Sawo esiningi Classic: kuyini?

Konke ukukhuluma usuzwile ukuthi, bathi, sawo esiningi kuyingozi ukuba abantu, "ewa" ayihlali isikhathi eside, njengoba lo mdlalo futhi ngaso sonke akudingekile kwabesifazane. Inani elincane iqiniso kuwo, ngoba izisebenzi zisebenzisa ezihlukahlukene izidakamizwa ukusebenza izinsimbi omkhulu, ukubeka ngempela abazifaka engozini. Kodwa kukhona okuthiwa abantu ngqo - abantu abafuna impumuzo, ngaphandle ezintabeni kakhulu imisipha, umzimba. Ngakho, sawo esiningi zakudala - umdlalo ngaphandle Ama-anabolic steroid nezinkulu izikali. Isisindo 80-90 kg ngaye - lokhu kuyinto evamile, bese ucindezela "ukuzabalaza" kuze kube 150-180 kg.

sawo esiningi Classic: kuyini?

Ngaphezu amaqiniso angenhla, lo mdlalo has nemingcele esiqine ngempela sokuvikela imininingwane neziqondiso. Enye yezinto esiyinhloko siwukuthi ukukhula nomsubathi, okuya ngokuthi yikuphi kuchazwa, yini okufanele isisindo sakhe kanye nosayizi kwemisipha. Lokhu kukuvumela ukuba kuzuzwe ivumelane kakhulu futhi zemvelo Imizimba umsubathi, angeke kushiwo mayelana iqembu pro-kokuthola Ama-anabolic steroid, okuyinto wenza sikwazi 'sokuwelela "for esiphezulu imisipha zemvelo mass. Abanye bakholelwa ukuthi yaba sawo esiningi zakudala akuniki best of the imiphumela kulindeleke, yingakho engazange siphakathi ezemidlalo-Olympic. Nokho, lokhu akubavimbeli abahlele tintfo imicimbi kanye udumo lwawo ukhula minyaka yonke. Sami bodybuilders uncamela zinhlobo zayo zakudala iyenqaba ukwenza ethola izidakamizwa setha kuyashesha isisindo, amaprotheni zamagama, nezinto ezifana nalokho.

imincintiswano

Njenganoma yimuphi omunye umdlalo, sawo esiningi zakudala has imithetho yayo siqu neziqondiso, esangenza abahlanganyeli sibukeze. Okokuqala cabanga 3 eziyisisekelo zigaba isisindo abasubathi isethelwe kuye:

1. Ukukhula umsubathi 170 cm: (. Max ukuphambuka 2 kg) isisindo ukwanda = 100.
2. Ukukhula umsubathi ukuba 178 cm: (. Max ukuphambuka 4 kg) isisindo ukwanda = 100.
3. Ukukhula umsubathi phezu 178 cm: (. Ukuphambuka max of 6 kg) isisindo ukwanda = 100.

Abahlanganyeli kulinganiswa at kwezimo ezihlukahlukene eziyisikhombisa ezahlukene ukuze bakwazi ukubonisa degree of ukuthuthukiswa umsipha ngamunye (biceps / triceps, amahlombe, umhlane, cindezela, umlenze).

ukuqeqeshwa

Njengoba thina wabhala ngenhla, lokhu sawo esiningi minyaka edonsela abantu abaningi abafuna ngomzimba omuhle. Phakathi kwabadlali okuthuthukile asebethole babe isithombe eziningi, singakwazi ukuhlukanisa Aroni Curtis (Aroni Curtis), Alon Gabay (Alon Gabbay), Jason Duariku (Jason Dwarika), Brock Kunika (Brock Cunico), Greg Plitt (Greg Plitt) . Bonke singakwazi ukubona ku-TV futhi umagazini nesembozo, izindaba Ukwakha umzimba ukubika impumelelo yabo elilandelayo. Ukuqeqesha abasubathi ngokwabo, njengoba umthetho, azihlukile kakhulu. Ngokuyisisekelo 2-3 emadanisekako eyodwa usuku ukuqeqeshwa umsebenzi. bodybuilders Iningi ezakha uhlelo lwakhe ukuqeqeshwa ukwahlukanisa ngokuphelele uhlelo ukudonsa. Lokhu kusho ukuthi uhlelo eqinisekile simiswe ngalendlela lelandzelako:

1. UMsombuluko - Chest / cindezela.
2. ULwesibili - emuva / esishwibweni.
3. ULwesithathu - emahlombe / cindezela
4. ULwesine - Phumula noma cardio (ukugijima, amabhayisikili).
5. ULwesihlanu - biceps / triceps.
6. NgoMgqibelo - imilenze / cindezela.
7. NgeSonto - ukuphumula kanye alulame ngokugcwele.

Isonto ngalinye elisha iqala ngendlela efanayo - ne umthwalo efanayo imisipha efanayo, kodwa ukwenza umsebenzi kungcono ukushintsha kanye njalo ezinyangeni 2-3 ukugwema habituation. Kuyaphawuleka ukuthi okubaluleke kakhulu amandla ukuthi cishe sekube kuqala ekuphileni lo msubathi. Ukuze kuzuzwe imiphumela engcono kakhulu, udinga ukudla nge high amaprotheni wokuqukethwe (yangosuku - 2-3 amagremu per 1 kg esisindo) kanye carbohydrate kancane, ephansi fat (amafutha ikakhulukazi elihlale). share sengonyama kwezemidlalo umsoco bodybuilders isebenzisa lapho amaprotheni, Creatine, BCAA, glutamine, creatine futhi multivitamins. abakuzuzile manje akukho nobunzima, ngoba imikhiqizo sawo esiningi ethulwa ibanga elikhulu. Ngaphezu kwalokho, ungakwazi ukuthenga zonke izinhlobo imishini nobungqabavu, izingubo ezikhethekile kanye izesekeli (ezizibeni, amabhande, njll).