Uhlelo lokuqeqesha iphele kwabesilisa nabesifazane

Iphuzu elibaluleke kakhulu lapho evuthayo fat - ukuba ngiqonde ukuthi siyaludinga iprogramme hhayi kuphela omiswe. Isici esiyinhloko nayo abakhethiwe kahle Ukudla. Kodwa lokho esinye isihloko ngoba esinye isihloko. Lokhu bayovuswa ngqo ngalokho kufanele kube Uhlelo lokuqeqeshwa kwama omiswe.

Ngaphambi yiluphi uhlelo kuyadingeka azokuqhubela Amazing imizuzu eyishumi ohlelweni lwe. Khumbula ukuthi ngemva efudumele ezinhle kuze kufanele ubone iconsi izithukuthuku ebunzini lakhe. Uma kungaqali, ungayeki ukwenza.

ngoba amadoda

Uhlelo lokuqeqeshwa kwama omiswe, njengoba kuchaziwe ngezansi, senziwa zonke izinsuku eziyisikhombisa ngesonto. Ngeke wazi Wabasaqalayo, njengoba kusikisela ukutholakala amakhono kanye izinga elithile ukulolonga umzimba.

On usuku ngalunye ukuqeqeshwa kunqunywa izigcawu ezithile imisipha, kukhona kardiodni. Ngomqondo onabile, ukuze abo kungashintshwa, kodwa obonisa ke ngekulandzelana, alinikela Uhlelo lokuqeqeshwa kwama omiswe, ihlolwe empilweni yangempela futhi kunemiphumela emihle.

Ngosuku lokuqala kubalulekile zifezeke imisipha esifubeni, ukuvivinya umzimba izicubu besisu. Ngosuku olulandelayo, udinga ukumpompa le imisipha emuva. Uhlelo lokuqeqeshwa kwama omiswe kuhilela ukuqaliswa osukwini lwesithathu umsebenzi phezu deltoid futhi trapezius imisipha. Ngosuku lwesine, udinga kancane uphumule futhi ungachitha cardio. Ngosuku lwesihlanu okudingeka usebenzele kunemisipha yomlenze wakho wenze umzimba besisu. Ngosuku lwesithupha we Uhlelo lokuqeqeshwa kwama omiswe kuhilela umzimba for izicubu izingalo ukudonsa. Ngosuku lokugcina lweviki ukwenza ukuqeqeshwa cardio.

Ake sihlole eminye ngaphandle nsuku zonke, bese, kulokho umzimba lolutsite Uhlelo lokuqeqeshwa kwama iphele ngoba amadoda.

Ngavele kumelwe bathi egijima likhona njengoba kwezihibe nsuku zonke, ngaphandle kwalezo okwenziwa cardio. Futhi njalo kwenziwa ekupheleni umsebenzi. Kungani becabanga kanjalo? Lwathi luphela umsebenzi umzimba uhlala carbohydrate kancane, lapho umzimba zingathola amandla, ngakho-ke, umzimba izothola amandla ovuthayo amafutha asemzimbeni.

Kanye cardio, ekuseni run elula, okuyinto ihlolwe ukusebenza yabadlali abaningi abadumile. Emzimbeni, ekuseni kukhona ukuntuleka carbohydrate, okuyinto ubuchitha ku ukusebenza kwezitho zangaphakathi ngesikhathi sokulala. Uma ngalesi sikhathi, esiswini esingenalutho, ukugijima, uzophiwa ngokuzenzakalelayo ashise amanoni ngoba amandla engeziwe.

Lapho iphele emzimbeni Kufanele andise inani evamile ezinikezwa. Zenze kusuka 12 kuya 15-20 kwelinye indlela, kuncike yinkimbinkimbi umsebenzi. Namathela lezi zibalo lapho enza uhlobo oluthile lokuzivocavoca. Inombolo amasethi cishe 3-4. Uma isitimela ikhumbula lezi zincomo, i-Uhlelo lokuqeqeshwa kwama omiswe yomzimba kuyoba nesandla impumelelo ngokushesha imigomo.

osukwini olungu-1

1. Breeding dumbbells elele ebhentshini nge emthambekeni degrees 30.

2. Hammer.

3. Crossover. Kufanele udedele isethi. Enye indlela wenziwa ngezigaba ezimbili: okokuqala, wenze uphinda - izikhathi 12-15, ukunciphisa isisindo ngama-20% futhi wenze okwengeziwe izikhathi 8-10 ngaphandle kokuphumula. Ngo ngayinye izigaba Ungashintsha izandla isango ukuze uthole bazizwa ezindaweni ezithize imisipha esifubeni engcono.

4. Butterfly.

5. Ukuzivocavoca ngesikhathi izindaba othanda ukukwenza.

6. Running ku-treadmill for 5-10 imizuzu.

usuku 2

1. yokudonsa iyunithi mpo kuya webele. Akufanele senqabe icala emuva. Zama ukwenza ukuze emuva kuyinto mpo, futhi Arched ngokwengxenye layo elingenhla.

2. Thrust dumbbell ngesandla esisodwa eziyiziprofetho emi egqumeni. Ungathathi eziningi isisindo somzimba, uzizwe zonke isentimitha ukunyakaza ngokukhululekile.

3. Xhumanisa ovundlile block. Ungakwazi ukusebenzisa njengoba elibambe naseduze emincane. Ingabe njengoba ubona kufanelekile.

4. Xhumanisa iyunithi engenhla ku izingalo ngqo. Kunaka phezu dorsi latissimus. Zonke ezinye amaqembu kwemisipha zama uyivale.

5. Abaqeqeshi.

6. Running ku-treadmill for 5-10 imizuzu.

usuku 3

1. Cindezela dumbbells ehlezi. Ingabe ukwenziwa ebhentshini ummango, ekhoneni ukubeka kancane kuka-90 degrees.

2. kokusiphakamisela dumbbell ngaphambi (kushintshana). Phezulu esandleni kumele ubambe for 1-2 imizuzwana bese kancane ngihlaliswa isikhundla sokuqala.

3. Breeding dumbbells esandleni ngimi. Kufanele udedele isethi. Enye indlela siqukethe izingxenye ezintathu: kuqala ukulandela isisindo - izikhathi 12-15, ukunciphisa isisindo ngama-20% futhi wenze okwengeziwe izikhathi 6-8, bese omunye phansi isisindo dumbbell ngama-20% futhi wenze esiphezulu lemali kungenzeka isikhathi ngaphandle kokuphumula.

4. Ukukhulisa izandla lo mshini, "nautilus" (kwi ezingemuva imisipha ugongolo deltoid).

5. bayaphikisana nge dumbbells nokuma.

6. Running ku-treadmill for 5-10 imizuzu.

usuku 4

1. Running ekuseni 5-10 km, kuncike nokulungiselela.

usuku 5

1. Isandiso umlenze block. indlela ngamunye kwenziwe ngezigaba ezimbili: 12-15 ukwenza isandiso, ukunciphisa isisindo ngama-20% futhi wenze izikhathi 6-8 ngaphezulu.

2. Bending ezinyawo e block. Indlela ngayinye kumele kwenziwe ngezigaba ezimbili: 12-15 ukwenza curls, ukunciphisa isisindo ngama-20% futhi wenze izikhathi 6-8 ngaphezulu.

3. Squats e umshini Smith. Gcina ububanzi imilenze ehlombe ngaphandle, usengakwazi.

4. Lunges nge dumbbells. Kungcono ukuba nizenze, "ukuhamba" phansi ihholo. Ukucindezela zihlale umlenze kuphela, iziphi izinyathelo phambili (phambili).

5. Landela umsebenzi eziyizintandokazi zakho imisipha ithole. Ungasebenzisa iconsi setha.

6. Ukuzivocavoca wokunyathelisa, okuyinto othanda ukukwenza.

7. Running ku-treadmill for 5-10 imizuzu.

usuku 6

1. Thrust ukuvimba biceps.

2. Ukwanda kwe-biceps elele ebhentshini nge engela 45 degrees. Phawula supination.

3. "The Hammer."

4. Ukuphakamisa phezu biceps ku Simulator "etafuleni".

5. triceps nezandiso iyunithi.

6. The French ebhentshini dumbbell ehlezi.

7. ukwandiswa ngesandla esisodwa block engenhla.

8. Push-ups kusuka phansi. Kuyadingeka ukwenza izindlela kunombolo ezinikezwa.

9. Running ku-treadmill for 5-10 imizuzu.

usuku 7

1. Running ekuseni 5-10 km, kuncike nokulungiselela.

Lesi simiso sokuqeqesha ukuze iphele ngoba amadoda akuhloselwe ukwenza izinsuku isikhathi eside kunaleso 30-45, noma kungaba deplete emzimbeni. Yiqiniso, kungase kudingeke uqonde yinkimbinkimbi yale nqubo, njengoba umzimba omiswe, ngoba amadoda. Uhlelo ukuqeqeshwa letinikwe lapha ngenhla kungashintshwa uma ungazizwa umphumela oyifunayo kunoma iyiphi ukuqeqeshwa. Ungazama ukushintsha izivivinyo noma ngezinye izikhathi izinsuku.

abesifazane

Ikhumbula izici imithwalo besifazane futhi inikeza izinhlelo ezilandelayo ukuqeqeshwa umsebenzi ku iphele for girls. Lesi sinyathelo sibandakanya ukuthi ekwenzeni umsebenzi ofanayo katsatfu ngeliviki. Ngeke ahlukaniswe amaqembu kwemisipha, njengalapho amadoda, kodwa ngesikhathi esifanayo ukuqaliswa kwezinhlelo ezinjalo ngeke "wome" abesifazane ejimini.

Bonisa kufanele kwenziwe superset, okusho ukuthi (isigaba esisodwa) enye nomunye phakathi amasethi. Inombolo izindlela kuzo zonke izimo - 2-3, inani ezinikezwa kufanele kube hhayi ngaphansi kuka 20-25, kodwa kakade kukhona sibheke isimo sempilo.

1. Enye Tindlelanchubo isivivinyo esilandelayo: ukweqa intambo (mayelana 5 amaminithi) kanye nokuqaliswa kokusebenza kwe esonta emaphephandzabeni.

2. Squats, umlenze cindezela ku hyperextension block.

3. Xhumanisa block mpo, push-ups, donsa block ovundlile.

4. Running ku-treadmill imizuzu 10.

5. Ukusonta nabezindaba imilenze ephakanyiswe.

6. traction Dead, zizalela, bese eguqa imilente lo mshini.

7. isigwedlo ukudonsa, uvemvane, ukuxuba izinyawo lo mshini.

8. Lunges nge dumbbells, isandiso imilente lo mshini, ezimazombe emaphephandzabeni.

9. Running ku-treadmill imizuzu engaba ngu-10, isikhathi kungashintshwa kuncike amabutho asele, kodwa imizuzu kungesiwo esingaphansi 5.

Omunye ukuqeqeshwa kufanele bathathe cishe 1.30 amahora. Udinga ukufaka isisindo encane, ukuze umzimba kwadingeka amandla kubo bonke izindlela futhi uhlobo oluthile lokuzivocavoca.