Umsebenzi lwenkqubo kwi ubunzima. isakhiwo imisipha: umthambo

Yintoni ekufuneka siyenze ukuze sibe umzimba ezintle kunye isiqabu? Kakade ke, into yokuqala ufuna ukujonga ngaphandle isiseko apho, emva koko, iya ngumthi ochweliweyo ngemfano amaphupha akho. Nokuqeqesha izihlunu yokondliwa - isiseko, ekufuneka ukuqala nenye ngalinye. Akukho indawo nangoko baqale yome - ngenxa ukuze enze isiqabu entle izihlunu, kufuneka ukumpompa kuqala.

uqeqesho kwi Ubunzima program Kufuneka kubulawa kunye neemeko eziliqela. Zezi:

1. Ishedyuli ocacileyo iiklasi.
2. Ukuthobela yokudla.
3. ukuba kuphumla ixesha elaneleyo.

Kubalulekile ukukhumbula ukuba, xa ufuna ukwenza nzulu, ukungaphumeleli ukuthobela nokuba mnye kule mithetho nikum isendleleni neenjongo zakho. Makhe siqwalasele ngamnye kubo.

timetable

Le program umsebenzi ubunzima ithetha ithayimthebhile ezicacileyo iiklasi. Kuyo kufuneka zicaciswe kwi iintsuku zoqeqesho kunye neeholide kwakunye nenkqubo olulandelenayo kwiseshoni nganye. Ethandwa kakhulu phakathi bodybuilders isebenzisa igrafu ibandakanya iiseshoni ezintathu ngeveki. Olu khetho ilungele kwabasaqalayo kunye neembaleki kwinqanaba eliphakathi. Ekubeni indlela enjalo yokuqeqesha izihlunu kufuneka ixesha ukuze ngokupheleleyo kwisifundo esilandelayo. Uloliwe oya phantsi (iintsuku ezi-3) ingaba ngokulungelelana babele bonke ezingundoqo (core) umthambo.

Kuba bodybuilders inqanaba eliphezulu ungasebenzisa imini-ezintlanu iPIN okanye uphuphu. uqeqesho rhoqo enjalo kuyimfuneko ukufunda ngenyameko iqela kwezihlunu ngalinye.

ukudla

Ukuze ukusebenzisa izihlunu kwi ubunzima nixakathe isiqhamo ukuba uqale ukudla okulungileyo. Yaye nje kuphela ngaphandle ukusebenzisa utywala, uzila ukutya kunye nezinye ukutya okungekho mpilweni. Kuba abanxibe impahla yokudla elungile linentsingiselo eyahlukileyo kancinane kunokuba umntu avareji.

Akubuzwa ukuba kukho imfuneko ngendlela efanelekileyo yaye ngokufuthi - amaxesha ezi-6 ngemini. Ukongeza, xa ubunzima iseti kubalulekile ukuba usele amanzi, ingakumbi uqeqesho.

isondlo ezemidlalo

Kwihlabathi abanxibe impahla, kukho inani elikhulu zonke iintlobo zokutya kunye nezongezo. Ukuze iseti ngempumelelo ngakumbi ubunzima ngexesha umthambo kungcono idliwe ndidi zilandelayo:

• Gainers.
• Neeproteni.
• acid.

Gainers ziqulethe izixa ezikhulu protein carbohydrate, kwaye zezona zilungele kwabo nohlobo umzimba ectomorphic.

Iiproteni ziqulethe izixa ezikhulu protein asezantsi noko carbohydrate kuthelekiswa Gainer. Ukuba zezona ekwakheni abantu abaninzi kuzo zonke iintlobo zomzimba. Ke Creatine neprotheyini esisityebi protein carbohydrate, kwaye ziqulathe nenqatha encinane kakhulu, nto leyo yenza kube lula ukwakha ndayame mass kwezihlunu.

acid nayo ezifanelekileyo kubantu bazo zonke iintlobo. Baya ukukhawulezisa ukukhula kunye nokufunyanwa kwezihlunu emva umthambo.

ukuzilibazisa

Iprogram yoqeqesho ubunzima abusayi ngengqiqo ngaphandle ixesha elaneleyo ukuze achache. Iqela kwemisipha elifanayo kufuneka baqeqeshe ngaphezu kanye ngeveki - overtraining kuya kunceda ukuqinisekisa ukuba izifundo ziya ukwenza akusingisi kokhona kulungileyo. Ukuba kukho iimpawu ezifana ukulahleka wokutya, eziva iintlungu okanye ukwehla kobunzima, kuyimfuneko ukuba gxotha uqeqesho.

Uqeqesho kwi holo kwi ubunzima

Naliphi na igumbi ukufaneleka inika ukhetho olukhulu simulators ezahlukeneyo kunye nemithambo. Kodwa asingabo bonke bephela luncedo ngokulinganayo ngenxa bulking. Kakade ke, ngamnye kubo ngokwabo isiphumo yalo entle emzimbeni wakho, kodwa kusafuneka ukuba bagxininise imithambo ezisisiseko. uqeqesho olusisiseko kwi ubunzima iquka ezo umthambo ebandakanya amaqela amaninzi kwezihlunu. Ezi ziquka:

• Kwibhentshi cofa.
• Deadlift.
• Ezintle nge Nge.

Nangona le grafu niyenzayo le mithambo kufuneka ngokuqinisekileyo zibandakanywe kule program.

press uJaji

cofa esitulweni yeyona ilula, kodwa ngaxeshanye kunye enye imithambo kakhulu ngempumelelo. Oko kwenziwe ngeendlela ezimbini - kukubamba na ububanzi okanye emxinwa, kodwa eli nqaku liza lidilizwe kuphela ukhetho lokuqala.

Kwimeko yokuqala, umthwalo eziphambili iwela izihlunu pectoral, nazo zisetyenziswa phambi delts kunye esineendidi. Ububanzi njengokubamba ixhomekeke ngamnye lomntu ngamnye. Nceda uqaphele ukuba ebanzi njengokubamba, inowuthi umendo bar ukusuka phezulu kwindawo esifubeni, yaye ezinkulu pecs zisetyenziswa. Kodwa musa ukuthatha kakuhle kakhulu ukuba ukhethe indawo engcono ungenza ukwenza le nombolo umthambo iseti amaxesha apho. Nangona elula emananga kwayo, ekwenziweni kukho ezinye bokuqonda.

Okokuqala, inani iiseti kunye kophindo. Imisipha mass ukhetho engcono ukuqhuba 3-4 iiseti 6-8 kophindo. Kubalulekile ukwandisa ubunzima kwi Indlela ndlela. Xa ukhetho olufanelekileyo ubunzima uphindaphindo lokugqibela kufuneka lwenziwe ngoncedo oluncinane ekoyikeni.

Okwesibini, xa usenza cinezela kwesitulo, uyakwazi ukunyenyisa indawo kwibhentshi. Ngoko ke, ukuba amadolo abe ngaphezu umgangatho esifubeni, liya kuquka umqadi esezantsi izihlunu pectoral. Ukuba, phezu koko, isifuba uza kuba phezulu umgangatho imilenze, umqadi phezulu iyasebenza.

Xilaveko yokusebenzisa umatshini kwisitulo kukuba le bar yayichukumisa kwesifuba emazantsi amanqaku ayo. Nguwe kuphela na aqale yayama ibe kwindawo yokuqala. Kwakhona kuyimfuneko ukuba iinyawo kunye ngeempundu babebandezelekile ngokuqinileyo yaye abazange ukuhamba ngexesha msebenzi.

deadlift

Akukho iprogram yoqeqesho kwi-ubunzima ayikwazi kuthathwa hlobo ngaphandle deadlift. Lo msebenzi ngoyena yokugcina kakhulu olubanzi abanxibe impahla. Xa isebenza inxaxheba ngokupheleleyo onke amaqela kwezihlunu, kodwa oku kusebenza kuphela xa isixhobo isetyenziswa ngokuchanekileyo.

Iimbaleki ezininzi makhwelo musa ukusebenzisa lo msebenzi eklasini ngenxa yokuba kunokwenzeka ukuba uhlanga umva yakho. Noko ke, umzimba ngamnye ngendlela ethile eyingozi, kwaye kusenokwenzeka ukuba ufumane owenzakeleyo ngaphandle kokwenza i deadlift. Ukuba ngaba azame ubunzima ubuninzi, ukuba uyigcine ubuchule kwaye usebenzise ibhanti ithengise, umngcipheko nomonakalo emva inciphisiwe.

Xa lo msebenzi rhoqo benze iimpazamo ezininzi. Benza wabaqalayo nje kuphela kodwa iimbaleki nazo nayo. Umzekelo, kubalulekile ukwazi ukuba deadlift kufuneka wenziwe ukusuka kwindawo ezantsi. Oko kukuthi, akukho mfuneko xa siqala ukubeka intsimbi na yokubeka.

Lift lokuqala emgangathweni kubalulekile ukwenza, ngeebhayisikile ngenxa esinqeni ukuwutyhalela - uphakamise le bar usebenzisa kuphela emva yakho, ungakwazi ngokulula ndenzakale.

Enye impazamo eqhelekileyo kukuba abaninzi bathi kuyimfuneko ukuthoba bar phantsi. Khumbula - kuba nje kubalulekile nje libele isitampu kwebala xa kuhlolwa cinezela kwibhentshi.

Squats

Ukuhlamba ngentonga kuyinto enkulu umzimba pump asezantsi. It ikuvumela ukuba ukwandisa iireyithi amandla kwaye ikhuthaza ngokukhawuleza inzuzo kwezihlunu.

Impazamo omkhulu wabaqalayo kukuba ekuchopheni nje phantsi. Xa lo msebenzi kuyimfuneko ukususa ezimpundu umva sikhulisa kancinane ekuyeni emadolweni. Oku kunciphisa umthwalo kwi umnqonqo empontshwa kwaye yenza umthambo olusebenzayo ikhuseleke kakhulu. Kuyimfuneko ukuba ukusebenzisa bhanti entengo.

Enye impazamo eqhelekileyo phakathi wabaqalayo advantageously, amalungiselelo fingerboard. Kuyimfuneko ukubeka Nge kuphela izihlunu trapezius, kungenjalo ungenza ngokulula ukwenza konzakale amathambo wesibeleko.

Kuba abantu ezahlukeneyo njengokubamba anokuthi alungi-lungiswe ngamnye. Kodwa ubukhulu becala ufuna ukugcina izandla zakho indawo ebanzi kancinane ububanzi egxalabeni. Oku kunokuba yingxaki ibe bodybuilders-kwinqanaba eliphezulu indawo igxalaba ziphuhlisiwe okanye abantu kumalungu amavila.

Uqeqesho set weight ekhaya

Ekhaya, ubunzima inkqubo yokugaya abasebenzi iya kuba nzima kakhulu ixesha elide kakhulu. Kodwa ubukhulu becala kufuneka uyenze kweli gumbi, kodwa musa ukuphelelwa lithemba ukuba oku akwenzeki. Ngaphandle kwento yokuba inkqubela ukusebenzisa zenkobe ziya kufuna ixesha elingakumbi, oku zincitshiswe ukuba akukho mfuneko yokuba uye naphi na size sichithe imali engaphezulu kwi yokwenza umthambo. Kodwa oko kuya kufuna impembelelo enkulu kakhulu - ekhaya, uya kuba lula kakhulu ukuba uzinike ethile sekunjani. Ukuba oku akukho ngxaki, ngoko ngezantsi zidweliswe ezinye imithambo kuba Amazing ekhaya.

Ekhaya ukuzilolonga yokugaya ubunzima yahlukile kuqeqesho eholweni, kodwa uya kuqaphela ezinye ezifanayo. Umzekelo, cinezela kwibhentshi ingathathelwa indawo eqhelekileyo ukutyhala-ups. Intlungu kulo mzekelo, iya kuthathwa yi ubunzima bakho.

Push-ups kungenziwa ngeendlela ezininzi:

1. Classic push-ups. Baya ukuphuhlisa izihlunu pectoral kunye esineendidi sebenzisa encinane.
2. Push-ups isekela. Izandla zibekwe kuyo nayiphi na idesika (umzekelo, isitulo), imilenze kufuneka zibekwe kuyo nayiphi na inkxaso. Kolu vavanyo kubalulekile bawandise awo le kophindo. Oku ucinga ngokweenkcukacha enkulu imisipha pectoral.
3. Emi-Push-ups. Lo msebenzi wenziwa emi phezu izandla, iinyawo, bekwayame eludongeni. Ezi push-ups basebenza izihlunu egxalabeni.
4. Push-ups kocingo elimxinwa. Ezintendeni kufuneka zibekwe, phantse echwethana. Lo msebenzi usebenza ngezandla kakuhle esineendidi.

Kukho iindidi eziliqela beemvavanyo eziya kukunceda ukuba basebenze ngaphandle emzimbeni esezantsi ekhaya:

1. Squats. squats Classic kuya kunceda ukumpompa phezulu kummandla quadriceps iinyawo, kwaye luya kubandakanya i izo- kancinane kunye neempundu. Ukwenza squats, kubalulekile ukuqinisekisa ukuba amadolo zakho wakhangela kwicala elinye nje iikawusi.
2. Ukutsibela. Kusenokwenziwa olukhulu kungenziwa ejimini kwaye nasekhaya. It zingenziwa zombini ngokusebenzisa dumbbell, nokusebenzisa kuphela ubunzima bayo. Isebenza inxalenye yonke asezantsi umzimba - ukusuka ngeempundu, amathole nokuyifeza ngeninako.

Ukuba ikhaya lakho ine bar tyaba, ngoko kusenokwenzeka ukuba baphuhle ngakumbi izihlunu iingalo kunye umva. EziQhelekileyo eyendawo ukuphuhlisa kakuhle kummandla egxalabeni kunye kwezihlunu izo- kunye esineendidi izandla. I ebanzi ukubambelela kwi ukusebenza, kokukhona luya kubandakanya le dorsi latissimus yabe negxalaba.

Uyakwazi ukwenza tsala-ups umva ibambelele, ngoko inkoliso umthwalo uya zomfana izandla.