Kodi kulenga pulogalamu maphunziro ochitira masewera a? Ndondomeko maphunziro apamwamba ku mtunda mu ochitira masewera a

Posankha masewero olimbitsa thupi, mwakonzeka kuthamangira panjira ozolowereka kwa thupi wokongola, mu mikono ya moyo watsopano. Inu kwenikweni anatsekula kusintha zakudya wanu ndi moyo wonse, popanda dontho la kukaikira kuyamba kulangiza nokha, kukhala khalidwe, mphamvu ya malingaliro ndi chifuniro. Otsimikiza cholinga - ndizabwino, ikhala nkhani yaing'ono - kupeza momwe kulenga pulogalamu maphunziro ochitira masewera a. Ndipo chotero "kupanga" ndondomeko yogwira kufufuza zambiri ndi thupi la kusinthika.

Kodi maola ambiri muli kuphunzitsa sabata?

Kuwona miyezi ingapo maphunziro, woyamba kusintha zinthu zochititsa chidwi mu maonekedwe, chirichonse chimene maola awiri ndi zofunika chifukwa amacheza sabata ochitira masewera a. Panthawi imeneyi, asintha kwa bwino chithunzi kunja ndi athanzi. Mphindi 120 pasabata - iyi ndi nthawi yochepa kuti uyenera kulipidwa kuti kuphunzitsa thupi, kutulukira yabwino iyi kwa osachepera nthawi pang'ono (mwachitsanzo, 3 workouts - chiwerengero mulingo woyenera).

Pa pazipita kuchuluka kwa nthawi, ambiri a alangizi munthu akulangizidwa kuchita pazipita maola asanu pasabata (mwachitsanzo, 4 kuchititsa maphunziro a maola 1.5). Kumene, izi malire nthawi ntchito kwa katswiri wa mpira.

Mbali ina kiyi wa mapulogalamu maphunziro pa mpumulo mu masewero olimbitsa thupi ndi "ulamuliro wa maola 72". The katundu minofu ziyenera kuchitika kamodzi pa masiku atatu, mwinamwake minofu anayamba manja, ndipo palibe patsogolo, mogwirizana, sadzapezekapo. N'chifukwa chake palibe mfundo yotopetsa, koma kuphunzitsidwa osasamba kwa maola 2 limodzi.

The zigawo zikuluzikulu za maphunziro

Tsopano ndi nthawi yabwino yokambirana za zimene amapanga pulogalamu maphunziro kwa amuna ndi akazi pa ochitira masewera a. Ntchito zikuphatikizapo zigawo izi: zochangamutsa, waukulu gawo Mangirirani mahatchi kugaleta.

Zochangamutsa - gawo loyamba la maphunziro umalimbana kukonzekera thupi katundu m'tsogolo. Yambani pulogalamu ayenera kukhala ndi masewera olimbitsa aliyense aerobic - kupereka mmalo kungakhale matayala, njinga kapena elliptical mphunzitsi. Tanthauzo la cardio ndi chakuti "ntchito" ndi magulu akuluakulu minofu, kuwonjezeka kugunda kwa mtima ndi kumawonjezera magazi. The zochangamutsa pa makina cardio kwa mphindi 10 chikukwanira. Pambuyo kuti muyenera kuchita pang'ono anatambasula Zochita kwa magulu akutiakuti minofu - amene akufuna kuchita nawo maphunziro.

Zambiri za pulogalamu maphunziro a mpumulo mu masewero olimbitsa thupi ndi katundu mwachindunji pa gulu lililonse minofu. Mbali imeneyi ya maphunziro kumatenga kwa mphindi 30 mpaka 50. Aliyense zolimbitsa zofunika amafuna njira zochangamutsa ndi kulemera kuwala, cholinga chimene ndiyo kukhala ndi njira yodutsamo kuyenda ndi maphunziro a minofu ndi mafupa kulemera ndi zimene tingaphunzitsire.

Mangirirani mahatchi kugaleta - wachitatu chigawo cha pulogalamuyi ndi nchofunika kuti kusintha kwa "ntchito" mwakale pang'onopang'ono unayambika. Thupi zolimbitsa thupi - yabwino njira Mangirirani mahatchi kugaleta. izikhala cholinga kotero kuti otsala mphindi 10 kuchepetsa mlingo mtima kumachitika bwino.

Chitsanzo pulogalamu maphunziro kwa minofu chifuwa ndi phewa lamba

Ife chitani ndi kusanthula mudziwe mmene kulenga pulogalamu maphunziro mu masewero olimbitsa pa lamba phewa ndi minofu pachifuwa (dera nkhawa madona ambiri).

Kugwira ntchito mwakhama ndi "chitsulo" posapita nthawi, ali ololera zotsatira, zomwe, mwatsoka, si zolimbikitsa nthaŵi zonse. Mwachitsanzo thupi pachithunzichi chingayambitse zovuta kuti adzamanga minofu "matabwa". Ndipotu, maphunziro ndi zolemera amachita othamanga MENE kusintha. Kuthetseratu ngati, ndi maphunziro pazikhalanso kusinthasintha Zochita zina. pulogalamu zoyerekeza kuphunzitsa minofu kukhala lomasuka motere:

1. Khalani a chifuwa

Gwadani timayamba manja kumbuyo kwake ndi kuwoloka manja athu pa mafupa a chiuno ndi. Kodi zikafika manja pang'onopang'ono clasped mu manja molunjika.

Chitani 2. chapamwamba trapezius mitolo minofu

Chakhalapo tilts mutu wake patsogolo ngati kuyesera kuti chibwano chanu m'chifuwa chanu. Gwadani ndi dzanja lanu lamanja pamwamba kotero kuti zala zanu kuti nsonga ya khutu kumanzere. Tsopano mapendekeredwe mutu wanu kumanja, ntchito dzanja la khoka chitetezo. Bwerezani kukambiranako atasinthana maudindowo ndi dzanja lako lamanzere, mapendekeredwe mutu wanu lamanzere.

Onani kuti ena mapulogalamu pa powerlifting workouts monga zochangamutsa pambuyo maphunziro yokha. Koma Mwachitsanzo, Kurt Brungardt m'mabuku ake zikusonyeza kuchita anatambasula asanalankhule ntchito zolemera.

Chitani 3. Cham'mbali Anatambasula kwa lamba phewa

Kukoka dzanja lamanzere patsogolo ndi kumanja mlingo wa olowa phewa. Maondo dzanja lanu lamanja ndi ntchito monga amasiya kwa chigongono kumanzere. Pindani mkono kumanzere kwanu ndi kuika burashi pa phewa kumanja. Ife tikuona kuti dzanja lamanzere ndi pa mlingo phewa. Kusintha manja.

Tsopano gwirani kuti kuchigama chigongono cha dzanja lake lamanzere. Pa chomera chomwecho mu phewa kumanja kumanzere mkono. Tipitirize mokoma akanikizire chigongono kumanzere ndi dzanja lake lamanja.

Ife tifika dzanja lake lamanzere kumbuyo kwake kutali zedi. Kusintha manja ndi kubwereza.

Chitani 4. deltoids

Kukoka dzanja lake m'kati mwa dzanja lamanzere molunjika mmwamba. Diagonally sanatchule dzanja mwachindunji pamaso pake pa mlingo phewa. Gwiritsani ntchito dzanja lamanja monga amasiya, mokoma akanikizire pansi pa mawondo kumanzere.

5. thupi kukongola ndi mkono wonse wakumanja

Akugwada ndi apuma manja ake zimayenda (maburashi mkati) pansi. Sunthani kumbuyo bola ngati timaona ndi mavuto pang'ono mu kukongola ndi mkono wonse wakumanja.

preliminaries

Tiyeni kuphunzira ena ayamikira mmene kulenga pulogalamu maphunziro masewero olimbitsa kwa masabata oyambirira 6 maphunziro.

Pa tsiku loyamba masabata asanu a pulogalamuyi mungathe ntchito ndi zolemera katatu pa mlungu. zolimbitsa thupi limodzi mungachite ntchito pa m'mimba minofu, miyendo ndi magulu ena minofu. Ndipo kulimbitsa thupi ena awiri akhale odzipereka kwa akuyendayenda minofu minofu pachifuwa, kumbuyo minofu ndi phewa lamba.

Kodi kulenga pulogalamu maphunziro mu masewero olimbitsa kwa magulu

Wosanjikiza choyamba (1-2 sabata)

1. Tiyenera kuchita Zochita atatu kawiri pa mlungu minofu torso.

2. Kodi Zochita asanu kamodzi pa sabata kwa minofu m'mimba.

3. Mlungu woyamba, kupanga njira imodzi aliyense zolimbitsa thupi (chiwerengero cha kubwereza - 10-15). Pa tsiku lachiwiri - a chikuyandikira awiri (8-12 reps).

Mlingo wachiwiri (masabata 3-4)

1. sikisi chiwerengero cha Zochita pa minofu ya thupi chapamwamba. Aliyense wa ntchito watsopano cholinga chake - wina kwa kumbuyo, winayo - pa lamba phewa ndi wachitatu - pa chifuwa.

2. M'malo awiri akale Zochita latsopano m'mimba.

3. Zomwe chiwerengero kukukhala zitatu (cha Zochita akale) pamene chiwerengero cha njira yatsopano ndi awiri.

4. Mlungu uliwonse pa tsiku zina kuonjezera kulemera kwa katundu.

Mlingo wachitatu (5-6 sabata)

1. Kuwonjezera zolimbitsa thupi limodzi mmagulu lililonse minofu ya torso chapamwamba.

2. m'malo Zochita ziwiri minofu m'mimba.

3. sabata yoyamba ndi yokhudza njira yatsopano kwa awiri minofu Zochita pachifuwa, phewa lamba ndi chapamwamba kumbuyo ofesi ndi atatu - akale.

4. ZOCHITA mtembo m'munsi ndipo atolankhani kutha kwa njira zitatu.

Taganizirani chitsanzo cha ntchito pulogalamu maphunziro pa kulemera kwa holo kwa magulu.

mlingo wina

Pachifuwa. Kutenga dumbbell, pogona pa benchi ndi nsana wake ukupumula ndi miyendo pansi, mawondo ndichotse. Ife tigwiritse ku dumbbells m'mbali thupi m'manja anawerama pang'ono pamwamba pa chifuwa pa mlingo phewa. Pang'onopang'ono kuchepetsa pa-adyetseni erectile manja. Timatenga nthawi yaitali kwa mphindi zochepa. Timapereka, kuwabweretsa ku poyambira. Bwerezani pambuyo chete kwa munthu.

mlingo awiri

Pamwamba pa ofesi kumbuyo. Kutenga dumbbell mu dzanja lako lamanja, bondo ndi m'manja kukamenyana kumanzere kwa benchi. thunthu akuyesetsa pa ngodya ndi pang'ono kuposa madigiri 90, kumbuyo likufanana ndi benchi ndi pansi. Kukoka Mkono dumbbell ndi perpendicular pansi, kanjedza akukumana pansi.

Kuukitsa wopindidwa pa chigongono kuti m'chiuno bwino. Anachedwa, ndipo pang'onopang'ono kuchepetsa dzanja kuti poyambira.

mlingo atatu

Phewa lamba. Tengani dumbbells, mapazi anapereka phewa-m'lifupi padera. Sindinga kuti torso likufanana ndi pansi. Miyendo unakhota pa maondo, ndipo anatsitsanso manja ake - pa elbows ndi makhwatha kulipira mzake, gwirani dumbbells ikufanana pansi.

Sasintha udindo wa thupi, kufalikira manja ake kotero kuti mapewa ndi kufanana kwa pansi. Timatenga nthawi yaitali kwa kamphindi ndi kubwerera ku poyambira.

Dziwani kuti abwino pulogalamu maphunziro kwa akazi ndi amuna.

m'malo mapeto

Nthawi zonse khutu ndondomeko yaitali kuti pakhale musculature wokongola, monga thupi ndi wokongola si ntchito ya tsiku lina. Iye ankaphunzira mabuku ndi kupeza mwayi, kuyamba mwakuthupi ndi mwauzimu.