The maphunziro akazi mu chipinda katatu pa mlungu

Lero, monga zogwirizana monga kale kuti "Tikakumane pa zovala, ndipo anapita kwa maganizo", chifukwa chinthu choyamba pamene chokumanako munthu watsopano, ife kupanga maganizo anu, kungoona maonekedwe, ndipo ndiye yang'anani zomwe ziri mkati. Ngati mukufuna kukhala opambana, onse patsogolo munthu komanso kuntchito, muyenera mukhale mawonekedwe.

Kuti mkazi wokongola bwino n'kofunika kwambiri. Mbali yaikulu ya fanizo la theka wokongola wa anthu ndi omangika chithunzi. Choncho, cholinga cha nkhani imeneyi idzakhala "maphunziro mu holo akazi."

Familiarization ndi magawo onse a kuwonda

Choyamba, tiyeni adzakhala mukambirane zimene pulogalamu maphunziro holo kwa akazi kuonda kuti kuonjezera ikukoka ndi magulu ena minofu mwapadera.

Ngati inu n'kofunika kumanga ndi kulimbitsa chimango akulu, zothandiza kwambiri mphamvu Zochita. Ngati cholinga chanu ndi dambo owonjezera kulemera, cardio - izi ndi zimene ziperekedwe mwapadera. Komabe, zotsatira zabwino, kulabadira mitundu onse a thupi.

M'nkhaniyi, ntchito yaikulu ya zomwe wasenza kuthetsa mavuto athu pulogalamu maphunziro mu masewero olimbitsa akazi - kuchotsa mimba ndi mbali ndi kukoka mmunsi mwa thupi kapena kuchepa buku la miyendo.

Kuwonjezera kupanga dongosolo maphunziro, muyenera mutidziwe ndi mfundo za zakudya zabwino.

Kwa minofu mtima mophweka, minofu nyumba zakudya ndi kuyanika adzakhala zimasiyana. item chimenechi mfundo nawo tidzakambirana mwa ife.

Nkofunika kuzindikira kuti pulogalamu maphunziro mu holo abambo ndi amai osiyana chifukwa cha kusiyana mu kapangidwe ka thupi. Iwo ayenera kuganizira makhalidwe a chamoyo akazi pamaso ndipo pambuyo kusamba.

Misonkhano chipinda ndi zida masewera olimbitsa thupi ndi kofunikira mu mwapadera kusinthidwa kwa kavalidwe ndi onetsetsani kuti utenge zofunika kuchuluka kwa madzi.

Features wamkazi Maphunziro Akakhalidwe Kazolengedwa

Mogwirizana ndi chiwerengero cha mahomoni wamkazi thupi monga testosterone ndi norepinephrine (mkaziyo ndi zochepa kwambiri kuposa amuna), thupi amamuchititsa kudziunjikira mafuta. Komanso, timadzi awa ali ndi udindo kwa ndewu ndi luso bwino kubwereza kumavala kapena Zochita zina (pankhaniyi, madona zochepa Hardy).

Ngakhale mlingo wa kudzikundikira minofu adipose mu thupi, akazi angathe mwamsanga kuti tiwonana kuti onenepa kwambiri kuposa anyamata.

Akazi ndi minofu bwino anakamba za thupi m'munsi, kotero iwo ndi amenable kwambiri maphunziro. Pamwamba pa mlandu thupi ndi woipa. M'mimba minofu, chifuwa, manja ndi mapewa kutulutsa yovuta mokwanira, koma molumikizana ndi kudya zakudya zopatsa nthanzi - n'zotheka ndithu.

Mwa njira, chifukwa chiwerengero ang'onoang'ono a molekezera mitsempha pamimba m'munsi, akazi zochepa bwino anayamba kukondana neuromuscular kuposa amuna. Pa dzanja limodzi ndi wabwino, chifukwa mu gawo ili la thupi madona ndi kuloleza ululu (makamaka ululu kusamba), koma chifukwa cha atolankhani m'munsi - gawo lalikulu mabvuto ambiri a iwo.

Kwa amayi n'kofunika kusankha maphunziro ndandanda molingana ndi kuzungulira ndi kusamba.

Mu zoyambirira za msambo wa nthawi thupi kwambiri Hardy ndi amphamvu, komanso zochepa sachedwa ndi mafunsidwe a "Nkhalango" chakudya, choncho maphunziro pa nthawi iyi asonyeza.

Kawirikawiri masabata awiri pambuyo kusamba ovulation. masiku awa thupi ofooka, iye hoarding ndi kupulumutsa mphamvu, kotero inu mukhoza kukhala otsimikiza kuti chidutswa chirichonse cha mkate kudyedwa ndi inu pa nthawi ino, mosakaika, zimalambira nazo mitundu wanu. Lezani sakhala ogwira mu nthawi, akatswiri ngakhale amalangiza kuchepetsa katundu.

Kuti adzimvera zimene ayenera kudziwa mkazi posankha masewera olimbitsa thupi ndi.

The pulogalamu maphunziro masewero olimbitsa kutaya kulemera kwa akazi ndi osiyana kwambiri ndi maphunziro kwa anthu chifukwa kusiyana kwa kapangidwe ka minofu.

Kuchuluka kwa zopatsa mphamvu kuti munthu amawononga pa tsiku, kangapo kuposa wabwinobwino, lomwe limasonyeza atsikana.

The maphunziro akazi mu chipinda iyenera kumangidwa molingana ndi kuzungulira kusamba kwake: ndi katundu wolemera kwambiri mu masabata awiri oyamba, ndiye mphamvu ya maphunziro ndiyenera kuchepa mphamvu.

Ndi maphunziro akazi ayenera kukhala kwambiri kukukhala ndi reps, pakati zomwe osachepera zina. The maphunziro a masewero olimbitsa akazi 3 pa sabata - Njira.

Tiyeni tikambirane za zakudya

Kuti khama mu chipinda sanali chabe, inu muyenera kulamulira chakudya chanu, chifukwa ziribe kanthu momwe inu sefani maphunziro, mu mowa kwambiri kunyama ndi chakudya, minofu yanu chidzakula basi pansi wosanjikiza wa mafuta.

Choncho, malamulo zikuluzikulu za zakudya zabwino:

• Payenera kukhala kangapo patsiku (5-7) mu chakudya chochepa.
• Amafuna kudya malita osachepera awiri a madzi oyera (tiyi, khofi, timadziti ndi zina zotero. G. Kuti madzi oyera ndi sikuthandiza).
• Kuchepetsa kudya zakudya otchedwa zosapatsa (awa ndi mankhwala Musatenge phindu kwa thupi). Zikuphatikizapo shuga, mayonesi, ketchup (ndi zina anagula zobwera msuzi), wokoma enaake madzi, etc ...
• Pewani wonyeketsa nyama kwambiri mafuta, ndi kupereka mmalo yophika, steamed, wophikidwa ndi steamed zakudya osati yokazinga mu mafuta.

• Musamadye chakudya kwa maola 3-4 pamaso yogona.
• Kuvomereza kuchuluka chachikulu cha chakudya angagwe pa zoyambirira za tsiku.

Monga mukuonera, malamulo ndi yosavuta kumva kwa aliyense. Sitikudziwa amalangiza kuti inu kukusalani ku zakudya zotsekemera, ufa ndi yokazinga. Ndikofunikira kuti musayese kudya zakudya thanzi kwambiri. Mwachitsanzo, kamodzi pa sabata nokha tsiku pamene mungathe kudya chinachake zokoma. Koma chinthu chachikulu - musati asamadye kwambiri.

Zoyerekeza chakudya tsiku zikuwoneka ngati izi: kadzutsa, akamwe zoziziritsa kukhosi, nkhomaliro, akamwe zoziziritsa kukhosi, chakudya. Monga pogulitsira zakudya ndi bwino wosakanikirana zipatso.

Chinthu chachikulu - kumbukirani kuti palibe maphunziro mu masewero olimbitsa kwa akazi (makamaka oyamba) sikungakuthandizeni ngati musadye bwino.

ndi kusiyana dera maphunziro pulogalamu ya dongosolo kugawanika Kodi

Choncho, tinakambirana za mfundo za maphunziro akazi kumvetsa chimene pulogalamu maphunziro kwa anthu akazi sizikugwirizana ndi kuphunzira za mfundo za zakudya zabwino. Tsopano tiyeni tikambirane za maphunziro enieni.

The pulogalamu maphunziro masewero olimbitsa kutaya kulemera kwa akazi masiku awiri (ndipo makamaka atatu) lagawidwa mitundu iwiri:

Zozungulira pulogalamu - kulimbitsa thupi kwabwino kuti pangakhale chilichonse chochitika mu holo ngati elaboration a magulu onse minofu mwakamodzi. mtundu wa maphunziro, ambiri kuganizira n'kopindulitsa kwambiri kwa akazi. Iye, mosakaika, ndi abwino kwa anthu omwe cholinga - kuonda ndi kulimbikitsa chimango pang'ono akulu.

maphunziro Gawa zachokera chakuti munthu ntchito pa izo, tsiku lirilonse akugwira ntchito pa gulu lapadera (kapena magulu angapo) minofu. Mwachitsanzo, Tsiku 1 - kumbuyo, manja, Tsiku 2 - miyendo, matako ndi tsiku 3 - chifuwa ndi ABS.

kuphunzitsidwa nthawi osankhidwa ndi anthu. Komabe, atsikana amene akufuna kumanga kwambiri minofu dera kapena kupereka ulemu wapadera kwa m'madera ambiri mabvuto a thupi, nayenso, ndi bwino zoyenera pulogalamu oterowo.

Pansipa ndi dongosolo lophunzitsira mu masewero olimbitsa kwa akazi (koyamba) a mtundu zozungulira.

maphunziro dera

Nkofunika kukumbukira kuti chilichonse pulogalamu maphunziro masewero olimbitsa kutaya kulemera kwa akazi (ndi kuyanika ali kunatanthauzanso, pamodzi ndi kuphunzitsa kwa kuwonda) mukakhale, ayenera kuperekedwa mphindi 20 pa chiyambi cha kulimbitsa thupi ndi cardio ndi mphindi 20 pa mapeto - kutambasula minofu ndi cardio . Zambiri pa mfundo iyi, tidzakhalanso kukambirana ina.

Kotero, inu kutenthetsa. Tsopano tiyeni tiwone momwe kuyang'ana pulogalamu zozungulira maphunziro a masewero olimbitsa kwa akazi (koyamba) kwa sabata.

tsiku lina

Press. Ntchito yoyamba yomwe inu mumachita, adzakhala kupotokola thupi pa benchi. Kuchita mu waika 4 nambala pazipita kubwereza (aphunzitsi akatswiri amalangiza kuchita zambiri ngati mukuganiza mungathe, kuphatikiza zina nthawi 5. Izi reps 5 adzakhala yabwino kwambiri).

Gluteal minofu. Lunges patsogolo pa mapazi ndi nthawi 15 pamene akugwira dumbbell ndi kulemera osachepera makilogalamu 3 m'manja mwake. 3 waika.

Wolumala. Akulumikiza chipika choimirira. Njira iyi ndi kuchita waika 4 8-15 kubwereza poganizira minofu ya kumbuyo.

Benchi dumbbell atagona pa benchi. Ntchitoyi othandiza chifuwa ndi ndipamene mawonekedwe ake wokongola, amene adzagwirizana, n'kofunika kuti akazi (kwambiri kuti pulogalamu maphunziro mu masewero olimbitsa akazi 45 zikuphatikizapo Zochita pa chifuwa). Kuchita maulendo 15 waika 2.

Dzanja Bussing dumbbell atagona pa benchi. Ntchitoyi zingawonjezere ndi kulimbikitsa pachifuwa. Thamangani nthawi 15 kuti amene adzabweretse 2.

mapazi Mahi padera. Kodi 25 alili lililonse mwendo 2 njira.

Kuchita 2-4 osiyanasiyana pulogalamu imeneyi. Kumbukirani kuti yopuma pakati akanema ndi ntchito sangathe kukhala ndi osafunika kuima pamalo amodzi, bwino kupita kumwa madzi kapena knead ndi kutambasula minofu.

Tsiku awiri - mpumulo.

tsiku atatu

Anyonyomala, atagwira barbell pa mapewa anu mwangwiro aza phunzitsa miyendo ndi matako. ndodo kulemera ayenera kukhala ngati kuti inu mukhoza kukhala naye nthawi zosachepera 15, kanthu nthawi yomweyo alibe kuwononga (Mpofunika kuyamba ndi makilogalamu 8-10). Kwa nthawi yoyamba, muyenera kutsimikiza inu. Kodi waika 2 of 15 kubwereza.

Benchi atolankhani ochokera pansi. Kodi waika 2 maulendo 10-15. Njira iyi ndi wabwino kwa minofu pachifuwa.

Kupotoza ndi fitball. Tanthauzo la masewera olimbitsa thupi ndi amene muyenera kukweza thupi ndi miyendo pamene akugwira fitball nthawi yaitali mkono wake, kudali mpira kuchokera dzanja kumapazi ndi pansi, kufinya ndi mapazi ake. Izi ndi zolimbitsa thupi zovuta imayendetsa minofu ya atolankhani chapamwamba ndipo m'munsi ndi minofu ya manja ndi miyendo. The mlingo wa akubwereza nthawi 10, 2 njira.

Mwendo atolankhani pa pulogalamu yoyeseza lapansi. Njira iyi ndi udindo minofu ya ntchafu. Kumutsatira nthawi 15, 2 likuyandikira.

Kupinda Mkono dumbbell a. Kuchita waika 2 maulendo 15 pa chilichonse dzanja. Mwa mfundo imeneyi mudzatha kutulutsa mpaka kukongola wanu, kuti adzakupulumutsa ku madera vuto manja.

Imani m'bala mphindi 1-1.5. Planck othandiza minofu ya thupi lonse.
Kuchita 2-4 osiyanasiyana pulogalamu imeneyi.

Tsiku Four - mpumulo.

masiku asanu

Hyperextension. Ntchitoyi imaphunzitsa za gluteus minofu extensor minofu ya kumbuyo. Thamangani nthawi 15-20 0.5 makilogalamu. 2 njira.

Kulera miyendo pa mowa (mu vise a). Kotero inu magazi minofu yabwino ya m'munsi ndi chapamwamba atolankhani, obliques ndi manja. Ngati ndinu woyambitsa, ndiye kumangitsa mawondo wopindidwa. Ngati mlingo wa maphunziro akulola Nyamulani kuti kufanana ndi pansi miyendo molunjika. kupotoza amenewa ayenera kuchita motere: kutsogolo, kuchokera kumanzere, chabwino. Kuchita 10-20 reps kwa waika 2.

Kulera manja otsetsereka ndi dumbbells alternately. Tsatirani nthawi 15-25 pa chilichonse dzanja, tiyandikire 2. Ntchitoyi adzalimbikitsa mapewa anu.

Kukwera pa zala zanu ndi dumbbells ntchito ng'ombe minofu. Kodi waika 3 maulendo 40.

Deadlift ndi yabwino yoti kuphunzira kumbuyo, matako, ntchafu ndi manja chapamwamba. chibaba Izi kuchitidwa ndi dumbbells kapena barbell. 15-20 nthawi waika 2.

Mahi dumbbells mu dzanja kukhumudwitsa pafupifupi manja ankadziwana. 2 waika nthawi 10-15.

2-4 osiyanasiyana.

Zochangamutsa motsatizana ndi cardio

Pamaso akuchita Zochita m'pofunika kuthera mphindi 10 zokambirana zochangamutsa ndi mphindi 10 pa matayala kapena njinga yosasuntha.

Mungafunse kuti: "N'chifukwa chiyani tiyenera zochangamutsa, chikapanda kuwonjezera minofu misa, ndi subala kuwonda?". Yankho lake ndi losavuta: pokhapokha kupanga kulimbitsa thupi, muyenera kukonzekera thupi lanu zolimbitsa thupi yovutayi kuti adzatithandiza kwambiri patsogolo khalidwe ndi chitetezo cha maphunziro wotsatira.

Choncho, ndili ndi udindo zimene kulimbitsa thupi:

• Likamatenthetsa ndi amayendetsa kamvekedwe ka minofu zonse za thupi.
• Iyamba mtima anamenya 100 kumenyedwa. / Min.
• Iwo kumawonjezera ntchito chitetezo cha mtima, chifukwa chimene minofu magazi liwiro msanga.
• Amachepetsa chiopsezo chotupa kapena kutambasula minofu pa maphunziro mphamvu.
• Izo kufulumizitsa kagayidwe.
• Kuthandiza anautsa masewero olimbitsa thupi.

Tsopano inu mukudziwa kulimbitsa thupi kufunika. Kungaphatikizepo: kudumpha chingwe, rotational Zochita kuti konzekera mafupa, kuweramira ndi atembenuza ndi nyumba, Anabweza ndi kutambasula manja malangizo osiyana.

Kamodzi mwamaliza ndi kulimbitsa thupi ndi lumpha mphindi 10 pa matayala a.

Atamaliza pulogalamu zofunika kuphunzitsa, kutenga mphindi 10 motsatizana. NDIDZAKHALA minofu yanu kupanga bwino ndi chachikazi, ndiponso kuchepetsa ululu pa tsiku lotsatira pambuyo kulimbitsa thupi ndi. Ndipo, ndithudi, thupi pulasitiki wa mtsikana konse ukuwawa.

Akazi patapita zaka 40

Anthu ambiri amaganiza kuti pulogalamu maphunziro mu masewero olimbitsa mkazi zaka 40 ndi kuposerapo ndi osiyana kwambiri ndi maphunziro kwa achinyamata kapena sakudziwika. Izi si zoona. Sport akusonyeza m'badwo uliwonse, koma mu nkhani iyi, malamulo ayenera kutsata:

1. Musanayambe kupita kumalo ochitira masewera, muyenera kukaonana ndi dokotala.
2. Mpumulo pakati pa zokambirana komanso njira akhale yaitali - Mph 1-1.5.
3. Zochita onse anachita pang'onopang'ono mosathamanga mofulumira.
4. Nthawi yambiri kutambasula ndipo konzekera.

Kukwaniritsa malamulo onse anafotokoza m'nkhani ino, inu kukwaniritsa zotsatira zosaneneka pa msinkhu uliwonse.