Uhlelo umsebenzi isisindo. isakhiwo kwemisipha: umsebenzi

Yini okudingeka uyenze ukuze ube nomzimba amahle impumuzo? Yiqiniso, into yokuqala udinga ukuthi baphume isisekelo kuyiphi, kamuva, uzobe sculpted sibalo amaphupho akho. Ukuqeqesha imisipha phezu isisindo - isisekelo, okufanele ziqale bodybuilder ngamunye. Akukho iphuzu ngokushesha saqala ukuze ome - ngoba ukuze senze impumuzo amahle imisipha, beqala kudingeka ukumpompa.

ukuqeqeshwa isisindo uhlelo Kufanele abulawe kanye izimo eziningana. Ziyakwazi:

1. NGESIKHATHI UFUNDA Isheduli ecacile amakilasi.
2. Ukuhambisana ne yokudla.
3. isikhathi esanele ukuze baphumule.

Kubalulekile nokukhumbula ukuthi uma uhlose ukufuna ukuzibandakanya sina, ukwehluleka ukuhambisana nalo ngisho owodwa wemithetho ozakuba nawe isendleleni imigomo yakho. Ake sicabangele ngayinye yalezi zinkulumo.

Ithamithebula

Uhlelo umsebenzi isisindo kusho lwezikhathi ecacile amakilasi. Kuyo kufanele icaciswe ngezinsuku ukuqeqeshwa amaholide kanye uhlelo umzimba njalo lapho sizofunda. Ethandwa kakhulu phakathi bodybuilders isebenzisa igrafu kuhlanganisa ukuba ufundelwe kathathu ngesonto. Lolu khetho ilungele Wabasaqalayo Lesisemkhatsini ezingeni abasubathi. Nge indlela enjalo wokuqeqesha imisipha naso isikhathi sokusukuma ngokugcwele esifundweni esilandelayo. Izincwajana zemininingwane emhlabathini (3 izinsuku) kungaba ngokulinganayo ukusabalalisa zonke eziyisisekelo (core) umzimba.

For bodybuilders ezingeni eliphakeme ungasebenzisa amane noma amahlanu ngosuku-okuhlukene. ukuqeqeshwa njalo enjalo kudingeka sitadishe ngokucophelela iqembu umsipha ngamunye.

ukudla

Ukuze usebenzise imisipha phezu isisindo sithela isithelo wayesefuna ukuqala ukudla khona kwesokudla. Futhi akusiyo kuphela exclusion nophuzo oludakayo, ukudla okusheshayo nezinye izibiliboco. Ukuze Ukwakha umzimba nokudla okufanele linencazelo ukuhluka kunokuba umuntu ovamile.

Akubuzwa ukuthi kukhona isidingo kahle futhi ngokuvamile - okungenani izikhathi 6 ngosuku. Ngaphezu kwalokho, lapho isisindo isethi kubalulekile phuza amanzi amaningi, ikakhulukazi ukuqeqeshwa.

ezemidlalo umsoco

Ezweni sawo esiningi, kukhona lenqwaba zonke izinhlobo zokudla nezinye izakhamzimba. Ukuze isethi esiphumelela ngokwengeziwe isisindo ngesikhathi ukuzivocavoca zokudla kwabo lezi zinhlobo ezilandelayo:

• Ezenze inzuzo.
• Amaphrotheni.
• ama-amino acid.

Ezenze inzuzo aqukethe esiningi amaprotheni kanye carbohydrate, futhi kangcono kulabo nge umzimba uhlobo ectomorphic.

Amaphrotheni aqukethe esiningi wamaprotheni ne iphansana carbohydrate kuqhathaniswa Gainer. Ziyakwazi ekahle ukwakha abantu mass azo zonke izinhlobo umzimba. Futhi Creatine namaprotheni ocebile amaprotheni kanye carbohydrate, futhi aqukethe amafutha kancane kakhulu, okuyinto wenza sikwazi ukwakha mafutha yemisipha.

amino acid nazo efanelekayo abantu bazo zonke izinhlobo. Bona ukusheshisa ukukhula kwemisipha emumva umsebenzi.

nokungcebeleka

Uhlelo lokuqeqeshwa kwama mass ngeke nilingenise umqondo ngaphandle isikhathi esanele ukutakula. Kungokufanayo imisipha iqembu akufanele ukuqeqesha izikhathi ezingaphezu kwesisodwa ngesonto - overtraining kuzosiza ukuqinisekisa ukuthi izifundo uzokubheka lokho abakwenzayo kungalimaza kakhulu kunokuba kusize. Uma kukhona izimpawu ezifana ukungakuthandi ukudla, ubuhlungu noma kwesisindo, kubalulekile ukumisa ukuqeqeshwa.

Ukuqeqeshwa ehholo isisindo

Noma yimuphi ikamelo ukuqina inikeza ukhetho olukhulu simulators ezahlukene kanye umzimba. Kodwa akuwona wonke ngokulinganayo wusizo bulking. Yiqiniso, ngamunye wabo empeleni ayo ezinhle emzimbeni wakho, kodwa usadinga ukugxila umzimba eziyisisekelo. ukuqeqeshwa okuyisisekelo phezu mass kuhlanganisa labo umzimba ehilela amaqembu kwemisipha amaningi. Lezi zihlanganisa:

• Bench cindezela.
• Deadlift.
• Squat nge barbell.

Naphezu igrafu eniwenzayo zalezi umzimba kufanele nakanjani zifakwe ohlelweni.

ebhentshini cindezela

Bench cindezela iyona elula kunazo, kodwa ngesikhathi esifanayo futhi omunye izivivinyo ephumelela kunazo. Kungaba kwenziwe ngezindlela ezimbili - ukubamba wonke noma ewumngcingo, kodwa lesi sihloko uzobe adiliza kuphela inketho kuqala.

Esimweni sokuqala, umthwalo oyinhloko ewela imisipha pectoral, futhi zisetshenziswa phambi delts futhi triceps. Ububanzi isango kunqunywa ngamunye umuntu ngamunye. Sicela uqaphele ukuthi abantu abaningi ukuqonda, ephansi indlela kwebha kusukela phezulu iphuzu esifubeni, futhi enkulu kukhona Pecs esetshenzisiwe. Kodwa musa ukuthatha kahle kakhulu ukuba ukhethe indawo engcono lapho ungase ukwazi ukwenza lokhu inombolo umsebenzi iqoqo izikhathi. Naphezu lula ngoba kubonakala sengathi kunokuthula ke, ngo ukusebenza kukhona ezinye umehluko wemisindo nemiqondo yamagama.

Okokuqala, inani nama ezinikezwa. Ukuze yemisipha inketho kungcono ukuba ukuqhuba 3-4 amasethi 6-8 ezinikezwa. Kubalulekile ukwandisa isisindo phezu indlela eya indlela. Nge Ukukhetha ofanele isisindo ukuphindaphindwa zokugcina kumele kwenziwe ngosizo oluncane ekwesabeni.

Okwesibili, lapho enza cindezela ebhentshini, ungalungisa isikhundla kwebhentshi. Ngakho, uma umlenze kuyoba ngenhla ezingeni kwesifuba, kuzobandakanya ugongolo engezansi imisipha pectoral. Uma, kunalokho, esifubeni kuyoba phezulu zidlule imilenze, ugongolo phezulu icushiwe.

A imfuneko kokwenza cindezela ebhentshini wukuthi ibha kufanele uthinte esifubeni ezansi amaphuzu ayo. Kungemva kwalokho uqala ngawakhamela it singene esikhundleni sazo sokuqala. Kuyadingeka ukuthi izinyawo nezinqe bezimi agxishiwe abahambanga ngesikhathi umsebenzi.

deadlift

Ayikho Uhlelo ukuqeqeshwa isisindo ayikwazi kubhekwe njengento ezinjalo ngaphandle deadlift. Lokhu ukuzivocavoca arsenal esibanzi kunazo sawo esiningi. Lapho-ke iyasebenza behileleka ngokuphelele wonke amaqembu kwemisipha, kodwa lokhu kusebenza kuphela uma imishini isetshenziswa ngendlela efanele.

abasubathi abaningi imfundamakhwela ungasebenzisi lesi sivivinyo endaweni ekilasini yabo ngenxa yokuthi kuyoba kungenzeka ukulimaza emuva yakho. Nokho, umsebenzi ngamunye ngandlela-thile eziyingozi, futhi maningi amathuba okuthi uthole olimele ngaphandle kokwenza deadlift. Uma ungenalo silwele izinsimbi esiphezulu, ukuze bagcine inqubo bese usebenzisa ibhande fixing, ingozi ngemuva lincishisiwe.

Uma wenza lesi sivivinyo ngokuvamile benziwa amaphutha amaningi. Futhi benza Wabasaqalayo hhayi kuphela kodwa abasubathi abangakaze babhekane nakho. Ngokwesibonelo, kubalulekile ukwazi ukuthi deadlift kumele kwenziwe kusukela isikhundla phansi. Okungukuthi, akudingekile lapho siqala ukubeka ibha kunoma iyiphi yokubeka.

I lift lokuqala phansi kubalulekile ukuba afeze, ngebhayisikili ngoba okhalweni wagxila - ukhulisa bar usebenzisa kuphela emuva yakho, ungakwazi kalula bayalimala.

Enye iphutha ovamile uwukuthi abaningi abalibheki kudingekile ukuba wehlise ibha phansi. Khumbula - kunjengoba nje kubalulekile njengoba touch isitembu amabele lapho enza cindezela ebhentshini.

Squats

Squat ngenduku kuyinto umsebenzi enkulu futha ephansi umzimba. It ikuvumela ukwandisa amazinga amandla ikhuthaza okusheshayo kwemisipha inzuzo.

Iphutha eyinhloko Wabasaqalayo ngukutsi nje lisithekile phansi. Uma wenza lesi sivivinyo kuyadingeka ukususa izibunu emuva ukukhulisa kancane maqondana emadolweni. Lokhu kunciphisa umthwalo phezu emgogodleni lumbar futhi kwenza umsebenzi ngendlela ephumelela kakhudlwana futhi ephephile. Kuyadingeka ukusebenzisa ibhande kokungathembeki.

Elinye iphutha elivamile phakathi Wabasaqalayo advantageously, lungiselelo fingerboard. Kuyadingeka ukubeka barbell kuphela imisipha trapezius, kungenjalo ungakwazi kalula wenze ukulimala amathambo wesibeletho.

Kubantu ezahlukene kuheleza kungase kushintshwe ngamunye. Kodwa izikhathi eziningi okudingeka ugcine izandla zakho esikhundleni kancane ebanzi kuka ububanzi ehlombe. Lokhu kungaba yinkinga ephezulu ezingeni bodybuilders athuthukiswe endaweni ehlombe noma abantu emalungeni sedentary.

Ukuqeqeshwa ekhaya isisindo isethi

Ekhaya, isisindo ohlelweni lokufuna abasebenzi kuyoba kakhulu nzima futhi idla isikhathi. Nokho ikakhulukazi okudingeka uyenze egumbini, kodwa ungalilahli ithemba uma lokhu kungeke kwenzeke. Naphezu kweqiniso lokuthi intuthuko ekhaya ukusebenzisa kuzodinga isikhathi esiningi, lokhu offset iqiniso lokuthi akudingeki ukuya kuphi futhi bachithe imali ethe xaxa kwi ejimini. Kodwa-ke futhi kuzodinga nesisusa okukhulu - ekhaya, kuyoba lula kakhulu ukuzinika isikhathi nokunensa. Uma lokhu kungekho nkinga, bese ngezansi ahlelwe ezinye izivivinyo ukuzivoxavoxa ekhaya.

Ikhaya Amazing emsebentini mass lihlukile ukuqeqeshwa ehholo, kodwa namanje uzophawula ezinye izici ezifanayo. Ngokwesibonelo, ebhentshini cindezela kungase kuthathelwe indawo ezivamile push-ups. Kunosizi Kulokhu, sizobuyiselwange isisindo sakho siqu.

Push-ups kungenziwa ngezindlela eziningana:

1. Classic push-ups. Batawutfutfukisa imisipha pectoral futhi triceps ukusetshenziswa kancane.
2. Push-ups ezisekelweni. Izandla ezibekwe phezu yimuphi edeskini (isib, sezinyawo), imilenze futhi kufanele ibekwe noma yikuphi ukwesekwa. Kulesi umsebenzi kubalulekile ukukhulisa amplitude we ezinikezwa. It is ucabangela ngokuningiliziwe imisipha pectoral.
3. Standing push-ups. Lo msebenzi wenziwa imi phezu izandla, izinyawo, encike obondeni. Lezi push-ups abasebenza imisipha ehlombe.
4. Push-ups kocingo emincane. Izintende kufanele ibekwe, cishe ngokuthinta nomunye. Lokhu isebenza izandla kahle triceps.

Kunezinhlobo eziningana umzimba kuyokusiza ukuba kuvelwe umzimba engezansi ekhaya:

1. Squats. squats Classic kuzosiza ekhiphela up endaweni quadriceps zezinyawo, futhi kuyohlanganisa biceps kancane nezinqe. Buciko squats, kubalulekile ukuqinisekisa ukuthi amadolo akho wabheka luhamba luye ohlangothini olulodwa njengoba amasokisi.
2. Lunges. A umsebenzi omkhulu ukuthi kungenziwa ejimini futhi ekhaya. Kungaba kwenziwe kokubili esebenzisa dumbbell, futhi usebenzisa isisindo ayo kuphela. Isebenza ngaphandle lonke ingxenye engezansi yomzimba - kusukela izibunu, amathole kokuqeda.

Uma ikhaya lakho has a bar ovundlile, khona-ke kungenzeka ukuba kuphinde kuthuthukiswe imisipha izingalo futhi emuva. Ezivamile Ukudonsa ukuthuthukisa kahle ehlombe esifundeni kanye muscle biceps futhi triceps izandla. I ebanzi kuheleza ekwenzeni, kulapho izobandakanya dorsi latissimus kanye izindwani ehlombe.

Ungenza wokudonsa ups ukuhlanekezela isango, Ngaleso sikhathi iningi umthwalo uzothola biceps izandla.