Mgbatị 3 ụbọchị n'izu: Atụmatụ na usoro

Egwuregwu ọzụzụ na-ajụkarị banyere otú iwu muscle n'ozuzu na mkpa otu onye karịsịa. Iji mezuo nke a, mepụtara ọzụzụ pụrụ iche okụre nke omume. Na ọnụnọ nke ebughibu Mee bụ ọbụna mfe imeta chọrọ N'ihi ya, n'ihi na ha adịghị kwesịrị ịrụ ọrụ na abụba na-enwu. N'isiokwu a kwesịrị nṅomi usoro ọzụzụ maka 3 ụbọchị.

Ntụziaka maka beginners

N'ihi na ndị kasị dị irè na, ikpeazụ ma bụghị dịghị ihe ọzọ, nọrọ ná nchebe n'ihi nke omume dị oké mkpa kwesịrị ekwesị na nzukọ nke ọzụzụ usoro. Ọtụtụ mgbe beginners ọkụ n'obi ngwa ngwa hụ onwe gị na a ọhụrụ ahụ, ya mere, ha na-amalite na-azụ ugboro 3 a ụbọchị, na-eleghara anya nchekwa iwu na gabiga ókè ịnụ ọkụ n'obi na klaasị. N'ihi ya, kama obi ụtọ na ezi mmetụta na-merụrụ ahụ, ahụ erughị ala na obi nkoropụ.

nkwali

Ọdịdị mmadụ na-kere nke na-arụ ọ bụla ọrụ na-achọ ogologo oge na-eri agha ndị mmadụ mkpa na-akpali. Ma ọ bụghị ya ekworo cools ngwa ngwa. mgbatị 3 ụbọchị n'izu na-akawanye na ndepụta nke ihe aga-eme. N'ihe gbasara egwuregwu eme anyị nwere ike ikwu na-esonụ. Ọ dị mkpa ka nwere a table nke ị ga-aba kwa izu nha nke ahu kwa. The amalite ga-akụkụ tupu arụsi. Ọ ga-eti na ọ bụla dị ịrịba mgbanwe ga-ahụ naanị mgbe ụlọ akwụkwọ maka banyere ọnwa atọ.

Olee otú ime omume

Maka ezi tempo na ọzụzụ a na-atụ aro maka beginners classic Nchikota - 3 ụbọchị a izu nke ike ọzụzụ na aka nke niile muscle iche iche. N'oge ndị dị otú ike ahụ ga-enwe oge na-agbake na a ga-pumped. Ụyọkọ akpọ okwu bụ "gbawara n'etiti" - ọzụzụ atụmatụ maka 3 ụbọchị. Gbasaa na-enye omume na atọ tent nke asatọ ruo iri repetitions na atọ na-ewe nkeji oge izu n'etiti tent. Tupu mmalite nke ọmụmụ a bụchaghị nọrọ iri na ise na-ewe nkeji na-ekpo ọkụ na-elu-, sochiri pumping - akpa omumu nke mgbagwoju ugboro ugboro iri abụọ ugboro na a obere arọ na okpomọkụ na rosh ọbara ka uru ahụ. Na-eso ihe na-rụrụ na-ama na-arụ ọrụ dị arọ. Na oge nke ọzụzụ kwesịrị ịbụ ihe ọzọ karịa iri na ise awa.

oge nke usoro ihe omume

Dị ka a na-achị, iji nweta karịa mmetụta nke usoro ọzụzụ ruo ụbọchị 3 mepụtara a na-aga n'ihu ije n'ihu. Nke a pụtara na a na-set nke omume rụrụ ruo ọnwa abụọ, mgbe ahụ, usoro ihe omume ga-agbanwe. Ọ dị mkpa iji zere muscle Habituation-adịgide adịgide ibu pụtara na ihe ga-akwụsịlata ma ọ bụ kwụsị mmepe nke muscle uka.

muscle mgbake

Echiche nke muscle mgbake bụ bụghị naanị resumption nke ike onunu, ma nwughari nke ya mkpụrụ ndụ. Kụziere irè ọmụmụ abụọ iwu eji na-eme egwuregwu:

• otu muscle otu ọzụzụ otu ụbọchị n'izu;
• kwusi n'etiti arụsi bụ site na 48 ruo 96 awa.

Nke a ezumike na-enye ohere ka ahụ nwee glycogen idochi nọrọ ebuka. Mgbake nke mkpụrụ ndụ na-adị na izu abụọ - ọ na-adabere àgwà nke organism. mgbatị 3 ụbọchị n'izu, na-enye bụghị nanị na kpụ ọkụ n'ọnụ ọzụzụ, ma na-a-ezu naanị ike.

kwesịrị ekwesị oriri na-edozi

Isi ihe na-akpata, na-enweghị nke na ọ gaghị ekwe omume na-ọbụna a obere anya na ya pụta, na-ọma haziri nri. 3-ụbọchị usoro ọzụzụ na-enye kpọmkwem idebe ekwukwa n'akwụkwọ ndụmọdụ, nke na-enye ọrụ ịga nke ọma site banyere 70 percent. General chọrọ - ewepu si eji nke ọdụdụ, ụtọ, e ghere eghe, ntụ ọka, na-aṅụ ọtụtụ mmiri.

menu mkpa

Ndika nri maka dabere ndị mmadụ nwere ike na-enye ndị na-esonụ:

1. Maka nri ụtụtụ, na-aṅụ a di na nwunye nke sie àkwá, oatmeal ma ọ bụ buckwheat, dum ọka breads na ihe ọṅụṅụ.
2. Lunch nwere ike iso ndị mkpụrụ osisi ma ọ akwụkwọ nri na protein emee ka anya doo.
3. Lunch kwesịrị iso nke a anụ ma ọ bụ azụ efere na osikapa ma ọ bụ nduku ihe ndozi.
4. Nwere ike ugboro ugboro n'ehihie nke abụọ n'onwe nri ụtụtụ.
5. N'ihi na nri abalị, mkpa ka i rie a anụ efere na osikapa ma ọ bụ nduku na ihe ọṅụṅụ.
6. N'ihi na ọkara otu awa tupu alakpu ụra mkpa eri cheese na-aṅụ otu iko protein shake.

Dị ka ị pụrụ ịhụ, na menu maka dabere ndị mmadụ pụrụ isi nnọọ ike na-akpọ a na-eri ihe, ma kama a ụdị nri iji nweta ihe n'ihi nke egwuregwu ọzụzụ. Atụmatụ na oriri na-edozi, nakwa dị ka usoro ọzụzụ ruo ụbọchị 3 kwa izu, a ga-hụrụ nditịm.

Gịnị ka anyị ga na-azụ

The isi muscle iche iche aka na ụbọchị atọ classic ndị gbawara n'etiti ndị:

• na deltoid muscle,
• caviar,
• triceps,
• obi mọzụlụ,
• aka
• azụ mọzụlụ
• pịa
• apata (quadriceps)
• biceps.

Ọzụzụ maka mkpa ndị mmadụ iji gbaa muscle - nke a bụ na-akpọ "omume na ibu", 3 ụbọchị a izu na-ekewa n'ime klas na dị iche iche muscle iche iche.

Basic omume ji na ọzụzụ

Iji jiri uru ahụ obi nwere ike ikwu na ndị na-esonụ:

1. A ezi isi omume bụ bench presses na dumbbells-agha ụgha. Ha na-evenly kwajuru pectoral uru na-ọma ruru eru maka beginners.
2. Na-arụ ọrụ nke elu obi uru ezigbo bench pịa na ihe mgbada. Mgbe ọ na-agba ọsọ, ị nwere ike ọzọ n'etiti barbells na dumbbells.
3. Onye nke kasị mma omume na ala thoracic region nke mgbapụta bụ a reverse bench pịa na ihe mgbada bench.
4. N'ihi na a ọma Olee na tinye olu ala obi kwesịrị ekwesị dips.
5. Good gbatia uru ndị dị mfe pushups.

N'ihi na klas na azụ mọzụlụ dabara ọzụzụ dị otú ahụ:

1. Otu n'ime ndị kasị dị irè n'ihi na lat esiri mkpanaka-atụle ga-na a weturu ọnọdụ nke ụlọ.
2. Maka mmepe nke otu uru ahụ dị ka ọ dị mkpa na-agụnye ihe omume nke ọmụmụ a obosara adịgide esiri-elu. N'ihi na ndị na-enwe ike eme ihe karịrị iri na abụọ repetitions, ị nwere ike itinye ndị ọzọ nsogbu.
3. Ọzọkwa ọma-e azụ vetikal ngọngọ nke nzube na obi.

Igosipụta uru apata na-atụ aro ndị na-esonụ na klas:

1. The kasị mma n'ihi na nke a nzube - squats. Ọ bụrụ na mere ziri ezi, ihe a na oké ọnọdụ nke apata kwesịrị yiri ka n'ala. Ọ na-arụ ọrụ n'ụzọ zuru okè quads na ụkwụ enwekwu ibu ibu.
2. Maka mmepe nke hamstring na quadriceps ịrụ miri lunges na igwe.
3. N'ihi na miri ọrụ nke n'azụ uru apata -eme ụkwụ curl na simulator.

Egosipụta biceps:

1. General otito omumu nke a muscle otu a na-ewere na ịrị elu nke mmanya na biceps. Iji hụ na kwesịrị ekwesị ụkwụ na-etinye na obosara nke ubu ya, bụ otu anya na-ewe iji adịgide ụtarị. Shell zie nwayọọ zere mgbu. N'ihi na oge mbụ ga na-eche nrụgide na forearms.
2. "Elu" uru ike a na-eweli dumbbells on biceps na ihe mgbada bench. Nke a mmega bụ ndị kasị dị irè na-arụ ya mgbe nile.
3. N'ihi na di iche iche ọzụzụ nwere ike ide Anam Udeme reverse adịgide.

Iji na-enye udi na deltoid muscle na-atụ aro ndị na-esonụ na klas:

1. The kasị mma na nke a ụdị atụle pịa nke a mmanya n'azụ gị isi.
2. Iji nye gị uru a dịgasị iche iche nke ibu, i nwere ike iji a barbell bench presses na a adade itie.
3. N'ihi na ihe na-omimi amụ deltoid uru nke ubu-ezigbo bench presses na dumbbells na a nọ ọdụ ọnọdụ.
4. The ikpeazụ omumu a usoro nke ubu nwere ike ịbụ na ọtụtụ adahade site n'akụkụ nke aka na dumbbells.

Akwara ọzụzụ abdominals kwesịrị ịrụ ndị na-esonụ set:

1. The isi mmega - agbagọkwa ịgha ụgha. Ọ nwere ike na-rụrụ ma na larịị na on ihe mgbada.
2. Ghara kwatara akwata na ukwu na-atụ aro na-ebu oblique nje ọgụ.
3. N'ihi na mmetuta nke ala pịa ga-adị irè ụkwụ Akpọlite.

N'ịkpụzi forearms enyere ndị a na omume:

1. N'ihi na ezi olu na-enye a otu nke uru ahụ kwesịrị ekwesị barbell curls na wrists.
2. Kpọtụrụ aka n'akụkụ ga-arụ ọrụ na aka ruru na wrists na osisi, iwere reverse adịgide.

Ịzụlite nwa ehi akwara, iji ịrị na mkpịsị ụkwụ gị mgbe ọdụ ma ọ bụ guzo, na ojiji nke igwe.

N'ihi pumping trapezius muscle bụ ihe omume a dị ka shrugs - azụ n'ubu na ọnụnọ nke igwe na ya aka. Ọ nwere ike na-rụrụ na dumbbells na a barbell. The shells nwere ike nọ na arụmọrụ nke ma n'ihu ma n'azụ. Na-achọta n'ubu ke kasị ọnọdụ kwụsịtụ n'ihu ẹsụhọde. Mgbatị a ga-eme na-enweghị ayak n'ubu okirikiri mezuo iwu.

Mmemme maka beginners

mgbatị 3 ụbọchị n'izu, mejupụtara abụọ gbawara na mkpa ka a alternated na a kwa izu.

Gbasaa nọmba 1

Monday - obi mgbatị, triceps pịa:

• presses mkpanaka dina (na bench);
• French presses;
• barbell bench presses na a warara ọdịdọ;
• Dumbbell presses mgbe ụgha ma ọ bụ ọdụ na ihe mgbada bench;
• ahu na-agbagọkwa, dina a bench.

Environment - na-arụ ọrụ azụ, biceps, forearms, pịa:

• kwụ nzube ngọngọ;
• nzube mkpanaka ahụ na a weturu ọnọdụ;
• sere ahụ, aka n'obosara iche;
• eweli barbells na biceps;
• gbagọrọ agbagọ wrists ka osisi;
• adahade ogologo ụkwụ na supine ọnọdụ.

Friday - omume ụkwụ na deltoids:

• squats;
• ụkwụ ndọtị tọgbọ na simulator;
• ebili na ha na mkpịsị ụkwụ na ibu;
• Dumbbell bench presses na a nọ ọdụ ọnọdụ;
• barbell presses n'azụ isi mgbe ọdụ;
• acha ọkụ n'ọtụtụ ebe gafee n'akụkụ ogwe aka na dumbbells;
• agbagọkwa na ngọngọ.

Gbasaa № 2

Monday - obi ọzụzụ, triceps pịa:

• Dumbbell presses dina bench;
• mmanya presses na mmasị ụgbọelu ahụ;
• Mbelata aka na simulator;
• dips (elbows tinyere ahu);
• triceps pịa na vetikal ngalaba;
• adahade ogologo ụkwụ na supine ọnọdụ.

Wednesday - azụ, biceps, forearms, pịa:

• setịpụ aka obi vetikal ngọngọ ke itie "a adịgide";
• setịpụ otu ogwe aka dumbbell;
• eweli dumbbells on biceps ọdụ;
• barbell curls na wrists, laa azu adịgide;
• agbagọkwa na ngọngọ.

Friday - ụkwụ na Delta:

• ụkwụ pịa;
• nwụrụ anwụ achọsi ike inweta;
• ụkwụ flexion na simulator;
• ụkwụ ebili na mkpịsị ụkwụ gị mgbe ọdụ;
• guzo barbell presses;
• Dumbbell presses mgbe ọdụ;
• Wiring dumbbells na mkpọda;
• adahade ogologo ụkwụ dina.

The omume, nke na-eji arọ shells, ọkacha mma insuring n'iru ibe.

Maka ndị chọrọ ifelata na ụmụ agbọghọ na

Nke a mgbagwoju bụ eluigwe na ala na ike ga-eji dị ka a usoro ọzụzụ maka 3 ụbọchị n'izu n'ihi na arọ ọnwụ. Na nke a, ihe omume na-rụrụ na obere igwe na obere oge izu n'etiti tent. Ihe oriri kwesịrị ịgụnye ọzọ protein oriri, na-aṅụ atọ lita ọmụmụ a ụbọchị, na-eri nri anyasị ikpeazụ - bụghị mgbe e mesịrị ka awa atọ tupu alakpu ụra. Ụra na gbakee kwesịrị nwere a oge nke na-erughị awa asaa.

usoro ọzụzụ ruo ụbọchị 3 maka a girl a obere dị iche iche n'ihi na ọdịdị nke nwanyi ahu. The omume bụ otu, ma na ọnụ ọgụgụ nke tent na-ụba na nke 5, na reps - ruo 15, a ezumike n'etiti tent - 30 sekọnd. Ke akpa ọkara nke nwanyi okirikiri a na-eji ihe kacha ibu, nke abụọ ha na-ubé belata.