Arnolda Shvartseneggera kulimbitsa thupi. kupambana Philosophy

Arnold Schwarzenegger ayenera popanda mawu, ndipo dzina lake wakhala n'chimodzimodzi. Ngakhale kunawala mu makumi asanu ndi awiri kutali ndi Mipingo, chitsanzo cha kupambana kwake akadali mantha zikwi mwa akatswiri novice.

Kulimbitsa thupi Arnolda Shvartseneggera - ndi nzeru yonse, womwenso, kuwonjezera pa kuphunzitsa okha mu holo, zakudya, kukhazikitsa ndi ntchito ubongo. Zonsezi pamodzi ndi chilinganizo bwino bodybuilder.

Tsopano mwachidule za dongosolo limene nawo Arnold Schwarzenegger. Ojambula maphunziro kumafuna munthu. Palibe anthu awiri omwe, choncho palibe njira ziwiri zofanana mu olimbitsa othamanga. Izo si zotheka kukhala mofanana Arnold, mwachimbulimbuli kutsatira njira zake. Munthu aliyense ayenera kuphunzira pulogalamu awo ndi kuchira, zomwe zingathe kusintha kwa zaka, kuyesera ndi kupanga zolakwa. Muyenera kupeza masewera olimbitsa thupi lanu ndi kudziwa mlingo wake wa katundu.

nzeru Arnold ndi

zikayenda Zazikulu za bodybuilder wotchuka ayenera woyamba wa nzeru zolondola onse, ndi anabwerera ku ntchito. Ndipo ndicho ndi kupambana adzabwera Koma ngati wina - ngati wothamanga akuyembekezera ulendo uliwonse masewero olimbitsa lapansi. Makalasi mwa mphamvu sudzakhalanso kubweretsa mukufuna. Schwarzenegger anali kuphunzitsa kwa zosangalatsa zake, ndipo anazindikira kuti iye ankadziwa chinthu chachikulu - pambuyo kusintha kwa minofu adzasintha moyo mu mawonekedwe ake onse.

chakudya

Yoyenera zakudya - maziko bwino masewera yovuta. Popanda kusunga zakudya zapadera zotsatira ayenera kuyembekezera. Minofu musati kukula basi monga choncho, koma ndi chakudya chamagulu, amene angathe kupereka thupi phindu popanda mafuta. Ngati kuchuluka minofu koposa mafuta, kotero kudya bwino. Ndipo ngati inu ankayimira ndi mafuta, m'pofunika kuchepetsa zili caloric chakudya.

Kuyanika nthawi, yomwe ikuchitika pamaso mpikisano, Arnold kugwiritsa zakudya otsika mu chakudya, ndi msinkhu wawo ayenera kokwanira kuti mphamvu kuchita. Tsiku lina mlungu anali motsimikizika mkulu-kalori: Motero kufulumizitsa kagayidwe.

Arnolda Shvartseneggera dongosolo maphunziro

The bodybuilder wotchuka ophunzitsidwa 8 pa sabata (ena masiku maulendo 2). dongosolo lake wapangidwa ndi mapulogalamu anayi anaikira zaka zingapo:

1. The maphunziro (Duplex).
2. Quality telostroitelstvo (duplex).
3. Njira telostroitelstvo khalidwe.
4. Kukonzekera mpikisano.

Pulogalamu zofunika maphunziro chikuphatikizapo kumanga mmwamba minofu. Izi zimafuna ntchito zolemera katundu, muyenera kuonjezera mlungu uliwonse. sitepe Izi zikhoza kutenga zaka zingapo: izo zidalira pa malamulo, chilimbikitso ndi ntchito. Pamene minofu misa umalandira kukula ankafunila, inu mukhoza kumayenda pa khalidwe telostroitelstvu.

Pakuti oyamba ndi mlingo woyamba wa pulogalamu waukulu. Lililonse gawo la thupi ayenera aphunzitsidwe kawiri pa mlungu, ndipo atolankhani - tsiku.

Magulu onse minofu zofunika kusankha Zochita awiri kapena atatu, yoyamba (chimodzi kapena ziwiri) ayenera kukhala maziko kapena polyarticular. Zikuphatikizapo Mwachitsanzo, benchi makina, anyonyomala, ndi ena. Kawirikawiri anachita ndi barbell kapena dumbbells. Atachita Zochita zofunika kopanda kapena odnosustavnye. Kamangidwe ichi, mwendo kutambasuka, ndi ena. Kwa iwo, kawirikawiri ntchito zida olimba.

Arnolda Shvartseneggera maphunziro zinachitika mogwirizana ndi pulogalamu zotsatirazi:

1. Lolemba. The kumtunda kwa kumbuyo, pamimba ndi chifuwa.
2. Lachiwiri. Pamimba, phewa lamba, dzanja chapamwamba, mapewa.
3. Lachitatu. M'munsi kumbuyo, ntchafu, miyendo, mapazi, pamimba.
4. Lachinayi. Upper kumbuyo, pachifuwa, pamimba.
5. Friday. Pamimba, phewa lamba, dzanja chapamwamba, mapewa.
6. Loweruka. M'munsi kumbuyo, ntchafu, miyendo, mapazi, pamimba.

Arnolda Shvartseneggera maphunziro wopangidwa ndi Zochita zotsatirazi magulu osiyana minofu:

1. Pachifuwa. Makina ndodo atakhala ndi chigonere; pullover.
2. The kumtunda kwa kumbuyo. Akukoka pa mowa (pazipita zotheka chiwerengero cha kubwereza); Inapotolera ndodo projectile pachifuwa (waika atatu - 10, 6, 4).
3. Phewa lamba. Benchi atolankhani ataima barbell; kukweza manja pamwamba pa mutu wake chammbali ndipo oposa (waika atatu - 10, 6.4).
4. Phewa. Atakhala ndi kuima mu kuwuka kwa kukongola ndi; French osindikizira; kunama atolankhani ndodo (yopapatiza nsinga).
5. Mkono. Flexion ndi kutambasuka kwa maburashi mu olowa carpal-mtengo ndi ndodo (n'zosiyana nsinga).
6. Ntchafu. Squat ndi lunges (pa mapewa a ndodo); kufewetsa mafupa bondo ndi kukana (atagona pa benchi) kugonjetsa.
7. Mwendo ndi phazi. Kukwera pa zala ndi mnzawo pa mapewa (waika 5 15).
8. The mmunsi mwa nsana. Mzati pa mapewa ndi torso rectification (waika atatu - 10, 6, 4).
9. M'mimba. Kukweza miyendo wopindidwa, kunena mawondo Chifuwa, atagona pa bolodi okonda (5 waika 25).

Ngati sizinafotokozedwe chiwerengero kukukhala ndi reps, muyenera kuchita masewera olimbitsa thupi nthawi 8-12 mu njira zisanu.

kuchira

Tisaiwale kuti minofu musati kukula m'kalasi. Iwo amakula mwa bwalo, mu nthawi ayambe, kotero ndikofunika olondola akafuna tsiku. Arnold limalangiza kugona maola 8-9 tsiku. Ngati inu simukhala kugona kwambiri usiku, muyenera kuti asonkhanitse maola akusowa mu tsiku.

cerebration

Arnolda Shvartseneggera kulimbitsa thupi monga mbali ina yofunika - luso kuganizira ntchito minofu pa thupi. Tiyenera kuphunzira kupeza katundu ali ndi kugonjera kukula. Titamaliza maphunziro ndi mipherezero zofunika kulingalira kuti mwana'yo mwa ojambula.