Arnolda Shvartseneggera Amazing. impumelelo Philosophy

Arnold Schwarzenegger alidingi isingeniso, igama lakhe usuphenduke into efanayo. Nakuba kwakhanya ngeminyaka yoma akude Eighties, isibonelo impumelelo yayo namanje izinkulungwane abasubathi imfundamakhwela idolo.

Amazing Arnolda Shvartseneggera - lonke nefilosofi, okuhlanganisa, ngaphezu ukuqeqesha ngokwabo ehholo, umsoco, ukuvuselelwa kanye ukusebenza kobuchopho. Konke lokhu ndawonye-formula bodybuilder yimpumelelo.

Manje kafushane mayelana uhlelo okwakuhilela Arnold Schwarzenegger. ukuqeqeshwa Ukwakha umzimba kufaka ngabanye. Abekho abantu ababili abafani, ngakho akukho izindlela ezimbili ezifanayo e yokuzijwayeza wezemidlalo. Kungenzeka neze babe okufanayo njengoba u-Arnold, zokulandela indlela yakhe. Ukuze umuntu ngamunye kudingeka isimiso sabo ukuqeqeshwa yokutakula, okungase vela kuphela iminyaka, uzama nokwenza amaphutha. Udinga ukuthola umsebenzi wakho futhi ukunquma ezingeni layo lomthwalo.

nefilosofi Arnold

impumelelo omangalisayo bodybuilder abadumile kumelwe aqale ifilosofi lesifanele, ngazo ngokuqondene nomsebenzi wokuziphilisa. Futhi ngokuyisisekelo ke ukuthi impumelelo kuyofika kwelinye icala - uma athlete is ngabomvu uhambo ngalunye ejimini. Amakilasi ngamandla ngeke nanini bakulethe elamukelekile. Schwarzenegger ngiziqeqesha ukuzijabulisa, futhi wayeqaphela wayazi into esemqoka - emva ngcono imisipha ezizothuthukisa ukuphila kuzo zonke zako.

ukudla

Ukudla ngokufanele - sempumelelo kulo mdlalo kunzima. Ngaphandle labuka olukhethekile lokudla imiphumela kungalindeleka. Imisipha ayibi ufana nje, kodwa kuphela ukudla okunempilo, okunganikeza esisindo inzuzo ngaphandle amafutha. Uma imisipha anda kunokuba amafutha, ngakho ukudla kwesokudla. Futhi uma uyithayiphe namafutha, kubalulekile ukunciphisa okuqukethwe kwama-kilojoule ukudla.

Isikhathi omiswe, okuyinto eyenziwa phambi mncintiswano, u-Arnold ushintshele ongaphakeme Ukudla ezinama-carbohydrate, futhi izinga labo kumele kwanele ukuba ngithole amandla abakuyo. Ngolunye usuku ngesonto kwakumnandi ngempela okunama-kilojoule amaningi: ngaleyo ndlela isheshisa umzimba.

uhlelo ukuqeqeshwa Arnolda Shvartseneggera

I bodybuilder abadumile abaqeqeshiwe izikhathi 8 ngesonto (kwezinsuku ezithile izikhathi 2). uhlelo yakhe yakhiwa izinhlelo ezine yakhelwe iminyaka eminingi:

1. Ukuqeqeshwa eyisisekelo (Duplex).
2. Quality telostroitelstvo (Duplex).
3. Alternative izinga telostroitelstvo.
4. Ukulungiselela imincintiswano.

Uhlelo oluyisisekelo oluthi iprogramme kufaka Ukwakha-up imisipha. Lokhu kudinga ukusebenza izinsimbi ezisindayo, udinga ukwandisa masonto onke. Lesi sinyathelo kungathatha iminyaka eminingi: konke kuncike umthethosisekelo, ugqozi kanye nokusebenza. Lapho mass imisipha ifinyelela usayizi oyifunayo, ungakwazi udlulele izinga telostroitelstvu.

Wabasaqalayo yizinga lokuqala Uhlelo main. Njalo ingxenye yomzimba kufanele abaqeqeshiwe kabili ngesonto, futhi cindezela - nsuku zonke.

Ukuze wonke amaqembu kudingekile imisipha ukukhetha umzimba ezimbili noma ezintathu, eyokuqala (elilodwa noma amabili) kumele kube eziyisisekelo noma polyarticular. Lezi zihlanganisa, isibonelo, ebhentshini ukucindezela, squats, nabanye. Ngokuvamile kwenziwa nge barbell noma dumbbells. Ngemva kokwenza umzimba eziyisisekelo ilahliwe noma odnosustavnye. Lesi sakhiwo, isandiso umlenze, nabanye. Kubo, ngokuvamile besebenzisa imishini ukuqina.

ukuqeqeshwa Arnolda Shvartseneggera okwenzeka ngokuvumelana Uhlelo elandelayo:

1. NgoMsombuluko. Ingxenye engenhla we emuva, esiswini, esifubeni.
2. NgoLwesibili. Esiswini, ehlombe ibhande, ingalo elingenhla, ehlombe.
3. ULwesithathu. Lower emuva, hip, imilente, tinyawo, esiswini.
4. ULwesine. Upper emuva, esifubeni, emzimbeni.
5. NgoLwesihlanu. Esiswini, ehlombe ibhande, ingalo elingenhla, ehlombe.
6. NgoMgqibelo. Lower emuva, hip, imilente, tinyawo, esiswini.

ukuqeqeshwa Arnolda Shvartseneggera lalinabashumayeli izivivinyo ezilandelayo amaqembu ahlukene imisipha:

1. Chest. Ukucindezela induku ehlezi futhi elele phansi; pullover.
2. Ingxenye engenhla we emuva. Ukudonsa kubha (inombolo enkulu kungenzeka ezinikezwa); ibhokisi enyakazayo induku projectile (amasethi amathathu - 10, 6, 4).
3. Ehlombe ibhande. Bench cindezela emi barbell; ephakamisa izandla phezu kwekhanda lakhe emaceleni naphezulu (amasethi amathathu - 10, 6.4).
4. Ehlombe. Ukuhlala emi ukuvelela biceps; cindezela French; elele cindezela induku (isango eliwumngcingo).
5. Ibhodi lemisindo. Flexion nokwelulwa emabhulashini emalungeni carpal-ugongolo ngenduku (isango reverse).
6. Ethangeni. Squat futhi lunges (emahlombe induku); evula abuye avale kwedolo nge ekunqobeni ukumelana (elele ebhentshini).
7. Umlenze futhi ngezinyawo. Ukwanda izinzwani nomlingani emahlombe (5 amasethi 15).
8. Ingxenye engezansi ngemuva. Isigxobo emahlombe futhi esifubeni ukulungiswa kwananoma (amasethi amathathu - 10, 6, 4).
9. Esiswini. Ukuphakamisa imilenze bent, ebhekisela wamabele ngamadolo, elele phansi i ibhodi enalokho kuthambekela (5 amasethi 25).

Uma kungenjalo esibekiwe inombolo nama reps, kufanele benze umsebenzi izikhathi 8-12 ku izindlela ezinhlanu.

yokutakula

Akumelwe sikhohlwe ukuthi imisipha ayibi phakathi ekilasini. Zikhula waphuma ngejubane ehholo, esikhathini yokutakula, ngakho-ke kubalulekile elungile imodi kosuku. Arnold weluleka ukulala amahora 8-9 ngosuku. Uma ungalali kakhulu ebusuku, udinga ukuba abuthele amahora ezingekho ngosuku.

cerebration

Arnolda Shvartseneggera Amazing zihlanganisa isici esibalulekile - ikhono ukugxila ukusebenza kwemisipha ngesikhathi umsebenzi. Kumelwe sifunde ukusebenzisa ukuhlukanisa umthwalo okukuwo bese uhambisa ekukhuleni kwayo. Ngemva kokuqeqeshwa kubalulekile imaging Okuqondiwe lekumele azuzwe esebenzisa isikhathi sawo esiningi.