Pulogalamu ya FST-7 Chest Workout

FST-7 ndi pulogalamu yamphamvu komanso yothandiza yopangidwa ndi Haney Rambod wotchuka. Akatswiri ambiri omanga thupi aphunzitsidwa ndikupitiriza kuphunzitsa ndi njirayi. Tiyeni timutengere ku test drive!

Author: Roger Lockridge

Njirayi imadziwikanso padziko lonse lapansi monga Pulogalamu Yabwino Yolimbitsa Thupi ya 2009. Muzochita zolimbitsa thupi komanso zolimbitsa thupi, amangolankhula za izo. Mamiliyoni a anthu akupitiriza kukambirana za njirayi, ikuphatikizidwa m'mapulogalamu ophunzitsira padziko lonse lapansi.

Iyi ndiye FST-7, yopangidwa ndi Haney Ramboda's Forge of Professionals, ndipo ndi pulogalamu yolimbitsa thupi kwambiri komanso yopindulitsa kwambiri. Sizingakhale zosiyana. Jay Cutler ali ndi udindo wa Mr. Olympia katatu, kuphatikizapo mpikisano wa Olympia Kevin English mu 2009 ndi wopambana wolamulira Phil Heath, wophunzitsidwa pa pulogalamuyi pokonzekera mpikisano waukulu wolimbitsa thupi. Mark Alvisi adapambana 2013 US National Championships, komanso adaphunzitsidwa ndi Haney Ramboda. Ngati ndidalemba onse omwe adapita ku Haney ndikuphunzitsidwa ndi FST-7, zikanakhala ngati Who's Who guide to bodybuilding.

Malinga ndi Haney mwiniwake, dzina la FST-7 limachokera ku:

• Gulu (F, fascia) - minyewa yolumikizana ndi ulusi yomwe imaphimba, kulekanitsa kapena kumanga pamodzi minofu, ziwalo ndi ziwalo zina zofewa za thupi.
  
  
• Kutambasula (S, kutambasula) - chochita chomwe chimapangidwira kutalikitsa, kukulitsa, kuwonjezeka.
  
  
• Training (T) - Njira yobweretsera munthu pamiyezo yovomerezeka yovomerezeka mwakuchita masewera olimbitsa thupi ndi malangizo.
  
  
• Zisanu ndi ziwiri - ma seti asanu ndi awiri muzochita zomaliza

Kusunthira ku test drive yolonjezedwa. M'munsimu ndifotokoza mwatsatanetsatane kulimbitsa thupi kwanga kwa pectoral komwe kunachitika pa Ogasiti 13, 2009, ndipo ndifotokozeranso gawo lililonse la masewera olimbitsa thupi.

Asanaphunzitsidwe

Ola limodzi ndisanayambe maphunziro, ndinamwa puloteni wotsekemera wopangidwa ndi vanila mapuloteni ufa, sitiroberi, ndi nthochi. Tanki yamafuta inali yodzaza. Pafupifupi mphindi 30 ndisanatuluke panyumba, ndinatenga chowonjezera cha nitric oxide (NO), multivitamin, ndi 1000 mg. Yakwana nthawi yoti muyambe bizinesi!

Zochita zoyamba zimatsogoleredwa ndi kutambasula kwa kuwala ndi kutentha.

Gawo "F": Ikani Bench Press

Ndinayenera kupita kaye, ndipo ndinafunikira ntchito yotsetsereka, kotero ndinayamba nayo. Ndikupangira kuchita ma seti 3-4 osachepera 8 komanso kubwereza 12. Pansi pake ayenera kukhala olemera. Ndimasewera zolemera ndikugwira ntchito mpaka matani omwe amapanga katundu wokwanira.

• Khazikitsani chimodzi: 135 lbs (≈60 kg) - 12 reps
  
  
• 45 masekondi kuti mupume
  
  
• Khazikitsani 185: 85 lbs (≈12 kg) - XNUMX reps
  
  
• Kwatsala mphindi imodzi kuti mupume
  
  
• Khazikitsani 225: 100 lbs (≈8 kg) - XNUMX reps
  
  
• Kwatsala mphindi imodzi kuti mupume
  
  
• Seti yachinayi: 225 lbs (≈100 kg) - 7 reps

Kusintha kwa masewera otsatirawa kumanditengera pafupifupi masekondi 90. Ndikumva kale bwino. Mpaka pano ndimakonda chilichonse, koma ichi ndi chiyambi chabe. Tiyeni tione zimene zidzachitike kenako.

Gawo "S": kusakaniza ma dumbbells pa benchi yolowera

Sewero lachiwiri - kudzipatula kuyenda,. Ntchito yayikulu ndikutambasula minofu kuchokera mkati ndikuwonjezera voliyumu yake. Ndimakonda kusalala kwa dumbbell ndipo ndidaganiza zoyesa masewerawa mu gawo ili la masewera olimbitsa thupi. Monga kale, muyenera ma seti 3-4 a 8-12 reps. Yesetsani kunyamula katundu wambiri.

• Khazikitsani chimodzi: 40 lbs (≈18 kg) - 12 reps
  
  
• Kwatsala mphindi imodzi kuti mupume
  
  
• Khazikitsani 40: 18 lbs (≈12 kg) - XNUMX reps
  
  
• Kwatsala mphindi imodzi kuti mupume
  
  
• Khazikitsani 50: 22 lbs (≈10 kg) - XNUMX reps
  
  
• Kwatsala mphindi imodzi kuti mupume

Kulimbitsa thupi kumakhala kolimba kwambiri. Tsopano kupopa kuli bwino kwambiri ndipo ndidakali wodzaza ndi mphamvu. Panthawiyi mnzanga Chris Amos akugwirizana nane, yemwe tikuchita naye gawo lachiwiri la maphunziro. Timapita ku gawo la "T". Mwa njira, Haney amalimbikitsa madzi akumwa, madzi komanso madzi ochulukirapo pagawoli. Ndipo ndikudziwa chifukwa chake. Thukuta linatuluka mumtsinje, ngakhale kuti chipindacho chinali ndi mpweya wozizira. Penyani thupi lanu hydration ngati muyesa njira iyi.

Gawo "T": ma dumbbells a benchi

Gawo ili likufunika kusuntha kumodzi kofunikira. Ndimakonda ma dumbbells. M'mapulogalamu ambiri omangidwa pa mfundo za FST-7, ndawonapo masewera olimbitsa thupi ndi ma dumbbells, kotero kusankha kovomerezeka kumawoneka ngati yankho langwiro. Monga momwe zinalili ndi machitidwe awiri apitawa, tidzayang'ana pamagulu atatu kapena anayi olemera omwe ali ndi 8-12 reps.

• Khazikitsani Chimodzi: 70lb Dumbbells (≈32kg) - 12 reps
  
  
• Pumulani pomwe Chris akuchita zomwezo.
  
  
• Khazikitsani 80: 36lb dumbbells (≈12kg) - XNUMX reps
  
  
• Pumulani pamene Chris akuchita masewera olimbitsa thupi. Adachita 8 reps
  
  
• Khazikitsani 100: 44lb dumbbells (≈8kg) - XNUMX reps. (Ndikadakhala ndikulemera, koma muholo iyi munalibe cholemera kuposa zana)
  
  
• Pumulani pamene Chris akuchita masewera olimbitsa thupi. Anatenga mapaundi 90 ndikubwereza 40.

Blimey! Zinali zabwino. Sindinakumanepo ndi mpope wamphamvu wotere kwa nthawi yayitali. Chris nayenso wasangalala. Tsopano tikutembenukira ku gawo "losangalatsa" kwambiri la maphunzirowa. Ngati mukuganiza kuti palibe chapadera pamagulu asanu ndi awiri, ndikukulangizani kuti muyese izi.

Gawo "7": Crossover mu Cable Trainer

Zochita zomaliza ziyenera kukhala. Zochita zolimbitsa thupi za XNUMX zidzakhala zovuta kwambiri. Kuphatikiza apo, XNUMX ikuyang'ana minofu inayake, ndipo tifunika kuipatula. Haney amalimbikitsa kugwiritsa ntchito makina chifukwa muyenera kusunga njira yokhazikika.

Tinakhazikitsa mphunzitsi wa zingwe, tinakhazikika pa 55 lbs (≈25 kg) ndipo tinaganiza zosintha ngati kuli kofunikira. Koma sitinafunikire kuwonjezera kulemera kwa ntchito, unali kale misala yeniyeni. Kupumula pakati pa seti sikuyenera kupitirira masekondi 30-45. Kuti ndikhale kumbali yotetezeka, Chris adayamba atangomaliza kupanga, ndipo ndidayamba. Chifukwa cha zimenezi, aliyense wa ife anatha kupuma kwa masekondi pafupifupi 30.

• Khazikitsani One: 55 lbs (≈25 kg) - Roger 12 reps, Chris 12.
  
  
• 30 masekondi kuti mupume
  
  
• Khazikitsani 55: 25 lbs (≈12 kg) - Roger 12 reps, Chris XNUMX.
  
  
• 30 masekondi kuti mupume
  
  
• Khazikitsani 55: 25 lbs (≈12 kg) - Roger 12 reps, Chris XNUMX.
  
  
• 30 masekondi kuti mupume

Pakadali pano, ndikuganiza kuti nditha kumaliza ma seti onse asanu ndi awiri ndi ma 12 reps. Ndikupitiriza mu mzimu womwewo.

• Khazikitsani 55: 25 lbs - Roger 12 reps, Chris 12.
  
  
• 30 masekondi kuti mupume
  
  
• Khazikitsani 55: 25 lbs (≈10 kg) - Roger 9 reps, Chris XNUMX.
  
  
• 30 masekondi kuti mupume

Apa ndikumvetsetsa kale kuti seti zisanu ndi ziwiri za kubwereza 12 sizidzachitika.

• Khazikitsani 55: 25 lbs (≈10 kg) - Roger 10 reps, Chris XNUMX.
  
  
• 30 masekondi kuti mupume
  
  
• Khazikitsani 55: 25 lbs - Roger 8 reps, Chris 8.
  
  
• 30 masekondi kuti mupume

Tinamaliza. Ndimaliza. Ine ndi Chris sitimvana.

FST-7 Pectoral Training Program

Pambuyo pa maphunziro

Kulimbitsa thupi kunatenga mphindi 33. Sindinakhalepo ndi kupopa koteroko. 7 ndi yamphamvu kwambiri ndipo tonse tidamva. Tidapeza FST-1000 kukhala protocol yabwino ndipo ine ndekha ndikufuna kuphatikizira njirayi mu pulogalamu yanga yamakono. Atangomaliza gawoli, ndinatafuna mapuloteni awiri a mapuloteni ndipo ndinatenga pang'ono ndi XNUMX mg wa vitamini C. Kubwezeretsanso mu pulogalamuyi ndi yaikulu chifukwa chiopsezo chowonjezereka ndi chachikulu ndipo mukufunikira zakudya zabwino.

Kutsiliza

Sindikukayika kuti FST-7 ndi pulogalamu yomwe aliyense ayenera kuyesa. Oyamba kumene ayenera kuyiyandikira mosamala: khalani ndi ma seti atatu, ndipo kwa asanu ndi awiri, sankhani kulemera kwake. Ochita masewera odziwa bwino akulangizidwa kuti azitenga pulogalamuyi mozama! Ndi yachangu komanso yamphamvu. Iyi ndi njira yodabwitsa, ndipo ndikumvetsetsa chifukwa chake chiwerengero cha otsatira Forge of Professionals chikuchulukira chaka chilichonse.

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