Maphunziro pulogalamu kuumitsa kwa amuna ndi akazi

A mfundo yofunika kwambiri pamene moto mafuta - kumvetsa kuti tiyenera pulogalamu maphunziro osati kwa kuyanika. Chinthu yaikulu moyenelera osankhidwa zakudya. Koma kuti ndi mutu wina ndi nkhani ina. Izi adzaukitsidwa makamaka zimene ayenera kukhala ndi dongosolo lophunzitsira kwa kuyanika.

Pamaso pulogalamu iliyonse ndi zofunika kuchita mphindi khumi kulimbitsa thupi. Kumbukirani kuti patapita ofunda bwino mpaka muyenera kuona dontho la thukuta pachipumi pake. Ngati izo sizitero, lekani kuchita.

amuna

Pulogalamu yophunzitsa kwa kuyanika, monga pansipa, pa tsiku la masiku onse asanu ndi awiri a sabata. Izo sizingakhoze analangiza kwa oyamba, chifukwa kumapereka lingaliro kupezeka kwa luso ndi enaake a olimba thupi.

Pa tsiku lililonse magulu anatsimikiza maphunziro enieni minofu, palinso kardiodni. Mfundo kuti awo zikhoza kusintha, koma wokhulupirira mu ndondomeko, amene amapereka pulogalamu maphunziro kwa kuyanika, anayesedwa mumoyo weniweni ndiponso ali zotsatira zabwino.

Pa tsiku loyamba m'pofunika ntchito minofu pachifuwa, ndi kuchita Zochita pa minofu m'mimba. Tsiku lotsatira, muyenera kutulutsa minofu ya kumbuyo. The dongosolo lophunzitsira kwa kuyanika ikukhudza kukhazikitsa tsiku lachitatu zolimbitsa thupi pa deltoid ndi trapezius minofu. Pa tsiku lachinayi, muyenera kumasuka pang'ono ndi mungathere cardio. Pa tsiku lachisanu muyenera ntchito mwendo minofu yanu ndi kuchita Zochita m'mimba. Pa tsiku lachisanu ndi chimodzi cha pulogalamu maphunziro kwa kuyanika kumafuna Zochita kwa minofu ikukoka manja. Patsiku lomaliza la sabata kuchita cardio maphunziro.

Tiyeni tione pambali tsiku lirilonse, ndiyeno kuchokera Zochita chimene chingasonyeze ndi pulogalamu maphunziro kwa kuumitsa kwa amuna.

Mwamsanga ine ndiyenera kuti akuthamanga ali pano monga Mangirirani mahatchi kugaleta tsiku ndi tsiku, kupatula amene akutsatiridwa cardio. Ndipo nthawi zonse mwachita kumapeto kwa thupi. N'chifukwa chiyani tikutero? Pakutha zolimbitsa thupi akhala zochepa chakudya, zomwe thupi kujambula mphamvu, choncho, thupi kupeza mphamvu ndi moto nkhokwe mafuta.

Komanso cardio, losavuta m'mawa pake, amene anayesedwa mphamvu mwa akatswiri ambiri odziwika bwino. Mu thupi, m'mawa pali chosowa chakudya, amene amagwiritsa ntchito pa ntchito kwa ziwalo akagona. Ngati pa nthawi iyi, pa chopanda kanthu m'mimba, kuthamanga, izo basi kuwotcha mafuta kwa mphamvu zapadera.

Pamene atayanika thupi chiyenera kuwonjezera chiwerengero watsiku ndi kubwereza. Pangani iwo ku 12 kuti 15-20 mu njira imodzi, malinga zovuta zochita. Khulupirikani kwa Chiwerengerochi pamene kuchita masewera olimbitsa thupi pulogalamu. Number kukukhala pafupifupi 3-4. Ngati sitima kutenga nkhani malangizo awa, pulogalamu maphunziro kwa kuyanika wa thupi amathandiza kuti kupambana mofulumira zolinga.

1 tsiku

1. kuswana dumbbells atagona pa benchi ndi otsetsereka a madigiri 30.

2. Hammer.

3. kusinthanitsidwa. Muyenera kusiya akonzedwa. njira imodzi ikuchitika mu magawo awiri: Poyamba, kupanga kubwereza - nthawi 12-15, kuchepetsa thupi ndi 20% ndi kupanga maulendo 8-10 popanda kupuma. Aliyense wa magawo akhoza kusintha nsinga manja kupeza bwino kumva malo enieni minofu pachifuwa.

4. Gulugufe.

5. Khalani pa nkhani zimene mumakonda kuchita.

6. Galimoto matayala kwa mphindi 5-10.

tsiku 2

1. samatha wagawo ofukula kuti bere. Sitiyenera kukana choncho kumbuyo. Yesetsani kuti kumbuyo ndi umodzi, ndipo arched mu mbali chapamwamba.

2. Tambasulani dumbbell ndi dzanja limodzi ataimirira otsetsereka a. Musamalandire kwambiri kulemera, kumva zonse centimeter kuyenda.

3. Link yopingasa chipika. Mukhoza kuthamanga monga nsinga ndi lopapatiza lonse. Kodi ngati inu mukuona koyenera.

4. Link kuti unit chapamwamba manja molunjika. Kuika onse pa latissimus dorsi. Onse magulu ena minofu poyesa kupatutsa izo.

5. Aphunzitsiwa.

6. Galimoto matayala kwa mphindi 5-10.

tsiku 3

1. Press wa dumbbells atakhala. Amachitidwa pa kulozetsa benchi, ngodya kuika pang'ono kuposa madigiri 90.

2. Hoisting dumbbell pamaso pa (alternating). Pamwamba pa dzanja tiyenera kugwira masekondi 1-2 ndi pang'onopang'ono adatchithisira mu malo poyambira.

3. kuswana kwa dumbbells mu dzanja ataimirira. Muyenera kusiya akonzedwa. njira imodzi tichipeza zigawo zitatu: choyamba kutsatira kulemera - nthawi 12-15, kuchepetsa thupi ndi 20% ndi kupanga maulendo 6-8, ndiye wina kulemera dumbbell ndi 20% ndi kupanga pazipita zotheka kuchuluka kwa nthawi popanda kupuma.

4. Kulera manja pulogalamu yoyeseza ndi, "nautilus" (pa kumbuyo minofu mtengo deltoid).

5. kulimbana ndi dumbbells ubwenzi.

6. Galimoto matayala kwa mphindi 5-10.

tsiku 4

1. Kuthamanga m'mawa wa 5-10 Km, malingana lokonzekera.

tsiku 5

1. mwendo kutambasuka mu chipika. Aliyense njira ikuchitika mu magawo awiri: 12-15 kupanga kutambasuka, kuchepetsa thupi ndi 20% ndi kupanga maulendo 6-8 zambiri.

2. kupinda wa mapazi chipika. Aliyense njira ziyenela kuchitidwa mu magawo awiri: 12-15 kupanga mapini, kuchepetsa thupi ndi 20% ndi kupanga maulendo 6-8 zambiri.

3. anyonyomala mu Smith makina. Khalani miyendo paphewa m'lifupi padera, mukhoza nawo.

4. Lunges ndi dumbbells. Ndi bwino kuchita iwo, "kuyenda" pansi nyumbayo. Makina nthawi zonse yekha mwendo, umene amalumphira patsogolo (kutsogolo).

5. Tsatirani zolimbitsa mumaikonda m'minofu ng'ombe. Mukhoza kugwiritsa ntchito dontho anapereka.

6. Chitani makina osindikizira, zomwe mukukonda.

7. Galimoto matayala kwa mphindi 5-10.

tsiku 6

1. Tambasulani ndigwire kukongola.

2. Kukwera kwa kukongola chabodza pa benchi ndi makona a madigiri 45. Taonani supination.

3. "The Hammer."

4. Kukweza pa kukongola mu pulogalamu yoyeseza "lectern".

5. triceps yophunzitsa mu wagawo ndi.

6. The French benchi dumbbell atakhala.

7. ukugwirizana dzanja limodzi chipika chapamwamba.

8. Kankhani akuluakulu kuchokera pansi. M'pofunika kupanga njira kwa chiwerengero pazipita kubwereza.

9. Kuthamanga pa matayala kwa mphindi 5-10.

tsiku 7

1. Kuthamanga m'mawa wa 5-10 Km, malingana lokonzekera.

pulogalamu kuphunzitsidwa kwa kuumitsa kwa amuna sinafike kuchita masiku yaitali kuposa 30-45, kapena akhoza kuchepetseratu thupi. Kumene, muyenera kudziwa zovuta za ndondomekoyi, monga kuyanika thupi, amuna. The dongosolo lophunzitsira anapatsidwa pamwamba zikhoza kusintha ngati inu samaona anthu a mtima kuphunzitsidwa. Mungayesere kusintha Zochita kapena masiku nthawi zina.

akazi

Mogwirizana ndi peculiarities wa katundu yaikazi ndi opambana mapulogalamu zotsatirazi maphunziro zolimbitsa pa atayanika atsikana. Umafuna kuchita bwerezanonso pogwiritsa ntchito katatu pa mlungu. Izo sizingakhoze olekanitsidwa ndi magulu minofu, monga anthu, koma pa nthawi yomweyo kukhazikitsa ngati pulogalamu adzakhala "adzauma" amai ochitira masewera a.

Zochita ayenera kuchitidwa superset, kutanthauza iwo (munthu ndime) taphunzira ndi mzake pakati pa waika. Chiwerengero cha njira milandu onse - 2-3, chiwerengero cha kubwereza ayenera kukhala osachepera 20-25, koma kale pali tione ukupeza.

1. Njira njira kuchita zotsatirazi: kudumpha chingwe (pafupifupi 5 Mphindi) ndi kukhazikitsa amazipotokola kwa atolankhani.

2. anyonyomala, mwendo m'makina chipika hyperextension.

3. Link ofukula chipika, Kankhani akuluakulu, kukokera chipika yopingasa.

4. Galimoto matayala kwa mphindi 10.

5. kupotokola atolankhani ndi miyendo anamuukitsa.

6. Akufa samatha, kuswana, kenako kupinda miyendo mu pulogalamu yoyeseza lapansi.

7. ndalezo kukokera, Gulugufe, kuphatikiza mapazi pulogalamu yoyeseza lapansi.

8. Lunges ndi dumbbells, miyendo kutambasuka mu pulogalamu yoyeseza ndi, kupotoza kwa atolankhani.

9. Kuthamanga pa matayala kwa pafupifupi mphindi 10, nthawi zikhoza kusintha malinga ndi magulu otsala, koma Mphindi makamaka osachepera 5.

Limodzi maphunziro amenewa ayenera pafupifupi 1,30 maola. Muyenera kuika yaing'ono kulemera, kotero kuti thupi anali ndi mphamvu kuti njira zonse ndi zolimbitsa thupi.