Chinangwa chekutanga: kuwana mhasuru

Rudzi: split

Chikamu chekugadzirira: pakati, pakakwirira

Nhamba yekushanda pavhiki: 4

Midziyo inodiwa: barbell, dumbbells, zvekushandisa zvekushandisa

Vateereri: varume nevakadzi

Author: Eric Brown

Iyo OP-21 yekudzidzira system yakavakirwa pane yekuzorora-kumbomira musimboti. Chirongwa ichi chinokubatsira iwe kuvaka mhasuru uye kugadzirisa muviri wako. Nheyo yeiyo 4-zuva kumusoro / pasi kupatsanurwa ndiko kwekutanga kurovedza muviri.

Nhanganyaya kuOP-21

Tinotanga kudzidzira nekuti tinoda kushandura muviri wedu uve wakanaka. Kwayedza yekuda kwangu kwekudzidzira maitiro, ndakazvimisira chinangwa chekutarisika segamba. Gare gare, pandakatanga kutora chinhanho mumakwikwi, ndakatanga kutarisa zvakanyanya kusimba kwesimba uye mhedzisiro yemitambo. Nekudaro, izvo zvinangwa zvekushongedza izvo zvave uye zvichiramba zviri zvinonyanya kufarirwa kurudziro kuvanhu vazhinji.

Mapurogiramu mazhinji ekurovedza muviri anoitirwa kuzadzisa chimwe chezvinangwa zvitatu zvakanyorwa pamusoro. Semuenzaniso, yakanakisa yaJim Wendler 5/3/1 chirongwa chinotarisana zvakanyanya nekusimudzira kwesimba. Chirongwa chisingafi "8 × 8" naVince Gironde chakanyanya kutarisana nemhedzisiro yekushongedza.

Zvirongwa zvinogona kugadziriswa kuti zvibudirire zvinangwa zvakasiyana, asi chirongwa chega chega chakanangana nekugadzirisa rimwe dambudziko. Ehe, uchishandisa "5/3/1", iwe unozogonesa kwete chete kuwedzera kwesimba zviratidzi, asi 8 × 8 inokupa iwe zvakanyanya kupfuura kuvandudza chimiro chako. Asi zvakadiniko kana paine imwe-saizi-inokodzera-ese chirongwa chekusimudzira simba uye zvemitambo mashandiro panguva yekuzadzisa aesthetic zvinangwa?

Nhasi ndinoda kupa kwauri nzira yangu yekudzidzira OP-21, iyo yakavakirwa pane yakashongedzwa uye isinganyanyo shandiswa. Izvi zvakaoma zvinosanganisa kukura kwesimba, kuita kwemitambo uye muviri. Chinhu chinotonhorera ndechekuti, zviri nyore kuita tenzi pane iko kupinda muemail yako.

Ndeipi iyo yekuzorora-kumbomira musimboti?

OP-21 yakavakirwa pane yekuzorora-kumbomira yekudzidzira maitiro. Zororo-kumbomira inzira yekukwirisa-kudzidzisa nehukuru hukuru hwemutoro, inozivikanwa kubva kunguva dzekare. Haisi chakavanzika icho vanhu vazhinji vanowanzo tenderera kubva kune avo vakasarudzwa ekudzidzisa zvinangwa. Kazhinji tinoona avo vanoda kuwana mibairo yakawanda muzvinhu zvese zvekudzidzisa panguva imwe chete. Pfungwa iyi iri kuyedza, asi, zvinosuruvarisa, haina kururama zvachose.

Iwe haugone kudzinganisa dzese hure panguva imwe chete. Ndinoda kujekesa iyi poindi tisati taenderera mberi. Kunyangwe kana chinangwa chako chakanangana (simba, mutambo wemitambo, nezvimwewo), hapana chirongwa chinogona kusanganisa ese ma nuances eiyo maitiro ekudzidzira.

Dai ndanga ndichirovedza yakachena powerlifter, ini ndaisazoshandisa OP-21 seyangu huru yekudzidzira chirongwa gore rese. Ane zvimwe zvinangwa. Anoda kusimudza huremu hwakareba nenguva dzekuzorora, izvo zvisingaenderane nemisimboti yeOP-21. Rangarira, ichi chirongwa chepasirese, kwete chaicho. Unozosimba, asi kuvaka simba hakusi iko kwekutanga kwako kwekutanga. Hechino zano rekuvakazve kwemuviri wese.

Kana uchidzidzira simba, mutambo wemitambo, uye uremu hwakaonda, iwe unofanirwa kufambira mberi yekuwandisa regimen. Pasina kuzvipokana (zvinorema zvinorema, reps, pfupi zororo, nezvimwewo) mune yekurovedza muviri, uri kutambisa nguva. Misumbu inoda matambudziko matsva kuti ikure.

Bench yekudhinda 3 × 10 vhiki rega rega ine 90 kg - izvi ndezvevanhu vane husimbe. Uye iwe unokwanisa kupfuura. Ko kana paine nzira yekusimudza zvine mwero kurema zvinorema (70-85% yehuremu) uku uchiita mamwe maseti munguva shoma?

Semuenzaniso, iwe squat 150 × 5 for 4 seti ine 3 maminetsi ekuzorora pakati pekutenderera. Iyi maminetsi gumi nemaviri ekuzorora pamwe, toti, 12 masekondi paseti. Kazhinji, iwe unenge uchida maminetsi gumi nemana kusvika gumi nemana kuti upedze iyi seti ye makumi maviri reps. Ko kana iwe ukaita 30 × 14 mumaseti manomwe, uchizorora miniti imwe pakati pekutenderera? Izvi zvaizotora maminetsi manomwe kusanganisa anenge 17-20 masekondi paseti. Yakazara 160-3 maminetsi eseti ye 7 reps ine huremu hunorema.

Iyo yekumbomira-kumbomira maitiro inokutendera iwe kuti ushandise huremu hwakawanda nekutyora mutoro muzvikamu zvidiki kuitira kuti uwedzere vhoriyamu yekudzidzira munguva shoma. Iwe unofunga kuti mhasuru dzemakumbo dzichapindura zvakasiyana mutoro wakadai? Iwe unogona here kuvandudza yakakwana tonnage musanganiswa neakawedzera kudzokorora mwero?

Sezvandambotaura kare, pfungwa yekuzorora-kumbomira haisi nyowani. Kana tikadzokera kuma50 ezana ramakore rapfuura, tichaona kuti hunyanzvi hwaishandiswa nenyanzvi dzehunyanzvi, semuenzaniso, Vince Gironde. Yake inozivikanwa 8 × 8 chirongwa. Mushure mekuongorora 8 × 8 pasi pe microscope, iwe unonzwisisa kuti iyi ndiyo imwechete yekuzorora-kumbomira. Iyo scheme inosanganisira maseti masere e8 reps aine mapfupi ekuzorora (8-15 masekondi) pakati pemaseti.

Zviripachena, neiyo pfupi pfupi yekuzorora nguva, mutoro wacho haugone kuve unorambidza, zvikasadaro hauzove nemukana wekupedzisa kurovedza. Vince Gironde's inozivikanwa 8 × 8 protocol yakanaka kwazvo pabasa rekusimba. Iyo haina kugadzirirwa kuwedzera kushanda kwesimba. OP-21 inokupa iwe wakasarudzika musanganiswa wekusimbisa simba uye unoshanda kudzidziswa.

Ok, zvinoita sekuyedza, asi chii chinonzi OP-21?

Chinangwa cheOP-21 ndechekuvandudza masimba masimba, kuwedzera mhedzisiro uye kuwedzera kuonda kwemhasuru. Zvichitaurwa zviri nyore, iwe unozosimba, unowedzera kumhanya, uye chivimbo. Iyo OP-21 protocol inoenderana nenzira nomwe uchishandisa iyo yekumbomira-kumbomira musimboti. Mune yega yega seti, iwe unoita matatu reps ane huremu hwe 7-3% yeako akanyanya. Iyo yakakosha poindi ndeyekuti iwe uchazorora chete kweminiti imwe pakati pemaseti. Semuenzaniso, 70kg ndeyako 85R Squat Max. Paunenge uchishandisa 130% yeiyo yepamusoro, iwe unomira pa70kg uye shandisa iwo huremu kune yega seti ye 90 reps kusvika iwe wasvika 3. Ini ndinokurudzira kutanga kune yakaderera muzana, inova 21%. Iwe haudi kuzviwana iwe uri mumamiriro ezvinhu iwe WAusingakwanise kufambira mberi vhiki nevhiki?

Mune mafambiro ekutanga, mutoro unogona kutaridza senge hauna kunyanya kukuremera. Sezvaunofambira mberi, huremu hwebasa rako huchawedzera uye unozotanga kunzwa kunge nguva dzako dzekuzorora dzave kupfupika. Ndino vimbisa, munguva pfupi iri kutevera iwe ucharova rusvingo rwekurwadziwa uye kusahadzika. OP-21 ichakubata iwe kubva padziviriro, senge yakasimbiswa kongiri kudzivirira kweasina ruzivo quarterback.

Chero chipi chinoshanduka muquation equation chinogona kuchinjwa. Nokupfupisa nguva dzekuzorora, iwe unowedzera kusimba kwekudzidzira kwako, asi izvi zvinogumira huremu hwekushanda hwaungashandisa. Ita chirongwa sezvakarongerwa kuti uwane zvakazara mairi. Zorora kweinenge miniti kuti uchengetedze huremu hwako hwekushanda. Nditende, ichi chichava sarudzo chaiyo!

Muvhiki yekutanga, ini ndinokurudzira kushandisa 70% yako yakanyanya kuti ujairire chirongwa. Ndingapa zano kuwedzera mutoro ne2,5-5kg muskat kana deadlift vhiki rega rega, uye 2,5kg mubhenji yekudhinda, pamusoro pepanhau, kana kudhonza-kumusoro / kusundira-kumusoro. Wedzera mutoro zvishoma nezvishoma, nekuti chinangwa chedu hachisi chekurovera kumadziro uye kusvika pamuganhu. Asi kudzokororwa makumi maviri neshanu hakufanirwe kuita kutandara kwepaki.

Iyo RRP-21 Nzira ndiyo yakakosha nzira yezuva rako, saka gadzirira kwairi. Sezvo chirongwa chinowedzera kuoma, kusahadzika kuchatanga kukunda paunenge uchiswedera padyo nemakore makumi maviri nemaviri. Dzimwe nguva haungatokwanise kusvika kumakumi maviri nemaviri rep. Kana iwe ukakanda mapfumo pasi uye ukaita gumi neshanu rep squats, edza kunatsiridza mashandiro ako svondo rinouya. Kana iwe usingakwanise kusvika kuma21 reps uine huremu hwakati wande pamusoro pekushanda katatu, chinja chinzvimbo ichi neimwe yakanangana neboka rimwechete remhasuru.

Iyi protocol yakavakirwa pamativi makuru emakomponi mafambiro kuti iwe ugone kufambira mberi. Maitiro asina basa senge akakombama-pamusoro triceps kuwedzera, squats pane rimwe gumbo kana kumhanya hakuna kuisirwa muchirongwa.

Kurovedza frequency

Mune yekutanga edition yeOP-21, paive nesarudzo mbiri dzekudzidzira frequency. Ose ari maviri aive akanaka munzira yavo, asi semhedzisiro yekusadzivirika shanduko yekuvandudza, ndakapedzisira ndave ne4-zuva kupatsanurwa. Mazuva maviri anoitirwa muviri wezasi, maviri akasara kumusoro. Compound kufamba kunoitwa maererano neOP-21 chirongwa. 7 seti e3 reps aine 21 mineti zororo. Zve OP-XNUMX, ini ndinokurudzira inotevera kurovera sarudzo:

• Barbell Mafudzi Mapoka, Mberi Zvikwata kana. Chinhu chikuru ndechekuti, zvisinei nesarudzo yekurovedza muviri, squat yakadzika zvakakwana. Hafu squats inopa hafu mhedzisiro.
  
• Tsika, kana
  
• Bhenji Press, Bhenji ine Positive uye Negative Inorerekera, kana Vhara Grip Press |
  
• Kumusoro wokudhinda akamira, akagara kana shvung wokudhinda
  
• Dhonza-up sarudzo
  
• Push-ups pamabhawa
  

Nekufamba kwenguva, kana zvisiri izvo nekukasira, iwe unozonzwa kuda kushandisa bhanhire rekurema pakudhonza-kumusoro uye kusundira-kumusoro. Kushandisa mafambiro akanaka kuchakuisa munzira yekubudirira….

Kubatsira kufamba

Kuwedzera kune ekutanga maekisesaizi, unogona kushandisa ebetsero. Iwo mafambiro erubatsiro achachinja zvishoma zororo-pause maseti nekushandisa matanhatu seti e6 reps nemasekondi makumi matatu kuzorora pakati pemaseti. Aya ma5 × 30 seti ari chaiwo mhasuru crematoria sezvo ivo vachiitwa neavhareji yekushanda huremu iyo inonzwa inorema kwazvo mushure me mashoma mashoma maround.

6 × 5 seti akaomesesa kupfuura 7 × 3 seti. Asi nzira idzi dzinopa kukura kwehutano hwekushanda uye kutsungirira. Kuwedzera kwekufambisa kunofanirwa kutanga nehuremu hwekushanda hunorema pane mune 7 × 3 seti. 50-55% yeiyo yepamusoro nzvimbo yakanaka yekutanga.

chikwata

Shanda zvinoenderana nechirongwa 2 mazuva ekudzidzira / zuva rekuzorora / mazuva maviri ebasa / mazuva maviri ekuzorora. Uyu muenzaniso wegadziriro yekurovedza muviri inovaka muviri wakanaka kwazvo. Iko mukana weOP-2 ndeyekuti iwe une rusununguko rwekurovedza muviri sarudzo. Sezvandambotaura pakutanga, kusiyanisa squat, kufa, uye bhenji kudhinda izano rakanaka. Uye kunetsekana kuti ndekupi kwekuwedzera crossovers kana curls mumushini chirongwa chakashata cheavo vari kurwira kubudirira.

Pane izwi rakakosha reizvi - hunyanzvi mune yechipiri. Iwo maekisesaizi aunofanirwa kuita anozopa chikamu cheshumba chemhedzisiro yako, uye mafambiro anotaridzika kutonhorera mumagazini haazokubatsire zvakanyanya. Fungisisa pamafambiro ekutanga kuti ugadzire muviri wakaringana. Ita iwo maekisesaizi akafanana kwemavhiki matatu, uye wobva watanga kufunga nezvekuchinja sarudzo dzako dzekufamba zvishoma.

Zuva 1: pasi muviri

Zuva 2: kumusoro muviri

Zuva 3: pasi muviri

Zuva 4: kumusoro muviri

Zviri nyore chaizvo. Hapana zvekunyepedzera kana zvirongwa zvakaomarara. OP-21 inokusiya uine kamuri yekufambisa kana uchisarudza maekisesaizi. Chimwe nechimwe chezviitwa zvataurwa pamusoro chingatsiviwa nechimwe chiito chekutanga chinopa boka rakanangwa mutoro unooneka. Sezvandareva, namatira kune imwe yakaoma kwemavhiki matatu uye ipapo wozoita zvidiki zvigadziriso.

Sezvo OP-21 iri yepamusoro sisitimu yekudzidzira chirongwa, kuchitsiva vhiki nhatu dzese neakawandisa vhoriyamu kudzidziswa (Gironde 8 × 8, nezvimwewo) izano rakanaka. Iwe haugone kushanda pakukwirira kwakasimba uye uremu huremu vhiki rega rega. Izvi zvinorova majoini ako sezvakaita hupfumi muna2008.

Kuburitsa

Kuburitsa kunoda nzira chaiyo yemunhu. Ini pachangu ndakaedza dzakasiyana siyana dzekuburitsa zvirongwa. Yangu yakanakisa kukwana ine 3 mavhiki akasimba uye 1 vhiki kuburitsa. Kudzidziswa kwangu kuri kuwedzera, saka vhiki rechitatu idhi rine hutsinye usati waburutsa. Maitiro aya anondipa yakakwana nguva yekudzoreredza.

Zvisinei, iwe unogona "kuzorora" kana iwe uchinzwa kuti muviri unozvida. Pakuturunura, unogona kushandisa yakapfava vhiki kutsemura gumbo / deadlift / bhenji kudhindisa ne 2-3 kurovedza muviri pazuva kudzora huwandu hwakazara. 3 seti ye 6-8 reps ichaita basa racho zvakakwana.

chikafu

Vanhu vazhinji vanoteerera zvakanyanya kutarisisa kune yavo Facebook chinzvimbo. Muchokwadi, chikafu chinongokodzera zvaunoda. Kutanga, iwe unofanirwa kuwana macronutrients akawanda sekuda kunoita chinangwa chako. Sezvo mutemo, iwe unoda 2-3 gramu pa1 kg yehuremu hwemuviri, uye huwandu hwemafuta zvinoenderana nezvirongwa zvako. Semuenzaniso, kuti uwane uremu nekukudziridza simba neOP-21, iwe unofanirwa kukwidza yako yakazara koriori yekudyiwa uye kuwedzera yako makabhohaidhireti kutora.

Unoda kubvisa ako adipose tishu zvitoro? Cheka kumashure pane yako calorie yekudyiwa uye cheka kumashure pane makabhohaidhiretsi. Kana iwe uchinyanya kunetseka kune makabhohaidhiretsi, saka chikamu chavo muchikafu chinofanira kudzorwa kutanga. Kana iwe uchida kufambira mberi pasina kuwana mamwe mafuta, iwe unofanirwa kudzikisa mafuta ako kudya pamazuva akakwira-macarb uye wedzera mafuta ako kudya mumazuva akaderera-carb. Kazhinji, kusanganiswa kwekutora kwakanyanya kwemafuta uye makabhohaidhiretsi kunotungamira mukuwana mafuta panguva imwe chete.

Cardio

Iwe unogona kuwedzera cardio kune rimwe kana maviri ekudzidzira kana ichienderana nezvinangwa zvako zvazvino. Idzo sarudzo dzakapusa, asi zvine musoro kupenga. Iwe unogona kusarudza kumhanyisa 1-2 nzira unosvika chinhambwe che 5-10 metres. Kana iwe unogona kuita seti yemuviri wehuremu. Sarudza chero chaunoda, ingo ita shuwa kuti zvikamu izvi zvipfupi uye zvinobudirira. Siya iyo 30 awa treadmill zvikamu kune clown kubva kune "cardio" chikamu.

mhedziso

Maitiro ekudzidzisa anoisa mitemo yemutambo uye gadzira yako kudzidziswa. Vanokutendera iwe kuzadzisa zvibodzwa zvitsva uye nekukuita iwe uve nemutoro wakanyanya wemhedzisiro. Kana iwe ukasvetuka kurovedza muviri kana kushanda pahafu yesimba, hauzoone kufambira mberi nechero chirongwa. Shanda nesimba, usabatana nevaya vanoenda kujimu nguva nenguva. Gadzira OP-21 chikamu chegore rako rekudzidzisa chirongwa uye usvike nzvimbo dzakakwirira mukumhanya kuita uye simba.

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