Momwe mungapangire pulogalamu yophunzitsira masewera olimbitsa thupi

Mukamaliza kuphunzira pulogalamu yoyambira kwa oyamba kumene, pamakhala funso lomveka - choti muchite kenako? Nthawi ngati izi, anthu amatsegula intaneti ndikuyamba kuchita masewera olimbitsa thupi omwe akumana nawo. Komabe, sizingafanane nawo malinga ndi maphunziro, kukhala osaphunzira kapena kupangidwira munthu winawake. Ali ndi kuthekera komanso zoperewera, ndipo inunso muli ndi zina. Sikovuta kupanga pulogalamu yosavuta komanso yothandiza yochitira masewera olimbitsa thupi. Mudzakhala otsimikiza za izi tsopano.

 

Gawo 1 - sankhani kugawanika kwamaphunziro

Kugawa ndi njira yogawa katundu wophunzitsira masiku osiyanasiyana mbali zosiyanasiyana za thupi. Munthawi yoyamba, mudalimbikitsidwa ndikukonzekera ntchito yambiri. Vuto limatanthawuza kuchuluka kwa masewera olimbitsa thupi, kukhazikitsa, ndi kubwereza. Popeza payenera kukhala zolimbitsa thupi 6-8 paphunziro limodzi, ndipo nthawi yamaphunziro iyenera kukhala mkati mwa mphindi 60, simungangotenga ndikuwonjezera mayendedwe atsopano. Apa ndipomwe kugawanika kumabwera.

Pali magawo ambiri osiyana: masiku awiri, masiku atatu, masiku anayi, masiku asanu. Sayansi imatsimikizira kukula kwa minofu ndikuwotcha mafuta ochepa, muyenera kulimbitsa gulu lamagulu kawiri pamlungu (calorizer). Kugawa kwamasiku anayi ndi asanu kungaperekedwe ndi akatswiri ochita masewera olimbitsa thupi omwe amaphunzitsa mwakhama ndikuchira mothandizidwa ndi kukonzekera kwamankhwala.

Kwa ambiri ochita masewera olimbitsa thupi, kugawanika kwamasiku awiri ndi masiku atatu kuli bwino. Pambuyo pa miyezi ingapo yogwira thupi lonse nthawi imodzi, ndibwino kuti muyambe ndi kugawanika masiku awiri. Pogwira ntchito katatu pamlungu, muyenera kusinthitsa makalasi: ABA sabata limodzi ndi BAB ina.

Zitsanzo za ntchito zina:

 
  1. Pamwamba ndi Pansi - Mumagwira ntchito mosiyana ndi thupi lakumunsi (Kulimbitsa thupi A: miyendo ndi abs) ndi kumtunda (Kulimbitsa thupi B: chifuwa, kumbuyo, mapewa). Minofu m'manja imapanikizika pakukankha ndi kukoka.
  2. Makina osindikizira ndi mizere - Pagawo limodzi, mumagwirana, gwiritsani ntchito minofu ya pachifuwa ndi mapewa, ndipo chachiwiri, minofu ya kumbuyo kwa ntchafu ndi kumbuyo.
  3. Otsutsana - magawano mu miyendo / abs / mapewa ndi chifuwa / kumbuyo / mikono.

Pambuyo pa miyezi 2-3, mutha kupita kumagawo amasiku atatu:

  • Makina osindikizira, kufa, miyendo ndizosiyana kwakudziwika kwamitundu yamasiku a XNUMX. Pamene, ndikusintha kwa masiku atatu, mumachulukitsa masewera olimbitsa thupi, ndikusunthira mwendo wanu tsiku lina.
  • Chifuwa / mapewa / triceps, miyendo / abs, kumbuyo / biceps ndi njira ina yodziwika.
  • Kutsogolo kwa ntchafu / abs / pakati pamapewa, kumbuyo kwa ntchafu / kumbuyo kwa ma deltas, chifuwa / kumbuyo / mikono ndi njira yotchuka kwa atsikana, chifukwa imakupatsani mwayi wambiri m'chiuno ndi matako .

Mutadzisankhira nokha kugawanika koyenera, muyenera kuzindikira kapangidwe kazomwe mumachita, maseti ndi kubwereza.

 

Gawo 2 - sankhani kuchuluka kwa masewera olimbitsa thupi

Ndikwanzeru kuchita masewera osapitilira asanu ndi atatu paphunziro limodzi. Monga mukudziwa kale, zolimbitsa thupi ndizofunikira komanso zopatula. Zowonjezera (zolumikizana zingapo) zimatchulidwa choncho chifukwa zimakhudza magulu athunthu aminyewa. Mwachitsanzo, m'matumba, msana wonse wa ntchafu, matako ndi ntchito, komanso mu benchi, minofu ya pectoral, mtolo wakutsogolo wa minofu ndi ma triceps. Kutalikirana (cholumikizira chimodzi) pamtundu umodzi, kuphatikiza gawo limodzi pantchito. Mwachitsanzo, pokhala atakulitsidwa pamiyendo, ndi ma quadriceps okha omwe amagwira ntchito, komanso pochepetsa ma dumbbells, minofu ya pectoral yokha.

Gulu lililonse laminyewa liyenera kukhala ndi: zoyambira 1-2 zoyambira ndi zoyambira 2-3. Basic ayenera kupita kaye.

 

Mwachitsanzo, zovuta za miyendo ndi abs zitha kuwoneka motere:

  1. Masamba a Barbell kapena Press Press
  2. Mawonekedwe a Dumbbell
  3. Hypererextension
  4. Ng'ombe zopindika mu simulator
  5. Ulemerero mlatho
  6. Amakweza miyendo pothandizira pazitsulo zosagwirizana
  7. Kukonzekera

Mutasankha zochitikazo, muyenera kuwunika momwe zikukuyenererani, kenako pitilizani kusankha njira yobwereza.

 

Gawo 3 - sankhani kuchuluka kwa ma seti ndi reps

Pali mitundu yosiyanasiyana ya ma rep omwe amakulolani kuti mukhale ndi mikhalidwe ina:

  • Kufikira kubwereza kasanu ndi kamodzi pa seti - mumakula makamaka mphamvu, pang'ono pang'ono hypertrophy;
  • Pakati pa 6-12 - hypertrophy yambiri, mphamvu zochepa ndi kupirira;
  • Kuyambira zaka 12 mpaka apo - kupirira kwambiri, kuchepa kwa hypertrophy.

Akatswiri ambiri amavomereza kuti mtundu wa 6-12 rep ndi woyenera kukula kwa minofu ndikutaya mafuta, koma pakhoza kukhala kusiyanasiyana. Zochita zoyambira zimafunikira kulumikizana bwino ndi mphamvu, chifukwa chake zimafunikira kuyikidwa koyamba ndikuchita mobwerezabwereza - 8-10 pa seti iliyonse, pomwe mayendedwe olumikizana amodzi atha kuchitidwa popanda chiopsezo pakubwereza kwina - 12-15.

 

Mukamabwereza mobwerezabwereza, mumakhala ochepa: 5 imayika maulendo 6 mpaka 8, 4 kwa ma 8-10, 3 kwa ma 10-15.

Onjezani mtundu wobwereza-kubwereza ku yathu phunzirani ndikupeza Workout nambala 1 (A):

  1. Magulu a Barbell kapena Leg Press - 4 × 10
  2. Mapangidwe a Dumbbell - 3 x 12 mbali iliyonse
  3. Hyperextension - 3 × 12
  4. Makina Opindika Makina - 3 × 12
  5. Glute Bridge - 3 × 15
  6. Amakweza miyendo pothandizira pazitsulo zosagwirizana - 3 × 15
  7. Plank - mphindi 60

Ponena za kupumula, ndikofanana mphindi 1-1,5 pakati pamasewera olimbitsa thupi mpaka mphindi 1 pakati pamagawo ang'onoang'ono. Gawo lotsatira ndikumanga pulogalamuyi.

Gawo 4 - kuziyika zonse pamodzi

Tiyerekeze kuti tidasankha kugawanika kosavuta kumtunda ndi pansi, pomwe kulimbitsa thupi A kuli miyendo / abs ndi kulimbitsa thupi B kubwerera / chifuwa / mapewa.

Popeza tili ndi zovuta zamiyendo ndi ma abs, timapanga zovuta kumtunda. Zochita zolumikizana zingapo zakumbuyo - zopingasa zimakoka m'chiuno ndikutuluka pachifuwa, pachifuwa - makina osunthira ndi ma push-up, amapewa - ofukula. Monga chithandizo, titha kutenga kusungunuka ndikuwonjezera manja, ndipo kumbuyo, titha kugwiritsa ntchito kukoka ndi dzanja limodzi.

Zochita masewera olimbitsa thupi # 2 (B) zitha kuwoneka motere:

  1. Kukoka mu gravitron - 4 × 10
  2. Cham'mbali chipika Chikoka - 3 × 12
  3. Mkono umodzi wopita pamwamba - 3 x 12 mbali
  4. Anakhala pansi Dumbbell Press - 4 × 10
  5. Mbali Dumbbell Imakweza - 3 × 12
  6. Onetsetsani pa benchi yopendekera kapena yopingasa - 3 × 12
  7. Kuchepetsa ma dumbbells ogona pa benchi - 3 × 12

Pali kusiyana pang'ono pakati pa maphunziro a amuna ndi akazi. Mwachitsanzo, amuna amanyalanyaza mlatho wokongola. Kupanga matako ndi lingaliro lachikazi. Amayi ali bwino kuchita makina osanja a benchi (calorizator) m'malo molemba osanjikiza. Makina osindikizira, mosiyana ndi malingaliro olakwika, sawonjezeka ndipo samakongoletsa bere lachikazi, pomwe benchi ikulolani kuti musinthe kukopa kwa khosi, ndikupangitsa kuti kukhale kosangalatsa.

Siyani Mumakonda