The usoro ọzụzụ maka uka mbanye

The mgbasa ozi nwere ike ịgụ na ọbụna ele dị iche iche arụsi maka inweta dabere muscle. Otú ọ dị, ọ bụghị ndị nile na-akwụ ụgwọ zuru ntị kwesịrị ekwesị na iri ezigbo nri mgbe ọzụzụ. Ya bụ, ọ pụrụ ịbụ "ezi" ahụ ya. Nke ezigbo ọnụ ọgụgụ klas kwesịrị ruo ugboro atọ n'izu, na mkpa na-eri n'ụzọ kwesịrị ekwesị kwa ụbọchị.

Ọkọnọ a usoro ọzụzụ maka a set nke arọ pụrụ iyi onye tedious, ebe ndị bụ isi na ụkpụrụ nke were - ugboro ugboro na mgbe etiti oge cycles. Ya uru bụ anụ nwayọọ nwayọọ na-abawanye na ike na ike ahu uka (zuru ezu mbo - ruo otu ọnwa n'arọ). Ọzọkwa, na-esonụ a usoro na-enwe ụfọdụ ahụmahụ nke ọzụzụ dị otú ahụ bụ ihe na-erughị otu na ọkara ọnwa, o kwere omume na-azụ ruo ọnwa isii nọgidere. Irè nke ndị ọzọ omume efu mgbe naanị ọnwa abụọ.

Akụkụ ihe omumu omume na ibu na-na eri oké nri nke "dị mfe" na "ike" ụbọchị. Ọ bụ ekele nke a obibia e nyere oge zuru ezu iji zuru ụfọdụ muscle iche iche, na ndị na-eme egwuregwu ga-arụpụta ezigbo ihe.

Ugbu a na ihe zuru ezu. usoro ihe omume okirikiri na gbakọọ maka ụbọchị 16, nke nwere ike ụba na 18-20. N'etiti ọzụzụ nyere ụbọchị ike, ị nwere ike ime na ụbọchị abụọ ma ọ bụrụ na ọ dị mkpa.

The usoro ọzụzụ maka set ibu bụ ike-kpụ ọkụ n'ọnụ na, Ya mere, nri na fọdụrụ ga-nyere na zuru. Ọkachamara nwere ike ikwu na tinye testoterona oriri na-edozi-ime ọgwụ ọjọọ na Creatine (dị ka Tribulus na Ecdysten). Mgbe ụfọdụ, ezi enyemaka nwere ike ịbụ creatine, ma naanị na kwesịrị ekwesị na-akpachara anya n'ikuku. Na-eme ka protein nri dị mkpa iji tinye protein ntụ, ma nke ezi mma. Ha ga-eji ma na nri na n'etiti nri. Ọ ga-kwuru na, n'agbanyeghị na elu kalori nri, usoro ọzụzụ na n'oru ọha mmadụ ga tufuo achọghị abụba.

Otú ahụ, tụlee iji nke oriri na-edozi na emega ahụ. Diet banyere otu on niile ụbọchị nke izu, ị nwere ike naanị ịgbanwe akwụkwọ nri na mkpụrụ osisi ọnụ. Ma-arụsi ọrụ dị iche iche onye ọ bụla ọzọ.

Nri ga na-amalite nri ụtụtụ nwere àkwá (3 PC.), Na a ụzọ nke obere na-apụta teaspoons jam, unere (1-2 PC.), Na amino asịd (2 capsules), vitamin na mineral.

Lunch mejupụtara nke esie ọkụkọ ara anụ (160 g.) Ma ọ bụ protein n'olu (30 ml), abụọ tomato, iberibe ala-abụba cheese na a ụzọ nke Mpekere achịcha (ọkacha mma nwa).

Maka nri ehihie, ị ga-eri sie ọkụkọ ara fillet (160 gr.), A efere osikapa, 300 grams nke brọkọlị na abụọ amino acid capsules.

Otu awa tupu mgbatị kasị mma na-aṅụ 300 grams gainer, na nkeji iri abụọ - otu serving of creatine.

Mgbe ọkara awa mgbe ụlọ akwụkwọ aṅụ a protein ma ọ bụ atọ amino acid capsules.

N'ihi na nri abalị, ọ kasị mma na-eri 250 grams nke sie agwa, sie azu ma sie carrots.

Ọzụzụ na Monday-amalite na a nkeji ise na-ekpo ọkụ-elu. Ọzọkwa omume rụrụ na-esonụ iji:

1. Bench mkpara a kehoraizin ọnọdụ. Nke a mmega nwere ike dochie zhimom dumbbell. Malite na a ìhè ibu obibia, na-arụ ruo 18 repetitions. N'oge ọzụzụ mkpa ka ị-eme ka ezigbo ike nke-egbu - 6 reps maka 4 tent iji kacha ibu.
2. Press mmanya ịbụ na ọnọdụ na ihe n'akuku nke 45 degrees (otu osisi ike dị ka na mbụ na-eme).
3. Eguzo curl na a barbell.
4. Curls iji dumbbells (mmega "hama").

The usoro ọzụzụ maka a set nke uka media ga-iso nke ndị na-esonụ omume:

1. na-ekpo ọkụ na-elu-
2. Deadlift. Ọ na-achọsi ike na-ebu n'okpuru nlekọta nke ọzụzụ na njikọ na o kwere omume mmerụ ma ọ bụrụ na-ekwesịghị ekwesị rụrụ.
3. Iburu na mmanya
4. Ejikọta belt na ala ngọngọ.
5. Bench na kwụ bench warara adịgide.

The ọnụ ọgụgụ nke tent na repetitions na-setịpụrụ dị ka Monday.

Ọzụzụ na Friday na-agụnye ndị na-esonụ set nke omume:

1. Ọkụ n'elu.
2. Press mkpara obi mgbe ọ nọ ọdụ.
3. Bussing guzo dumbbells na aka.
4. Na a barbell on ubu gi squats.
5. Flexion na ndọtị ụkwụ a na-amụ.