DDP yoga - новинка в мире оздоровительных практик Спортивный журнал Daily Vision
«ДДП йога» (DDP yoga) отличается от классической тренировки. Это не просто набор упражнений для типичного тренировочного комплекса. Даймонд Даллас Пейдж (Diamond Dallas Page) разработал особую систему, которая помогает добиться удивительных результатов благодаря сочетанию асан и классических упражнений, которые в совокупности оказывают на тело гораздо больший эффект. В этой статье мы рассмотрим некоторые элементы из комплекса «Расколи алмаз». Всё, что вам понадобиться для занятия – это полотенце, вода и ваш персональный пульсометр.
Йога Даймонда Далласа
Сразу стоит оговориться, что мы разберём лишь часть тренировочного комплекса «Расколи алмаз». Полную программу вы можете приобрести на лицензионных DVD Даймонда Далласа Пейджа.
Первая поза называется «собака мордой вниз» или просто «горка». Это одна из базовых и самых полезных асан в йоге. Постарайтесь встать таким образом, чтобы угол тела образовывался благодаря сгибанию в тазобедренном суставе (как показано на картинке). Позвоночник и таз сохраняйте в одной плоскости. Ноги полностью выпрямлены, пятки стремятся коснуться пола.
Перенесите вес тела на левую ногу, правую поднимите назад как можно выше. Теперь потрясите ей. Это движение создаст дополнительное напряжение в мышцах, тем самым вы повысите эффективность асаны. Задержитесь в таком положении на несколько секунд.
Затем опустите правую ногу (но не касайтесь ею пола) и подтяните её к груди. При этом вес тела старайтесь распределить поровну между вытянутыми руками и левой ногой. Затем заново вернитесь в первоначальную позицию. Повторите скручивания три раза.
После завершения упражнения встаньте в верхний упор – как перед классическими отжиманиями.
Теперь плавно опускайтесь вниз, считая до трёх. Ваше движение должно быть плавным – никаких рывков. Когда вы достигли нижней точки упора, вновь досчитайте до трёх, затем медленно поднимайтесь вверх. Движение также выполняйте плавно, стараясь сохранять ровную спину. Не прогибайтесь и не выгибайтесь. Помните, что качество превыше всего!
Повторите отжимание два-три раза и лягте на живот, расслабьте мышцы рук и живота. Если вам тяжело выполнять классические отжимания, вы можете опустить колени на пол, но при этом не забывайте сохранять правильное положение спины во время движения.
Несколько секунд отдыха – сделайте глубокий вдох и на выдохе примите позу кобры. Эта асана поможет вам растянуть мышцы и избавить их от скованности.
Затем снова вернитесь в позу «трёхногой собаки», как было показано в начале. Из этой позы сделайте большой шаг вперёд правой ногой. Плечи раскрыты, взгляд направлен вперёд. Повторите несколько циклов этого упражнения.
Данный вид отжимания отличается от классического взрывной силой, которую вы прикладываете к мышцам во время движения вверх.
Итак, примите положение упора на прямых руках. Голову не опускайте вниз и не задирайте вверх. Желательно удерживать её строго на линии позвоночника. Кисти рук расположите чуть шире плеч.
Опуститесь в нижнюю позицию, досчитайте до трёх, затем мощным усилием выжмите себя на прямые руки. Повторите отжимания несколько раз.
Встаньте прямо. Руки вдоль тела, ноги на ширине плеч. Сделайте правой ногой шаг в сторону и согните её в колене. Руки разведите в стороны и держите их вытянутыми на уровне плеч. Ладони направлены в пол.
Теперь сожмите ладони в кулаки и сгибайте руки в локтях. Мышцы при этом напряжены. Движения выполняйте медленно и сосредоточенно. Вы будто натягиваете на себя цепи или канаты.
Мысленно представьте, что слева и справа от вас находятся стены. Упритесь в них ладонями и, напрягая мышцы, выравнивайте руки в первоначальное положение. Выполняйте движение, считая до трёх. Помните, ноги остаются неподвижными. Вы совершаете движения исключительно руками. Сделайте несколько циклов упражнения.
Вернитесь в исходное положение. Левой рукой попытайтесь дотянуться до задней части бедра левой ноги. Правую руку поднимите перед собой вверх и немного отклонитесь назад. Оставайтесь в этой позиции несколько секунд.
Исходное положение – встаньте прямо, ноги на ширине плеч. Руки поднимите вверх и держите их на ширине плеч, ладони направлены друг на друга.
Теперь сожмите ладони в кулаки и одновременно опускайте руки вниз. Правую ногу сгибайте в колене и старайтесь притянуть колено к груди. Вернитесь в исходное положение.
Выполните пять повторов упражнения, затем попытайтесь дотянуться руками до пола (или до голеней). Важно при этом сохранять ноги прямыми. Не стоит гнаться сразу за результатом, освойте правильную технику выполнения каждого движения, результат не заставит себя долго ждать. Оставайтесь в наклоне около 10 секунд. Повторите цикл упражнения для другой ноги.
Отжимания «на десятку»
И, наконец, закрепим тренировку отжиманиями, но на этот раз усложним задачу. Встаньте в упор на прямых руках. Голову держите на линии позвоночника. Кисти рук расположите чуть шире плеч.
Опуститесь в нижнюю позицию, считая при этом до 10. Важно растянуть движение, чтобы мышцы получили должную нагрузку. Когда достигните нижней точки, продолжайте удерживать тело на руках и вновь досчитайте до 10. Только после этого вы можете лечь на живот и расслабиться. Через несколько секунд примите позу кобры для лёгкой растяжки.
Чтобы ещё раз убедиться в правильности выполняемых вами упражнений, посмотрите небольшой обучающий ролик:
Цикл «расколи алмаз» заменит вам полноценную тренировку. Вы можете опробовать эти упражнения, руководствуясь данной статьей, прислушайтесь к своему телу. Возможно, «ДДП йога» — это как раз то, что вы искали! В нашей следующей статье мы рассмотрим уже новую программу тренировок от Даймонда Далласа Пейджа.
© Евдоким Рысь
DDP YOGA FAQs | DDP Yoga
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What program should I get?
For most people, the DDPY Combo Pack or Max pack are good fits. The Combo Pack takes you from the beginner level all the way to advanced and includes our Program Guide which includes a schedule, nutritional information, eating plans and more! The Max Pack includes all of that but includes our DDP Extreme workouts.
We've now added DDPY Rebuild DVDs which are for limited mobility. The workouts start while laying down, then move on to sitting in a chair and finally standing using a chair for support.
Also available is the Max Pack + Rebuild which includes all of our programs.
Does DDP Yoga really work?
Yes. Of course, but like most things you get out of it what you put into it. If you do the workout 20 minutes a day three times a week, you’re gonna change the way you feel. If you do it four days a week your gonna change your life. You do it five days a week? Well guess, what, you’re on your way to owning your life. For those of you who want to hold back the hands of time and do the workout six days a week…Well my friends welcome to the Fountain of Youth.
What is Dynamic Resistance?
Dynamic Resistance is what makes DDP Yoga so powerful and so unique. I guess you could call it my “secret sauce.” You don’t need weights, bands or gadgets; the only resistance equipment you need is your body, because dynamic resistance uses counteracting muscles to continuously resist your movement. In simple terms, it’s like flexing all of your muscles as you move from one position to another. Dynamic resistance increases your heart rate and gets you into your Fat Burning zone. It converts slow moving, easy activity into fat-blasting muscle toning that quickly builds a sexy, slender, strong body.
What exercise equipment will I need?
I would really suggest you use a heart rate monitor to gauge your progress and efforts.
You’ll need to be able to access a DVD player or computer to reach out to the DDP Yoga workout. And, once you’re familiar with DDP Yoga all you’re gonna need is your ipod. Other than that you need some space on the ground and some water to stay hydrated.
Should I take before and after pictures?
What’s that saying? A picture is worth a thousand words? I encourage you to take all six pictures that you see people showing on the site so that you can see where you started and where you end up. It also is one of the best motivational tools. We don’t all really know what we look like till we see ourselves in the photos!
Why do you need a heart monitor? How does a heart rate monitor help me lose weight quicker?
There are two ways to work out and NOT see results. One is obvious: not working out hard enough. But the other is working out TOO HARD. That’s right, working out too hard puts undue stress on your heart and actually burns fat less effectively.
Think of your heart like a car engine. Car engines are most efficient around 55 mph. That’s where you get your best mileage. Your heart is no different. Everyone has an ideal “FAT BURNING ZONE,” and when you’re in your zone, you’re burning fat most efficiently.
Wearing a heart rate monitor ensures that you get in your zone and stay there by working out hard enough but not TOO HARD.
Is there one basic training program for everyone?
There are basic moves that are used. I encourage everyone to make the workout their own. Some people will be able to do the more advanced positions, but it’s a work of progression and repetition.
How do I use my heart rate monitor?
Wear your heart rate monitor during every workout. The chest strap has a sensor in it that tells the watch what your heart rate is. Once you’ve figured out your ideal Fat Burning zone (we teach you how in the Program Guide under The Basics and on the Diamond Dozen Disc), simply check the watch readout regularly during your workout to determine if you’re in the zone or not. If you are, great. If your heart rate is too high, get into Safety Zone or modify the position to lower it.
The heart rate monitor can be a little complex if you’ve never used one before. I would ask you to go to read the instruction manual which walks you through how to activate and use the monitor easily.
Who is DDP Yoga for?
DDP Yoga is for everyone… seriously, everyone. If you can bend over and pick up your keys or reach up and get something off a shelf, then you can do the workout. It can be the easiest workout you’ve ever done, or it can be the most challenging workout ever. That’s the beauty of DDP Yoga it’s for beginners, warriors and everyone in between. Better yet go to the transformations link and take a look for yourself.
Can athletes benefit from DDP Yoga?
As far as I’m concerned every athlete on the planet should be doing DDP Yoga. Why? Cuz it’s gonna help prevent or at the very least cut down on injuries and increase their ability to use their core and hip muscles to increate their balance, flexibility, speed and strength. And for them, guess what? It will take them to the next level of performance. And I’m gonna tell you again to check out the video on my site featuring athletes from MMA to Wrestling.
Is DDP Yoga for women?
Of course it’s for women. One of the first people I introduced to the workout was a woman, her name is Terri Lange, check her out on the transformation link.
Am I too old to do DDP Yoga?
Anyone can start DDP Yoga at any age. It’s one of those workouts that will become part of your lifestyle. The more you do it the more you will be able to enjoy other parts of your life. Increased flexibility increases your mobility, your stamina and the opportunities to try new things.
I'm not familiar with professional wrestling, is this for me?
Professional wrestling has nothing to do with the DDP Yoga workout. I blew out my L4 and L5 in the ring and three doctors told me my wrestling career was over. I created the embryotic stages (YRG) of DDP YOGA out of the need to live the dream. I couldn’t do any workout that required impact on my body. This workout is for everyone and you don’t have to know anything about pro wrestling, but it’s never too late to start watching, HA!
Will DDP Yoga bulk me up?
DDP Yoga is designed to give you long lean muscles, increase your strength and flexibility… but it can’t control what you put in your mouth. If you’re sitting on the couch eating a bag of chips watching the workout… well, guess what you might bulk up!
Will I lose weight?
DDP Yoga has some of the greatest weight loss transformations in fitness history. Go to the link! This workout was never designed for weight loss… it just happens to be an awesome side effect. It was designed to get me back into the ring, wrestling 275 days a year across the country and around the world. The good news for you is it works for everyone.
I watched the videos but I am not sure I can do all of the positions. Can I still do DDP Yoga?
YES! Just one word you need to remember: Modify! You don’t have to be able to do every position to do DDP Yoga. That’s what’s so great about the program — you just modify positions until you get stronger. In fact, in every DVD I have one person modifying almost every position so you can see how to make each position easier. And you still get an amazing workout that’s just right for your level. You get the strength, flexibility and cardio benefits no matter how much you need to modify positions so long as you stay in your fat-burning zone.
I have specific questions I would like answers to. Where do I get them?
Can I lift weights and still do this workout?
Absolutely. Some people use this workout and combine it with weights and some just do DDP Yoga, it all depends on what you want to do, but it is all good.
Is this something I have to do every day to really see any results?
NO! If you refer to the DDP Yoga Program Guide under the Fitness Section, you’ll find a 13-Week Workout Grid with Beginner, Intermediate and Advanced levels depending upon your starting point. DDP Yoga is your workout!
Is flexibility that important?
Flexibility is huge. It’s the Fountain of Youth. Having good flexibility helps you with the quality of day-to-day life. You can reach, walk, sit, stand and do everything better and more easily. Flexibility also helps you avoid things like pulled muscles that come with age and inactivity.
How does DDP Yoga make you lose weight without running, biking or any other traditional cardio workouts?
Remember, the reason you lose weight by running or biking is because your heart rate is increased to a level that burns fat. Guess what? You can jack up your heart rate standing still with DDP YOGA. It’s all about engaging your muscles through Dynamic Resistance. Using your own body for resistance lets you get an amazing cardio workout without any impact on your joints. But you gotta wear your Heart Rate Monitor so you know you’re burning fat as efficiently as possible. That’s how you lose weight with DDP YOGA without doing any kind of traditional cardio workout. You don’t need to!
How can I connect with other people who've achieved results?
Go to our DDP YogaCommunity at the top of the page. Once you’ve ordered DDP Yoga, you can talk to members of our online community and share ideas, recipes, and tips — anything you want. Finding a buddy in our community will help you get the results you want — we all know how much easier it is when you’re not doing it alone.
Is DDP Yoga sold in stores?
At the moment, you can only get DDP Yoga by ordering it from this website.
What is your return policy? How do I return my DDP Yoga?
If for any reason you are not happy with your DDP Yoga you can return it within 30 days of delivery for a full refund minus shipping charges. Just return it to the address below with your invoice or order number.DDP Yoga Returns1625 Oakbrook Dr.Norcross, GA 30093
How do I contact support?
Just visit our support page! http://www.ddpyoga.com/support/ We have installed a ticketing system to help insure that you are taken care of as quickly as possible!
Will your DVDs work here?
Our DVDs are Region 0 (region free) NTSC DVDs. They work on 99% of DVD players with the exception of PAL units.
Do you ship internationally?
Yes we do! There are a few remote locations in the world that we can't ship to but generally if you can find us, we can find you. Delivery times can be hard to gauge though since they have to go through customs. Keep in mind that you may have to pay customs fees for your order, if you have any questions about that then please see your local shipping agencies.
*Please keep in mind that international items process through customs and that may cause a delay in shipping and may be subject to customs duties.
How long will delivery take?
There are several delivery options available. In the US there are 4 that range from 2 days to 10 business days. For international there are two that range from 8 business days to several weeks. Take into account the trip through customs though which can slow down shipping by several days to a week or more.
I can't get my bluetooth HRM to connect. What should I do?
There are several possibilities from resetting the network connections to resetting the phone itself. One other useful tip is to try the Polar Beat App available for both Apple and Android. After that's installed go into the application itself and try to connect there, many times it will work where others have connection issues.
How do I manage my DDP Yoga Now! Subscription?
Just login to www.ddpyoganow.com and click on settings and then subscriptions. If you purchased a subscription through either Android or IOS you'll need to manage that with them.
Android manage subscriptionshttps://support.google.com/googleplay/answer/7018481
Apple Manage Subscriptions:https://support.apple.com/en-us/HT202039
About Us | DDP Yoga
Diamond Dallas Page originally developed DDP YOGA for athletes like himself who had suffered years of injuries due to high-impact sports. For the first 42 years of his life, Dallas was a guy who "wouldn't be caught dead" doing yoga, or anything like it.
When he ruptured his L4 and L5 spinal discs during the height of his professional wrestling career, he was so desperate to keep his childhood dream alive, he was willing to try anything. So he tried yoga for the first time in his life.
Because Dallas (DDP) had so much experience in many other areas of fitness, he quickly started mixing elements of yoga with his rehab and traditional calisthenics. For almost a decade, DDP has refined his program and has become a master at teaching it to others, as well as motivating individuals to believe that anything is possible with dedication and hard work.
Along the way, Dallas learned that very deconditioned men and women could do DDP YOGA as well -- he was amazed to see stories of people doing DDP YOGA losing literally hundreds of pounds! As Dallas puts it, "weight loss just happens to be a really AWESOME side effect of DDP YOGA!"
DDP Yoga combines the very best of yoga, old-school calisthenics, sports rehabilitation therapy and dynamic resistance to create one of the most effective fitness plans in existence today. It allows anyone to:
- Get a kick-ass cardio workout
- Increase flexibility
- Strengthen core muscles
- Experience almost no joint impact
DDP Yoga is CardiYoga!
The main benefits are body fat loss, lean muscle growth, and improved cardiovascular performance, without placing undue stress on the joints. DDP Yoga is currently used by professional football players, more than 40 professional wrestlers, MMA fighters, and regular, everyday people who want to perform at optimum levels and place themselves in the best position to improve their quality of life. At the same time, morbidly obese individuals have inspired us with their own DDP Yoga success stories!
DDP Yoga is the evolution of what was formerly the YRG Fitness System, which is best known for what many say is the most dramatic transformation in the health and fitness industry:
Arthur Boorman's incredible transformation story proves to people that not only can almost anyone do DDP Yoga, but that hard work and persistence can lead to incredible results.What separates DDP Yoga from all other kinds of yoga is not just that it is fronted by a celebrity, or that the program combines yoga positions and calisthenics with physical therapy principles, or even that it has an interactive app that lets its users do the workouts from anywhere, but that DDPY is something that anybody at any age or skill level can do. Unlike traditional yoga, DDP Yoga isn't just stretching, it's stretching and strengthening your muscles, ligaments, and tendons. DDP Yoga may have a strong celebrity following (e.g. Darius Rucker, Chris Jericho, A.J. Styles, Gabriel Iglesias), but the program is rooted in adaptability and “making it your own.” Finding the motivation to start doing DDPY is often the major hurdle for people, as it may entail trying things that were not originally part of their lifestyle. In addition to steadily completing the workouts, followers of DDPY are encouraged to reconsider their diets and overall attitude. When following all of these concepts, results are nearly guaranteed. Just ask military veteran Arthur Boorman , who previously walked with crutches and leg braces, or Jared Mollenkopf, who lost around 300 pounds in a little over a year.
DDP Yoga – Diamond Dallas Page
DDP Yoga is not traditional yoga, it’s a hybrid workout that incorporatessome traditional yoga movements and adds dynamic resistance, active breathing techniques and power movements to make for a more challenging and results oriented workout.
The main benefits are body fat loss, lean muscle growth, and improved cardio levels all without placing undue stress on the joints. A valid comparison to yoga is they both provide increased flexibility and core strengthening.
It is currently used by professional football players, professional as well as amateur wrestlers, MMA fighters, and regular everyday people who want to perform at optimum levels and want to place themselves in the best position to see career and life changing results and improve their quality of life.
DDP Yoga is the evolution of what was formerly the YRG Fitness System, which is best know for what many say is the most dramatic transformation in the health and fitness industry.
You couldn’t write a better inspirational story than Arthur Boorman’s – when I first talked to him on the phone I had no idea what he would achieve with DDP Yoga and a little encouragement. Without a doubt, it’s the most incredible transformation in fitness history! Watch his story and think about all the obstacles he had to overcome, and then think about what YOU are capable of. It’s because of Arthur’s amazing story, that I like to ask, “WHAT COULD YOU DO?” Most of us have it easy compared to him, and he is now a true DDP Yoga warrior! He has proven to so many that ANYTHING IS POSSIBLE.
I’ve been telling friends about DDP Yoga for over a decade, and I think it’s FINALLY starting to sink in. Like me, a lot of elite athletes have been through the gamut of injuries — torn rotator cuffs, knee surgeries, torn muscles, and just getting up in the morning can be challenge. When I heard Chris Jericho was suffering from similar back injuries to my own, I reached out to him and he was willing to try anything… even “Yoga”. Ha! Watch his testimonial to see the results he achieved with DDP Yoga. I’m so thankful to him for speaking out about his experience with my workout, as it further validates just how effective DDP Yoga is. You won’t find another workout that strengthens while it heals, increases your flexibility as you burn fat!
DDP Yoga is designed by Diamond Dallas Page (DDP) a three-time professional wrestling heavyweight champion, whose career spanned two decades and who entered the ring at 35, an age when most pro athletes are forced into retirement.
DDP Yoga is a revolutionary fitness system that places no pressure on the joints, elevates cardio levels, develops core strength and flexibility, promotes body fat loss and increases lean muscle growth.
DDP has taken his body to hell and back as he traveled the world and wrestled up to 270 days a year suffering major injuries to his neck, back, shoulders and knees, injuries that could easily derail a career and affect his quality of life.
His answer to this was DDP Yoga, a system that allows you to work at your own ability and with consistency reap benefits that will help hold back the hands of time.
Sometimes, there really is such a thing as ‘one size fits all.’ Check out the video transformation of Team DDP Yoga member Stacey Morris and you’ll see what I mean. Over the years, I’ve learned from Team DDP Yoga members from all walks of life, that DDP Yoga can be used for varying reasons and to achieve different results for different people.When I developed DDP Yoga more than a decade ago, I never intended it to be a weight loss tool. I’m 6 foot 4, never had a fat day in my life, but was in major pain from my wrestling career. What I was looking for was to be able to walk across a room without hobbling in pain. DDP Yoga delivered. Then came Terri Lange and Arthur Boorman, who dropped significant amounts of weight doing DDP Yoga. The list of formerly obese people who have transformed their lives and bodies continues to grow. Just check out Team DDP Yoga ( www.TeamDDPYoga.com ) to see the examples of Terri, Arthur, Doug Steffen, Eric ‘Sparky’ Collier, and Stacey Morris. Stacey was 345 pounds in January 2009 when she found DDP Yoga. She was 44 and at the end of her rope after a lifetime of dieting and regaining weight. But she was willing to embrace the DDP Yoga lifestyle. This video of her transformation shows what can be done if you’re willing to put in the work, change your lifestyle and invest in yourself. Are you ready?