Cholinga chachikulu:

Mtundu:

Mulingo wokonzekera: pafupifupi

Chiwerengero cha zolimbitsa thupi sabata iliyonse: 4

Zida zofunikira: barbell, dumbbells, EZ-bar (zokhotakhota), zida zolimbitsa thupi

Omvera: amuna ndi akazi

Author: Steve Shaw

Pulogalamu yophunzitsayi ikufuna kukwaniritsa zotsatira zazikulu komanso kukulitsa misala ya minofu pogwira ntchito gulu lililonse la minofu pogwiritsa ntchito ma seti osiyanitsidwa potengera mfundo ya Mphamvu, Minofu ndi Moto.

Kufotokozera kwa pulogalamu yamaphunziro

Kalelo mu 1986, mlangizi wanga, Dr. Mike, anandiuza za njira yophunzitsira pogwiritsa ntchito kubwereza mobwerezabwereza m'maseti. M’masiku amenewo ndinali wamng’ono komanso wodalirika, choncho ndinkachita zonse zimene aphunzitsi anga ankanena. Kupatula apo, Dr.Mike anali wochita bwino mowongoka thupi, kuphatikiza anali ndi Ph.D. ndipo anali pulofesa. Mwachidule, zinali zosatheka kuti ndisamukhulupirire, ndipo patatha zaka zitatu ndikugwiritsa ntchito maphunziro ake, ndinapeza zotsatira zabwino kwambiri. Kwa zaka khumi zotsatira, ndakhala wokhulupilika ku filosofi ya Dr. Mike, ndipo siinandilepherepo. Njira iyi yophunzitsira mphamvu inandithandiza kukula ndi mphamvu. Kodi mungapemphenso chiyani?

Pulogalamu yophunzitsayi imachokera ku dongosolo la Dr. Mike. Inde, m’kupita kwa nthaŵi ndinayenera kuwongolera pang’ono, koma ndikuyembekeza kuti zimene ndinakumana nazo zidzakhala zothandiza kwa inunso. Ngati mukhala wopepesa weniweni panjirayo ndikumamatira kwa zaka 10 kapena kuposerapo…. chabwino, ndiye mudzakhala ndi ufulu wonse wokonza. Kumbukirani, palibe dongosolo lomwe lingaganizidwe kukhala labwino mpaka litasinthidwa malinga ndi zomwe mukufuna komanso zomwe mukufuna.

Dr. Mike anali patsogolo pa nthawi yake. Anayandikira njira yophunzitsira kuchokera kumalingaliro asayansi m'masiku omwe aliyense wozungulira ndipo sanachite kalikonse koma kubwereza mantra "tiyerekeze izi ..." kapena "Mfundo za Vader zikuwonetsa izi ...". Pakalipano, mfundo yaikulu yomanga thupi ndi yophweka kwambiri - minofu imachita mosiyana ndi ma seti okhala ndi ziwerengero zosiyanasiyana zobwerezabwereza. Dr.Mike ankakhulupirira kuti pogwiritsa ntchito kubwerezabwereza koyenera mu pulogalamu yophunzitsira, tidzatha kukwaniritsa hypertrophy ya minofu ndi kupindula kosasinthasintha. Kwa ine, mfundoyi inagwira ntchito, ndipo ndikuyembekeza kuti idzagwira ntchito kwa inu. Kuti mudziwe zambiri za momwe zimakhalira kubwerezabwereza kwa minofu ya hypertrophy, werengani gwero.

Zigawo za pulogalamu "Mphamvu, Minofu ndi Moto"

Dongosolo Langa la Mphamvu, Minofu ndi Moto lidzakuthandizani kumanga minofu ndikuwonjezera mphamvu kudzera mu njira yapadera yophunzitsira: tidzakhala ndi zosankha zitatu, ndipo tidzagwiritsa ntchito zonsezi muzolimbitsa thupi. Pagulu lililonse la minofu yomwe tikufuna, tikhala tikuchita mitundu iyi ya seti:

1. Limbikitsani. Mphamvu zimatsegula gawo la maphunziro. Kulimbitsa mphamvu kumaphatikizapo kuchita kuchokera ku 3 mpaka 5 kubwereza, njira zonse zimagwiritsa ntchito kulemera kofanana. Ngati muchita mobwerezabwereza 5 pa seti iliyonse, onjezerani kulemera kwanu. Kwa magulu akuluakulu a minofu, timachita kuchokera ku 2 mpaka 4 mphamvu zamphamvu, kwa minofu yaying'ono - njira ziwiri zamphamvu muzolimbitsa thupi limodzi. Tiyenera kuzindikira kuti kwa magulu ena a minofu, sikungatheke kuchita njira zolimbitsa thupi, ndipo nthawi zina zimakhala zosatheka. Mwachitsanzo, ndizovuta ngakhale kulingalira momwe mphamvu yokhazikitsira minofu ya m'mimba iyenera kuwoneka.

1. Minofu. Minofu imakhala ndi 6-12 reps ndi kulemera komweko kogwira ntchito. Mukayamba kuswa malire a kubwereza 12 pagawo lililonse, onjezerani kulemera kwanu. Kwa magulu akuluakulu a minofu, timachita masewera olimbitsa thupi a 4-6 pamasewero amodzi, koma timagwiritsa ntchito masewera awiri. Minofu yaying'ono imapeza ma seti a 2 mpaka 4 muzolimbitsa thupi zilizonse kuchokera muzolimbitsa thupi 1 kapena 2. Kapenanso, mutha kuchita masewera atatu a masewera amodzi.

1. Moto. Pagulu lililonse lomwe tikufuna, timapanga 1-2 zozimitsa moto, pogwiritsa ntchito masewera odzipatula. Sankhani kulemera komwe kumatithandiza kuchita 15 mpaka 20, ndikuwonjezera chiwerengero cha ma reps ku 40. Motani? Timachita ma reps ambiri momwe tingathere, kupuma pang'ono ndikubwerera ku masewera olimbitsa thupi. Kuyimitsa kuyenera kukhala kwakufupi momwe tingathere kuti tiwonjezerenso mphamvu zosungirako kubwereza 1-3 kokha. Kugonjetsa ululu woyaka, timachita masewera olimbitsa thupi mpaka chiwerengero chonse cha kubwereza chikufika ku 40. Ndipo ngati mu njira yoyamba tikuchita kubwereza 25, timawonjezera kulemera kwa ntchito. Timapanga zida ziwiri zoyatsira moto m'magulu akuluakulu a minofu, ndipo seti imodzi kapena ziwiri ndizokwanira kupanga magulu ang'onoang'ono a minofu.

Ndemanga ndi ndemanga

• Kulephera - Sindikukulangizani kuti mugwire ntchito mpaka kulephera kwathunthu. Yesetsani kuchita seti iliyonse mpaka mutamva kuti simungabwerezenso, ndipo pakadali pano siyani masewerawo. Ngati nthawi ina mwangozi mwafika pakulephera - zilibe kanthu, koma simuyenera kudziyendetsa nokha pakona munjira iliyonse.
  
• Cholinga cha Goli - Cholinga chanu chachikulu ndikupita patsogolo ndikulimbitsa thupi kulikonse ndi seti iliyonse. Ma slip-on amawononga nthawi komanso mphamvu. Ngati simukumva bwino kapena mulibe nthawi yocheperako - musathamangitse nambala, koma ikani njira zocheperako.
  
• options - Zoonadi, muli ndi ufulu wosintha pulogalamu yophunzitsira ndandanda yanu, koma musaiwale nthawi yomweyo kuti sikoyenera kuti womanga thupi wowongoka aphunzitse nthawi zoposa 4 pa sabata. Ndi iti yabwino kwambiri? Momwe mungalimbikitsire kwa nthawi yayitali.
  
• Zosintha zazing'ono Nanga bwanji ngati sindikufuna kumamatira ku 6-12 reps ndikufuna kubwereza 6 mpaka 10? Khalani omasuka kupita kubwereza 6-10. Bwanji ngati sindimakonda lingaliro la 3-5 reps mu seti yamagetsi? Kenako chitani 4 mpaka 6 kubwereza. Kodi ndizovuta kuchita 40 reps pamoto woyaka? Pitani ku ma reps 30 oyaka minofu. Zindikirani: zosintha zazing'ono zimakhalapo bola mutatsatira mfundo zofunika kwambiri za pulogalamuyi. Osatengeka ndi tinthu tating'ono - tangoganizirani momwe mungakwezere zolemera ndikukula!
  
• Kuchita masewera olimbitsa thupi - Kuchita masewera olimbitsa thupi sabata iliyonse si vuto. Ndizodziwikiratu kuti ndizosatheka kumaliza zolimbitsa thupi zonse za gulu lomwe mukufuna kulimbitsa thupi limodzi. Mwachitsanzo, mutha kugwiritsa ntchito dumbbell seti ya minofu ya pectoral sabata imodzi ndi ma dumbbells lotsatira.
  
• Chiwerengero chonse cha njira - Ndibwino kuti muyambe ndi njira zochepa, ndipo mukaona kuti ndi nthawi yoti muwonjezere katundu, yonjezerani njira zambiri za pulogalamu yanu yophunzitsira.
  
• Minofu ya ng'ombe - Chonde dziwani kuti palibe ma seti amphamvu a minofu ya ng'ombe. Ndilibe chifukwa chokhulupirira kuti minofu ya mwana wa ng'ombe imayankha bwino ku reps yochepa.
  
• Ma Quadriceps - Ngati mukufuna kupirira zowawa, onjezani ma squats 20 pamoto pamoto wa quadriceps wanu.

Kugawika kwamasiku anayi "Mphamvu, Minofu ndi Moto"

• tsiku 1 - Chifuwa ndi Biceps
  
• tsiku 2 - Kupumula
  
• tsiku 3 - Quadriceps ndi Biceps ntchafu
  
• tsiku 4 - Mapewa ndi Triceps
  
• tsiku 5 - Kupumula
  
• tsiku 6 - Back, Ng'ombe ndi Abs
  
• tsiku 7 - Kupumula

Zindikirani: Imodzi mwa njira zomwe zingatheke pokonzekera pulogalamu yophunzitsira ikuperekedwa. Sankhani masewera olimbitsa thupi oyenera kapena omwe mumakonda kwambiri.

Tsiku 1. Chifuwa ndi biceps

Tsiku 2. Pumulani

Tsiku 3. Quadriceps ndi Hamstrings

Tsiku 4. Mapewa ndi Triceps

Tsiku 5. Pumulani

Tsiku 6. Back, ng'ombe ndi abs

Tsiku 7. Pumulani

Zakudya zamasewera za pulogalamu ya Mphamvu ya Minofu ndi Moto

Kuti mupindule kwambiri ndi pulogalamuyi, mwachibadwa mudzafunika kudya bwino ndikuwonjezera zakudya zanu ndi masewera olimbitsa thupi. Kuti mukhale wamkulu komanso wolimbitsa thupi muyenera kudya ngati wamkulu, osati ngati mtsikana wazaka khumi. Konzekerani kuyamwa ma calories ochuluka ndikuzichita mwanzeru.

Chowonjezera chowonjezera chowonjezera kulemera ndi khalidwe lomwe lingapereke thupi lotopa ndi masewera olimbitsa thupi ndi ma carbohydrate othamanga kuti awonjezere mphamvu ndi mapuloteni ofulumira kugayidwa kuti akhale ndi anti-catabolic effect.

Ndibwino kuti mutenge musanayambe maphunziro kuti mupititse patsogolo ntchito zamaganizo ndikukweza mphamvu. adzapereka minofu kukula ndi thupi ndi zofunika ya mavitamini ndi mchere. Musaiwale kuti kufunikira kwa mavitamini kwa wothamanga ndi dongosolo lalikulu kuposa zosowa za wogwira ntchito muofesi akukhala moyo wongokhala komanso ma multivitamini wamba ku pharmacy sangakhale okwanira kwa inu.

monga imodzi mwazowonjezera zodziwika bwino komanso zothandiza, ziyeneranso kukhala gawo lazowonjezera zolemera zochepa.

Zowonjezera Zamasewera Zomwe Zalimbikitsidwa pa Pulogalamu Yamphamvu ya Minofu ndi Moto

Werengani zambiri: