Minimum maekisesaizi - yakanyanya mhedzisiro

Mukati

Kusarudza kupatsanurwa
Nguva iri pamusoro pezvose
Kurema Mitambo
Zvinotsausa
Maximum mass mumazuva mana
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Haufanire kuenda kunzvimbo yekurovedza muviri zuva rese kuti uvake mhasuru iyoyo. Edza iyi 4 Zuva Kupatsanurwa: Kusimba kwayo kwakanyanya kuchawedzera mhedzisiro yako pasina nguva!

Author: Janine Detz

Zhizha harichagogodza pamusuwo; rakabvarura iri suo kubva pamahinji aro uye rakakanda zvine mutsindo mune chaise longue. Shure kwemavhiki nemwedzi yekudzidzira ako biceps, chipfuva, uye mhuru mhasuru, zvanonoka kukwidza kumusoro mapoka anosara emwaka wegungwa. Zuva riri kupenya nesimba uye hukuru, asi chii chaungaudza vakomana vasina kusangana neshedhiyo uye izvozvi vanoda kupomba biceps yavo munguva yekurekodha?

Uyu ndiwo mubvunzo watakabvunza Chris Smith, Certified Simba uye Rinoshanda Kudzidzisa Nyanzvi (CSCS). Chirongwa chake chekupaza chakagadzirirwa kwemazuva mana uye chinoenderana nepfungwa ye "kudzidziswa kwakasimba".

Chirongwa ichi chakasarudzika nekuti chinokumanikidza kuti uite basa rakawanda uye rakawanda pachikamu chenguva. Nekuda kweizvozvo, iwe unogona kuwana inoyevedza mhasuru kukura pasina iyo inopedza nguva-inoteya maitiro matanhatu ekushanda pavhiki. Uye nenzira, kana iwe uchidzidzira nehana, unogona kubva mukurovedza muviri mune isingasviki awa!

Iwe unodzidzisa muviri wako wepamusoro uye wezasi kaviri pasvondo uchishandisa yakakwira vhoriyamu simba kudzidziswa. Kwemazuva matatu asara, unogona kukanganwa nezve kudzidziswa uye fry muzhizha zuva. Ingo usafunge kuti mukurovedza iwe uchafanirwa kushushikana, uchidzokorora zvakafanana maitiro. Basa rega rega muchirongwa ichi rine zvibodzwa zvaro uye rinosimbisa nenzira dzakasiyana.

Tisati tanyura mune yekudzidzira maitiro, yambiro. Iko kudzidziswa kunenge kwakaomarara zvakanyanya. Makumbo ako achadedera, maoko ako achapisa, uye kazhinji uchazvimba kunge rori. Iyo poindi ndeyekuti rakabatikana chirongwa rinokumanikidza iwe kuti ushande kusvika kune muganho, kunyangwe kwenguva pfupi yenguva. Asi pane nhau dzakanaka: iwe unogona chete kudzidzisa kanokwana kavhiki, saka usakanganwe nezve mubairo - zvachose yemahara svondo pasina kana iko kudemba!

Nekudaro, iwe wagadzirira kuisa pane yakakomba misa uchienderera mberi nekurarama hupenyu hunogutsa? Ipapo handei.

Kusarudza kupatsanurwa

Kuti uwane mashoma, unofanirwa kumanikidza mhasuru hypertrophy. Wese munhu anosimudza masimbi - wako waunoshanda naye kana mumwe munhu waunoziva kunzvimbo yekurovedza muviri - ane zano rake rekuti ungazviita sei zvakanyanya. Ngatiregei kuita nharo, pane zvakawanda zvingasarudzwa. Semuenzaniso, zvinopesana nekutenda kwakakurumbira, yakazara-muviri kudzidziswa inogona kuita inoshanda masuru-kuvaka zano. Nenzira, Smith anowanzoishandisa. Asi kuti awedzere kusimba panguva yechirongwa chemazuva mana, anosarudza kupatsanurwa.

Nekudzidzisa 1-2 nhengo dzomuviri pachikamu, iwe unowana mukana wekutarisa kumapoka anotarisirwa uye kutarisa kukura kwavo.

"Ini ndinoshandisa kupatsanura kudzidziswa sechikamu chekudzidzira kwangu vhoriyamu kuunganidza kutenderera," anotsanangura Smith. - "Inokutendera kuti uwedzere zvinoshamisa huwandu hwemitoro kwenguva yakati." Nekudzidzisa 1-2 nhengo dzemuviri pachikamu, iwe unowana mukana wekunyatso tarisa pamapoka anotarisirwa uye tarisa pakukura kwavo. Sezvo iwe uchipedzisa kuita yakawanda reps pasuru boka, iwe uchawedzera nguva yako pasi pemutoro, chinova chakakosha kukurudzira kwekukura kwemhasuru.

Munguva yechirongwa ichi, iwe unenge uine mazuva maviri emuviri wako wepasi, imwe yakavakirwa yakatenderedza quads, uye imwe yakatarisana nemanyundo. Iwo maviri akasara ekurovedza muviri anozoitirwa kumusoro wemuviri: yekutanga kumapfudzi uye mhasuru dzeruoko, yechipiri kubhokisi uye kumashure. Kupatsanurwa kwakadaro, chokwadika, hakugone kunzi shanduko, pamwe iwe watove wakarovedzwa zvinoenderana nechirongwa chakafanana. Musiyano wakakosha pakati pechirongwa ichi uye mamwe masosa-kuunganidza maprotocol munzira yaSmith yekumisikidza uye reps ndeyekuti chikonzero chechirongwa chakasimba chinogadzira kuwedzera kuwanda.

Nguva iri pamusoro pezvose

Nzira iri nyore yekuwedzera akasiyana kune ako ekurovedza - uye yekudzidzisa vhoriyamu - ndeyekuchinja huwandu hweseti uye reps. Iyo Smith Protocol inozadzisa ichi chinangwa ine timer. "Unopedzisa supersets mune yako target rep renji, asi sechikamu cheyakaomesesa Workout purogiramu, iwe unoita seti akawanda sezvaunogona mune superset nguva furemu," anodaro Smith.

"Chinangwa ndechekubva mukurovedza muviri kuenda mukurovedza muviri muzvikamu zvishoma uye kuyedza kuwedzera seti dzakawanda uye reps sezvazvinogona," anowedzera. Izvi zvinokumanikidza kuti uite basa rakawanda uye rakawanda pachikamu chenguva. Basa roga roga pane rakamanikana richava dambudziko, uye huwandu hwese hwebasa chichava chakanakisa chishandiso chekuongorora zvawakawana. Dambudziko riri nyore - simbisa uye uite basa rakawanda pachikamu chenguva.

Barbell Chest Squat

Iwe unotanga yega yega yekurovedza muviri uine chikuru chiitwa. Iite isina stopwatch, zvinoenderana neyechinyakare chirongwa chehypertrophy: 4 seti, 8-10 reps. Paunenge wapedza, batidza iyo timer pane yako smartphone. Mune yega yega superset yezviitwa zviviri, iwe uchaita yakakurudzirwa nhamba yekudzokorora mune yekutanga kurovedza muviri, uyezve iyo yakatarwa nhamba yekudzokorora mune yechipiri. Kana iwe wakaneta, kurumidza kubata mweya wako uye dzokorora superset zvakare. Enderera seizvi kwemaminetsi masere kana gumi (zvinoenderana nesuperset).

Sezvo iwe uchibata mweya wako pakati peesuperset kurovedza muviri, yeuka kuti urikuyedza kumanikidza mune rakawanda basa sezvinobvira munguva yakatarwa. Huwandu hwekudzokorora museti hwakagara hwakatemerwa, asi huwandu hweseti hwuri kwauri. Kana iwe uchinge uchinge uchitsvaga kuburikidza netsamba kana kuverenga mameseji, mashoma maitiro aunogona kupedzisa. "Edza kuramba uchivaka yako yakazara reps pane yako yekupedzisira Workout," inopa zano Smith. Zorora kwemaminetsi maviri chete mushure mekunge washanda nehana kwenguva iyo yose yakapihwa superset (2-8 maminetsi).

Kurema Mitambo

Iwe unofanirwa kuziva uyu mutemo nemoyo, asi hazvikuvadze kudzokorora: sarudza huremu zvichibva pane yakatarwa renji yekudzokorora kweimwe seti. Shandisa huremu hwakawanda sezvaungakwanise pane yekupedzisira rep yemaitiro ako akasarudzika. Kubiridzira reps haina kuverengerwa nekuti haingosanganisiri mamwe mhasuru mune iyo equation, asi ivo zvakare vanowedzera njodzi yekukuvara.

Kana iwe uchine mitsara mishoma yekuita uye usiri kungochinjisa magokora ako, unofanirwa kudzikisa huremu. Kunyangwe iyo system ichivakwa nenguva, usaite yako yekurovedza ive nhangemutange: iwe uchiri kufanira kushandisa nzira kwayo yekumusoro kukurudzira mhasuru kukura. Kudzokorora kunoitwa nekukurumidza, hafu kana kubiridzira - hapana chimwe cheizvi chakakosha.

ChiRomanian kufa

Nekuti masupeti makuru akaiswa panguva, iwe uchakura newe pachako uchiita basa rakawanda uye rakawanda. Nekudaro, iwe unofanirwa zvakare kuwedzera huremu nguva nenguva kuitira kuti ugone kugara mukati mechinangwa rep renji.

Zvinotsausa

Wagadzirira kusimudza masimbi? Wobva wavhara mahedhifoni ako, woisa pamwe inoteedzera tracklist, uye gadzirira kuisa zvese zvinokanganisa kure. Iwe hauchazove nenguva yekutaura nehama dzako kana wako mudzidzisi. Sezvo iwe uchidzidzira kweawa uye dzimwe nguva ina pavhiki, iwe unofanirwa kutarisa pane rako basa uye shandisa ese sekondi kuwana mhasuru. Iyi protocol ichakubatsira iwe kuvaka mhasuru pasina nguva, asi chete kana iwe ukazvisundidzira iwe kuti uite zvaunogona!

Maximum mass mumazuva mana

Warm-up seti haina kubatanidzwa. Usasundidzire ako ekudziya-kumusoro anoita kuti mhasuru ikundikane.