Muhammad Ali: Champion horo

Kowane dan wasa ya sani cewa key zuwa nasara da kuma nasarori - shi ne dagewa da kuma aiki. Yau da kullum grueling horo tare da aiki ƙungiyoyi da kuma dabaru na sauran halaye.

The so a cimma wannan sakamakon a matsayin duniya-sanannen 'yan wasa, ta auku a cikin mutane da yawa. Amma kawai 'yan kai da shi, domin ba kowa zai iya ci gaba da raya da horo Muhammeda Ali. Ya aikata kowace rana, 6 kwana a mako. A tsanani na horo ne da ko da yaushe sarrafawa a kan lokaci. Duration fuskanci da hutu, da yawan maimaitawar aka tsananin nuna kuma yi ba tare da asasshe, kuma gata. Duration nazarin jeri daga 1 zuwa 1.5 hours.

Shiri na wani dan wasa ne mai hadaddun horo sake zagayowar, wanda aka shirya da kuma kulawan da nasiha Andzhelo Dandi.

My kullum gwamnatin Muhammeda Ali

A ranar fara da kadan mikewa, sa'an nan kuma gudu a 5,30. Ya rufe nesa na 6 mil a game da minti 40. Ko da yaushe gudu a cikin fama takalma.

Breakfast kunshi halitta kayayyakin, orange ruwan 'ya'yan itace da kuma ruwa. Sadarwa tare da latsa - don 12,30. Training a cikin zauren. A abincin rana da kuma abincin dare: kaza, nama, kayan lambu, 'ya'yan itãcen marmari, ruwan' ya'yan itace da kuma ruwa. Bayan abincin rana - tafiyad da latsa. Barci duration - dangane da jihar na kiwon lafiya.

Muhammad Ali Training: musamman darussan

Kowane motsa jiki ta fara da wani dumi up na 15 minti. Dumama da kuma shirya jiki ga babban kaya iya zama mai sauki bada. Yana tilts daya gefen, ya jũya da kuma tsalle a kan yatsun kafa.

Warming ci gaba aiki a kan kammala motsi da kuma gudun bumps, shi kunshi biyar akai-akai don 3 minutes. Wannan dabara da ake kira "inuwa dambe". A karshen kowane zagaye, aka yarda sauran for 30 seconds.

A horo shirin Muhammeda Ali ya hada da wani m motsa jiki.

Sparring - yana da wani ɓangare na kowane motsa jiki. Its tsawon qara matsayin load Yunƙurin. Matsakaicin lokaci a sparring - a karshen horo sake zagayowar.

ƙarfi horo

Ko don amfani barbells da dumbbells Muhammad Ali? Training dan wasa da aka gudanar ba tare da ƙarin nauyi. All darussan an yi tare da kansa nauyi. Alal misali, tsoka horo latsa ne wani hadadden da dama bada.

A farko - kai tsaye karkatacciyar supine. Na biyu - kai tsaye karkatacciyar supine da lokaci daya madauwari kafa ƙungiyoyi ( "keke"). The uku - Yunƙurin na kafafu.

All 3 darussan Ali maimaita sau 300. Kisa lokaci - 15 minutes. Sauran tsakanin darussan da aka 1 minti daya.

aerobic motsa jiki

Bayan minti 9 ƙarfi horo aiki a kan expressway pear. 1 minti sauran.

Biye da minti 20 na igiya da akai motsi: madauwari, gaba, baya, da wasu zažužžukan. Ya taba tsaya cik. A cewar Dundee kocin tsaya har yanzu cutarwa.

Musamman a cikin horo da shirin

Kowane dan wasa yana da suka fi so da kuma kalla fi so motsa jiki. Amma abin da darussan gladly aikata Muhammad Ali? Horar da wata igiya da kuma "inuwa dambe".

Bugu da kari ga jogging da safe, da dan wasa tattara duwatsu da kuma tambayi ɗan'uwansa zuwa jefa su a gare shi. Wannan sabon abu liyafar aikata gabar nesa da kuma bugun jini. Kuma idan a na farko Ali tafiya tare da bruises, sa'an nan ƙarshe yi aiki da dabara na dutse Dodge.

Watakila saboda wannan shiga zo nasa salon a cikin zobe, "dancing" a kusa da abokin gaba da makamai saukar a yatsun kafa. Saboda wannan dabara da abokin gaba ya yi kuskure, ya yi gaggarumar buga cewa gani da Muhammad Ali. Horo ga wani dan wasa ya na da muhimmanci bangaren. 6 sau da mako ya aikata dabara, daidaituwa da kuma dauki sigogi ya karu ikon, gudun da kuma jimiri.

Mun gode wa haƙuri, da wuya aikin da ya cimma mamaki sakamakon a wasanni.