Maitiro ekugadzira chirongwa chekudzidzisa cheiyo gym

Mushure mekupedza kudzidza chirongwa chekutanga chemunhu anotanga, mubvunzo unonzwisisika unomuka - chii chekuita zvinotevera? Panguva dzakadai, vanhu vanovhura iyo Internet uye vanotora seti yekutanga yekurovedza yavanosangana nayo. Nekudaro, zvinogona kutadza kukodzera ivo maererano nedzidziso, kuverengera zvisina kuverenga kana kurongedzerwa mumwe munhu. Ane hunyanzvi neganhuriro, uye iwe une zvimwe. Izvo hazvina kuoma kugadzira yakapusa uye inoshanda chirongwa cheiyo gym. Iwe uchave uine chokwadi cheizvi izvozvi.

Nhanho 1 - sarudza kudzidziswa kupatsanurwa

Kupatsanura inzira yekugovera mutoro wekudzidzisa pamazuva akasiyana kumativi akasiyana emuviri. Munguva yekusuma, iwe wakasimba uye wakagadzirira rimwe basa. Vhoriyamu inoreva iyo nhamba yekurovedza muviri, seti, uye reps. Sezvo panofanirwa kuve ne6-8 kurovedza muchidzidzo chimwe chete, uye nguva yechirongwa chekudzidzisa ichifanira kunge iri mukati memaminitsi makumi matanhatu, haugone kungotora nekuwedzera mafambiro matsva. Apa ndipo panopatsanurwa.

Pane zvakawanda zvakasiyana zvakapatsanurwa: maviri-mazuva, matatu-mazuva, mana-mazuva, mashanu-mazuva. Sayenzi inoratidzirwa kukura mhasuru uye kupisa subcutaneous mafuta, iwe unofanirwa kushanda kunze kwemhasuru boka kaviri pasvondo (calorizer). Mazuva mana nemashanu emazuva akapatsanurwa anogona kupihwa nevatambi vehunyanzvi vanodzidzisa zvakanyanya uye vanopora nerubatsiro rwekugadzirira mishonga.

Kune vazhinji vanoita zvekurovedza muviri, maviri-mazuva uye matatu-mazuva kutsemuka kwakanaka. Mushure memwedzi mishoma yekuita muviri wese panguva, zvine hungwaru kutanga nekuparadzaniswa kwemazuva maviri. Uine matatu ekurovedza pavhiki, uchafanirwa kusiyanisa makirasi: ABA muvhiki imwe uye BAB mune imwe.

Mienzaniso yemamwe mashandiro:

1. Kumusoro nekuzasi - Unoshanda wakazvimiririra kune wezasi muviri (Workout A: makumbo uye abs) uye yepamusoro (Workout B: chipfuva, musana, mapendekete). Iyo mhasuru iri mumaoko yakasimbiswa mukusunda uye kudhonza mafambiro.
2. Michina uye Mitsetse - Mune chikamu chimwe chete, iwe squat, shanda mhasuru dzechipfuva nemapendekete, uye mune yechipiri, mhasuru dzekumashure kwehudyu uye kumashure.
3. Vapikisi - kupatsanurwa kuita makumbo / abs / mapendekete uye chipfuva / musana / maoko.

Mushure memwedzi 2-3, unogona kuenderera kune matatu-mazuva mapoka:

• Michina yekudhinda, kufa, makumbo musiyano unozivikanwa weakakumurwa ezuva reXNUMX. Apo, pamwe nekushanduka kune kupatsanurwa kwemazuva matatu, iwe unowedzera huwandu hwekurovedza muviri, uchichinjisa gumbo rako kurovedza kune rimwe zuva rakasiyana.
• Chipfuva / mapfudzi / triceps, makumbo / abs, kumashure / biceps ndeimwe sarudzo yakajairika.
• Iko kumberi kwechidya / abs / yepakati danda remapfudzi, kumashure kwechidya / kumashure beam dherita, chipfuva / musana / maoko inzira inozivikanwa kuvasikana, nekuti inokutendera iwe kupa mutoro wakawanda muhudyu nemagaro .

Mushure mekusarudza iwe pachako kupatsanurwa kwakakodzera, iwe unofanirwa kuona kuumbwa kwezviitwa, seti uye zvinodzokororwa.

Nhanho 2 - sarudza huwandu hwezviitwa

Zvinonzwisisika kusaita anopfuura masere kurovedza mune chimwe chidzidzo. Sezvaunenge uchitoziva, kurovedza muviri kwakakosha uye kwakasarudzika. Yekutanga (yakawanda-yakabatanidzwa) yakatumidzwa saizvozvo nekuti inokanganisa misumbu yese Semuenzaniso, mumakasiketi, hura hwese hwehudyu, magaro uye basa rinoshanda, uye mubhenji rekutsikirira, mhasuru dzepectoral, bundle repamberi remhasuru dze deltoid uye triceps. Isolated (single-joint) chiita pane tsandanyama imwe, inosanganisira mubatanidzwa mumwe chete pabasa. Semuenzaniso, mukugara makumbo ekuwedzera, chete maquadriceps anoshanda, uye mukudzikiswa kwemanyepo ekunyepedzera mabhero, chete pectoral mhasuru.

Boka rega rega remhasuru rinofanirwa kuve ne: 1-2 yekutanga uye 2-3 kufamba kwakasarudzika. Basic inofanira kutanga.

Semuenzaniso, yakaoma yemakumbo uye abs inogona kutaridzika seiyi:

1. Barbell Squats kana Gumbo Press
2. Dumbbell Lunges
3. Hyperextension
4. Mhuru curls mune iyo simulator
5. Kubwinya bhiriji
6. Anosimudza makumbo achitsigira pamabhawa asina kuenzana
7. Planck

Mushure mekusarudza iwo maekisesaizi, iwe unofanirwa kutarisa kuti anokukodzera sei, uyezve woenderera nekusarudza seti-yekudzokorora nzira.

Nhanho 3 - sarudza iyo nhamba yemaseti uye reps

Kune akasiyana rep mitsara anotendera iwe kuti uve nehumwe hunhu hwepanyama:

• Kusvikira kumatanhatu ekudzokorora pane seti - iwe unokura zvakanyanya simba, kusvika padiki padiki mhasuru hypertrophy;
• Mukati me6-12 - yakawanda hypertrophy, kushoma simba uye kutsungirira;
• Kubva gumi nemaviri zvichikwira - kutsungirira kwakawanda, kushomeka kwehypertrophy.

Nyanzvi zhinji dzinobvumirana kuti 6-12 rep renji yakakodzera kukura kwemhasuru uye kurasikirwa kwemafuta, asi panogona kuve nezvakasiyana. Basic maekisesaizi anoda kubatana kwakanaka nesimba, saka zvinoda kuiswa pekutanga uye kuitwe mukudzokororwa kushoma - 8-10 paseti, apo kufamba-kamwe kwekubatana kunogona kuitwa pasina njodzi mukudzokorora kwakawanda - 12-15.

Kuwanda kwaunoita kwaunoita, iwo mashoma maseti: 5 maseti e6-8 reps, 4 ye 8-10 reps, 3 ye10-15 reps.

Wedzera seti-dzokorora nzira kune yedu chidzidzo uye tora Workout nhamba 1 (A):

1. Barbell Squats kana Gumbo Press - 4 × 10
2. Dumbbell Lunges - 3 x 12 padivi
3. Hyperextension - 3 × 12
4. Machine Makumbo Makakombama - 3 × 12
5. Glute Bridge - 3 × 15
6. Inosimudza makumbo mukutsigira pane isina kuenzana mabhawa - 3 × 15
7. Plank - 60 sec

Kana zviri zvekuzorora, zvakaenzana ne1 maminetsi pakati pezvikamu zvekudzidzira kukuru uye kusvika paminiti imwe pakati pezvikamu zvidiki zvekurovedza muviri. Nhanho inotevera ndeyekuvaka chirongwa ichi.

Nhanho 4 - kuzviisa zvese pamwechete

Ngatitii isu takasarudza yakapusa kumusoro uye yepasi kupatsanurwa, uko Workout A iri makumbo / abs uye Workout B iri kumashure / chipfuva / mapfudzi.

Sezvo isu tatova neyakaomarara yemakumbo uye abs, isu tichagadzira yakaoma kune yepamusoro muviri. Mazhinji-majoini ekudzidzira ekumashure - akatwasuka anodhonzera muchiuno uye akamira achidhonzera pachifuva, chechipfuva - chakatsikirirwa michina uye mapush-up, emapfudzi - akamira anodhindisa. Seyamuro, isu tinokwanisa kutora kuwedzeredzwa uye kubviswa kwemaoko, uye nekumashure, tinogona kushandisa kudhonza neruoko rumwe.

Workout # 2 (B) inogona kutaridzika seizvi:

1. Dhonza-kumusoro mu gravitron - 4 × 10
2. Horizontal block dhonza - 3 × 12
3. Ruoko Rumwe Rwakakomberedzwa Pamusoro peRow - 3 x 12 padivi
4. Akagara Dumbbell Press - 4 × 10
5. Rutivi Dumbbell Rinomuka - 3 × 12
6. Dhinda pabhenji yakanamatira kana yakatwasuka - 3 × 12
7. Kuderedzwa kwema dumbbells akarara pabhenji - 3 × 12

Pane musiyano mudiki pakati pekudzidziswa kwevanhurume nevanhukadzi. Semuenzaniso, varume vanogona kufuratira iyo inobwinya bhiriji. Kuumbwa kwematako izano rechikadzi. Vakadzi vari nani pakuita inoteedzera bhenji yekutsikisa (calorizator) pachinzvimbo cheiyo yakatwasuka yekudhinda. Dhindaini yakatwasuka, inopesana nekufungidzira zvisizvo, haiwedzere uye haishongedze zvachose zamu rechikadzi, apo bhenji rinorerekera rinokutendera kuti uchinjise kukosheswa, kuita kuti iwedzere kunakidza.