Zogwiritsira zokambirana mmagulu onse minofu: katswiri malangizo

Nthawi zambiri, oyamba sangakwanitse kumanga pulogalamu ya kanthu kuti akhoza kubweretsa zotsatira kwambiri. Kodi kusankha akonzedwa zokambirana mmagulu onse minofu? Oddly zokwanira, ndi zophweka tigwile. More mfundo za kusankha thupi, tiwone mtsogolomu m'nkhani ino.

Zochita zikuluzikulu

Kuweta Zochita kumafuna mfundo zingapo, zimene ndi ulemu wangwiro pamene massonabornogo mkombero. Ntchito ya mtundu wa katundu ndi magulu zambiri minofu ndi kuchita Zochita zokhazi. Maphunziro a magulu onse minofu kuyenera kuphatikizapo kayendedwe zofunika kuti adzapanga inu mphamvu ndi bulkier (ndi minofu misa maganizo). Ndi kokha kwanzeru kuti katundu ndi zambiri Minofu bwino kukhala minofu ambiri. kayendedwe zikuphatikizapo anyonyomala, benchi makina, ndodo, Chikoka akuluakulu ndipo kanikizirani akuluakulu. Mwa njira, ngati muli ndalama zapadera (rubles 50,000 ndi zambiri), mugule ndi mphunzitsi akatswiri kwa magulu onse minofu (chithunzi izo - m'munsimu).

Mfundo yaikulu yophunzitsa

Choyamba, ndi patsogolo kwambiri pa katundu - NDIDZAKHALA minofu yanu kukula kukula ndi mphamvu akupeza. Kumene, ngati mulibe kuwonjezera kulemera kwa ntchito, ndiye minofu safuna kukula. Ngati mukuchita popanda mphunzitsi, iyo imene'yi analimbikitsa kusunga zolemba zimene kulemba zotsatira zonse. Kotero inu adzatha mwadongosolo kuwonjezera katundu pa maphunziro, kupanga zosiyanasiyana zothandiza magulu onse minofu.

Mfundo lotsatira ndi mikroperiodizatsii, akamanena za chimene chili kusinthana kwa katundu ndi kuwala workouts. Kodi mfundo zimenezo? chakuti minofu muyenera 1 milungu mokwanira achire, kenako amapita supercompensation (zikule ulusi minofu). Komabe zimenezi amangonena za gulu (kumbuyo, pachifuwa, miyendo), pamene wamng'ono (manja, ankadziwana) kutaya zotsatira za chotero mpumulo yaitali. Choncho, kusinthana kwa masabata kuwala ndi waukulu masewero olimbitsa thupi ndi wolungama. Pamene inu kulemba lako zokambirana mmagulu onse minofu, onetsetsani kuti kuganizira mfundo imeneyi.

maphunziro kugawanika

Kotero, ife azipereka kuika woyamba zokambirana mmagulu onse minofu, wangwiro othamanga ndi mlingo pamwamba kulowa ndi:

Lachiwiri:

1. m'mawere

• benchi pa Knuckle lapansi. benchi (4 x 10);
• benchi atolankhani ndi dumbbells pa horiz. (3 × 12);
• mipiringidzo kulemetsedwa ndi (3 × Max);
• "Gulugufe" (3 × 15).

2. kukongola

• kukweza dumbbells ataima (3 x 10);
• "Nyundo" (3 x 10);
• Scott pulogalamu yoyeseza (3 × 8).

Lachinayi:

1. kumbuyo

• deadlift (4 × 8);
• ndi Mgwirizano ndodo (3 x 10);
• Ulalo chapamwamba (3 × 12).

2. Triceps

• French osindikizira (3 x 10);
• njanji (3 × Max);
• kufinya pakati skammi (3 × 20).

Lachisanu:

1. mapazi

• anyonyomala (4 x 10);
• kuwongola ndi kupinda miyendo (3 × 15 pa chilichonse olimbitsa thupi omwe anathamangira superset);
• kuukira (3 × 12-15 pa lililonse mwendo).

2. mapewa

• woyera ndi atolankhani (3 × 8);
• mahi (3 × 12).

Izi pulogalamu mwachilungamo mphamvu kwa magulu onse minofu, zomwe zingathandize inu kuonjezera kulemera ndi kuonjezera mitengo mphamvu.

CrossFit

CrossFit ndi mtundu zozungulira maphunziro mphamvu imene zinthu zolimbitsa imagwiridwa ndi kochepa zina nthawi (kapena satero) kwa mphindi 5-10. Iyi ndi dongosolo kwa magulu onse minofu, monga Zochita ntchito multisustavnye kuti kuchita magulu minofu kwambiri. Komanso, iwo anachita mpira ndi kayendedwe ndi kulemera yake. Pomaliza, musaiwale kuti CrossFit trnirovki zambiri Chili mphamvu ndi cardio. Kodi tili kuchoka pa? Wothamanga amene anaganiza kuchita CrossFit, maphunziro amayesera kukhala mphamvu pazipita ndi kupirira. Komabe yaitali zatsimikiziridwa kuti kuphatikiza kwa katundu osiyanasiyana sudzapereka inu kupambana wamkulu wa mfundo iliyonse kapena izi. Komano, akatswiri amenewa ndi chilengedwe, kukwanilitsa "golide zikutanthauza" pakati pa mfundo pamwamba. Inu mungavomereze kuti izi ndi zoposa dziko lenileni. N'chifukwa chake maphunziro pa njira ya CrossFit akutsatiridwa asilikali, Mesiya, etc .. N.

Zogwiritsira zokambirana mmagulu onse minofu mu CrossFit akhoza kukhala motere:

Tsiku 1:

1. N'zosiyana Kankhani akuluakulu ku triceps benchi - 15-20 Kupeleka.
2. Standard Kankhani akuluakulu - 20 Kupeleka.
3. Burpoe - 10 Kupeleka.
4. Akuthamanga - mphindi 30.

Woyamba mfundo 3 kuchita 3 m'matumba, ndi kupitirira kuthamanga.

Tsiku 2:

1. Anyonyomala - 30 Kupeleka.
2. Kukankhira akuluakulu ndi kuwomba m'manja ndi - 15-20 Kupeleka.
3. mapazi akuluakulu pa atolankhani chigonere - 20 Kupeleka.
4. Kulumpha pa benchi (chopondapo) - 15 Kupeleka.
5. Kudumpha chingwe - 100 Kupeleka.

Kupanga osiyanasiyana 2-3 ndi yopuma kwa mphindi 5-7.

Tsiku 3:

1. Sprint - mamita 400.
2. Deadlift - 10 Kupeleka.
3. Kulumpha mubokosi (masentimita 40 mpaka 50 wamtali) - 6 Kupeleka.
4. Mahi zolemera / dumbbells - 15-20 Kupeleka.
5. Akusunsa - 20-25 Kupeleka.

Tingachite 2 m'matumba.

Tsiku 4:

1. Anyonyomala - 10 Kupeleka.
2. Burpoe - 10 Kupeleka.
3. Kutenga bere ndi Visa - 10 Kupeleka.
4. Turkey kukula - 8 Kupeleka.
5. Kupalasa makina - mamita 200.

Kupanga osiyanasiyana 2-3 ndi zina 5 mphindi.

Titsiriza zovuta zokambirana mmagulu onse minofu, kupita ku tsiku lotsiriza la maphunziro.

Tsiku 5:

1. Kuthamanga shvung ku chifuwa - 8 Kupeleka.
2. Deadlift - 10 Kupeleka.
3. Kumasulidwa ndodo - 10 Kupeleka.
4. A athamangadi mwamsanga - mamita 200.
5. Kupotoza - 25 Kupeleka.

Kupanga osiyanasiyana 2-3.

Monga mukuonera, chifukwa oyamba ovuta n'kwakukulu ndithu, koma adzalola kuti tikhale olimba wabwino ndi kupirira, komanso kwambiri pa kuchuluka kwa minofu misa ndi chakudya chamagulu ndi kukanirira.

Maphunziro a magulu onse minofu atsikana

Kwa atsikana amene basi anaganiza kuti chinkhoswe mu masewero olimbitsa thupi, kuphunzira kwambiri ntchito basi pamwamba kapena pansi pa thupi 1 kulimbitsa thupi. Yemweyo amapita kwa amene Sangathe kukaona holo maulendo oposa 2 sabata. mfundo maphunziro si wosiyana kwambiri ndi anthu. Kupitilira mu katundu mikroperiodizatsii, kusunga chakudya chamagulu ndi ulamuliro - zonsezi ayenera kupezeka ndithu. Amene anakhala zokambirana mmagulu minofu onse oimira ambiri abwino akazi okongola? Choyamba, izo anyonyomala (tikwanitse kuchita zinthu zolemera kakang'ono, koma ndi kubwereza zambiri), kukokera ndi counterweight, mitundu yonse ya cholinga, makina ndi ntchito pa atolankhani (kupotoza, mwendo chimakweza pa pulogalamu yoyeseza ndi, etc.). Ambiri, kayendedwe ndi mu ndondomeko maphunziro ofanana ndi Baibulo wamwamuna, koma, ndithudi, m'pofunika kuchepetsa kulemera ndi chiwerengero cha likuyandikira. Mofanana kwambiri ndi kukhazikitsa zokambirana kupezeka pa masewero olimbitsa zing'onozing'ono (mkazi) mtundu. Nawuza kwa magulu onse minofu isanayambe maphunziro - ichi ndi mbali inanso yofunika kwambiri. Kwenikweni, nkhawa akazi amene amazindikira zambiri mafupa, choncho mosavuta choipa. Kodi anatambasula ndipo zosiyanasiyana kayendedwe aerobic - zikuthandizani kumwazikana magazi thupi lonse.

pomaliza

Palibe wabwino kapena plohihi mapulogalamu kuphunzitsa, chifukwa munthu aliyense ndi wosiyana. Zimenezi salola Sankhapo-cholinga zovuta, zimene ntchito mofanana bwino kwa othamanga onse. Komabe, tatchulawa mapulogalamu abwino ambiri, makamaka oyamba kumene ndi akatswiri mlingo wapakatikati. Agwedeza, kukhala ndi zolinga zanu!