Classic mukusimbisa muviri: chii?

All kunge vakanzwa hurukuro kuti, vanoti, mukusimbisa muviri ngozi vanhu, "akaukanda" hadzigari kwenguva yakareba, sezvo mutambo uye zvachose zviri basa kuvakadzi. A shoma chokwadi mairi, nokuti nyanzvi vanoshandisa dzakasiyana-siyana zvinodhaka uye kushanda pamwe huru Zviidzo, chaizvoizvo vanozviisa pangozi. Asi kunewo inonzi yakarurama vanhu - vanhu vanotsvaka zororo, pasina yakawandisa makomo tsandanyama, muviri. Saka zimbabwe mukusimbisa muviri - mutambo pasina anabolic steroids uye makuru pachiyero. Weight 80-90 makirogiramu kwaari - ndiko ndozvakajairwa, uye tigoshingairira "varambe" kusvika 150-180 makirogiramu.

Classic mukusimbisa muviri: chii?

Kuwedzera kune pamusoro apa, mutambo une kunyatsoteerera chaizvo mitemo nemirayiro. Mumwe chinokosha zvinhu ndiyo kukura ane mutambi, zvichienderana iro richinzi, chii chinofanira kuva chake uremu uye tsandanyama saizi. Izvi zvinobvumira kuti vabudirire kupfuura rinobvumirana uye dzinongoitika nomuviri mutambi, haagoni akati pamusoro aifarira-boka kugamuchira anabolic steroids, izvo zvinoita kuti tikwanise 'kuyambukira' nokuti kunonyanyisa dzinongoitika kwetsandanyama. Vamwe vanofunga kuti mashoko chaiwo mukusimbisa muviri anopa kwete akanakisisa kutarisirwa zvabuda, ndokusaka haana kuverengwa pakati Olympic yemitambo. Zvisinei, izvi hakutadzisi kuronga siyana nezviitiko uye mukurumbira wavo ari kukura gore negore. Sami muviri vanosarudza wayo chaiwo mhando zvachose kuramba kugamuchira zvinodhaka wakaiswa kuwedzera uremu, mapuroteni usage, uye zvinhu zvakafanana.

makwikwi

Kufanana mimwe mutambo zimbabwe mukusimbisa muviri ine mitemo, aro akabvumira vechikamu uye yaizoongororwa. First funga 3 inokosha uremu Mapato ose vatambi kuisa kwaari:

1. Kukura mutambi kuti 170 masendimita: (. Max kutsauka 2 kg) uremu kuwedzera = 100.
2. Kukura mutambi kuti 178 masendimita: (. Max kutsauka of 4 kg) uremu kuwedzera = 100.
3. Kukura mutambi pamusoro 178 masendimita: (. Max kutsauka 6 kg) uremu kuwedzera = 100.

The vatori vechikamu Akayera panguva postures nomwe dzakasiyana zvekuti vakakwanisa kuratidza mwero pakukura nerimwe tsandanyama (biceps / triceps, mapfudzi, musana, chewaini, gumbo).

kudzidza

Sezvo isu akanyora pamusoro, mukusimbisa muviri ichi ose gore kunokwezva vanhu vakawanda vari kutsvaka muviri wakanaka. Pakati zvikuru yepamusoro vatambi vanenge vatova chifananidzo vakawanda, tinogona kusiyanisa Aaron Curtis (Aaron Curtis), Alon Gabay (Alon Gabbay), Jason Duariku (Jason Dwarika), Brock Kunika (Brock Cunico), Greg Plitt (Greg Plitt) . Vose kazhinji tinogona kuona paTV uye magazini nemikombe, nhau mukusimbisa muviri dzinoshuma kwavo kubudirira inotevera. Kurovedza vaipiwa pachavo, sezvinoita mutemo, kwete chaizvo zvakasiyana. Kumboda nayo 2-3 akafanana mune rimwe kudzidzisa zuva muviri. muviri Most vanoumba chirongwa kudzidziswa ake kuti kuparadzana zvakakwana kupomba urongwa. Izvi zvinoreva kuti kudzidzira kufamba urongwa huri sezvinotevera:

1. Monday - Chest / wokudhinda.
2. Chipiri - musana / trapeze.
3. Wednesday - pamapfudzi / dzvanya
4. China - Rest kana cardio (achimhanya, kuchovha).
5. Chishanu - biceps / triceps.
6. Mugovera - makumbo / wokudhinda.
7. Svondo - zororo kunaya zvakazara uye.

vhiki mutsva mumwe nomumwe anotanga saizvozvo - pamwe chete mutoro pamusoro chete tsandanyama, asi kuita maekisesaizi nani kuchinja kamwe ose 2-3 mwedzi kudzivisa habituation. Zvinokosha kucherechedza kuti chinonyanya kukosha ndechokuti simba yava kutoita muupenyu nomutambi muupenyu. Kuti vawane migumisiro yakanakisisa, unofanira kudya zvokudya pamwe yakakwirira mapuroteni kugutsikana (zvazvingava daily - 2-3 magiramu por 1 kg kurema muviri) uye anononoka makabhohaidhiretsi, kuderedzwa mafuta (kunyanya zvine mafuta). mugove yemitambo zvokudya muviri The weshumba inoshandisa icho puroteni, Creatine, BCAA, glutamine, creatine uye multivitamins. kutora kwavo hakuna dambudziko ikozvino, nekuti mukusimbisa muviri zvigadzirwa dzinoturwa mune zvakawanda huru. Uyezve, unogona kutenga zvose zvemarudzi gym zvokushandisa, kushandiswa zvipfeko uye nenhumbi (anosungira, mabhandi, etc.).