Arnolda Shvartseneggera Workout. kubudirira Philosophy

Arnold Schwarzenegger Hazvidi pakusuma, uye zita rake yava anofanana. Kunyange chikapenya ari manonwe kure uye eighties, muenzaniso kubudirira kwayo achiri kutuswa zviuru ruzivo vatambi.

Workout Arnolda Shvartseneggera - uzivi rose, izvo zvinosanganisira, kuwedzera kurovedza pachavo paruvanze, kudya kunovaka, vapore uye mudzimu uropi. ichi zvose pamwe chete ndiyo nzira inobudirira Bodybuilder.

Zvino zvishoma pamusoro hurongwa naro chaisanganisira Arnold Schwarzenegger. Mukusimbisa muviri kudzidzisa kunosanganisira nomumwe. No vanhu vaviri vari zvakafanana, saka hapana vaviri akafanana nzira iri mitambo jimunasitikisi. Zvakaoma zvinobvira kuva akangofanana Arnold, tinongoita kutevera nzira yake. Nokuti mumwe munhu vanofanira kurovedzwa chirongwa chavo uye kupora, izvo zvinogona kutendeuka kubva chete kwemakore, kuedza uye zvikanganiso. Unofanira kuwana muviri wako uye kuona kwayo padanho mutoro.

Arnold kwakaita uzivi

kubudirira Zvikuru yakakurumbira Bodybuilder unofanira kutanga kwechokwadi uzivi, pamwe azosvika basa. Uye musimboti zviri kuti kubudirira achauya chete imwe nyaya - kana mumhanyi ari kutarisira mumwe rwendo kuenda yokurovedza muviri. Makirasi kuburikidza nesimba haazombofi hunokwanisa mugumisiro. Schwarzenegger akanga achidzidzisa nokuda kwake mafaro, uye akaona aiziva chinhu chikuru - pashure kuvandudzika kuti tsandanyama kuchaita upenyu zvose kuonekwa.

chikafu

Kudya kwakakodzera - hwaro kubudirira mutambo uyu akaoma. Pasina kucherechedza chaiyo kudya kuti zvingatarisirwa. Tsandanyama regai kukura saizvozvo, asi chete pamwe zvinovaka muviri, izvo zvinogona kupa muviri kufuta pasina mafuta. Kana yakawedzera tsandanyama pane mafuta, saka kudya zvakanaka. Uye kana iwe vataipa uye mafuta, zvakakodzera kuderedza caloric zviri zvokudya.

Kuomesa nguva, iro rinoitwa pamberi makwikwi, Arnold kuitwa kudya risinganyanyi makabhohaidhiretsi, uye avo pamwero inofanira kuva kwakakwana kuti simba kuita. Rimwe zuva pavhiki akanga achine mukuru-mafuta: saka zvinoita kuti ukurumidze muviri.

Arnolda Shvartseneggera nokudzidziswa hurongwa

The akakurumbira Bodybuilder akadzidziswa 8 nguva pavhiki (mamwe mazuva 2 nguva). maitiro ake rinoumbwa zvirongwa zvina akagadzirirwa kwemakore akawanda:

1. The chikuru Kudzidziswa (Duplex).
2. Quality telostroitelstvo (duplex).
3. Alternative telostroitelstvo hwakanaka.
4. Kugadzirira makwikwi.

purogiramu yokudzidzisa inokosha inosanganisira kuvaka-up of netsandanyama. Izvi zvinoda kushanda rinorema Zviidzo, unofanira kuwedzera vhiki nevhiki. danho iri zvinogona kutora makore akawanda; zvose zvinoenderana bumbiro, chido uye kuita. Kana kwetsandanyama zvasvika zvandinenge kukura, unogona kufamba kuti unhu telostroitelstvu.

Nokuti beginners ndiwo mwero mukuru chirongwa chokutanga. Ose chikamu muviri anofanira kurovedzwa kaviri pavhiki, uye mapepanhau - zuva.

Nokuti zvose tsandanyama mapoka zvakafanira kuti kusarudzwe zviviri kana zvitatu muchiitwa, okutanga (imwe kana mbiri) vanofanira kuva zvinokosha kana polyarticular. Izvi zvinosanganisira Somuenzaniso, bhenji yokudhinda, squats, uye vamwe. Raiwanzoitwa aine barbell kana dumbbells. Pashure kuita zvinhu muviri yoga kana odnosustavnye. marongerwo ichi, gumbo zvakawedzerwa, uye vamwe. Kwavari, kazhinji uchishandisa gym michina.

Arnolda Shvartseneggera kurovedza kwakaitika maererano zvinotevera chirongwa:

1. Monday. Yokumusoro Chikamu shure, dumbu, chipfuva.
2. Chipiri. Dumbu, fudzi bhanhire, rokumusoro ruoko, papfudzi.
3. Wednesday. Lower musana, hudyu, makumbo, tsoka, dumbu.
4. China. Upper shure, muchipfuva, dumbu.
5. Chishanu. Dumbu, fudzi bhanhire, rokumusoro ruoko, papfudzi.
6. Mugovera. Lower musana, hudyu, makumbo, tsoka, dumbu.

Arnolda Shvartseneggera kurovedza kwaisanganisira zvinotevera zviitwa kuti mapoka mhasuro zvakasiyana:

1. Chest. Michina tsvimbo agere uye avete pasi; romumwe.
2. Yokumusoro Chikamu musana. Kudhonza pamusoro pamatanda (kufadza zvichiita nhamba repetitions); mumwe kurereka tsvimbo projectile bhokisi (nemhando matatu - 10, 6, 4).
3. Papfudzi nebhanhire. Bench wokudhinda amire barbell; nokusimudza maoko pamusoro musoro wake padivi uchikwira (nemhando matatu - 10, 6.4).
4. Papfudzi. Ndakagara uye akamira kubuda biceps; dzvanya French; avete womupepanhau tsvimbo (rakamanikana rokuona).
5. Honokono. Flexion uye kuwedzera brushes vari carpal-danda vadyi neshamhu (neizvi rokuona).
6. Pahudyu. Squat uye lunges (pamapfudzi tsvimbo); flexing ibvi pamwe kukurira nemishonga (avete pabhenji).
7. Negumbo uye rutsoka. The ribude pane zvigunwe vane shamwari pamafudzi (5 anoita 15).
8. Rezasi chikamu musana. The danda pamafudzi uye mutumbi rectification (nemhando matatu - 10, 6, 4).
9. Dumbu. Vachisimudza makumbo hwakakungwa, kureva Chipfuva mabvi, avete pasi ane puranga vachida (5 anoita 25).

Kana kusingajekeswi uwandu seti uye reps, unofanira kuita maekisesaizi 8-12 nguva iri pedyo shanu.

kupora

Hatifaniri kukanganwa kuti tsandanyama murege kukura mukirasi. Vanokura kubva horo, ari kupora nguva, saka zvakakosha yakarurama kwadzinoita zuva. Arnold rinokurudzira kurara maawa 8-9 pazuva. Kana musingadi kuwana hope zvikuru usiku, unofanira kuunganidza chisipo maawa masikati.

cerebration

Arnolda Shvartseneggera Workout zvinosanganisira chimwe chinokosha - kukwanisa kufunga kushanda tsandanyama panguva yechiitwa. Tinofanira kudzidza nevamwe mutoro uri pairi uye muzviise kukura kwayo. Pashure kurovedza kunokosha kuri huru kuti kuitwa pachishandiswa mukusimbisa muviri.