- 9 minuti fa
Un lungo filmato di gioco per UFC Personal Trainer: nel video è possibile assistere a una sessione di allenamenti.
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00:00For this exercise, follow along with the trainer.
00:09Let's do some arm circles.
00:11Stand straight with your feet shoulder width apart and your arms resting loosely at your sides.
00:16Raise both arms straight out to the sides so that your body forms a T.
00:20Slowly start making medium circular motions with both arms on either side rotating at the shoulder.
00:28Breathe in and out as you rotate your arms.
00:31Release your arms back to your sides.
00:34Now rotate your arms in the opposite direction.
00:41Really feel your muscles loosening up.
00:46Good work. You're almost there.
00:54That should have gotten the blood flowing.
01:00Get ready for some mountain climbers.
01:02Start at the top of a push-up with your body in a straight line.
01:06Keeping your abs tight, pick up your right foot and bring your knee toward your right shoulder.
01:11Pause.
01:12Return to starting position and repeat with your left leg.
01:21That's it.
01:22Let's get the body warmed up.
01:32Bring your heart rate up slowly.
01:43Almost done.
01:44Just a bit more.
01:51Your heart should be pumping now.
01:55Time for a good hammy stretch.
01:58Stand up straight with your arms relaxed and feet shoulder width apart.
02:02Bring one leg up 90 degrees in front of your body and touch your toe with your opposite hand.
02:08Release your leg back to the ground and repeat with the other leg.
02:23We're priming the body for a great workout.
02:33Really feel your muscles loosening up.
02:42Almost done.
02:44Just a bit more.
02:50That should have gotten the blood flowing.
02:56Now let's work on the lower body with some squats.
02:59Stand with your feet pointing straight forward hip to shoulder width apart.
03:03Keep your abs tight.
03:04Lower your hips down and back as if sitting in a chair.
03:07Your knees and upper body will naturally move forward.
03:11Keeping your heels on the ground, use your glutes to drive your hips and body back up to standing and
03:16repeat.
03:21That's it.
03:22Let's get the body warmed up.
03:31Bring your heart rate up slowly.
03:41We're priming the body for a great workout.
03:46Let's get the body.
03:49Almost done.
03:51Just a bit more.
03:57Your heart should be pumping now.
04:03Let's work on some balance.
04:05Stand up straight with your hands on your hips.
04:08Raise one leg up with your hip, knee, and foot flexed at 90 degrees.
04:12Hold the position maintaining your balance.
04:20Really feel your muscles loosening up.
04:28Return your foot back to the ground and then repeat with the other leg.
04:39That's it.
04:40Let's get the body warmed up.
04:46Good work.
04:47You're almost there.
04:56Your heart should be pumping now.
05:02Insert the primary motion controller into the right leg strap with the action buttons pointing outward.
05:19Alright gang, let's do some good old push-ups.
05:24Get in a plank position with hands slightly wider than shoulder-width apart.
05:28Keep your abs.
05:29Time for the real deal.
05:32You ready?
05:34Let's go.
05:36Yeah.
05:42All the way down.
05:48Awesome.
05:50You're halfway there.
05:53Your pecs and shoulders are on fire.
05:56We're almost done.
05:57But see if you can push it past the goal.
05:59Nice.
06:04Let's do a few extra reps.
06:06Come on.
06:07I know you can do it.
06:13Feel that burn.
06:16Alright, stop.
06:20Good job.
06:22When we do this exercise again, we're going to go even faster.
06:25Alright?
06:33Hold the primary motion controller in your right hand and the other motion controller in your left hand.
06:39The action button...
06:40Now we're going to do a combination involving the jab, cross, followed by two elbows.
06:45Get into your fight.
06:47Let's get this show started.
06:50Okay.
06:53Let's go.
06:58That's it.
07:02Put your eyes down the barrel.
07:04Looking good.
07:08Tides are tight.
07:13Awesome.
07:22We're halfway there.
07:24Hands high.
07:24Guard tight.
07:32Nice.
07:37Pivot with the cross.
07:38Almost finished.
07:39Maybe you can give me a few more reps at the end.
07:43That's it.
07:48Okay.
07:49Now push it.
07:50Let's see how many extra reps you can do.
07:57Find that second wind.
08:00Keep that body moving.
08:03All the way to the end.
08:05That's it.
08:06Stop.
08:09Good time for our first session.
08:12Let's see if you can go even faster the next time.
08:18Hold the primary motion controller in your right...
08:21It's time to work the shoulders and core with the aid of some front raises.
08:26Stand with feet shoulder width apart with your back straight and abs tight.
08:31Arms hanging down at your sides.
08:32Keep your elbows extended and lift your...
08:38Let's do it for real now.
08:40All right.
08:43Begin.
08:47Keep it going.
08:49Keep it going.
08:57Don't forget to squeeze your abs.
08:59That's the halfway point.
09:06Again.
09:09Almost finished.
09:10Maybe you can give me a few more reps at the end.
09:13Feel those shoulders?
09:14Okay.
09:14Now push it.
09:15Let's see how many extra reps you can do.
09:35Hold the primary motion controller in your right hand.
09:39We're going to combine a couple dumbbell movements by going from a curl to a press.
09:44Stand with your hands at your side, palms facing forward.
09:49Curl your hands to your shoulders.
09:52Then press upwards while you twist your palms outward.
09:56Slowly lower down.
09:59Let's do it for real now.
10:02You ready?
10:04Let's go.
10:08Good.
10:12Squeeze those biceps.
10:17Awesome.
10:20Keep those elbows in during the curl.
10:24Keep it going.
10:31Your arms should be on fire.
10:35Yeah.
10:37Get you halfway there.
10:46We're almost done.
10:47Let's see if you can push it past the goal.
10:49Extend all the way up.
10:51That's it.
10:55Squeeze those biceps.
10:57Looking good.
10:59Let's do a few extra reps.
11:00Come on.
11:01I know you can do it.
11:03Come on.
11:04Come on.
11:05Come on.
11:05Come on.
11:06Come on.
11:07Come on.
11:07Come on.
11:07Come on.
11:09Come on.
11:11All right.
11:12Stop.
11:15Awesome.
11:16Now that you've got the basics down, we're going to try to speed it up the next time.
11:23Hold the primary motion controller in your right.
11:27Let's strengthen your shoulder and back muscles by doing some one arm rows.
11:32Lean forward on your left leg so your upper body is 45 degrees to the ground.
11:36Let your right arm hang down as if holding a dumbbell.
11:40Let's do it for real now.
11:44Okay.
11:46Begin.
11:48Begin.
11:51Begin.
11:55That's the halfway point.
11:57Really stretch that shoulder.
11:59Just a few more reps and then you can show me if you can give me some extra reps.
12:03Keep it going.
12:04Now give me a few more.
12:06See if you can push yourself.
12:15Hold the primary motion controller in your left leg.
12:18All right.
12:19Now we're going to switch to the left side.
12:23Lean forward.
12:26Let's get this show started.
12:28You ready?
12:31Begin.
12:36Awesome.
12:38We're halfway there.
12:41Almost finished.
12:42Maybe you can give me a few more reps at the end.
12:45Squeeze.
12:46Let's do a few extra reps.
12:48Come on.
12:48I know you can do it.
12:50Okay.
12:51We're done.
12:54That looked great.
12:56Nice job.
13:00Hold the primary motion controller in your right hand.
13:05We're going to strengthen some punching muscles with some tricep extensions.
13:12Time for the real deal.
13:14You ready?
13:17Begin.
13:22Nice.
13:28Look straight ahead.
13:34Bring it.
13:39Really stretch those arms out.
13:41We're halfway there.
13:42Again.
13:46Breathe normal.
13:49Keep it going.
13:51Keep it going.
13:51Almost finished.
13:52Maybe you can give me a few more reps at the end.
13:55Press up.
13:56Now give me a few more.
13:58See if you can push yourself.
14:22You do not need any peripherals for this exercise.
14:28You do not need any peripherals for this exercise.
14:29And then take a few more reps at the lower back.
14:30While seated on the ground, extend one leg straight out and cross the other leg over top.
14:35Rotate your torso across the bent knee and look back over your shoulder.
14:42Return to start position, switch legs, and then repeat the stretch.
14:51Feel that pull on the muscle.
15:07Don't hold your breath in your stretch.
15:16Hold a comfortable position and use a gentle pull.
15:25That's it.
15:26Slow and controlled breathing.
15:34Feel that pull on the muscle.
15:43We're almost done.
15:45Keep breathing.
15:51Great job.
15:52You should be feeling really good about now.
15:58Let's stretch the shoulders.
16:00Stand straight with your feet shoulder width apart and your arms resting loosely at your sides.
16:05Reach one arm back, opening up your chest, and then bring it across your body, holding
16:09it with the other arm at the elbow.
16:13Don't hold your breath in your stretch.
16:21Hold the stretch and return to the start position.
16:24Repeat with your other arm.
16:31Hold a comfortable position and use a gentle pull.
16:43That's it.
16:44Slow and controlled breathing.
16:55Feel that pull on the muscle.
16:57Feel that pull on the muscle.
17:07Don't hold your breath in your stretch.
17:19Hold a comfortable position and use a gentle pull.
17:26Just a bit more.
17:34Great job.
17:35You should be feeling really good about now.
17:41Time to stretch out your hips.
17:43Lie flat on your back crossing one leg over the other with your foot resting on your knee.
17:49Pull the knee of your straight leg into your body, bringing the other leg up.
17:53And hold the stretch.
17:58That's it.
17:59Slow and controlled breathing.
18:03Returning.
18:04Return to resting and repeat with the opposite leg.
18:19Feel that pull on the muscle.
18:30Don't hold your breath in your stretch.
18:41Hold a comfortable position and use a gentle pull.
18:53That's it.
18:54Slow and controlled breathing.
19:01Feel that pull on the muscle.
19:07We're almost done.
19:08Keep breathing.
19:15It's important to stretch and cool down after each workout.
19:23Time to stretch your hips.
19:25From standing position, take a step forward with your right leg and drop your opposite
19:29knee to the ground.
19:30Thigh is parallel to the ground.
19:33Point your left arm toward the ceiling.
19:35Rotate your torso and lean slightly back.
19:38Hold.
19:43Don't hold your breath in your stretch.
19:49Release the stretch and return to standing position.
19:52Now switch feet and let's do this one on the other side.
20:05Hold a comfortable position and use a gentle pull.
20:17That's it.
20:18Slow and controlled breathing.
20:29Feel that pull on the muscle.
20:41Don't hold your breath in your stretch.
20:44Don't hold your breath in your stretch.
21:01Hold a comfortable position and use a gentle pull.
21:13Just a bit more.
21:21It's important to stretch and cool down after each workout.
21:29Lie flat on your back with your leg straight out.
21:34Bring one leg up to 90 degrees and hold behind your knee as you attempt to straighten.
21:39Make sure to keep your other leg straight.
21:41Release the stretch and return your leg to starting position.
21:44Repeat with the other leg.
21:49Be a little bit more.
21:50Be a little bit more.
21:52Repeat with the other leg.
21:57Be a little bit more.
22:05Be a little bit more.
22:06Repeat with the other leg.
22:07Repeat with the other leg, walk the full.
22:14Good point.
22:15and use a gentle pole
22:21that's it slow and controlled
22:29feel that pull on the muscle
22:37don't hold your breath in your stretch
22:45we're almost done keep breathing
22:52it's important to stretch and cool down after each workout
23:15we're almost done keep breathing
23:17we're almost done keep breathing
23:24we're almost done keep breathing
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