Chinangwa chekutanga:

Rudzi:

Chikamu chekugadzirira: pakati nepakati

Nhamba yekushanda pavhiki: 4

Midziyo inodiwa: barbell, dumbbells, EZ-bar (yakakomberedzwa bar), simbi yekurovedzera muviri

Vateereri: varume nevakadzi

Author: Steve Shaw

Chirongwa chekudzidzisa chakanangana nekuwana mibairo yakawandisa uye kuwedzera tsandanyama nekushanda boka rega rega retsandanyama richishandisa akapatsanurwa seti zvichienderana nemusimboti weSimba, Tsandanyama uye Moto.

Tsananguro yechirongwa chekudzidzisa

Kare muna 1986, chipangamazano wangu, Dr. Mike, akandiudza nezvegadziriro yekurovedza achishandisa kudzokorora kwakasiyana mumaseti. Mumazuva iwayo ndaiva muduku uye ndichivimba, uye naizvozvo ndakaita zvose zvakanga zvataurwa nomudzidzisi wangu. Mushure mezvose, Dr.Mike aive akabudirira akatwasuka muviri, uye aive nePh.D. uye akanga ari purofesa. Muchidimbu, zvaisaita kuti ndisamuvimbe, uye mushure memakore matatu ekushandisa hurongwa hwake hwekudzidzisa, ndakawana mhedzisiro yakanaka. Mukati memakore gumi akatevera, ndave ndakatendeka kuuzivi hwokurovedza hwaDr. Mike, uye hakuna kumbondikundikana. Iyi nzira yekudzidziswa kwesimba yakandibatsira kukura nekusimba. Chii chimwe chaungakumbira?

Ichi chirongwa chekudzidzisa chakavakirwa pahurongwa hwaDr Mike. Hongu, nekufamba kwenguva ndaifanira kuzvigadzirisa zvishoma, asi ndinovimba kuti ruzivo rwangu ruchabatsirawo kwauri. Kana iwe ukave murevereri chaiye weiyo nzira uye unonamatira pairi kwemakore gumi kana kupfuura…. zvakanaka, ipapo uchava nekodzero dzose dzekugadzirisa. Rangarira, hapana sisitimu inogona kutorwa seyakanaka kudzamara yagadziriswa kune yako wega hunhu uye zvaunoda.

Dr Mike vaive mberi kwenguva yavo. Akasvika padanho rekudzidziswa kubva pamaonero esainzi mumazuva apo munhu wese aivepo uye hapana chaakaita kunze kwekudzokorora mantra "fungidzira izvi ..." kana "misimboti yaVader inofungidzira izvi ...". Zvichakadaro, musimboti mukuru wekuvaka muviri wakareruka - tsandanyama dzinoita zvakasiyana kumaseti ane nhamba dzakasiyana dzekudzokorora. Dr.Mike vakatenda kuti nekushandisa zvese zvinodzokororwa zvine musoro muchirongwa chekudzidzisa, taizowana yakanyanya tsandanyama hypertrophy uye kusimba kwesimba. Muchiitiko changu, iyi nheyo yakashanda, uye ndinovimba ichashanda kwauri. Kuti udzidze zvakawanda nezve mhedzisiro yekuseta yekudzokorora pane tsandanyama hypertrophy, verenga sosi.

Zvikamu zvechirongwa "Simba, Muswe uye Moto"

Simba Rangu, Tsandanyama uye Moto kudzidzisa system ichakubatsira iwe kuvaka mhasuru uye kuwedzera simba kuburikidza nenzira yakasarudzika yekudzidzira maitiro: tichava nematatu sarudzo, uye isu tinozoishandisa ese mune imwe Workout. Kune rimwe nerimwe rinotarisirwa mhasuru boka, tichave tichiita anotevera marudzi eseti:

1. Simba. Simba rinovhura chikamu chekudzidzisa. Maseti esimba anosanganisira kuita kubva pa3 kusvika pa5 reps, nzira dzese dzinoshandisa zvakafanana uremu hwekushanda. Kana iwe ukaita mashanu reps pane yega seti, wedzera yako yekushanda uremu. Kune makuru mapoka emhasuru, tinoita kubva pa5 kusvika ku2 maseti esimba, yemhasuru diki - simba mbiri dzinosvika mune imwe Workout. Izvo zvinofanirwa kucherechedzwa kuti kune mamwe mapoka emhasuru, hazvigoneke kuita nzira dzesimba, uye dzimwe nguva hazviite zvachose. Semuenzaniso, zvakaoma kunyange kufungidzira kuti simba rakagadzirirwa matumbu emudumbu rinofanira kutaridzika sei.

1. Tsandanyama. Iyo mhasuru seti ine 6-12 reps ine yakafanana kushanda uremu. Paunotanga kutyora chikumbaridzo chekudzokorora gumi nemaviri mune yega seti, wedzera huremu hwako hwekushanda. Kune akakura mhasuru mapoka, tinoita anokwana 12-4 emhasuru seti mune imwe yekurovedza muviri, asi isu tinoshandisa miviri miviri. Tsandanyama diki dzinowana maviri kusvika mana emhasuru inoisa mune yega yega Workout kubva 6 kana 2 kurovedza muviri. Neimwe nzira, iwe unogona kuita matatu seti yechiitiko chimwe chete.

1. Moto. Kune rimwe nerimwe boka rinotarisirwa, tinoita 1-2 seti dzemoto, tichishandisa zvakanyanya kuzviparadzanisa. Sarudza huremu hunotibvumidza kuita gumi nemashanu kusvika makumi maviri reps, uyezve wobva wawedzera huwandu hwekudzoka kusvika makumi mana. Isu tinoita vakawanda reps sezvatinogona, kuzorora zvishoma uye kudzokera kune kurovedza muviri. Kumbomira kunofanirwa kuve kupfupi sezvinobvira kuitira kuti tizadzise magetsi emagetsi ekudzokorora chete 15-20. Kukunda kurwadziwa kunopisa, isu tinoita iko kurovedza kusvika iyo yakazara nhamba yekudzokorora yasvika makumi mana. Uye kana munzira yekutanga tinoita zvinopfuura makumi maviri neshanu kudzokorora, isu tinowedzera huremu hwekushanda. Isu tinoita maviri maseti emoto emapoka makuru emhasuru, uye imwechete kana maviri seti emoto anokwana kushanda mashoma madiki mhasuru mapoka.

Mashoko uye makomendi

• Kukundikana - ini handikupi zano iwe kuti ushande kusvikira wakundikana zvakakwana. Edza kuita yega yega seti kusvikira iwe uchinzwa kuti hausi kuzodhonza kumwe kudzokorora, uye panguva ino misa chiitiko. Kana pane imwe nguva iwe netsaona ukasvika padanho rekutadza - hazvina basa, asi iwe haufanire kuzvifambisa zvine chinangwa mukona munzira dzese.
  
• Chinangwa Chinangwa - Chinangwa chako chikuru kufambira mberi nebasa rega rega uye seti yega yega. Slip-on seti kutambisa nguva nesimba. Kana usiri kunzwa zvakanaka kana uine nguva shoma - usadzingirira iyo nhamba, asi mira munzira shoma dzemhando.
  
• mikana - Ehe, iwe une mvumo yekugadzirisa chirongwa chekudzidzisa kune yako purogiramu, asi usakanganwe panguva imwechete kuti hazvina kukodzera kune akatwasuka anovaka muviri kuti adzidzise kanopfuura ka4 pasvondo. Ndechipi chakanakisa? Imwe yaunogona kunamatira kwenguva yakareba yenguva.
  
• Diki shanduko Ko kana ini ndisinganzwe sekunamatira kune 6-12 reps musimboti uye ndoda kuita 6 kusvika gumi reps? Inzwa wakasununguka kuenda kudzokorora kwe10-6. Ko kana ini ndisingade iyo pfungwa ye 10-3 kudzoka museti yakamisikidzwa? Wobva waita 5 kusvika ku4 reps. Izvo zvakaoma here kuita makumi mana reps mumoto wakaiswa? Enda kumakumi matatu ekupisa mhasuru. Cherechedza: shanduko diki dzinovapo chero bedzi iwe uchinge wakabatirira pamisimboti yakakosha yechirongwa chekurovedza muviri. Usaturikwe pazvinhu zvidiki - ingo funga nezve kusimudza huremu hwakawanda uye kukura!
  
• Kushandisa kurovedza muviri - Kutenderera maekisesaizi vhiki rega rega haisi yakaipa pfungwa Zviri pachena kuti hazvigoneke kupedzisa zvese zviitwa zveboka rakanangwa mune imwe Workout. Semuenzaniso, iwe unogona kushandisa dumbbell yakagadzirirwa pectoral mhasuru inoisa svondo rimwe uye zvimisikidzo zvinotevera.
  
• Hwerengedzo yenhamba dzenzira - Zvirinani kutanga uine huwandu hushoma hwenzira, uye kana iwe uchinzwa kuti inguva yekuwedzera mutoro, wedzera iyo nhamba yenzira kuchirongwa chako chekudzidzisa.
  
• Mhuru dzemhuru - Ndokumbira utarise kuti hapana magetsi emagetsi emhuru dzemhuru. Handina chikonzero chekutenda kuti mhuru dzemhuru dzinopindura zvakanaka kune yakaderera reps.
  
• Quadriceps - Kana iwe uchida kutsungirira kurwadziwa, wedzera yakasarudzika seti yemakumi maviri squats kumoto seti yeako quadriceps.

Kupatsanurwa kwemazuva mana "Simba, Muswe uye Moto"

• Day 1 - Chifuva uye Biceps
  
• Day 2 - Kuzorora
  
• Day 3 - Quadriceps uye Biceps zvidya
  
• Day 4 - Mafudzi uye Triceps
  
• Day 5 - Kuzorora
  
• Day 6 – Kumashure, Mhuru uye Abs
  
• Day 7 - Kuzorora

Cherechedza: Imwe yezvingasarudzwa zvekuronga chirongwa chekudzidzisa inoratidzwa. Sarudza iyo yakanyatsokodzera kana yaunofarira maekisesaizi iwe pachako.

Zuva 1. Chifuva uye biceps

Zuva 2. Zororo

Zuva 3. Quadriceps uye Hamstrings

Zuva 4. Mafudzi uye Triceps

Zuva 5. Zororo

Zuva 6. Kudzoka, mhuru uye abs

Zuva 7. Zororo

Nhabvu yemitambo yechirongwa Musuru Simba uye Moto

Kuti uwane zvakanyanya kubva muchirongwa, iwe unozofanirwa kudya zvakanaka uye kuwedzera kudya kwako nemitambo yekuwedzera. Kuti uve muhombe uye une tsandanyama unofanirwa kudya senge hombe, kwete semusikana wemakore gumi. Iva wakagadzirira kutora huwandu hwakawanda hwemacalorie uye uzviite nehungwaru.

Chinhu chakakosha chekuwedzera huremu hunhu hunogona kupa muviri-wakaneta muviri uine makabhohaidhiretsi anokurumidza ekuzadza simba uye nekukurumidza-kugaya mapuroteni emushonga unorwisa-catabolic.

Inokurudzirwa kuitora usati wadzidziswa kusimudzira mashandiro epfungwa uye kusimudza kugona kwesimba. inopa mhasuru dzinokura uye muviri neyakafanira seti mavitamini uye mamineral. Usakanganwa kuti mutambi anoda mavhitaminzi ndeyekuraira kwakakura kupfuura zvinodikanwa nemushandi wemuhofisi anotungamira mararamiro ehupenyu uye zvakajairika multivitamini kubva kukhemisi hazvikukwane.

seimwe yeanonyanya kuzivikanwa uye anoshanda ekuwedzera, inofanirwawo kuve chikamu cheiyo mashoma mashoma uremu unowedzera.

Yakakurudzira Mitambo Yekuwedzera yeMusuru Simba uye Moto Chirongwa

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