqesho Scott Adkins? Indlela ukuphumeza imilo egqibeleleyo ezinjalo?

A incinane

Martial Arts Scott wayenomdla ukususela ebuntwaneni. Ngokukhuthazwa ubuciko Jean-Claude Van Damme, Dzheki Chana kunye Bruce Lee, wayefuna ukuba odumileyo, ndibe ngezigodo zabo. Ufikisa uqeqesho Scott Adkins waqalisa rhoqo. UYise umdlali elizayo inkxaso nyana Sports, ukubhala oko kwiklabhu judo, ibekwe kufuphi endlwini. Ukususela ngoko waqalisa umsebenzi meteoric kulo mdlalo Scott.

Akuphelelanga olunye uhlobo ikarati, Scott baqeqeshwe e British Taekwondo Association, Kickboxing, yaye kamva waba nomdla mixed ubuciko bokulwa. Ngenxa unyamezelo kunye nesakhono ukuya ekupheleni, Adkins ufikelele kwinqanaba eliphezulu nezakhono zobungcali imfazwe, ukuqinisekisile ibhanti elibomvu taekwondo, namnyama - in Kickboxing. practice Long-term eye wavumela umdlali odumileyo ukuphuhlisa inkqubo yayo noqeqesho ukuphucula iindlela zokusetyenziswa bhetyebhetye, né, unyamezelo.

inkqubo yoqeqesho Scott Adkins

A program ekhethekileyo eyenziwe ngu Scott Adkins, ivumela ngokusebenzisa iintlobo olulandelenayo ukuze bafumane uncedo umzimba kusehla umsebenzi ubuhle ecacileyo, ezahlukeneyo iindlela karate, kwakunye amandla ukwanda, unyamezelo. Esebenzisa isifundo ubuchule ezininzi, iintsingiselo kunye nezikolo ikarati, umdlali usebenzisa indlela edibeneyo:

• Cardio ukufudumeza nokwandisa ukusebenza;
• asebenzisa benemizimba ukuba basebenze ngaphandle izihlunu, inzuzo ubunzima;
• yothuse uvavanyo izixhobo ukunyusa isantya reaction ngokukhawuleza;
• imithambo yokuzolula ukuba bhetyebhetye lokusetyenziswa;
• licwecwe kunye contact idabi ukuphucula izakhono.

Njengoko oololiwe nomdlali odumileyo?

uqeqesho Scott Adkins uqhuba unyaka ngeenxa ngolu hlobo lulandelayo: yonke imihla - iiseshoni 1-2, emva koko omnye kwimveliso. Le program kuyahlukana nedlela ithagethi yangoku. Ukuba umdlali ufuna ukwandisa ubunzima kwezihlunu, lugxininisa kwimithambo esibi kunye iintsimbi. Ukuba ufuna ukwehlisa umzimba, kodwa khangela kufanelekile yaye elikroliweyo, ingqalelo ngakumbi ihlawulwa ngobunzulu intsebenzo kunye nokwanda isixa ezinobunzima ubuncinane iindlela.

uqeqesho lokukhulisa amandla Scott Adkins ukwandisa, isiqabu of ezinamathele izihlunu kunye neengalo iquka lichotshelwe cofa Nge ukususela esifubeni kwisitulo kunye engile ezahlukeneyo kunye yokuthamba dumbbells evela kophindo 8-10, ukwandisa ngcembe umthwalo. Deadlift kunceda ukuphuhlisa izihlunu ngasemva, iphakama kwi bar, tyhala-ups usebenzisa ibhola uphucula kwezihlunu engasentla umzimba kunye ab. imilo Perfect negxalaba amandla, Scott ifumana ubunzima ukujikeleza 25 kg emhlabeni intloko izihlandlo ezingama-20 kwicala ngalinye. Ngesantya yesiqephu asezantsi, oko ke kubalulekile ukuba amaqhinga kwimidlalo, ukunceda ukwandisa lamba intambo okanye eqongeni, iindidi akhabe, besebenza ngaphandle amaqhinga acrobatic. Cardio Scott wayedla amandla umzimba kwandisa. ingqalelo Kuninzi ihlawulwa zolinganiso ixesha ukusebenza ayibethe ezobugcisa kunye blower okanye ezinye izixhobo ejimini kunye idabi yoqeqesho kunye utshaba lwethu.

Scott Adkins: imithambo kunye nesondlo

Ukutya idlala indima ebalulekileyo ekwakheni umzimba ogqibeleleyo. uqeqesho Scott Adkins lithethelela edibanisa ukutya iqhezu, equlethe izixa eliphezulu protein yezilwanyana. Iyonke ukudla imihla ngemihla ibalwa le fomyula ilandelayo: ubunzima zomzimba (kg) * 33. Xa iintsuku zoqeqesho, ukongeza eli nani 500 kcal, lo gama kokuphumla ukususa calories 200. Scott Adkins imenyu imihla ibandakanya protein izidlo ezithathu ashinyeneyo kunye namaqebengwana ezimbini ezincinane cottage itshizi okanye cocktail Power-shake: Grenadine werharnati,-orenji kunye juice pere, amanzi izimbiwa kunye ngumkhenkce. Phakathi iiklasi nomdlali ekucetyiswa ukuba usele amanzi non-nezihlwahlwazayo.

Scott Adkins uncamela ukunika 100% inkxaso kuqeqesho kwelona nqanaba eliphezulu, yaye isantya, iyalayisha ubuninzi izihlunu zabo. Ukukwazi esweni ngokusondeleyo abasabela ngamnye umzimba ngexesha abo okanye eminye imisebenzi yomzimba, ukuzama imidibaniso ezahlukeneyo beemvavanyo ukunceda zolinganiso ukwandisa ukwanela zemisebenzi nkulu i parameters imilo efanelekileyo.