Usuku ezintathu-yokwahlulahlula emhlabeni; ngokuba abantu

Ngu abanxibe impahla waqonda kakhulu ukuncitshiswa yethishyu adipose kunye nokwakha kwezihlunu. Iiklasi zijoliswe ukwandisa ubunzima, eyahlukileyo kakhulu kuqeqesho lokukhulisa amandla. Kubalulekile ukuba bacwangcise imisebenzi scheme: ubungakanani yoqeqesho, kukho iseti olulandelenayo, inani iiseti kunye iiseti. Kunzima ukuba kufikelelwe isiphumo efunekayo, ukuba akukho program. scheme Zobungangamela ukumelana ngokupheleleyo neenjongo ngasentla, kukwahlukana imini ezintathu-phantsi. Makhe sijonge oko kukuthi, yintoni usebenzisa ifakiwe kule program nendlela ukuzibandakanya, ukuqinisekisa ukukhula yethishyu kwezihlunu.

Yintoni a yokwahlulahlula lweentsuku ezintathu-on ubunzima?

Yintoni le nkqubo? Usuku ezintathu-yokwahlulahlula kwi ubunzima - akunto efana inkqubo yeentsuku ezi-3 yeeklasi ngeveki. Esi sikimu kakhulu zithandwa. Wafumana imvume phakathi iingcali, abadlali phambili kunye wabaqalayo bafunde kuphela iziseko ekulolongeni umzimba.

Ngokutsho eli cebo, zonke izihlunu bohlulwa babe ngamaqela athile. Ngexesha ukuzilolonga ngalinye lisebenza kwiqela elinye. Ngenxa yoko, phakathi evekini ibandakanya zonke izihlunu, uze kanye kuphela. Ngokomzekelo, ngoMvulo sandivusela izo- kunye umva. NgoLwesithathu - besebenza esineendidi kunye nesifuba. NgoLwesihlanu, eshiya amagxa kunye nemilenze.

Kangangexesha elide, abakhi baye bazama ukumpompa onke amaqela kwezihlunu Amazing mnye. Ekuhambeni kwexesha, Noko ke, kwaye kwacaca ukuba iinkqubo ezinjalo sikude egqibeleleyo. Womdlali kwafuneka enze iintlobo olulandelenayo, isondela. Kakade ke, lo mthwalo ikhokelela ukudinwa. Ngenxa yoko, iqela umthambo lokugqibela akazange izihlunu zokumpompa kuyimfuneko.

Apha kwaye ithatha ndidiniwe, musa ukunika yifuna iiklasi ezintathu ukwahlula phantsi. Isiseko leyo mfundo zokumpompa eyahlukileyo yamaqela izihlunu ezahlukeneyo.

Eyona engundoqo eziluncedo ngezigaba yahlula

Sele ukuqonda isizathu sokuba ukhetho leembaleki bayayeka uqeqesho kule nkqubo - kukho ithuba lokuba ukusebenza izihlunu ngokomgangatho ngakumbi. Kodwa oku uncedo kuphela kwesi skim yoqeqesho.

Yahlula kwi ubunzima kukho inani eziluncedo:

1. Ixesha yoqeqesho. Njengoko babesebenza kuphela iqela elithile izihlunu, ngokulandelelana, kunciphise ixesha leeklasi. Ukuba phambi kokuba msebenzi kungabangela ukuthatha iiyure 1.5-2, inkqubo uwucandile ihlala imizuzu 30-45 kuphela.
2. Ngobunzulu uqeqesho. Kulula kakhulu ukuba banikele ingqalelo iqela elithile izihlunu kunokuba umzimba wonke. Ngokwendalo, kulo mzekelo, ancedisana ezikhethiweyo ziya asebenza kakhulu kakuhle ngakumbi kunye nomgangatho ongcono.
3. Isimo. Akukho namnye ubuya athi ukufezekisa iziphumo, lo mba ludlala indima ebalulekileyo. Agree ngoqeqesho ubude 2:00, kulandele uziva udiniwe kakhulu, akakho umntu othanda, kunokuba nempembelelo iyingenelo. Enye into - oko isifundo imizuzu engama-30, emva koko kukho kancinane yade izihlunu kwaye iziphumo ngcono kakhulu.

ukubhala bahlukana

Abaqeqeshi waba inkqubo yahlula yeentsuku ezi-3 olusebenzayo. Nangona iiyantlukwano zabo, amaxesha amaninzi ukuba nakhelwe phezu mgaqo - "qhuba-ezotyhalo". Oku kuthetha ukuba ukwahlulwa yokugaya mass ibandakanya ezineenkcukacha kwi isifundo esinye okuwisa izihlunu, kwelinye icala - ukutyhala. Ekusebenziseni wesithathu ababandakanyekayo ukukhahlela.

Ziziphi zeenketho kwenzelwa Iimbaleki? Ngempumelelo kakhulu ukuba iqatshelwe nobanda imini emithathu elandelayo.

A ngobuwena lokuqala ibandakanya isifundo:

• izihlunu umva - i zomfana;
• ijwabu ibele - i esineendidi ezintathu;
• yesiqephu ephantsi - kwamagxa.

Xa uhlobo yesibini sokumpompa:

• back - esineendidi ezintathu;
• imisipha pectoral - emagxeni;
• kwemilenze - kwamagxa.

Xa ngobuwena deal lesithathu:

• emva - lwebele;
• yesiqephu eliphezulu - emagxeni;
• iinyawo.

Okwesine ngobuwena Uphawu zokumpompa:

• imisipha umva - izo- - imila- umva;
• Ibele - esineendidi - imila- ngaphambili;
• iinyawo.

ukukhetha

Njengoko ubona, iingcali lenze iqela izikimu zoqeqesho. Kungenxa yoko le nto phambi kokuba umntu iba nanku umbuzo: nguwuphi na kubo ukhetha? ukhetho ngamnye zalo eziluncedo, kwaye ayikho ngaphandle iziphako. Ngoko ke, eyona yeentsuku ezintathu yokwahlulahlula kwi ubunzima - le nkqubo noqeqesho kakuhle evumelana nawe.

Amaninzi, abaqeqeshi ukhethe uhlobo yokuqala yakho inkqubo yokuzilolonga. Abaxhamla kule ukungcola iingcaphephe funda oku kulandelayo:

1. Iqela kwemisipha nganye wasebenza 1 xesha iintsuku ezisi-7.
2. Xa koololiwe umva, ngokuyimfuneko wasebenza ngaphandle zomfana. Ngoko ke "baphele" imisipha kufuneka kuwo ekupheleni Amazing.
3. Le ngasentla kwakhona kusebenza kwamanye amaqela: izihlunu esifubeni - esineendidi.
4. iinyawo unje egqibile umsebenzi amalaphu emagxeni. Uqeqesho kweqondo asezantsi inika impendulo steroid elinamandla. Ngenxa kule umsipha deltoid zibonelela inkuthazo enamandla ukuphuhlisa.

Ingakumbi ukhetho ekunene

Kulo mzekelo, ukukhetha scheme isebenzayo uqeqesho kufuneka ithathele ingqalelo imiba emininzi:

1. Paul. -Uqeqesho Yahlula amadoda kunye nabafazi zahlukile kakhulu. Oku lilawulwe zizinto ezininzi, phakathi apho isakhiwo ezahlukeneyo corset dystrophy kunye neenjongo ezahlukeneyo. Amantombazana baqala ukwenza ukuba unciphise umzimba nokunika emzimbeni isiqabu ukukhanya. Usuku ezintathu-yokwahlulahlula kwi ubunzima amadoda - kukuba ukwakha umzobo omhle. Umgangatho Strong asebenzise olo qeqesho, efuna ukunika "lumpiness" izo- no "izitena 'cofa.
2. Inqanaba zoqeqesho. Ukuba labaqalayo, akuyi kufuneka uye ngqo kuqeqesho uphuphu. Iingcali sinyusa okokuqala ngexesha leseshoni enye, ukumpompa onke amaqela kwezihlunu. Oku kuya kuqinisekisa ukuba uphuhliso elungeleleneyo kunye efanayo umzimba. Kwaye ukwandisa kuphela amandla nokomelela iinzuzo, unako ukuhamba ngokuphepha ukuba kwiiklasi uphuphu.
3. Yakha. Bonke abantu zohlulwa ngokwendidi 3: ectomorphs, endomorphs kunye mesomorphs. Kuxhomekeka emzimbeni, abanye bakwazi ukuphucula ngokukhawuleza emzimbeni zabo. Kwabanye, lo msebenzi azibe. Kungenxa yoko le nto Indlela yoqeqesho ukuba yahluke ngokupheleleyo.

Khawuve oko izifundo Kucetyiswa amadoda, kuxhomekeka kuhlobo umzimba wabo.

Izindululo ectomorph

Amaxesha amaninzi amadoda, nokuma ezahlukeneyo ngoko, eziliqela izakhiwo. Ngapha koko, ukuba luphawulwa isafobe kakhulu "slim" imilenze elide, slim kunye. Abantu abanjalo kunzima ukuba mkhulu. Oku lilawulwe a ukutya olukhulu. Kodwa ukwenza lithemba. Indlela echanekileyo uqeqesho luza kuvumela ukuguqula le "iintsilelo 'isidima.

Usuku ezintathu-yokwahlulahlula ukuba ubunzima awawumisela ectomorphs ngokusekelwe kwezi ziphakamiso:

1. Eyona nto kujoliswe kuyo imithambo esisiseko.
2. iiklasi Ubude mayingagqithi kwimizuzu engama-45.
3. Phinda lo msebenzi kwiqela ngalinye imisipha izihlandlo 6-8. Iindlela kufuneka ibe 4-6. Oku kuya kuqinisekisa iziphumo eliphezulu umthambo.

Ukongeza, ukuba ngaba i ectomorph, khumbula iincam umthetho: ngakumbi - ukuba akukho ngcono.

Isilabhasi ukuba ectomorph

Ngoku cinga ukuba yintoni uqeqesho beesekethe ukuze ngokwaneleyo umntu ecekethekileyo unako abopha ngokufanelekileyo umzimba.

Iingcali sinyusa ukwahlulwa zintathu zilandelayo ubunzima ectomorph.

Ngosuku lokuqala azibandakanye imilenze neengalo ngoncedo le mithambo:

• ezibanzi (phinda amaxesha 8, ukwenza sets 3);
• imilenze benching (6-8 amaxesha - 3);
• benching dumbbells kwindawo ekuhlaleni (6-8 - 2);
• kwesitulo cofa intonga, ngokulityhala kwakhona emva intloko / esifubeni ngokuma (6-8 - 3).

Xa ukuzilolonga elandelayo (emva kosuku 1 lokuphumla) mboleko esifubeni kunye esineendidi ezintathu, esebenzisa:

• bha oomatshini bokushicilela, kwindawo lisalele (8x - 3 indlela);
• Oomatshini French kwindawo lisalele okanye tye (6-8 - 3);
• idiphu kunokusetyenziswa oomatshini, nzima i amatye phezu komhlaba othambekele (6-8 - 3);
• ukwandiswa eliphezulu imilenze unit emi (6-8 - 2).

kwiseshoni yokugqibela yoqeqesho yekhosi yeentsuku ezintathu (ngosuku emva holide) ijolise lokufundiswa umva kunye zomfana. Le njongo iya kuphunyezwa:

• eyendawo (nomthwalo kucetyiswa) kukubamba na ububanzi (phinda inani liphezulu amaxesha, yenza indlela 2);
• saliphosa intonga, ngexesha tilting, ibhanti (8 - 2);
• intonga postural (3, 6-8);
• ephakamisa intonga phezu izo- (6-8 - 3).

Emva kokuba isifundo enikiweyo ikhefu - kangangeentsuku-2.

izincomo mesomorph

Olu didi lubandakanya abantu kunye nohlobo izihlunu phambili, nesifuba esibanzi, esifubeni elide. Baye umsipha elikhulu ubunzima ukunyuka. Abantu abane-siseko elolo lula kumnika umzimba ezintle.

Sasazaa ukuseta ubunzima mesomorph ngokusekelwe le migaqo:

1. Kucetyiswa ukuba phinda lo msebenzi izihlandlo 8-12. Iindlela kufuneka wenze 6-8.
2. Ukuvunyelwa ezenzweni ezizodwa umsebenzi ukuphucula iifom kwezihlunu.
3. Eklasini ekucetyiswa amaqela oluthile 2-3 izihlunu zomzimba.

uqeqesho complex

Usuku ezintathu-yokwahlulahlula for zokugaya imisipha mesomorph eyakhelwe kwezi seshoni.

NgoMvulo, izihlunu babesebenza emhlane, amagxa umthambo zilandelayo:

• eyendawo (umthwalo yasebenza) kwi bar (inani liphezulu amaxesha ngokuphindaphinda, undenzele 2 indlela);
• ngentonga wakwakhe, umzimba ityekele (10-12 - 3);
• deadlifts (8 amaxesha - 3 sets);
• intonga zhimom, ngokuyityhala ebeleni, zema (10 - 3);
• phinda lo msebenzi, kodwa ngoku ithambeka (izihlandlo ezili-12 - 2 sets);
• ephakamisa dumbbells, waqonda nge inxalenye (12 - 3);
• uxinzelelo (25 - 5).

Kwindawo abaxakekileyo ukuphucula izihlunu isifuba neengalo siquka:

• Nokuzalana dumbbells esitulweni, elele (izihlandlo ezili-12 - 2 sets);
• benching intonga, kwindawo lisalele (10 - 3);
• nokuphakamisa intonga (izo-) (10 - 4);
• ulwandiso nemilenze kwicala ezantsi block (12 - 3);
• benching dumbbell xa elele phezu kophahla (12 - 3);
• ephakamisa dumbbells (i zomfana) (12 - 3);
• cinezela kwesitulo French, elele phezu kwesitulo, ngentonga (10 - 4);
• cinezela (25 - 5).

Ngosuku lwesithathu (ngoLwesihlanu)-mboleko iinyawo encediswa:

• squats, ephethe Nge emagxeni akho (12 amaxesha - 3 sets);
• ukwandiswa nemilenze kumatshini (12-15 - 2);
• ukhulisa on tiptoe imile, ehleli izikhundla (14-20 - 4);
• umlenze curls, ngoxa umatshini (8-10 - 3);
• Umlenze Press (8.10 - 3);
• cinezela (25 - 5).

Iimpawu imisebenzi for endomorphs

Olu didi lubandakanya abantu abathanda kwaya. Baya yokuzuza ngokukhawuleza ubunzima, nto leyo igcinwe kule ndawo emathangeni, isisu, imilo ibele iwohloke, amagxa.

endomorphs uqeqesho eyakhelwe-siseko ilandelayo:

1. Xa iiklasi engundoqo i - imithambo enzima, ukubonelela osidingayo otshisayo kunye kukhokelela ekuphuculweni (ukukhula) of mass kwezihlunu.
2. An lokuphumla for ezinye phakathi iiseti unikwa ithuba lokugcina - akukho ngaphezu kwemizuzwana 60-90.
3. Ixesha uqeqesho uvela imizuzu engama-90 ukuya kwezili-120.

uqeqesho complex

Usuku ezintathu-yokwahlulahlula kwi ngokobunzima endomorphs iqulathe ezi ndidi zilandelayo.

NgoMvulo bubulumko ukuba nenxaxheba kulo mzobo ngokusebenzisa ukuzilolonga ezinjalo:

• ebambe wahlala-ups kunye Nge emagxeni akho (amaxesha 12-15 - 4 sets);
• Leg Extension, kumatshini (12-15 - 3);
• Sehla imilenze kuyi ephantsi - elele phantsi (12 - 3);
• curls umlenze, nayo kwi-kumatshini (10-12 - 3);
• Sehla intonga, ukutyhala esifubeni kwindawo tye (10-12 - 4);
• nokugalela cinezela (2-3 ubonisa iintlobo);
• Oomatshini kunye dumbbells kwindawo ehleli ngezandla zakhe phezu kwentloko (12 - 3);
• ukutsiba intambo, ukubaleka (imiz 10-12.).

NgoLwesithathu diversify uqeqesho usebenzisa:

• ibha benching ukuba ngokuxwesileyo (amaxesha 10-12 - 4 sets);
• Nokuzalana dumbbells elele kwisitulo (12 - 3);
• benching dumbbell amanga eseleyo kwi kwisitulo uthambekele (12 - 3);
• iingalo isandiso block kwicala ezantsi (12 - 3);
• French intonga benching isitampu EZ, ngokubekwa (10-12 - 3);
• drill cinezela (2-3 uhlobo);
• njengomtyibilizi, intambo (10-12 imiz.).

Kwaye ngoLwesihlanu, ukuphucula umzimba wakho ezenzweni ezifana:

• tsala-ups esifubeni / kwesilevu kwi bar (8-15 amaxesha - 4 sets);
• saliphosa intonga ngexesha tilting ukuya esiswini (10-12 - 3);
• intonga postural (3 8);
• ibambelele T kummandla intamo esifubeni kwiziko utyekelo (8-10 - 3);
• ephakamisa dumbbells ngoxa ehleli esitulweni phezu izo- (10-12 - 3);
• intonga lift ukuba bemile, le izo- (8-10 - 3);
• press swing;
• ukubaleka, intambo yokutsiba.

Ukuze ukwahlula ukuzilolonga yakho ngempumelelo kangangoko kunokwenzeka, kuya kuba kuhle ukuba ukubabamba phantsi kweliso ofundisa abanobuchule. Oku kubaluleke ngokukhethekileyo kwabasaqalayo.