Olu6ka · 17-Сен-10 07:25(14 лет 4 месяца назад, ред. 29-Сен-10 10:45)
Amy Bento Slo-Mo Strength Challenge Год выпуска: 2008 Страна: USA Жанр: Fitness Язык: Английский Продолжительность: Указано отдельно Перевод: Отсутствует Описание: Four powerful workouts that work your muscles through both concentric and eccentric motions. Controlling the weight in both the “up” and “down” motion is tough, but it’s also exceptionally effective. The secret is consistent mental focus. You’ll never just drop the weight. Instead, each precisely paced set has a carefully designed sequence (e.g. up for two counts, isometric hold for two counts, down for two counts). The exercises include familiar classics plus lots of creative variations (e.g. “wobble squat,” “full planks rolling a barbell”). The theme of this 3-day split resistance training workout is "heavy weight training at a slower tempo." Amy will emphasize slow reps sets in both concentric and eccentric contractions. The goal of Slow-Mo Strength Challenge is to increase your strength by placing maximum force on the muscles. The benefits to lifting heavy are many: you will increase your metabolic rate; burn calories even at rest; add muscle definition; strengthen bone and connective tissues that protect your body from injury; create better balance and stability and, most importantly, making you feel better mentally. Some exercises performed in this workout are: wobble hack squats, sumo squats, hammy rockers, chest around the worlds, decline triceps dips, the biceps bonfire and more! A modifier is provided for anyone choosing lighter weights. Our NRG MIXES or premixes include 3 total body workouts and 5 other premixes varying in length to suit any workout schedule. Each workout consists of balanced muscle training with warm-up and cool-down. Muscle groupings for 3-day split are as follows:
Split one Legs, Split two - Back and shoulders, Split three - Chest, bis and tris and Core work - As a separate chapter. This workout features the following equipment:
Step (used as a weight bench), Plate-loaded bar, Heavy dumbbells 8 to 25 pounds, Stability Ball, Resistance Band, Mat Level: Advanced Качество: DVDRip Формат: AVI 1.0 (VFW 1.1) Видео кодек: XviD build 50 Аудио кодек: MPEG Layer 3
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Amy Bento
Qualifications: Group trainer with the National Academy of Sports Medicine (NASM). Personal History: When I was young, I had a passion for sports (ice skating, soccer, softball, volleyball and basketball). I had boundless energy - I'd often work out beyond practices. My mother would often find me running, riding a bike, or working out at home with Jackie Sorenson or Jane Fonda tapes. When I reached college, one coach asked me to put together an aerobic routine for the team (for extra practice), because I was so "bouncy." That began my career as an aerobic instructor. I enjoyed the fact that I could put my talent as an athlete into helping others better themselves. I challenged the congenital and often pushed people to new levels they never thought they could achieve. Workout Philosophy: Attack your weakness first. Challenge yourself in a new way in each workout - even if it's a small challenge. Make the most of the fitness time and fuel your body properly, before and afterwards, for optimal results. Success Story: There was one girl who was taking my classes prior to attending law school years ago. She was always very quiet in class, but worked hard. She put everything she had into each class. Over the course of a summer, she lost over 30 pounds. When it was time for her to go back to school, she handed me an envelope. I read it when I went home later that day. It was a thank you card. She explained how I had changed her life with the nutritional tips, advice, and workouts she had gotten from my classes. She lost weight and had never felt more confident in her entire life. Even though she was used to being shy, she found the courage to tell her best friend she cared for him more than just a friend and they ended up in a happy relationship. Amazing what a little confidence will do! If one person's life is made better by what I do, it makes this passion worthy of all I put into it.
Великолепный отзыв - описание!
Note from Jen, owner of Advanced Workouts
advancedworkouts.com
It's hard. When Amy Bento says "challenge," expect a challenge, for sure. You're gonna get it with SLO-MO. Watch your muscles react, your body change, your fitness level increase -- because it's gonna happen. I feel I need to insert a bit of warning here, though; if you're like me, and you're trying to maintain or accelerate your fitness level but you are NOT trying to lose weight, you will need to increase your calorie consumption if you do this workout on a regular basis. You can play with this, and rest assured you will find your balance, but if you find yourself hungry, eat for cryin' out loud! When I started training for SLO-MO STRENGTH CHALLENGE, my metabolism shot through the roof and I had all I could do to maintain my weight. It was difficult for me NOT to lose weight, but it was absolutely crucial that I not lose an ounce. Luckily I had Amy to help me boost my diet. Just please be aware that your metabolism will be fired if you do a workout like this on a regular basis, and judge your food intake accordingly. Okay. With that said, here's the breakdown on SLO-MO: The theme of this 3-day split resistance training workout is "heavy weight training at a slower tempo." Amy will emphasize slow reps sets in both concentric and eccentric contractions. The goal of Slow-Mo Strength Challenge is to increase your strength by placing maximum force on the muscles. The benefits to lifting heavy are many: you will increase your metabolic rate; burn calories even at rest; add muscle definition; strengthen bone and connective tissues that protect your body from injury; create better balance and stability and, most importantly, making you feel better mentally. Some exercises performed in this workout are: wobble hack squats, sumo squats, hammy rockers, chest around the worlds, decline triceps dips, the biceps bonfire and more! A modifier is provided for anyone choosing lighter weights. Our NRG MIXES or premixes will include 3 total body workouts and 5 other premixes varying in length to suit any workout schedule. Each workout consists of balanced muscle training with warm-up and cool-down. Muscle groupings for 3-day split are as follows: # Split One - Legs
# Split Two - Back and shoulders
# Split Three - Chest, bis and tris
# Core work - As a separate chapter This workout features the following equipment: An aerobic step w/ 3 risers each side Plate-loaded bar Heavy dumbbells 8 to 25 pounds Stability Ball Resistance Band Mat Run time: 185 mins. BPM: 128 SLO-MO STRENGTH CHALLENGE PRE-MIXES: 1. Total Body Challenge 1: warm up from leg, Jefferson squats, hammy rockers 2 sets, Lying row on ball, Shoulder press with barbell 2 sets, Bicep Bonfire, French curls, Stretch from chest section 2. Total body Challenge 2: Warm up from Back and shoulders, wobble hack squat 1 arm lat pull over on the ball , cradle side lounge, seated row/ barbell, Single leg squat on ball , Standing reverse flies, chest around the worlds, standing concentration curl w/barbell, tricp dips, Core, Stretch from chest section 3.Total body Challenge 3: warm up from chest bi tri, Sumo Squat , seated row/ barbell, hammy rocker, Cuban press, Glute wrap with barbell, Standing Shrugs, incline chest flies, standing concentration curl w/barbell, tricep band push down, tricep dips, Core, Stretch from the legs workout 4. Short on time - Legs and Core: Legs warm up,Sumo Squat 2 sets, Jefferson squats 2 sets, 2 sets cradle side lounge, 2 sets Glute wrap with barbell 2 sets, Core , stretch from Legs 5. Short on time - Total upper mix: Warm up from Back and shoulders Lying row on ball, Shoulder press with barbell 2 sets, Decline bench press, Bicep Bonfire, tricep band push down, Stretch from Back and shoulders 6. Split it up NRG 1 - Back and Chest Back and shoulders: warm up , Back chapter, chest chapter. use the stretch from chest bi tris 7. Split it up NRG 2 - Shoulders Bi's, Tri's: Warm up for back and shoulders, Shoulder chapter, Bicep chapter, triceps chapter, stretch from the back and shoulders workout 8. 2 set Legs NRG Legs warm-up,Sumo Squat 2 sets, Jefferson squats 2 sets, cradle side lounge 2 sets, wobble hack squat 2 sets, hammy rockers 2 sets, Glute wrap with barbell 2 sets, Single leg squat on ball, stretch from legs workout
Olu6ka Как же я все таки лю Вас, и Ваши раздачи!!!
Похоже, у меня появилась ещё одна любимая тренировка.Правда сделала пока одни ноги. Но думаю и остальные треньки тоже порадуют.
Штанги не имею, её заменила 4-х килограммовым бодибаром, ещё плюс на него нацепила килограммовые утяжелители. Вместо степа детский стульчик, на прорезиненных ножках.
Не могу объективно сказать как нагрузка на ноги, т.к. тока после бега, но ягодицы поработали очень даже. В принципе ента тренировка, по моему, направлена именно на проработку ягодичной мышцы. Так сказать на создание рельефа. Эффект зависит от веса который возьмешь.
Сначала выполняется упражнение, потом его усложненная вариация. И эта комбинация повторяется по три сета. Тренировка выдержана в хорошем темпе. Очень понравилось, что после каждого подхода, выполняется растяжка. О ней многие забывают.
В общем забираю в свой тренировочный график.
Все бы классно, сама тренировка понравилась, но юмор Эми, честно признаюсь, не догоняю и бесит!
Ну раз можно пошутить, что осталось 8 повторений, а потом еще 24 сделать, зачем это делать так часто? Шутка плоская, а когда делаешь тренировку не часто и забываешь, где у нее юмор взыграет, успеешь выбраться из сложного исходного положения, с большим весом, а тут тебе - хи-хи!
Возьму для ног тренировку, правда не знаю как без штанги - можно ли обойтись. Все-таки штанга не самый распространенный домашний спортивный инвентарь, надо бы инструкторам, если уж используют штангу и альтернативные варианты показывать. Попробовала треньку для ног. На паре упражнений все-таки не смогла найти замену штанге. Сама система медленных упражнений чрезвычайно для меня трудна, я известная торопыга, поэтому не уверена, что еще буду делать эту треньку. Пишу для тех, кто еще не скачал и думает - а надо ли. Упражнения выполняются на 5-6-7 счетов, то есть допустим присели на 7 счетов, потом встали так же. Барби-гантельки здесь не проканают - принципиально нужен тяжелый груз, иначе без толку. В некоторых упражнениях, где одна гантеля, я ее заменяла гирей, все-таки потяжелее (гантели у меня 3 кг, а гиря аж 5,5 ). Без штанги в принципе можно обойтись, ибо тренировка длинная и пропустив пару упражнений, я лично не почувствовала себя обделенной. Степ тоже не обязателен. А вот мяч нужен и еще пару толстых книжек подготовьте- есть упражнения, где пятки надо ставить на небольшое возвышение.
В принципе ента тренировка, по моему, направлена именно на проработку ягодичной мышцы. Так сказать на создание рельефа. Эффект зависит от веса который возьмешь.
