Usuku emithathu yokuhlukanisa ukuze umhlaba ngokuba amadoda

Ngu sawo esiningi beqonda ngokuyinhloko nokwehlisa izicubu adipose nokwakha kwemisipha. Amakilasi yenzelwa okwandisa isisindo, ihluke kakhulu ukuqeqeshwa amandla. Kubalulekile ukuhlela imisebenzi scheme: inani ukuqeqeshwa, iqoqo umzimba, inombolo amaqoqo lishone. Kunzima ukufeza umphumela oyifunayo, uma hhayi uhlelo. uhlelo Ezinhle ukubhekana ngokugcwele izinjongo ngenhla, ukuhlukaniswa wezinsuku ezintathu endaweni. Ake sibheke ukuthi kuyini, ukuthi ukuzilolonga afakwe lolu hlelo futhi kanjani bahlanganyele, ukuqinisekisa ukukhula kwemisipha izicubu.

Kuyini ukuhlukana wezinsuku ezintathu phezu isisindo?

Uyini isikimu? Ukuhlukaniswa wezinsuku ezintathu isisindo - akulutho like uhlelo lwezinsuku ezingu-3 amakilasi ngesonto. Lokhu Isikimi zithandwa kakhulu. Wathola imvume phakathi ochwepheshe, abasubathi eziphambili kanye Wabasaqalayo ukufunda izisekelo umzimba ekubumbeni kuphela.

Ngokusho leliqhinga, zonke izicubu zihlukaniswe amaqembu athile. Phakathi Amazing ngamunye usebenza ka iqembu elilodwa kuphela. Ngakho, phakathi nesonto kuhilela yonke imisipha, bese kanye kuphela. Ngokwesibonelo, ngoMsombuluko saveza biceps futhi emuva. ULwesithathu - abasebenza triceps nasesifubeni. NgoLwesihlanu, kusale emahlombe futhi imilenze.

Kwaphela isikhathi eside, abakhi uzamile ukumpompa wonke amaqembu kwemisipha kwelinye Amazing. Nokho, ngokuhamba kwesikhathi, kwaba sobala ukuthi izinhlelo ezinjalo sikude kakhulu nokuphelela. Athlete kwadingeka ukuba enze ezihlukahlukene umzimba, lisondela. Yiqiniso, lo mthwalo kuholela ukukhathala. Ngenxa yalokho, the last umsebenzi iqembu akazange anikeze adingekayo imisipha uzotshala.

Lapha futhi eshintsha uyakhathaza, unganiki umphumela oyifunayo amakilasi amathathu uhlukanise endaweni. Ngesisekelo ukuqeqeshwa okunjalo kuyinto ukudonsa ahlukene bezinhlanga ezahlukene kwemisipha.

Izinzuzo esemqoka amakilasi yokuhlukanisa

Usuvele siqonde ukuthi kungani ukukhetha abadlali abaningi bayeke ukuqeqeshwa kule scheme - kukhona ithuba ukusebenza imisipha qualitatively ngaphezulu. Kodwa lokhu akulona inzuzo kuphela kwalesi sikhwama ukuqeqeshwa.

Hlukanisa phezu isisindo has eziningi eziwusizo:

1. Ubude ukuqeqeshwa. Njengoba esebenza kuphela idlanzana elithile imisipha, ngokulandelana, kunciphise ubude amakilasi. Uma phambi umsebenzi kungathatha amahora 1.5-2, uhlelo uluhlukanise ihlala imizuzu 30-45 kuphela.
2. Amandla ukuqeqeshwa. Kulula kakhulu ukuba banake iqembu elithile imisipha kuka wonke umzimba. Ngokwemvelo, kulesi simo, izicubu ekhethiwe uzobe wasebenza kakhulu ngokuphumelela kakhudlwana futhi engcono.
3. Isimo Sengqondo. Akekho bangase baphikise ngokuthi ukufeza imiphumela, lokhu yikona linendima ebalulekile. Vumelana ukuqeqeshwa e ubude 2:00, kulandele uzizwa ukhathele kakhulu, neze ubani azokuthanda, esikhundleni nomphumela ozuzisayo. Enye into - kungcono isifundo yemizuzu engu-30, ngemva kwalokho kukhona okuncane esisuka imisipha futhi ngaleyo ndlela sithola imiphumela engcono kakhulu.

kwenta tinhlaka yokuhlukanisa

Abaqeqeshi ithuthukiswe eziningi ngempumelelo uhlelo yokuhlukanisa sezinsuku ezingu-3. Naphezu kokungaboni ngaso linye, ngokuvamile basuke eyakhelwe isimiso esifanayo - "push-silingo." Lokhu kusho ukuthi ukuhlukaniswa emsebentini mass kuhilela itawenaba isifundo edonsa imisipha, ngakolunye - baphokophelele. Esikhathini umsebenzi abathintekayo ukukhahlela.

Yini ongakhetha tingafundziswa ukuze umsubathi? Indlela ephumelela kakhulu baziwa Okulandelayo wezinsuku ezintathu ezidabula.

A samuntu sokuqala siqukethe cwaningo:

• imisipha emuva - the biceps;
• webele izicubu - the triceps;
• emikhawulweni ephansi - emahlombe.

Esikhathini okufana yesibili akhishwa:

• Yenza isipele - triceps;
• imisipha pectoral - emahlombe;
• kunemisipha yomlenze - emahlombe.

Ngo yesithathu samuntu ekahle:

• emuva - yokudla;
• emikhawulweni engenhla - emahlombe;
• izinyawo.

Okwesine samuntu uzotshala isici:

• imisipha emuva - biceps - emuva deltas;
• Wamabele - triceps - phambi deltas;
• izinyawo.

ukukhetha

Njengoba ubona, ochwepheshe itfutfukise ukuqeqeshwa izikimu. Yingakho ngaphambi kokuba umuntu ngokuvamile nanku umbuzo: ngumuphi kubo uncamela? indlela ngayinye kunezinzuzo zako siqu, futhi akekho ngaphandle amaphutha. Ngakho-ke, okungcono wezinsuku ezintathu yokuhlukanisa isisindo - lena uhlelo ukuqeqeshwa evumelana best wena.

Ngokuvamile, abaqeqeshi ukhethe okufana lokuqala Uhlelo lwakho umsebenzi. Inzuzo yalesi ngokwahlukana Ochwepheshe ukubona okulandelayo:

1. Iqembu ngalinye imisipha is wasebenza isikhathi esingu-1 izinsuku ezingu-7.
2. Lapho izitimela emuva, ngempela saveza biceps. Ngakho-ke "nyá" imisipha uludinga ekupheleni Amazing.
3. Lokhu okungenhla kuyasebenza kwamanye amaqembu: imisipha esifubeni - triceps.
4. izinyawo yokululama eqeda umsebenzi izindwangu emahlombe. Ukuqeqeshwa wemikhawulo aphansi inikeza esiqine Anabolic impendulo. Ngenxa yalesi imisipha deltoid inikeza isisusa esinamandla ukuthuthukisa.

Ikakhulukazi choice kwesokudla

Kulokhu, ukukhetha uhlelo ephumelela kunazo ukuqeqeshwa kufanele bacabangele izinto eziningi:

1. UPawulu. Split-ukuqeqeshwa kwabesilisa nabesifazane zihluke kakhulu. Lokhu nje isuke ibangelwa izici eziningi, phakathi lapho isakhiwo ezahlukene corset kwemisipha ne imigomo lehlukile. Girls baqala ukwenza izinto ezivusa ukuba unciphise umzimba futhi ukunikeza umzimba impumuzo ukukhanya. Ukuhlukaniswa wezinsuku ezintathu ku isisindo amadoda - ukwakha sibalo enhle. phansi Namandla yakhetha kuqeqesha, efuna ukuthi unikeze "lumpiness" izikhwepha futhi "akhiwe" cindezela.
2. Izinga ukuqeqeshwa. Uma usaqala, akufanele ukuya ngqo ukuqeqeshwa okuhlukene. Ochwepheshe batusa okokuqala ngesikhathi Ngesinye isikhathi ukumpompa wonke amaqembu kwemisipha. Lokhu kuyoqinisekisa ukuthuthukiswa olinganiselayo futhi iyunifomu zomzimba. Futhi ukwandisa kuphela okukhuthazela futhi amandla uzuza, ungahambisa ku ngokuphepha kuzigaba okuhlukene.
3. Yakha. Bonke abantu zihlukaniswe 3 izinhlobo: ectomorphs, endomorphs futhi mesomorphs. Kuye umzimba, abanye bayakwazi ngokushesha ngcono umzimba wabo. Kwabanye, lo msebenzi cishe babulawa. Yingakho indlela ukuqeqeshwa ukuba ehluke ngokuphelele.

Cabanga ngalokho izifundo anconywe amadoda, kuye zabo uhlobo umzimba.

Izincomo ectomorph

Isikhathi esining impela amadoda, Imizimba zihlukene kangaka, izinto eziningana izakhiwo. Phela, basuke elinesimo sibalo kakhulu "ukwenzela ukungena okuncane kakhulu", abukeka emancane kakhulu amathemba nasemilenzeni eside. Abantu abanjalo Kunzima ukuthola isisindo. Lokhu kuzokuya ngumuntu umzimba omkhulu. Kodwa ungalilahli ithemba. I nokuqeqeshwa indlela efanele kuzovumela okuguqula lezi "amaphutha" benesithunzi.

Ukuhlukaniswa sezinsuku ezintathu isisindo simiselwe ectomorphs esekelwe lezi zincomo:

1. Igxila umzimba eziyisisekelo.
2. Ubude besikhathi amakilasi akufanele budlule amaminithi 45.
3. Phinda umsebenzi ngamunye iqembu imisipha izikhathi 6-8. Izindlela kumele kube 4-6. Lokhu kuzoqinisekisa Imiphumela esiphezulu kusukela umsebenzi.

Ngaphezu kwalokho, uma ungumholi ectomorph, khumbula lo mthetho cardinal: ngaphezulu - akusiwona kangcono.

Syllabus for the ectomorph

Manje cabanga ngalokho kufanele kube ukuqeqeshwa wesifunda ngokwanele indoda mncane kungaba opha kahle emzimbeni.

Ochwepheshe batusa ezintathu yokuhlukanisa elandelayo isisindo ectomorph.

Ngosuku lokuqala zenziwe imilenze nezingalo ngosizo zalezi umzimba:

• ezimfushane (ukuphinda izikhathi 8, okwenza 3 amasethi);
• imilenze benching (izikhathi 6-8 - 3);
• benching dumbbells in a awulutho (6-8 - 2);
• ebhentshini cindezela induku, kuyisunduzele ngemuva ekhanda / esifubeni ngokuma (6-8 - 3).

Ngesikhathi Amazing elilandelayo (emva 1 usuku lokuphumula) ukubolekisa esifubeni triceps, usebenzisa:

• ibha ukucindezela, kulesi sikhundla lisalele (8x - 3 indlela);
• ukucindezela French esimweni lisalele noma uqotho (6-8 - 3);
• ofaka kungenziwa ukucindezela isicelo, sibe nzima izisindo phezu enalokho kuthambekela (6-8 - 3);
• ukwandiswa nemilenze engenhla iyunithi nokuma (6-8 - 2).

ukuqeqeshwa Kugcine esimisweni inkambo wezinsuku ezintathu (usuku emva iholidi) kuhloswe le kwenaba we emuva biceps. Lokhu umgomo abayifunayo:

• edonsa (ngumthwalo kunconyiwe) ukubamba wonke (ukuphinda inombolo enkulu, wenze 2 indlela);
• wagxila induku, ngesikhathi tilting, ibhande (8 - 2);
• induku postural (3, 6-8);
• ephakamisa induku phezu biceps (6-8 - 3).

Ngemva kwesifundo enikeziwe iholide - izinsuku 2.

izincomo mesomorph

Lesi sigaba sihlanganisa abantu ubunjalo imisipha athuthukile, umphongolo ezibanzi, esifubeni eside. Sinenkosi imisipha omkhulu wawo ukhula. Abantu uMthethosisekelo esinjalo kalula kakhulu akha ngomzimba omuhle.

Hlukanisa ukusetha mesomorph isisindo esekelwe le mithetho:

1. Kunconywa ukuphinda umsebenzi izikhathi 8-12. Izindlela kudingeka wenze 6-8.
2. Ivunyelwe umsebenzi umzimba ekhethekile yokusimamisa amafomu kwemisipha.
3. Kokunye ekilasini Kunconywa amaqembu esifundo 2-3 kwemisipha izicubu.

ukuqeqeshwa eziyinkimbinkimbi

Ukuhlukaniswa sezinsuku ezintathu imisipha ukunxenxa mesomorph eyakhelwe kulezi zifundo.

NgoMsombuluko, imisipha wasebenza we emuva, emahlombe elandelayo IZIVIVINYO:

• edonsa (umthwalo isebenze) ku bar (inombolo enkulu izikhathi uphinda, uyenzele 2 indlela);
• induku wagxila, umzimba ithambekele (10-12 - 3);
• deadlifts (izikhathi 8 - 3 amasethi);
• induku zhimom, kuyisunduzele ebeleni, bemile (10 - 3);
• ukuphinda umsebenzi, kodwa manje emthambekeni (izikhathi ezingu-12 - 2 amasethi);
• ephakamisa dumbbells, waqaphela ngokusebenzisa ingxenye (12 - 3);
• ingcindezi (25 - 5).

Endaweni ematasa ukuthuthukisa imisipha esifubeni izingalo liqukethe:

• Ngokuzalanisa dumbbells ebhentshini, elele (izikhathi ezingu-12 - 2 amasethi);
• benching Induku, isikhundla lisalele (10 - 3);
• ephakamisa induku (izikhwepha) (10 - 4);
• engenhla esitho isandiso bebheke phansi block (12 - 3);
• benching dumbbell elele phezu olwehlelayo (12 - 3);
• ephakamisa dumbbells (i-biceps) (12 - 3);
• French ebhentshini cindezela, elele ebhentshini, ngenduku (10 - 4);
• cindezela (25 - 5).

Ngosuku lwesithathu (ngoLwesihlanu) ukubolekisa izinyawo ngosizo:

• squats, nokubamba barbell emahlombe akho (izikhathi ezingu-12 - 3 amasethi);
• ukwandiswa nemilenze engezansi umshini (12-15 - 2);
• ukhulisa ku tiptoe esimeni, ehlezi izikhundla (14-20 - 4);
• Umlenze curls, kuyilapho emshinini (8-10 - 3);
• Umlenze Cindezela (8.10 - 3);
• cindezela (25 - 5).

Izici imisebenzi endomorphs

Lesi sigaba sihlanganisa abantu abathambekele ekulaleleni corpulence. Basuke ngokushesha ikhula ngesisindo esifanele, okuyinto agcinwe endaweni emathangeni, esiswini, webele ukuma liwohloka, emahlombe.

endomorphs for ukuqeqeshwa eyakhelwe eenkambisweni ezilandelako:

1. Ngesikhathi amakilasi core - umsebenzi esindayo, ukuhlinzeka ikhalori esivuthayo phambili ngcono (ukukhula) yemisipha.
2. Isikhawu ukuphumula phakathi amasethi unikezwa isikhathi sakugcina - akukho kuka 60-90 imizuzwana.
3. Ubude ukuqeqeshwa ivela 90 amaminithi ku-120.

ukuqeqeshwa eziyinkimbinkimbi

Ukuhlukaniswa wezinsuku ezintathu ku isisindo endomorphs siqukethe amakilasi alandelayo.

NgoMsombuluko ke Kunconywa ukuba bangalibali sibalo esebenzisa umzimba okunjalo:

• ubambe Hlala-ups nge barbell emahlombe akho (izikhathi 12-15 - 4 amasethi);
• Umlenze Isandiso emshinini (12-15 - 3);
• ngazo aphansi nemilenze Simulator - elele phansi (12 - 3);
• Umlenze curls, futhi emshinini (10-12 - 3);
• ngazo induku, ukusunduza ngokumelene esifubeni sesimweni uqotho (10-12 - 4);
• uzotshala nabezindaba (2-3 obonisa zinhlobo);
• ukucindezela nge dumbbells esimweni ehlezi ngezandla zakhe phezu kwekhanda (12 - 3);
• ukweqa intambo, ukugijima (10-12 imiz.).

NgoLwesithathu Hlukanisa ukuqeqeshwa usebenzisa:

• benching ibha nokuba evundlile (izikhathi 10-12 - 4 amasethi);
• Ngokuzalanisa dumbbells elele ebhentshini (12 - 3);
• benching dumbbell asele amanga ku-ebhentshini enalokho kuthambekela (12 - 3);
• isandiso izingalo block ohlangothini phansi (12 - 3);
• benching induku French wanyathela EZ, ebeka (10-12 - 3);
• sokuprakthiza cindezela (2-3 zinhlobo);
• ukugijima, intambo (10-12 imiz.).

Futhi ngoLwesihlanu, ngcono umzimba wakho ezenzweni ezinjalo:

• ukudonsa-ups esifubeni / kwesilevu kubha (izikhathi 8-15 - 4 amasethi);
• wagxila induku phakathi tilting esiswini (10-12 - 3);
• induku postural (3 8);
• traction T esifundeni entanyeni esifubeni ngesikhathi ukuthambekela (8-10 - 3);
• ephakamisa dumbbells ngenkathi ehlezi esihlalweni phezu biceps (10-12 - 3);
• lift induku ekubeni sesimweni esimi kuso, biceps (8-10 - 3);
• swing cindezela;
• ukugijima, ukweqa intambo.

Ukuze uhlukanise Amazing yakho njengoba ngempumelelo ngangokunokwenzeka, kungcono ukuba azigcine ngaphansi kokuqondisa ofundisa abanekhono. Lokhu kubalulekile ikakhulukazi Wabasaqalayo.