Atatu tsiku kugawanika kwa dziko lapansi; pakuti anthu

Ndi ojambula anazindikira makamaka kuchepetsa minofu adipose ndi nyumba minofu. Makalasi Cholinga chake kuwonjezera kulemera, zosiyana kwambiri ndi maphunziro mphamvu. Nkofunika zochita zinthu chiwembu: kuchuluka kwa maphunziro, akonzedwa zokambirana, chiwerengero kukukhala ndi waika. N'zovuta tikwaniritse zotsatira anakhumba, ngati si dongosolo. Zazikulu chiwembu kwathunthu kupirira zolinga pamwamba, masiku atatu kugawanika kuuluka. Tiyeni tione chimene icho chiri, chimene ZOCHITA m'gulu pulogalamu ndi mmene kuchita, kuonetsetsa kukula kwa minofu minofu.

ndi masiku atatu kugawanika kulemera chiyani?

Kodi chiwembu? Atatu tsiku kugawanika kulemera - palibe kanthu ngati 3-day dongosolo la makalasi pa mlungu. uphungu umene uli wotchuka kwambiri. Iye anapeza chiyanjo mwa akatswiri ochita masewera patsogolo ndi oyamba okha kuphunzira ndizosowa thupi ulili.

Malinga ndi zolinga zawo, akatumba onse anawagawa m'magulu ena. Nthaŵi iliyonse kulimbitsa thupi ndi ntchito ya gulu limodzi lokha. Choncho, pa sabata amatenda minofu yonse, kenako kamodzi kokha. Mwachitsanzo, Lolemba zinayenda kukongola ndi kumbuyo. Lachitatu - ntchito pa triceps ndi chifuwa. Lachisanu, kusiya mapewa ndi miyendo.

Kwa nthawi yaitali, omanga ndayesera kutulutsa magulu onse minofu mu kulimbitsa thupi limodzi. Koma pakapita nthawi, zinali zoonekeratu kuti mapulogalamu oterowo ndi opanda ungwiro. Wothamanga anali kuchita zosiyanasiyana zokambirana, wakudza. Kumene, katundu uyu kumabweretsa kutopa. Chifukwa, otsiriza zolimbitsa gulu sanalembemo zofunika ikukoka minofu.

Apa ndi kuchotsa yotopetsa, Musapereke zotsatira anakhumba magulu atatu unagawanika kuuluka. Maziko a maphunziro amenewa ndi osiyana ikukoka a magulu osiyana minofu.

Ubwino waukulu makalasi kugawanika

Inu kale kumvetsa chifukwa kusankha mwa akatswiri ambiri kusiya maphunziro pa zolinga zawo - pali mwayi ntchito minofu zambiri qualitatively. Koma uwu si ntchito kokha chiwembu kuphunzitsidwa.

Gawa pa kulemera angapo ubwino:

1. Kutalika kwa maphunziro. Monga ntchito kokha kagulu kena ka minofu, motero, yafupika nthawi ya makalasi. Ngati pamaso womberani akanakhoza kutenga maola 1.5-2, dongosolo ankachitsegula icho kumatenga 30-45 Mphindi yokha.
2. Mphamvu ya maphunziro. Zimakhala zosavuta kulabadira kagulu kena ka minofu kuposa thupi lonse. Mwachibadwa, mu nkhani iyi, zimakhala anasankha adzakhala ntchito kwambiri efficiently ndi makhalidwe abwino.
3. Mtima. Palibe angatsutse kuti tikwaniritse zotsatira, chinthu ichi imathandiza kwambiri. Gwirizanani maphunziro nthawi ya 2:00, kenako ndikumverera kutopa kwambiri, nkomwe aliyense mukufuna, m'malo zimakhala zolimbikitsa kwambiri. Chinthu china - ndi mphindi 30. phunziro, pambuyo pake pang'ono kutambasula minofu chotero zotsatira zake zimakhala bwino kwambiri.

Drafting kugawanika

Mabogi zinthu zambiri zothandiza 3-day kugawanika pulogalamu. Ngakhale kuti anali osiyana, nthawi zambiri iwo ali omangidwa pa mfundo yomweyo - "Kankhani-Chikoka". Izi zikutanthauza kuti kugawanika kwa misa akulembedwa kumafuna amange pa phunziro lina kukoka minofu ina - akukankha. Mu ntchito lachitatu nawo kutsalima.

Kodi mungachite adzapelekedwa kuti maseŵero? Zothandiza kwambiri akuzindikiridwa zitatu izi tsiku linagawanika.

A chimake choyamba tichipeza phunziro:

• kumbuyo minofu - ndi kukongola;
• m'mawere minofu - ndi triceps;
• m'munsi malekezero - mapewa.

Mu zosinthika chachiwiri amawapopa:

• kumbuyo - triceps;
• pectoral minofu - mapewa;
• mwendo minofu - mapewa.

Mu wachitatu chimake zambiri:

• kumbuyo - kudya;
• chapamwamba malekezero - mapewa;
• mapazi.

Chachinayi chimake ikukoka khalidwe:

• kumbuyo minofu - kukongola - kumbuyo deltas;
• Chifuwa - triceps - deltas kutsogolo;
• mapazi.

yosankha

Monga mukuonera, akatswiri anayamba njira zingapo zimene maphunziro. N'chifukwa chake pamaso zambiri funso n'lakuti: ndani wa iwo wanji? Aliyense njira ubwino chake, ndiponso kuti kulibe zolakwika. Choncho, zabwino masiku atatu kugawanika pa kulemera - ichi ndi maphunziro pofuna yabwino Cholinga inu.

Nthawi zambiri, ndi mabogi anasankha zosinthika woyamba zolimbitsa thupi pulogalamu wanu. Ubwino udani umenewu akatswiri kuona zotsatirazi:

1. Gulu lirilonse minofu ndi ntchito 1 nthawi masiku 7.
2. Pamene sitima kumbuyo, kwenikweni zinayenda kukongola. Choncho 'anatsirizira "minofu muyenera ku mapeto a kulimbitsa thupi ndi.
3. Tatchulazi imakhudzanso magulu ena: minofu chifuwa - triceps.
4. mapazi kukhazikika Wamaliza ntchito nsalu paphewa. Maphunziro a malekezero m'munsi amapereka kwambiri anabolic ayankhe. Chifukwa ili ndi minofu deltoid imapereka tidzayesetsa kwambiri kukhala.

Makamaka mwanzeru

Pankhaniyi, kusankha chiwembu zothandiza kwambiri maphunziro ayenera kuganizira zinthu zambiri:

1. Paulo. Gawa-maphunziro a amuna ndi akazi ndi osiyana kwambiri. Izi malinga ndi zifukwa zambiri, Pakati kapangidwe zosiyanasiyana za corset akulu ndi zolinga zosiyana. Atsikana amayamba kusonyeza kuonda ndi kupereka thupi mpumulo kuwala. Atatu tsiku kugawanika kulemera kwa amuna - kumanga kokoma. Amphamvu pansi anadza kwa maphunziro amenewa, wofunitsitsa kuti adzapereka "lumpiness" kukongola ndi "njerwa" atolankhani.
2. Mlingo wa maphunziro. Ngati ndinu woyambitsa, simuyenera usapite ku maphunziro kugawanika. Akatswiri amalangiza nthawi ya mutu umodzi, kutulutsa magulu onse minofu. Izi adzaonetsetsa moyenera ndi yunifolomu kukula kwa thupi. Ndipo kokha kuonjezera mphamvu ndi mphamvu akupeza, mukhoza bwinobwino kusuntha kwa makalasi kugawanika.
3. Kumanga. anthu onse anawagawa mitundu 3: ectomorphs, endomorphs ndi mesomorphs. Malinga thupi, ena amatha mofulumira kusintha thupi lawo. Kwa ena, ntchito ili pafupi mumamva. N'chifukwa chake kufupi ndi maphunziro kukhala chosiyana.

Taganizirani zimene maphunziro analimbikitsa amuna, malingana ndi mtundu thupi lawo.

Malangizo kwa ectomorph

Nthawi zambiri anthu, losiyana kukula kwa thupi, ndi angapo maofesi. Ndipotu, yodziwika ndi kwambiri "ang'ono" chithunzi, ang'ono ndi miyendo yaitali. Anthu amenewa ali ovuta kunenepa. Izi malinga ndi kagayidwe kwambiri. Koma musataye mtima. Njira yolondola ndi maphunziro adzalola kusanduliza awa "zolakwa" ulemerero.

Atatu tsiku kugawanika kwa akonzedwa kulemera kwa ectomorphs zochokera malangizo awa:

1. Cholinga ndi pa Zochita zikuluzikulu.
2. makalasi nthawi sayenera upambana mphindi 45.
3. Bwerezani thupi gulu lililonse minofu nthawi 6-8. Njira akhale 4-6. Izi kutsimikizira zotsatira pazipita zolimbitsa.

Komanso, ngati ndinu ectomorph, kumbukirani kadinala ulamuliro: kwambiri - si bwino.

The silabasi kwa ectomorph ndi

Tsopano tiyeni tione zimene ayenera kuphunzitsa dera mokwanira munthu woonda umatha magazi m'thupi.

Akatswiri amalangiza zitatu izi kugawanika pa kulemera kwa ectomorph.

Pa tsiku loyamba kukhala chinkhoswe mu miyendo ndi manja ndi thandizo zokambirana izi:

• squat (kubwereza nthawi 8, kupanga waika 3);
• benching miyendo (6-8 nthawi - 3);
• benching dumbbells mu wakhala malo (6-8 - 2);
• benchi atolankhani ndodo, akukankha izo kuchokera kumbuyo kwa mutu / pachifuwa aimirire (6-8 - 3).

Pa kulimbitsa thupi lotsatira (pambuyo 1 tsiku la mpumulo) ngongole chifuwa ndi triceps, ntchito:

• kapamwamba makina, mu malo supine (8x - 3 njira);
• French osindikizira mu supine kapena woongoka malo (6-8 - 3);
• posambira ingagwiritsidwe ntchito makina, complicating ndi zolemera padziko okonda (6-8 - 3);
• ukugwirizana chapamwamba miyendo ubwenzi Unit (6-8 - 2).

maphunziro Last gawo la masiku atatu Inde (Tsiku holide) umalimbana ndi elaboration kumbuyo ndi kukongola. cholinga zimatheka:

• kukoka (zoyenera burdening) nsinga lonse (kubwereza chiwerengero pazipita nthawi, kupanga 2 njira);
• adaponya ndodo, pa tilting, lamba (8 - 2);
• postural ndodo (3, 6-8);
• kukweza ndodo pa kukongola (6-8 - 3).

Pambuyo phunziro operekedwa tchuthi - kwa masiku 2.

ayamikira mesomorph

gulu Izi zikuphatikizapo anthu ndi chikhalidwe cha minofu akupangidwa bokosi waukulu yaitali torso. Iwo ali minofu kwambiri misa umachuluka. Anthu woterowo malamulo mosavuta kwambiri thupi wokongola.

Unagawanika kukhazikitsa kulemera mesomorph potengera malamulo awa:

1. Ndi bwino kuti Bwerezani kukambiranako atasinthana maudindowo nthawi 8-12. Njira ayenera kupanga 6-8.
2. Anandilola wotanganidwa Zochita wapadera kusintha njira minofu.
3. Mu magulu wina kalasi akulimbikitsidwa kuphunzira 2-3 minofu minofu.

maphunziro ovuta

Atatu tsiku kugawanika kwa minofu akulembedwa mesomorph anamanga pa zokambirana izi.

Lolemba, minofu ntchito za mmbuyo, mapewa zotsatirazi Zochita:

• kukoka (adamulowetsa katundu) pa mowa (nambala pazipita nthawi kubwereza, anachita 2 njira);
• ndi cholinga ndodo, thupi umafuna (10-12 - 3);
• deadlifts (8 nthawi - 3 likulowa);
• zhimom ndodo, akukankha izo ku maere, adayimilira (10 - 3);
• Bwerezani kukambiranako atasinthana maudindowo, koma tsopano mu otsetsereka ndi (nthawi 12 - 2 likulowa);
• kukweza dumbbells, anazindikira mwa gawo (12 - 3);
• kuthamanga (25 - 5).

Mu malo wotanganidwa kusintha minofu chifuwa ndi manja tichipeza:

• Kuswana dumbbells pa benchi, kunama (nthawi 12 - 2 likulowa);
• benching ndodo, mu malo supine (10 - 3);
• zochotsa ndodo (kukongola) (10 - 4);
• chapamwamba nthambi kutambasuka motsogozedwa pansi chipika (12 - 3);
• benching dumbbell pamene atagona pamwamba mumbali (12 - 3);
• kukweza dumbbells (cha kukongola) (12 - 3);
• French benchi atolankhani, atagona pa benchi, ndi ndodo (10 - 4);
• Makina (25 - 5).

Pa tsiku lachitatu (Friday) ngongole mapazi mothandizidwa:

• anyonyomala, atagwira barbell pa mapewa anu (nthawi 12 - 3 likulowa);
• kutambasuka kwa miyendo m'munsi mwa makina (12-15 - 2);
• polera pa tiptoe mu ubwenzi ndi atakhala maudindo (14-20 - 4);
• mwendo mapini, pamene pa makina (8-10 - 3);
• Mwendo Press (8.10 - 3);
• Makina (25 - 5).

Features ntchito kwa endomorphs

gulu Izi zikuphatikizapo anthu amene timakonda corpulence. Iwo akuthamangira kupeza kulemera, amene anapitiriza m'dera la ntchafu, pamimba, chifuwa mawonekedwe chatsitsa, mapewa.

endomorphs maphunziro anamanga mfundo zotsatirazi:

1. Pa makalasi pachimake - zolimbitsa thupi katundu, kupereka calorie yoyaka ndi kutsogolera kwa kusintha (kukula) minofu misa.
2. An imeneyi enawo pakati waika wapatsidwa nthawi kochepa - zosaposa masekondi 60-90.
3. Kutalika kwa maphunziro ndi kwa mphindi 90 mpaka 120.

maphunziro ovuta

Atatu tsiku kugawanika kulemera kwa endomorphs tichipeza makalasi zotsatirazi.

Lolemba yovomereza kuchita chithunzi mwa zokambirana ngati:

• atagwira KUKHALA akuluakulu ndi barbell pa mapewa anu (nthawi 12-15 - 4 likulowa);
• Mwendo Extension pa makina (12-15 - 3);
• amayikanikiza m'munsi miyendo pulogalamu yoyeseza - chigonere (12 - 3);
• mwendo mapini, komanso pa makina (10-12 - 3);
• amayikanikiza ndodo, akukankha ndi chifuwa mu malo woongoka (10-12 - 4);
• ikukoka atolankhani (2-3 wokhulupirira mitundu);
• osindikizira ndi dumbbells mu malo atakhala ndi manja ake pamwamba pamutu (12 - 3);
• kudumpha chingwe, kuthamanga (Mph 10-12.).

Lachitatu kusiyanitsa maphunziro ntchito:

• benching bala kukhala mu malo yopingasa (10-12 nthawi - 4 likulowa);
• Kuswana dumbbells atagona pa benchi (12 - 3);
• benching dumbbell otsala bodza pa okonda benchi (12 - 3);
• mikono kutambasuka pa chipika mu dera downwards (12 - 3);
• French benching ndodo stamped Ezekieli, atagona (10-12 - 3);
• kubowola atolankhani (2-3 mitundu);
• kuthamanga, chingwe (10-12 min.).

Ndipo Lachisanu, kusintha thupi lako mu Zochita amenewa:

• kukokera akuluakulu kuti chifuwa / chibwano pa mowa (8-15 nthawi - 4 likulowa);
• adaponya ndodo pa tilting kwa m'mimba (10-12 - 3);
• postural ndodo (3 8);
• samatha T ku dera khosi la pachifuwa pa maganizo (8-10 - 3);
• kukweza dumbbells atakhala pa mpando pa kukongola kwa (10-12 - 3);
• Nyamulani ndodo pokhala ataima, ndi kukongola (8-10 - 3);
• kugwedezeka atolankhani;
• kuthamanga, kujomba chingwe.

Kuti unagawanika kulimbitsa thupi lanu monga ogwira ngati n'kotheka, ndi bwino adzawalange kuyang'aniridwa ndi mphunzitsi woyenera. Zimenezi n'zofunika kwambiri makamaka kwa oyamba.