Kulimbitsa thupi kwa masiku 3 sabata: malangizo ndi zidule

aphunzitsi othamanga nthawi zambiri anafunsa m'mene angamangirirane minofu ambiri zitani munthu makamaka. Kuti zimenezi zitheke, anayamba kuphunzira maofesi wapadera zokambirana. Pamaso pa kumanga ang'ono ndi sizivuta kukwaniritsa chimene mukufuna, chifukwa iwo safuna kugwira ntchito wotentha mafuta. M'nkhani ino ndi chitsanzo chabwino pulogalamu maphunziro kwa masiku 3.

Malangizo oyamba

Pakuti yabwino kwambiri ndipo chomaliza koma osati chosafunikira, yakusankha chifukwa cha Zochita n'kofunika bungwe kabwino ka ndondomeko maphunziro. Nthawi zambiri oyamba wofunitsitsa mwamsanga nokha mu thupi makutu, kotero iwo anayamba kuphunzitsa 3 pa tsiku, malamulo kunyalanyaza chitetezo ndi chopambanitsa mwakhama makalasi. Motero, m'malo a chisangalalo ndi zotsatira anakhumba kuti anavulala, nkhawa ndi zokhumudwitsa.

chilimbikitso

umunthu analengedwa kuti kuchita ntchito iliyonse imene imafuna nthawi yaitali mtengo asilikali anthu afunika chilimbikitso. Apo ayi Changu akamazizira mofulumira. kulimbitsa thupi kwa masiku 3 sabata ndipo amapatsidwa mndandanda wa ntchito. Pankhani ya zimene masewera tikhoza amalangiza zotsatirazi. M'pofunika ndi tebulo limene inu adzalowa miyezo mlungu ndi mlungu za magawo thupi. Poyambira adzakhala miyeso kupita naye workouts. Tiyenera kukumbukira kuti kusintha kulikonse kwambiri kuzionekera pokhapokha sukulu miyezi itatu.

Kodi kuchita Zochita

Maphunziro zolondola tempo akulimbikitsidwa oyamba tingachipeze powerenga kuphatikiza - masiku 3 sabata maphunziro kwambiri nkhani ya magulu onse minofu. Pa mwamphamvu thupi ndi nthawi kuti achire ndi kupopa. Gulu lotchedwa akuti "kugawanika" - dongosolo maphunziro kwa masiku 3. Gawa amapereka kokoka waika atatu a kubwereza eyiti kwa khumi ndi yopuma atatu mphindi pakati pa waika. Isanayambe makalasi ndi kwenikweni anakhala khumi mphindi zochangamutsa, kenako ikukoka - kuchita loyamba zovuta mobwerezabwereza nthawi makumi awiri ndi yaing'ono kulemera kwa kutentha ndi liwiro la magazi minofu. Zinthu zotsatirazi zimagwiridwa kale zolemera ntchito. Kutalika kwa maphunziro sayenera maola oposa khumi.

Kutalika kwa pulogalamu

Monga ulamuliro, kupeza zotsatira pazipita pulogalamu maphunziro kwa masiku 3 anayamba gulu mwapang'onopang'ono patsogolo. Izi zikutanthauza kuti ena ya Zochita anachita kwa miyezi iwiri, kenako pulogalamu ayenera kusinthidwa. M'pofunika kupewa minofu habituation kuti katundu okhazikika zikutanthauza kuti pang'onopang'ono kapena kuletsa kukula kwa minofu misa.

minofu kuchira

Lingaliro la minofu pochira osati resumption katundu mphamvu, komanso kumanganso maselo ake. Kuchititsa maphunziro a malamulo awiri ntchito ndi othamanga:

• wina minofu gulu maphunziro tsiku lina pa sabata;
• Imani pakati workouts ndi maola 48 kuti 96.

yopuma Zimenezi zimathandiza thupi kukhalanso glycogen kubwezeretsanso m'matangadza anathera. Kuchira maselo amapezeka pafupifupi milungu iwiri - zimatengera pa makhalidwe a chamoyo. kulimbitsa thupi kwa masiku 3 sabata, amapereka osati tima maphunziro, komanso lopuma.

kudya zakudya zopatsa nthanzi

Chinthu chachikulu chimene, akapanda ichi sikutheka kuti ngakhale yaing'ono zotsatira looneka ndi bungwe bwino chakudya. 3-day maphunziro pulogalamu amapereka mwambo enieni malangizo zakudya, amene amathandiza bwino ntchito ndi 70 peresenti. amafuna General - kuti achotse kugwiritsa ntchito mafuta, okoma, yokazinga, ufa, ndi kumamwa kowirikiza madzi.

menyu woonda

Zoyerekeza kudya anthu Taphunzira angathe kupereka zotsatirazi:

1. Kadzutsa, zimawononga angapo yophika mazira, oatmeal kapena buckwheat, lonse mikate tirigu ndi madzi.
2. Nkhomaliro chingakhale zipatso kapena ndiwo zamasamba ndi kupukusa mapuloteni.
3. Chakudya ayenera zigwirizana wa nyama kapena nsomba mbale ndi mpunga kapena mbatata zokongoletsa.
4. Mungathe kubwereza masana chimake lachiwiri la kadzutsa.
5. Chakudya, muyenera kudya chakudya nyama ndi mpunga kapena mbatata ndi madzi.
6. Kwa theka la ola pamaso yogona kudya tchizi ndi kumwa chikho cha mapuloteni kugwedezeka.

Monga mukuonera, zosankha za anthu Taphunzira sangathe adzatchedwa zakudya, koma mtundu wa zakudya kukwaniritsa chifukwa cha maphunziro othamanga. Nsonga pa zakudya, komanso dongosolo lophunzitsira kwa masiku 3 pa sabata, uyenera kuchitika mosamalitsa.

Kodi ife kuti amuphunzitse

Magulu minofu chachikulu nawo masiku atatu tingachipeze powerenga kugawanika ndi:

• ndi deltoid minofu,
• caviar,
• triceps,
• minofu pachifuwa,
• forearm
• minofu kumbuyo
• atolankhani
• ntchafu (quadriceps)
• kukongola.

Maphunziro a anthu woonda kuti amange minofu - izi ndi otchedwa "pulogalamu kulemera", 3 masiku sabata ndi magulu magulu osiyana minofu.

Zochita Basic ntchito pophunzitsa

Kuti uzichita minofu pachifuwa akhoza malangizo otsatirawa:

1. A zabwino Zochita zikuluzikulu ndi benchi makina ndi dumbbells kunama. Iwo wogawana yodzaza pectoral minofu ndi bwino yosayenera oyamba.
2. Ntchito minofu chapamwamba pachifuwa abwino benchi atolankhani pa kulozetsa ndi. Pamene akuthamanga, mukhoza Njira pakati barbells ndi dumbbells.
3. Mmodzi wa Zochita zabwino m'munsi thoracic dera ya mpope ndi n'zosiyana benchi atolankhani pa kulozetsa benchi.
4. Kwa pogwiritsa wabwino ndi kuwonjezera buku m'munsi pachifuwa zoyenera posambira.
5. Good Tambasula minofu ndi pushups yosavuta.

Makalasi ndi minofu kumbuyo woyenera maphunziro amenewa:

1. Mmodzi wa yabwino kwambiri balati Chikoka ndodo amaona kukhala mu malo lapendekeka nyumba ya.
2. Pakuti kukula kwa minofu mofanana zofunika monga mwa dongosolo la maphunziro lonse nsinga Chikoka-mmwamba. Kwa amene ali wokhoza kuchita zoposa kubwereza khumi, inu mukhoza kuwonjezera mavuto zina.
3. Komanso bwino cholinga kumbuyo ofukula chipika cha cholinga kwa pachifuwa.

Kuonetsera minofu ntchafu tikulimbikitsidwa makalasi zotsatirazi:

1. The bwino cholinga ichi - anyonyomala. Ngati mwachita bwino, khalani pa malo kwambiri m'chiuno ayenera kufanana pansi. Ndi bwino ntchito quads ndi mapazi kumawonjezera kulemera.
2. Pa chitukuko cha hamstring ndi quadriceps kuchita lunges kwambiri ndi zolemera.
3. Ntchito zakuya za kumbuyo minofu ntchafu kuchita mwendo potelani pa pulogalamu yoyeseza lapansi.

Kuchita ndi kukongola:

1. General kakulidwe thupi gulu minofu imatengedwa kuwuka kwa bala pa kukongola kwa. Kuonetsetsa phazi yoyenera kuvala m'lifupi mapewa, mtunda wofanana zimatengera kuti nsinga ndodo. Chipolopolo adatchithisira mokoma kupewa kupweteka. Kwa nthawi yoyamba nkhawa mu mkono wonse wakumanja wa.
2. "Peak" minofu kulenga dumbbells kukweza pa kukongola pa kulozetsa benchi. Ntchitoyi ndi yabwino kwambiri pochita zonse zake.
3. Kuphunzitsidwa zosiyanasiyana angatanthauze kukoka nsinga iwowo.

Kupereka mawonekedwe kwa minofu deltoid tikulimbikitsidwa makalasi zotsatirazi:

1. The bwino mu mtundu uwu tikambirana atolankhani a bala kumbuyo mutu wanu.
2. Pofuna minofu yanu zosiyanasiyana katundu, mungagwiritse ntchito barbell benchi makina osindikizira ku kuimirira.
3. Zambiri mu mozama minofu deltoid wa phewa abwino benchi makina ndi dumbbells mu malo pansi.
4. Kusonyeza komaliza pa nkhani phewa akhoza kukhala ambiri limatuluka kupyolera mbali ya manja ndi dumbbells.

Minofu maphunziro abdominals ayenera kuchita kuika zotsatirazi:

1. Waukulu zolimbitsa thupi - kupotoza kunama. Iwo angathe kuchitidwa onse pa msinkhu ndi kulozetsa ndi.
2. Pofuna kusokoneza m'chiuno analimbikitsa kuchita oblique kupindika.
3. Pakuti kukondoweza kwa atolankhani m'munsi adzakhala ogwira mwendo Aukitsa.

Ulili mkono wonse wakumanja kuthandiza Zochita izi:

1. Pakuti buku zabwino kupereka gulu la minofu zoyenera barbell mapini pa woimbayo lapansi.
2. Contact mkono mbali ntchito ndi manja ndichotse pa woimbayo kuti mtengo, anatengedwa nsinga iwowo.

Kukhala ng'ombe minofu zokwanira kukwera pa zala zako atakhala kapena kuyima, ntchito zolemera.

Pakuti ikukoka trapezius minofu ichi zolimbitsa thupi monga shrugs - kulera mapewa ndi pamaso pa miyeso mu manja ake. Iwo angathe kuchitidwa ndi dumbbells ndi barbell a. zipolopolo akhoza kusungidwa mu ntchito kwa kutsogolo ndi kumbuyo. Kupeza phewa mu malo apamwamba kaye pamaso kutsitsa. Chitani ziyenera kuchitidwa kuchita mapewa mwaulesi zozungulira.

Pulogalamu oyamba

kulimbitsa thupi kwa masiku 3 sabata, imakhala amang'amba ziwiri zimene ayenera alternated pa maziko mlungu uliwonse.

Gawa nambala 1

Lolemba - pachifuwa kulimbitsa thupi, triceps atolankhani:

• makina ndodo atagona (pa benchi);
• French osindikizira;
• barbell benchi amayikanikiza ndi kuyima chopapatiza;
• Dumbbell amayikanikiza ali chigonere kapena pansi pa kulozetsa benchi;
• thupi kupotoza atagona pa benchi.

Environment - ntchito kumbuyo, kukongola, mkono wonse wakumanja, atolankhani:

• yopingasa cholinga chipika;
• adaponya ndodo thupi mu malo lapendekeka;
• kukokera thupi, manja amatangaza;
• kukweza barbells pa kukongola ndi;
• unakhota woimbayo kuti mtengo;
• limatuluka miyendo molunjika mu malo supine.

Lachisanu - Zochita za miyendo ndi deltoids:

• anyonyomala;
• mwendo kutambasuka atagona pulogalamu yoyeseza ya;
• adzauka pa zala ndi kulemera;
• Dumbbell benchi amayikanikiza mu malo wakhala;
• barbell amayikanikiza kumbuyo mutu atakhala;
• akuluakulu ambiri kudutsa manja mbali ndi dumbbells;
• kupotoza mu chipika.

Gawa № 2

Lolemba - pachifuwa maphunziro, triceps atolankhani:

• makina Dumbbell atagona pa benchi;
• kapamwamba amayikanikiza pa ndege okonda;
• kuchepetsa zida pulogalamu yoyeseza ya;
• posambira (elbows pamodzi thupi);
• triceps m'makina gawo ofukula;
• limatuluka miyendo molunjika mu malo supine.

Lachitatu - kumbuyo, kukongola, mkono wonse wakumanja, atolankhani:

• kupisa ku chifuwa ofukula njerwa mu malo 'kugwira ";
• kupisa wina dzanja dumbbell;
• kukweza dumbbells pa kukongola atakhala;
• barbell mapini mu woimbayo ndi, chigamulocho nsinga;
• kupotoza mu chipika.

Lachisanu - miyendo ndi Delta:

• mwendo atolankhani;
• akufa kulakalaka;
• mwendo flexion mu pulogalamu yoyeseza ya;
• mapazi adzauka pa zala zako atakhala;
• ataima makina barbell;
• Dumbbell amayikanikiza atakhala;
• Kulumikizana dumbbells mu otsetsereka ndi;
• limatuluka miyendo molunjika kunama.

The kokoka, amene amagwiritsa zipolopolo katundu, makamaka insuring pamaso okondedwa.

Amene akufuna kuonda ndi atsikana

Uku ndi chilengedwe ndipo angagwiritsidwe ntchito ngati pulogalamu maphunziro kwa masiku 3 pa sabata kwa kuwonda. Pankhaniyi, maseŵerowo akutsatiridwa ndi zolemera ang'ono ndi chiswa lalifupi pakati pa waika. The zakudya pazikhalanso zakudya zomanga thupi kwambiri, kumwa mpaka malita atatu a madzimadzi tsiku, ndi usiku watha chakudya - pasanafike maola atatu kuti yogona. Kugona Kukuthandiza Anthu Odwala ayenera nthawi ya osachepera asanu maola.

Pulogalamu yophunzitsa kwa masiku 3 mtsikana osiyana pang'ono chifukwa chikhalidwe cha thupi wamkazi. Zochita, ndinu yemweyo, koma chiwerengero kukukhala ndi kuchuluka kwa 5, ndi reps - 15, yopuma pakati waika - masekondi 30. Mu zoyambirira za kuzungulira wamkazi ntchito katundu pazipita, wachiwiri iwo pang'ono yafupika.