Zolimbitsa thupi zochepa - zotsatira zazikulu

Simukuyenera kupita ku masewera olimbitsa thupi tsiku lonse kuti muwonjezere minofuyo. Yesani izi Kugawikana kwa Masiku 4: Kukhazikika kwake kumakulitsa zotsatira zanu posachedwa!

Author: Janine Detz

Chilimwe sichikugogodanso pakhomo; idang'amba chitseko ichi ndikuching'amba modabwitsa mu chaise longue. Kumbuyo kwa masabata ndi miyezi yophunzitsa ma biceps, chifuwa, ndi minyewa ya ng'ombe, ndichedwa kwambiri kuti mukweze magulu omwe akutsalira panyengo yam'mphepete mwa nyanja. Dzuwa likuwala mwamphamvu komanso mwamphamvu, koma mungawauze chiyani anyamata omwe sanakumanepo ndi ndondomekoyi ndipo tsopano akufuna kupopera ma biceps awo mu nthawi yolemba?

Ili ndi funso lomwe tidafunsa Chris Smith, Certified Strength and Functional Training Specialist (CSCS). Pulogalamu yake ya bulking idapangidwa kwa masiku anayi ndipo imachokera ku lingaliro la "maphunziro olimba".

Pulogalamuyi ndi yapadera chifukwa imakukakamizani kuti mugwire ntchito zambiri panthawi imodzi. Zotsatira zake, mutha kukwaniritsa kukula kwa minofu popanda kugwiritsa ntchito nthawi yambiri yolimbitsa thupi sikisi pa sabata. Ndipo mwa njira, ngati mumaphunzitsa mosamala, mutha kusiya masewera olimbitsa thupi pasanathe ola limodzi!

Mudzaphunzitsa thupi lanu lapamwamba ndi lapansi kawiri pa sabata pogwiritsa ntchito maphunziro amphamvu kwambiri. Kwa masiku atatu otsala, mukhoza kuiwala za maphunziro ndi mwachangu mu dzuwa lachilimwe. Musaganize kuti pophunzitsa mudzatopa, kubwereza zomwezo. Kulimbitsa thupi kulikonse mu pulogalamuyi kumakhala ndi zolinga zake ndipo kumatsindika m'njira zosiyanasiyana.

Tisanalowe mu maphunzirowa, chenjezo. Maphunziro adzakhala ovuta kwambiri. Miyendo yanu idzanjenjemera, manja anu adzayaka, ndipo nthawi zambiri mudzatuluka ngati galimoto. Mfundo yake ndi yakuti kukhala wotanganidwa kwambiri kumakukakamizani kuti mugwire ntchito mpaka pano, ngakhale kwa nthawi yochepa. Koma pali nkhani yabwino: mutha kuphunzitsa ka 4 pa sabata, chifukwa chake musaiwale za mphotho - sabata yaulere popanda kudandaula pang'ono!

Kotero, kodi mwakonzeka kuvala misa yowopsya pamene mukupitiriza kukhala ndi moyo wokhutiritsa? Ndiye tiyeni tizipita.

Kusankha kugawanika

Kuti mupeze misa, muyenera kukakamiza minofu hypertrophy. Aliyense amene amanyamula zolemera - bwenzi lanu lantchito kapena wina yemwe mumamudziwa kumalo ochitira masewera olimbitsa thupi - ali ndi malingaliro awoawo momwe angachitire bwino. Tisatsutsane, pali njira zambiri. Mwachitsanzo, mosiyana ndi zomwe anthu ambiri amakhulupirira, kuphunzitsa thupi lonse kungakhale njira yabwino yopangira minofu. Mwa njira, Smith nthawi zambiri amagwiritsa ntchito. Koma kuti awonjezere mphamvu panthawi ya pulogalamu ya masiku 4, amasankha kugawanika.

Pophunzitsa ziwalo za thupi 1-2 pa gawo lililonse, mumapeza mwayi wolunjika pamagulu omwe mukufuna ndikuwonetsetsa kukula kwawo.

"Ndimagwiritsa ntchito maphunziro ogawanika monga gawo la maphunziro anga owonjezera," akufotokoza Smith. - "Zimakupatsani mwayi wowonjezera kwambiri kuchuluka kwa katundu pakapita nthawi." Pophunzitsa ziwalo za thupi 1-2 pa gawo lililonse, mumapeza mwayi wokhazikika pamagulu omwe akukufunirani ndikuyang'ana pa kukula kwawo. Mukamaliza kuchita ma reps ambiri pamagulu a minofu, mudzawonjezera nthawi yanu yolemetsa, zomwe ndizofunikira kwambiri pakukulitsa minofu.

Panthawiyi, mudzakhala ndi masiku awiri a thupi lanu lakumunsi, lina lomangidwa mozungulira quads, ndipo lina likuyang'ana pa hamstrings. Zochita ziwiri zotsalira zidzaperekedwa kumtunda kwa thupi: yoyamba kumapewa ndi minofu ya mkono, yachiwiri pachifuwa ndi kumbuyo. Kugawanika koteroko, ndithudi, sikungatchedwe kusinthika, mwinamwake mwaphunzitsidwa kale motsatira ndondomeko yofanana. Kusiyana kwakukulu pakati pa pulojekitiyi ndi ndondomeko zina zosonkhanitsa anthu ambiri mu njira ya Smith kuti akhazikitse ndi kubwezeretsanso ndikuti chinthu cha ndondomeko yolimba chimapangitsa kuti anthu azichulukirachulukira.

Nthawi ndiyoposa zonse

Njira yosavuta yowonjezerera zolimbitsa thupi zanu - ndi kuchuluka kwa maphunziro - ndikusintha kuchuluka kwa seti ndi ma reps. Smith Protocol imakwaniritsa cholinga ichi ndi chowerengera nthawi. "Mumamaliza kukhala opambana pazomwe mukufuna, koma monga gawo la nthawi yolimbitsa thupi, mumachita seti zambiri momwe mungathere mu nthawi yabwino," akutero Smith.

"Cholinga chake ndikuchoka ku masewera olimbitsa thupi kupita ku masewera olimbitsa thupi pang'onopang'ono ndikuyesera kuwonjezera ma seti ambiri ndi ma reps momwe mungathere," akuwonjezera. Izi zidzakukakamizani kuti mugwire ntchito zambiri panthawi imodzi. Kulimbitsa thupi kulikonse pa ndandanda yolimba kumakhala kovuta, ndipo kuchuluka kwa ntchito kudzakhala chida chabwino kwambiri chowonera zomwe mwakwaniritsa. Vutoli ndi losavuta - khalani olimba ndikuchita ntchito zambiri panthawi imodzi.

Barbell Chest Squat

Mumayamba masewera olimbitsa thupi aliwonse ndi masewera olimbitsa thupi. Chitani popanda stopwatch, malinga ndi ndondomeko yachikhalidwe ya hypertrophy: 4 seti, 8-10 reps. Mukamaliza, yatsani chowerengera pa smartphone yanu. Pazochita zolimbitsa thupi ziwiri zilizonse, muzichita kuchuluka kobwerezabwereza koyenera muzochita zoyamba, kenako nambala yomwe mukufuna kubwereza kachiwiri. Ngati mwatopa, gwirani msanga mpweya wanu ndikubwerezanso superset. Pitirizani chonchi kwa mphindi 8 kapena 10 (malingana ndi superset).

Pamene mukugwira mpweya wanu pakati pa masewera olimbitsa thupi, kumbukirani kuti mukuyesera kufinya ntchito yochuluka momwe mungathere panthawi yomwe mwapatsidwa. Kuchuluka kwa kubwereza mu seti kumakonzedweratu, koma kuchuluka kwa seti kuli ndi inu. Mukamayenda nthawi yayitali pamakalata kapena kuwerenga mameseji, njira zochepera zomwe mungathe kumaliza. "Yesani kupitiliza kulimbitsa thupi lanu lonse pakulimbitsa thupi kwanu komaliza," akulangiza motero Smith. Pumulani kwa mphindi ziwiri pokhapokha mutagwira ntchito mwakhama kwa nthawi yonse yoperekedwa pa superset (mphindi 2-8).

Masewera Olemera

Muyenera kudziwa lamuloli pamtima, koma sizikupweteka kubwereza: sankhani cholemetsa potengera zomwe mukufuna kubwereza pa seti imodzi. Gwiritsani ntchito kulemera kochuluka momwe mungathere pomaliza njira yanu yabwino. Ma reps onyenga samawerengedwa chifukwa samangophatikizapo minofu ina mu equation, komanso amawonjezera chiopsezo cha kuvulala.

Ngati mudakali ndi mizere ingapo yoti muchite ndipo simukusinthasintha zigongono zanu, muyenera kuchepetsa kulemera kwake. Ngakhale dongosololi limamangidwa pa nthawi yake, musapangitse masewera anu kukhala othamanga: muyenera kugwiritsa ntchito njira yoyenera kuti mulimbikitse kukula kwa minofu. Kubwereza kumachitika mwachangu, theka kapena mwachinyengo - palibe chomwe chimawerengedwa.

Romanian deadlift

Chifukwa supersets ndi nthawi, mudzakula ndi inu nokha mukuchita ntchito zambiri. Komabe, muyenera kuonjeza kulemera kwanthawi ndi nthawi kuti mukhalebe mkati mwazomwe mukufuna.

Zododometsa

Kodi mwakonzeka kukweza zolemera? Kenako ikani mahedifoni anu, phatikizani mndandanda wolimbikitsa, ndipo konzekerani kuchotsa zosokoneza zonse. Simudzakhala ndi nthawi yocheza ndi abwenzi anu kapena mphunzitsi wanu. Popeza mumaphunzitsa kwa ola limodzi ndi zina 4 pa sabata, muyenera kuyang'ana kwambiri ntchito yanu ndikugwiritsa ntchito sekondi iliyonse kuti mupeze minofu. Protocol iyi ikuthandizani kuti mumange minofu posachedwa, koma pokhapokha mutadzikakamiza kuti muchite bwino!

Zolemba malire misa mu masiku anayi

Zida zotenthetsera sizikuphatikizidwa. Musakankhire ma seti anu otenthetsera kutentha kwa minofu.

Tsiku 1: thupi lapansi

Tsiku 2: chifuwa ndi kumbuyo

Tsiku 3: thupi lapansi

Tsiku 4: mapewa ndi manja

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