ZUZKA یکی از برترین مربیها در امر ورزش و تناسب اندام میباشد که ابداع کننده سری ورزشهای ZCUT
است،این مربی مشهور در ابتدا کار خود را با کانالهای ورزشی یوتیوب شروع
کرده و اکثر هنر پیشه ها و افراد معرف و 100 ها میلیون مخاطب با ورزشهای
انلاینی که در کانالهای یوتیوب به اشتراک میگذاشت توانسته اند تناسب اندام
خود را به دست اورند.
این مربی 31 ساله 6 سال است که به صورت حرفه ای در زمینه های فیتنس،انگیزش و رژیم غذایی فعالیت دارد.
این
سری تمرینات به بازسازی عملکرد و قدرت بدنی تاکید دارد و موجب میشود تا
اندامی متناسب را به دست اورده و اعتماد به نفس بالایی داشته باشید.
این سری از تمرینات زوزکا دارای برنامه تمریناتی 30-60 و 90 روزه می باشد.
***این مجموعه شامل 12 فیلم ورزشی می باشد که در ابتدای هر کدام از فیلمها
Workout #1
2 Rounds
10 Manmakers [plant toes, legs wide, keep hips to the ground]
10 Four Point Punch
100 Side Hops
50 Weighted Squats
Workout #2
4 Rounds
10 Forward-Backward Switch Lunges
10 Santana Push Ups (push-ups with hands on dbs, then side plank and
shoulder raise)
10 Competition Burpees
Workout #3
4 Rounds
10 Overhead Squat Presses
10 Side Burpees & Push Ups
10 Pike Press Knee Tucks (decline push-up in straddle with mountain
climber type knee tuck)
10 Lunge Twists (holding dbs)
Workout #4
3 Rounds
[Z gives a tutorial on pistol squat]
10 Weighted Pistol Squats (1 weight) {tense all muscles on standing leg}
10 Dive Bomber Push-ups (modification on knees demonstrated as well)
30 Dragon Lunge Combos (15 on each leg; 2 weights) -- curtsy lunge
into side lunge
BONUS WORKOUT
3 Rounds
10 Competition Burpees
10 Pistol Squats (use 1 db)
40 Chair Hops (use chair for support and hop side to side doing butt
kicks--could also use high bench ala Cathes Hiit)
10 Dive Bombers
Workout #5
3 Rounds
20 Step Ups with Dbs (alternate legs)
10 Renegade Rows (legs wide)
10 Deep Knee Lunges (5 each leg; put back leg up on chair, do split
lunge from chair)
20 Alternating Db Swings
Workout #6
3 Rounds
10 Burpee - Step Ups with dumbells (burpees with hands on dbs, then step ups)
30 Round Kicks with Backward Lunges (kick over chair in arc into back lunge)
10 Elevated Planks with Leg Lifts & Knee Tucks (feet up on chair, lift
leg, tuck in spiderman position)
10 Tricep Dips with Leg Lift
Workout #7
3 Rounds
24 Wood Chops (squat and reach to ankle)
10 Plank Jumps & Side Push Ups (spread legs wide and push-up)
30 Leg Bridges w/ Dumbells
10 Knee Hug Burpees (knee hug and roll over to competition burpee)
Workout #8
3 Rounds
30 1-Leg Chair Stand Ups (start sitting in chair, stand up)
20 Leg Elevated Dead Lifts (one leg up on chair)
12 Bent Over Rows (flat back)
10 Elevated Plank Step Downs (legs on chair; step down side to side)
Workout #9
4 Rounds
Chair; heavy dumbbells
10 Weighted Squat Hops (note: and on balls of feet not heels)
10 Inverted Push Presses (feet up on chair, push hips up and keep back straight)
10 Push Presses with Dumbbells (use power of hips--dynamic squat and
shoulder press)
10 Competition Burpees
Workout #10
2 Rounds
12 Lunge Curls with Side Lunges
20 Plank Pulls (drag a heavy db moving back) [I substituted plank disc
drags (as in Horizontal Conditioning) across floor]
20 Dumbbell Swings
12 Tricep Plank Leg Lifts (leg lifts while in a static tricep plank)
Bonus: 20 Dynamic Burpees (plank jacks and jump up)
Workout # 11
3 Rounds
Chair; dumbbells
30 Elevated Leg Lunges (15 each leg; keep back straight)
10 Three Clap Push-Ups & Burpee (Z does them on knees!)
20 Sit Up Twists (use db, pull from behind head like overhead pull)
Workout #12
3 Rounds
20 Weighted Over-Head Squats & Side Leg Lifts
40 Chair Hops [note: use high bench and do butt-kicks]
40 Back Lunges & Knee Ups
10 Reptile Push Ups (3 hops bringing leg up to side of arm and push-up
in "reptile" position)
