The-zuva matatu paradzanisa pasi nokuti vanhu

By mukusimbisa muviri vachinzwisisa zvikurukuru rutapudzo pamusoro adipose zvinyama uye tsandanyama chivakwa. Makirasi chinangwa kuwedzera uremu, rakasiyana nokudzidziswa simba. Zvakakosha kuronga zviitwa zano: uwandu nokudzidziswa, mumwe yakatarwa kurovedza, nhamba seti uye seti. Zvakaoma kuita zvinozoita, kana kwete chirongwa. vanoronga Anoshamisa kwazvo kukurira pamusoro zvinangwa, yemazuva matatu paradzanisa kuti zvakohwewa. Ngatitarisei kuti chii, chii rinotenda vanobatanidzwa chirongwa uye sei kuita, kuti nechokwadi kukura tsandanyama tishu.

Ndechipi-zuva matatu yakateurirwa uremu?

Chii anorimwa? The-zuva matatu yakateurirwa kurema - hazvina kufanana 3-zuva hurongwa nemakirasi pavhiki. zano Izvi nevakawanda zvikuru. Akawana tendero pakati nyanzvi, yepamusoro vatambi uye beginners chete kudzidza kutanga muviri zvinoumba.

Maererano zano iri, zvose tsandanyama vari rakakamurwa mamwe mapoka. Panguva imwe neimwe Workout ari nokuveza boka rimwe chete. Saka, vhiki kunosanganisira zvose tsandanyama, uye ipapo kamwe chete. Somuenzaniso, musi weMuvhuro akashanda panze biceps uye musana. Wednesday - kushanda pamusoro triceps uye muchipfuva. Musi weChishanu, vachisiya pamafudzi uye makumbo.

Kwenguva refu, vavaki akaedza kupomba tsandanyama mapoka ose muna imwe Workout. Zvisinei, nokufamba kwenguva, zvakava pachena kuti zvirongwa zvakadai kukwana. Mutambi aifanira kuita zvakasiyana-siyana kurovedza, anouya. Chokwadi, mutoro uyu zvinotungamirira kuneta. Somugumisiro, wokupedzisira muviri boka haana kupa zvakafanira kupomba netsandanyama.

Pano uye unotsiva kunetesa, regai kupa zvinozoita nemakirasi matatu akatsemura pasi. Hwaro kurovedza kwakadaro wakaparadzana kupomba hwemapoka tsandanyama zvakasiyana.

The chikuru zvakanakira paradzanisa makirasi

Unotova kunzwisisa sei pakusarudza vatambi vakawanda kurega kudzidzisa pamusoro zano ichi - pane mukana kushanda qualitatively tsandanyama. Asi ichi hachisi chete mukana nokudzidziswa uku zano.

Yakateurirwa kurema ane nhamba zvakanakira:

1. Ya kudzidziswa. Sezvo aishanda kunze chete mumwe boka tsandanyama, ukuwo, akaderedza nguva zvidzidzo. Kana pamberi chiitwa aigona kutora maawa 1.5-2, kuti hurongwa uritsemure rinovapo maminitsi 30-45 chete.
2. Kuwanda kurovedza. Zviri nyore zvikuru kuti unyatsoteerera mumwe boka tsandanyama kupfuura muviri wose. Sezvingatarisirwa, muchiitiko ichi, munyama vakasarudzwa achaparadzwa vakashanda zvikuru zvakanyanya uye nani unhu.
3. Mafungiro. Hapana vangati kubudirira zvabuda, chinhu ichi anobatsira inokosha basa. Bvumiranai kudzidziswa ya 2:00, ichiteverwa kunzwa kuneta zvikuru, kashoma kuti mumwe munhu achange kuita, pane kubatsira. Chimwe chinhu - zviri yemaminitsi 30 chidzidzo, pashure iyo pane zvishomanana ndichisveerera pamusoro tsandanyama uye nokudaro migumisiro vari nani zvikuru.

Drafting paradzanisa

Varairidzi yakatanga 3-zuva mahwanda chirongwa zhinji kunobudirira. Pasinei kusawirirana kwavo, kazhinji vanenge yakavakwa pamusoro ichocho - "kusunda-muedzo". Izvi zvinoreva kuti aparadzane kuti vakawanda muchiuto kunosanganisira kutsanangura imwe chidzidzo kudhonza tsandanyama, pane dzimwe - kungoita. In wechitatu muviri raisanganisira uchikava.

Ndezvipi zvaungasarudza anogona kupihwa mumwe mutambi? Inonyatsobudirira vanonzi inozotevera-zuva matatu rinotsemuka.

A musimboti chokutanga chinosanganisira kudzidza:

• musana tsandanyama - the biceps;
• zamu rinenge - the triceps;
• dzakaderera migumo - pamafudzi.

In wechipiri musiyano wezvinyorwa pumped:

• shure - triceps;
• pectoral tsandanyama - pamapendekete;
• gumbo tsandanyama - pamafudzi.

In yechitatu musimboti dhiri:

• shure - richifudzwa
• okumusoro migumo - pamapendekete;
• tsoka.

Wechina musimboti kupomba yo:

• shure tsandanyama - biceps - shure deltas;
• Zamu - triceps - mberi deltas;
• tsoka.

uchisarudza

Sezvaunoona, nyanzvi dzakatanga nhamba kudzidziswa zvirongwa. Ndokusaka munhu asati kazhinji mubvunzo unomuka: ndeupi wavo unofarira? Yega ine yayo mikana, uye harisi pasina zvaunokanganisa. Saka, zvakanakisisa-zuva matatu yakateurirwa kurema - ndiwo kudzidzisa vanoronga kuti zvifambe iwe.

Kakawanda, matiroko vakasarudza musiyano pakati kuekisesaiza yako yokutanga. Kunakisa kuparadzana uku vanachiremba ona zvinotevera:

1. Mumwe tsandanyama boka iri akashanda 1 nguva kwemazuva 7.
2. Kana zvitima shure, hazvo akashanda kunze biceps. Saka "kupedzisa kubvisa" tsandanyama wava pamukova pakuguma Workout.
3. Zvataurwa zvinoshandawo mamwe mapoka: chipfuva tsandanyama - triceps.
4. tsoka Nhambo apedza basa machira pamafudzi. Training repasi wamativi kunopa yakasimba anabolic apindure. Nokuda kwaizvozvo ivo deltoid tsandanyama inopa simba chinotiita kutanga.

Kunyanya chisarudzo

Panyaya iyi, kusarudza inonyatsobudirira Zano kurovedza vanofanira kufunga zvakawanda zvinhu:

1. Paul. Split-kudzidzisa varume nevakadzi akasiyana chaizvo. Izvi zvinosiyana zvinhu zvizhinji, ramakagadzwa yakasiyana sechivako tsandanyama corset uye zvinangwa zvakasiyana. Girls vanotanga kushandisa kuderedza uremu uye mupe muviri chiedza ruyamuro. The-zuva matatu yakateurirwa uremu varume - ndiko kuvaka yakanaka nhamba. pauriri Strong akarwawo kurovedza kwakadaro, vachitsvaka kupa "lumpiness" biceps uye "brickwork" muchina.
2. The pamwero kudzidziswa. Kana uri mutsva, unofanira kuenda zvakananga chokurovedza paradzanisa. Nyanzvi vanokurudzira nguva yokutanga panguva imwe, kupomba tsandanyama mapoka ose. Izvi zvichaita nechokwadi nemaonero uye yakafanana kukura kwomuviri. Uye chete kuwedzera simba uye simba zvavakawana, unogona zvakachengeteka anozodzidza paradzanisa makirasi.
3. Kuvaka. vanhu vose vari muzvikamu 3 Marudzi: ectomorphs, endomorphs uye mesomorphs. Zvichienderana muviri, vamwe vanokwanisa kukurumidza kuvandudza muviri wavo. Nokuti vamwe, basa iri rinenge sabvumika. Ndokusaka nzira yokurovedza kuva akasiyana zvachose.

Chimbofunga zvidzidzo zviri varumbidzwa varume, zvichienderana muviri wavo mhando.

Recommendations nokuti ectomorph

Kakawanda varume, saka siyana nomuviri, vane nhamba zvivako. Pashure pezvose, ivo dzinoratidzwa mufananidzo chaizvo "tetepa", tetepa uye maoko nemakumbo refu. vanhu vakadaro vari zvakaoma uremu. Izvi zvinosiyana imwe muviri kwazvo. Asi usaora mwoyo. Yakarurama yokutaura kudzidziswa kuchaita kuchinja "zvikanganiso" izvi pahunhu.

The-zuva matatu paradzanisa kuti yakatarwa uremu ectomorphs pachishandiswa audzwa izvi:

1. Nyaya iri zvinokosha muviri.
2. Duration makirasi havafaniri kupfuudza maminitsi 45.
3. Dzokorora chiitwa nerimwe tsandanyama boka 6-8 nguva. Nzira zvinofanira kuva 4-6. Izvi zvichaita nechokwadi kunonyanyisa zvabuda kubva muviri.

Uyezve, kana uri ectomorph, yeuka mufundisi ushe: zvakawanda - hazvisi nani.

The syllabus nokuti ectomorph

Zvino funga chii chinofanira redunhu kudzidziswa kuti zvakakwana dzakaonda murume anogona zvakanaka ropa mumuviri.

Nyanzvi vanokurudzira zvinotevera yakateurirwa matatu kurema ectomorph.

Pazuva rokutanga riitwe makumbo uye maoko achibatsirwa kurovedza izvi:

• squat (Dzokororai 8 nguva, zvichiita 3 rinovira);
• benching makumbo (6-8 nguva - 3);
• benching dumbbells ari nokugara nzvimbo (6-8 - 2);
• bhenji wokudhinda tsvimbo, kungoita izvozvo kubva seri musoro / chipfuva vamire (6-8 - 3).

Panguva inotevera Workout (pashure 1 zuva rokuzorora) zvikwereti bhokisi uye triceps, kushandisa:

• bhaa michina, muna supine nzvimbo (8x - 3 kusvika);
• French michina vari supine kana akarurama nzvimbo (6-8 - 3);
• dips ingashandiswa pazvisviniro, complicating Zviidzo pamusoro pechiso vachida (6-8 - 3);
• kuwedzera okumusoro Mbabvu yakamira chikwata (6-8 - 2).

Last nokudzidziswa chegungano wemazuva matatu kosi (zuva pashure zororo racho) nechinangwa panguva elaboration yacho musana uye biceps. chinangwa ichi kunokwanisika:

• kudhonza (varumbidzwa kuremedza) yakafara kubata (dzokorora kunonyanyisa kanoverengeka, kuita 2 nzira);
• akapinza tsvimbo, panguva tilting, bhandi (8 - 2);
• postural tsvimbo (3, 6-8);
• nokusimudza tsvimbo pamusoro biceps (6-8 - 3).

Mushure chidzidzo akapa zororo - nokuti 2 kwemazuva.

mazano mesomorph

chikamu ichi zvinosanganisira vanhu vane hunhu dzakabudirira tsandanyama, yakakura bhokisi, refu mutumbi. Vane tsandanyama guru guru inowedzerawo. Vanhu vane bumbiro yakadaro chinonyanya nyore muviri wakanaka.

Wakapamura kuisa mesomorph uremu kwakavakirwa mirayiro iyi:

1. Zvinokurudzirwa kuti kudzokorora chiitwa 8-12 nguva. Nzira vanofanira kuita 6-8.
2. Akabvumira mu basa rinokosha muviri kunatsiridza tsandanyama marudzi.
3. Mukirasi yakarumbidza mapoka rimwe kudzidza 2-3 tsandanyama tishu.

kurovedza kunzwisisa

The-zuva matatu paradzanisa kuti tsandanyama muchiuto mesomorph yakavakwa pamusoro muzvirongwa izvi.

NeMuvhuro, ari akashanda tsandanyama ari shure, mapendekete dzinotevera kurovedza:

• kudhonza (kusashanda mutoro) pamusoro pamatanda (kufadza nhamba achidzokorora nguva, kuita 2 kusvika);
• mumwe chebasa tsvimbo, muviri kurerekera (10-12 - 3);
• deadlifts (8 nguva - 3 nemhando);
• zhimom tsvimbo, kungoita izvozvo pazamu, akamiswa (10 - 3);
• kudzokorora chiitwa, asi zvino ari pamateru (ka12 - 2 nemhando);
• vachisimudza dumbbells, zvakauya chikamu (12 - 3);
• kumanikidzwa (25 - 5).

Mune akabatikana ezvinhu kuvandudza chipfuva tsandanyama uye maoko chinosanganisira:

• Rutoto dumbbells pabhenji, nhema (ka12 - 2 nemhando);
• benching tsvimbo, muna supine nzvimbo (10 - 3);
• tsvimbo waigona (biceps) (10 - 4);
• yokumusoro muzvidimbu ekisitenjeni nenzira iri chinogumbura pasi (12 - 3);
• benching dumbbell apo akarara raiiswa pechiso (12 - 3);
• nokusimudza dumbbells (the biceps) (12 - 3);
• French bhenji chewaini, avete pamusoro pabhenji, neshamhu (10 - 4);
• wokudhinda (25 - 5).

Pazuva rechitatu (Friday) zvikwereti tsoka achibatsirwa:

• squats, vachibatirira barbell pamapfudzi ako (ka12 - 3 nemhando);
• kuwedzera dzapasi dzomuviri muchina (12-15 - 2);
• pakurera pamusoro tiptoe mune richimire, agere nzvimbo (14-20 - 4);
• gumbo curls, paaiva muchina (8-10 - 3);
• Gumbo Press (8.10 - 3);
• wokudhinda (25 - 5).

Features mabasa endomorphs

chikamu ichi zvinosanganisira vanhu vari vachida corpulence. Vari kukurumidza kuwedzera uremu, riri rakaramba munzvimbo pazvidya, dumbu, mazamu chimiro kuipa, mapendekete.

endomorphs kudzidziswa yakavakwa pamusoro zvinotaurwa:

1. Musimboti zvidzidzo - rinorema muviri, kupa mafuta unopfuta uye kutungamirira kuti kuvandudzika (kukura) kuti kwetsandanyama.
2. Penguva nokuti zororo pakati nemhando anopiwa usingashandi nguva - hapana kupfuura 60-90 seconds.
3. Ya kurovedzwa kunobva 90 kusvika 120 maminitsi.

nokudzidziswa kunzwisisa

The-zuva matatu yakateurirwa uremu endomorphs inoumbwa zvinotevera zvidzidzo.

On Monday izvozvo akataura kuita mufananidzo achishandisa muviri kwakadaro:

• vakabata vanogara kupota vane barbell pamafudzi ako (12-15 nguva - 4 nemhando);
• Gumbo Extension pamusoro muchina (12-15 - 3);
• runonditsikirira rezasi Mbabvu Simulator - akarara pasi (12 - 3);
• gumbo curls, uyewo nomusi muchina (10-12 - 3);
• runonditsikirira shamhu, kuda kurwisa chipfuva mu akarurama nzvimbo (10-12 - 4);
• kupomba nhau (2-3 anoratidza zvipenyu);
• michina vane dumbbells ari kugara munzvimbo naye maoko pamusoro musoro (12 - 3);
• kusvetuka tambo, basketball (10-12 min.).

NeChitatu Siyanisai kudzidzisa kushandisa:

• benching pakapuranga tasangana chinjikira nzvimbo (10-12 nguva - 4 nemhando);
• Rutoto dumbbells avete pabhenji (12 - 3);
• benching dumbbell vasara nhema pamusoro pabhenji vachida (12 - 3);
• ekisitenjeni maoko pamusoro chinogumbura nenzira downwards (12 - 3);
• French benching tsvimbo ndokutsika Ez, amudanire (10-12 - 3);
• chibooreso wokudhinda (2-3 howa);
• basketball, tambo (10-12 min.).

Uye musi Friday, kuvandudza muviri wako muchiitwa dzakadaro:

• kweva kupota kuti chipfuva / chirebvu pamusoro pamatanda (8-15 nguva - 4 nemhando);
• akapinza tsvimbo panguva tilting kuti dumbu (10-12 - 3);
• postural tsvimbo (3 8);
• traction T pamutsipa kunharaunda pechipfuva pa mafungiro (8-10 - 3);
• nokusimudza dumbbells paakanga agere pachigaro pamusoro biceps (10-12 - 3);
• amusimudze tsvimbo ari kumira chinzvimbo, mukuru biceps (8-10 - 3);
• Swing wokudhinda;
• basketball, kurovha tambo.

Makakamura Workout wako kubudirira sezvinobvira, zvakanakisisa kuasimudza pasi pokudzora murayiridzi gona. Izvi zvinonyanya kukosha beginners.