Classic ojambula: ndichiyani?

Onse nkhani mwina tamva kuti, iwo amati, ojambula ndi owopsa kwa anthu, "pitching" Kodi nthaŵi yaitali, kukhala masewera ndi konse ndi zosafunika kwa akazi. A pang'ono choonadi izo, chifukwa ogwira ntchito zosiyanasiyana mankhwala ndi ntchito zolemera yaikulu, kwenikweni amadziika pangozi. Koma palinso otchedwa molunjika anthu - anthu ofuna chithandizo, popanda mapiri kwambiri minofu thupi. Choncho, powerenga ojambula - masewera popanda anabolic mankhwala ndi lalikulu mamba. Kulemera 80-90 makilogalamu pa iye - ichi ndi wakudziko, ndi atolankhani "chotani" mpaka makilogalamu 150-180.

Classic ojambula: ndichiyani?

Kuwonjezera mfundo, ndi masewera ali zoletsa okhwima kwambiri ndi malamulo. Chimodzi mwa zinthu zofunika kukula kwa maseŵero, malingana amene anafotokozedwa, kodi kulemera kwake ndi kukula kwa minofu. Zimenezi zimathandiza kuti tikwaniritse kwambiri zogwirizana ndi masoka kukula kwa thupi opambana, sitinganene za ovomereza-gulu kulandira anabolic mankhwala, zomwe zimathandiza kuti 'kuwolokera' kwa pazipita minofu zachilengedwe misa. Ena amakhulupirira kuti ojambula tingachipeze powerenga amapatsanso zabwino zotsatira kuyembekezera, nchifukwa chake iye alibe m'gulu la masewera Olympic. Komabe, sikuti kupewa kukonza zosiyanasiyana zochitika ndi kutchuka kwawo ikukula chaka chilichonse. Sami bodybuilders amakonda mitundu ake powerenga amakaniratu kulandira mankhwala anapereka mofulumira kulemera, kaphatikizidwe mapuloteni, ndi zinthu zofanana.

Mpikisano

Ngati masewera ina, powerenga ojambula malamulo komanso malangizo omwe analola ophunzira ndipo ayesedwa. Kaye 3 kulemera siyana zofunika mwa akatswiri anapereka kwa iye:

1. Growth wothamanga cm 170: (. Max kupatuka pa 2 kg) kulemera kuwonjezeka = 100.
2. Growth wothamanga cm 178: (. Max kupatuka pa makilogalamu 4) kulemera kuwonjezeka = 100.
3. Growth wothamanga pa masentimita 178: (. Max kupatuka pa makilogalamu 6) kulemera kuwonjezeka = 100.

ophunzirawo anayeza pa kugwedeza zisanu zina kuti adakhoza kusonyeza mlingo wa chitukuko cha aliyense minofu (kukongola / triceps, m'mapewa, kumsana, atolankhani, mwendo).

maphunziro

Monga ife analemba pamwamba, ojambula chaka chilichonse amakopa anthu ambiri amene akufunafuna thupi ndi wokongola. Pakati pa othamanga patsogolo kwambiri amene kale fano ambiri, tingasiyanitsire Aroni Curtis (Aroni Curtis), Alon Gabay (Alon Gabbay), Jason Duariku (Jason Dwarika), Brock Kunika (Brock Cunico), Greg Plitt (Greg Plitt) . Onsewo ife zambiri onani pa TV ndi magazini chimakwirira, uthenga ojambula afotokoze bwino lotsatira. Kuphunzitsa othamanga okha, monga ulamuliro, osati osiyana kwambiri. Kwenikweni izo 2-3 zokhala ndi limodzi maphunziro tsiku thupi. bodybuilders kwambiri amapanga pulogalamu maphunziro ake kuti kulekana wonse dongosolo ikukoka. Izi zikutanthauza kuti ndondomeko tentative chiri motere:

1. Lolemba - likasa / atolankhani.
2. Lachiwiri - kumbuyo / oimba ng'oma pamodzi.
3. Lachitatu - mapewa / atolankhani
4. Lachinayi - Mpumulo kapena cardio (kuthamanga, kukwera njinga).
5. Lachisanu - kukongola / triceps.
6. Loweruka - miyendo / atolankhani.
7. Sunday - zina ndi kuchira bwino.

Mlungu uliwonse watsopano akuyamba njira yomweyo - ndi katundu pa minofu chomwecho, koma Chitani bwino kusintha kamodzi pa miyezi 2-3 kupewa habituation. Dziwani kuti chofunika kwambiri ndi mphamvu zomwe wakhala pafupifupi patsogolo m'moyo wa takuphazi. Kuti iyende bwino, muyenera kudya chakudya ndi mkulu mapuloteni okhutira (tsiku mlingo - magalamu 2-3 pa makilogalamu 1 thupi) ndi chakudya pang'onopang'ono, otsika-mafuta (makamaka zimalimbikitsa mafuta). gawo mkango wa bodybuilders masewera zakudya amagwiritsa umene mapuloteni, Creatine, BCAA, glutamine, creatine ndi multivitamins. kupeza awo tsopano movutikira, chifukwa mankhwala ojambula ndi kuperekedwa mu osiyanasiyana yaikulu. Komanso, inu mukhoza kugula mitundu yonse ya zida olimba, zovala apadera ndi Chalk (zomangira, malamba, etc.).