Amazing izinsuku 3 ngesonto: amathiphu namasu

abaqeqeshi Athletic babuzwe mayelana nendlela yokwakha kwemisipha ngokuvamile nasebubini oyedwa ngokukhethekile. Kuze kube yimanje, ithuthukiswe ekhethekile ukuqeqeshwa izakhiwo umzimba. Phambi emncane ngomzimba ngisho lula ukufeza umphumela oyifunayo, ngoba akudingeki ukusebenza esivuthayo fat. Kulesi sihloko ohlelweni okuyisibonelo ukuqeqeshwa izinsuku 3.

Ukufundiswa Wabasaqalayo

Ukuze ngempumelelo kakhulu futhi, okokugcina, kulondeke yi ukuzilolonga kubalulekile inhlangano efanele yenqubo ukuqeqeshwa. Isikhathi esining impela Wabasaqalayo bemagange ngokushesha ubone ukuthi umzimba kuvuselelwe, ngakho baqala ukuqeqesha izikhathi 3 ngosuku, ukuze imithetho ukunganakwa ukuphepha ngokweqile abashisekayo amakilasi. Ngenxa yalokho, esikhundleni injabulo umphumela oyifunayo ukuba abalimele, ukungezwani nokukhungatheka.

nesisusa

Ubunjalo besintu ngokwesisekelo owadalwa ukuze enze noma yimuphi umsebenzi kudinga eside nezindleko amabutho abantu badinga ugqozi. Kungenjalo nentshiseko epholisa ngokushesha. Amazing izinsuku 3 ngesonto futhi uthola ohlwini imisebenzi. Mayelana nezenzo ezemidlalo sikwazi ukuncoma okulandelayo. Kuyadingeka ukuba itafula lapho uyongena izilinganiso masonto onke nemingcele umzimba. Esizoqala kuyoba Ubukhulu ezithathwe ngaphambi ukusebenzisa. Kufanele kukhunjulwe ukuthi noma iziphi izinguquko eziphawulekayo kuzobonakala uma sekuphume isikole naye kungathi izinyanga ezintathu.

Kanjani ukwenza ukuzilolonga

Ukuze ukuqeqeshwa efanele Tempo Kunconywa Wabasaqalayo inhlanganisela zakudala - izinsuku 3 ngesonto ukuqeqeshwa kanzima ukubandakanywa wonke amaqembu kwemisipha. Ngezinye umzimba umfutho ezinjalo ngeke naso isikhathi sokusukuma futhi akhishwa. Bunch ngokuthi igama elithi "ukuhlukaniswa" - Uhlelo ukuqeqeshwa izinsuku 3. Hlukanisa inikeza umzimba ezintathu amasethi ezinikezwa eziyisishiyagalombili kuya kweziyishumi nge imizuzu emithathu amakhefu phakathi amasethi. Ngaphambi kokuqala amakilasi is ngempela wachitha ngomzuzu-nanhlanu elifudumele-up, kulandele Pumping - ekusebenziseni lokuqala eziyinkimbinkimbi liphindwe izikhathi ezingamashumi amabili nge isisindo encane ukuba ukushisa nekhwane wegazi imisipha. Lezi zinto ezilandelayo asezenzile ezinesisindo ukusebenza. Ubude ukuqeqeshwa akufanele kube amahora angaphezu nanhlanu.

ubude uhlelo

Njengomthetho, ukuthola umphumela esiphezulu Uhlelo lokuqeqeshwa kwama 3 izinsuku wazakhela entuthukweni phambili. Lokhu kusho ukuthi ezithile umzimba kwenziwa izinyanga ezimbili, bese isimiso kufanele zishintshwe. Kuyadingeka ukuba ugweme imisipha habituation kuze layisha unomphela kusho ukuthi ngeke ijubane noma ukuyeka ukuthuthukiswa yemisipha.

imisipha yokutakula

Umqondo imisipha yokutakula akuyona kuphela resumption izimpahla amandla, kodwa futhi ukuvuselelwa amaseli ayo. Ukuze siqhube izifundo ngempumelelo imithetho emibili esetshenziswa abasubathi:

• omunye kwemisipha ukuqeqeshwa iqembu usuku olulodwa ngesonto;
• misa isikhashana phakathi ukusebenzisa ivela amahora angu-48 kuya ku-96.

Lokhu ikhefu evumela umzimba ukuthuthukisa glycogen ubuyise amasheya wachitha. Yokutakula lamaseli kwenzeka cishe amasonto amabili - incike izici umzimba. Amazing izinsuku 3 ngesonto, inikeza ukuqeqeshwa okunzulu hhayi kuphela, kodwa futhi luwukuphumula okuphelele.

umsoco ofanele

Isici esiyinhloko, ngaphandle okuyinto akunakwenzeka ukuthola ngisho Imiphumela ezincane ebonakalayo, okuhlelwe kahle ukudla. Uhlelo sezinsuku ezingu-3 ukuqeqeshwa inikeza mkhosi esiqondile iseluleko ukudla, enikeza umsebenzi impumelelo ngo-amaphesenti angu-70. Izidingo Jikelele - ukuwakhipha kusuka ukusetshenziswa okunamafutha, ezinoshukela, okuthosiwe, ufulawa, uphuze uketshezi oluningi.

imenyu mncane

Ukudla lesilinganisiwe abantu mafutha banganikeza okulandelayo:

1. Ekuseni, kudle ambalwa abilisiwe amaqanda, oatmeal noma nokunye okufana nokolweni, lonke okusanhlamvu breads kanye juice.
2. Isidlo sasemini kungase kuhilele izithelo noma imifino kanye amaprotheni okunyakazisa.
3. Isidlo sasemini kufanele kuqukathe inyama noma inhlanzi isidlo ilayisi noma amazambane Hlobisa.
4. Can ingaphindwa ntambama samuntu ibhulakufesi yesibili.
5. Eyodla, kudingeka udle isidlo inyama ilayisi noma amazambane kanye juice.
6. Kwaphela isigamu sehora ngaphambi sokulala kufanele udle ushizi aphuze ingilazi amaprotheni Shake.

Njengoba ubona, imenyu abantu mafutha ungakwazi uyibize ngokuthi ukudla, kodwa kunalokho uhlobo Ukudla ukufeza umphumela ukuqeqeshwa lokugijima. Amathiphu umsoco, kanye Uhlelo lokuqeqeshwa kwama 3 izinsuku ngesonto, kufanele libukwe ngokuqinile.

Sizofunda ukuqeqesha

Amaqembu imisipha eyinhloko enale ngosuku ezintathu-classic uqhekeko yilezi:

• imisipha deltoid,
• nezibiliboco,
• triceps,
• imisipha esifubeni,
• ibhodi lemisindo
• imisipha emuva
• cindezela
• ethangeni (quadriceps)
• biceps.

Ukuqeqeshwa abantu abancane ukuze kwakhiwe kwemisipha - lena okuthiwa "uhlelo isisindo", izinsuku 3 ngeveke yizigaba ngamaqembu ahlukene kwemisipha.

umzimba Basic elisetshenziswa ukuqeqeshwa

Ukuze usebenzise imisipha esifubeni batusa okulandelayo:

1. A okuhle umzimba eziyisisekelo yilezi ebhentshini ukucindezela nge dumbbells amanga. Basuke ngokulinganayo ukulayishwa imisipha pectoral futhi kahle kuhambisana Wabasaqalayo.
2. Ukuze benze uhlelo lokusetshenziswa imisipha esifubeni engenhla ekahle ebhentshini cindezela ku-umqansa. Lapho-ke iyasebenza, ungakwazi alternate phakathi barbells futhi dumbbells.
3. Omunye izivivinyo kangcono ephansi esifundeni thoracic kwe-futha kuyinto reverse ebhentshini cindezela ku-ebhentshini ummango.
4. Ukuze draw ezinhle bese wengeza ivolumu aphansi esifubeni Dips kufanelekile.
5. imisipha Good elula kukhona pushups elula.

Ukuze amakilasi imisipha emuva ukulingana ukuqeqeshwa okunjalo:

1. Omunye eliphumelela kakhulu lat silingo induku ubhekwa esimweni esitshekile izindlu.
2. Ngokuba ukuthuthukiswa imisipha efanayo ezidingekayo ukumfaka ohlelweni izifundo ebanzi isango silingo-up. Kulabo akwazi ukwenza ngaphezu ezinikezwa kweshumi, ungakwazi ukwengeza yezinkinga ezengeziwe.
3. Futhi eziklanywe kahle emuva block mpo wagxila esifubeni.

Ukuze isebenzise imisipha ethangeni Kunconywa amakilasi alandelayo:

1. The best le njongo - squats. Uma kwenziwe ngendlela efanele, lesi sivivinyo endaweni isikhundla kakhulu senyonga kufanele kube parallel phansi. It usebenza kahle Quads nezinyawo kwandisa isisindo.
2. Ngokuba ukuthuthukiswa imisipha futhi quadriceps enze lunges ezijulile ezinesisindo.
3. Ukuze umsebenzi ezijulile ezingemuva imisipha ethangeni ukwenza umlenze zinyakaze phezu Simulator.

Usebenzisa i-biceps:

1. Jikelele umsebenzi yentuthuko leli qembu imisipha kubhekwa ukuvelela bar phezu biceps. Ukuqinisekisa unyawo efanele wagqoka ububanzi emahlombe, ibanga elifanayo edingekayo ukuze ibambe induku. Igobolondo eyehlisiwe ngobumnene ukugwema ubuhlungu. Ngokokuqala ngqá uyozizwa amaphaphu e-ngemilenze.
2. "Inani Eliphakeme" imisipha ukwakha dumbbells ephakamisa ku biceps ku-ebhentshini ummango. Lokhu ukuzivocavoca ephumelela kunazo ekufezeni njalo yayo.
3. Ngoba ukuqeqesha ukwehluka ungafaka isicelo edonsa isango reverse.

Ukunikeza shape imisipha deltoid Kunconywa amakilasi elandelayo:

1. The best lolu hlobo kubhekwe mshini we a bar ngemuva ikhanda lakho.
2. Ukuze anikeze imisipha yakho ezihlukahlukene imithwalo, ungasebenzisa ukucindezela barbell ebhentshini imile.
3. Ukuze uthole olunye Ukulifunda ngijule kwemisipha deltoid ehlombe mahle ebhentshini ukucindezela nge dumbbells esimweni phansi.
4. Ukusebenzisa yokugcina uchungechunge ehlombe kungaba kabanzi liphuma ngokusebenzisa izandla macala nge dumbbells.

ukuqeqeshwa kwemisipha abdominals kufanele enze elandelayo:

1. The main umsebenzi - ezimazombe amanga. Kungaba kwenziwe kokubili ezingeni futhi ku-umqansa.
2. Ukuze ukumosha okhalweni yanconywa lokufeza twist etshekile.
3. Ukuze ukukhuthazwa cindezela aphansi zizosebenza umlenze kuphakamisa.

ngemilenze ekubumbeni ukusiza lezi izivivinyo:

1. Ukuze ivolumu ezinhle akunika leli qembu imisipha kufanelekile barbell curls ngesikhathi izihlakala.
2. Imininingwane ibhodi lemisindo ohlangothini uzosebenza izandla ibheke ngesikhathi izihlakala isigxobo, kuthathwe isango reverse.

Ukuthuthukisa imisipha ithole, okwanele ukugibela on izinzwane zakho ngenkathi uhlezi noma umile, nokusetshenziswa izinsimbi.

Ukuze uzotshala trapezius imisipha lo umsebenzi like shrugs - ukhulisa khona nabantu khona izinsimbi ezandleni zakhe. Kungaba kwenziwe nge dumbbells nangenhliziyo barbell. Amagobolondolo kungenziwa igcinwe ukusebenza kokubili front futhi bakhulise. Ekutholeni ehlombe kule sikhundla eliphakeme ukuba ume phambi ukwehlisa. Ukuzivocavoca okufanele kwenziwe angenzi emahlombe iminyakazo isiyingi.

Uhlelo Wabasaqalayo

Amazing izinsuku 3 ngesonto, siqukethe ezidabula ezimbili ezidinga alternated masonto onke.

inombolo Split 1

UMsombuluko - esifubeni Amazing, cindezela triceps:

• ukucindezela induku elele (ebhentshini);
• ukucindezela French;
• ebhentshini barbell ngazo nge kokuquleka eliwumngcingo;
• Dumbbell ngazo elele noma ehlezi i ebhentshini ummango;
• umzimba ukusonta, elele ebhentshini.

Imvelo - ukusebenza emuva, biceps, ngemilenze, cindezela:

• ovundlile wagxila block;
• wagxila induku umzimba usesimweni esitshekile;
• ukudonsa umzimba, izandla eziningi ngaphandle;
• ephakamisa barbells phezu biceps;
• goba izihlakala isigxobo;
• liphuma imilenze niqonde isikhundla lisalele.

ULwesihlanu - umzimba for imilenze deltoids:

• squats;
• isandiso umlenze ungephansi kwemandla Simulator;
• uyovuka izinzwane abo ne isisindo;
• ebhentshini Dumbbell ngazo endaweni awulutho;
• barbell ngazo ngemuva ekhanda ngesikhathi ehlezi;
• ups kabanzi kuyo yonke ohlangothini izingalo nge dumbbells;
• ezimazombe e block.

Hlukanisa № 2

UMsombuluko - ukuqeqeshwa esifubeni, cindezela triceps:

• ukucindezela Dumbbell elele ebhentshini;
• ibha ngazo phezu indiza enalokho kuthambekela;
• nokwehlisa izingalo ku Simulator;
• ofaka (izindololwane kanye umzimba);
• cindezela triceps esigabeni mpo;
• liphuma imilenze niqonde isikhundla lisalele.

ULwesithathu - emuva, biceps, ngemilenze, cindezela:

• ukwelula esifubeni block mpo endaweni 'alibambe ";
• ukwelula ingalo dumbbell;
• ephakamisa dumbbells ku biceps ehlezi;
• barbell curls ku izihlakala, ukuhlanekezela isango;
• ezimazombe e block.

ULwesihlanu - imilenze Delta:

• cindezela umlenze;
• ukunxanela efile;
• flexion umlenze Simulator;
• izinyawo bavuke on izinzwane zakho ngesikhathi ehlezi;
• emi ukucindezela barbell;
• Dumbbell ngazo ngesikhathi ehlezi;
• Wiring dumbbells e emthambekeni;
• liphuma imilenze ngqo amanga.

Izivivinyo, esebenzisa amagobolondo esindayo, okungcono insuring uzakwethu khona.

Kulabo abafuna ukuba unciphise umzimba futhi amantombazane

Lesi sakhiwo ufundwa emhlabeni wonke futhi ingasetshenziswa njengendlela iprogramme izinsuku 3 ngeviki kwesisindo. Kulokhu, izivivinyo abazenzi ezinesisindo amancane amakhefu esifushane phakathi amasethi. Ukudla kufanele kufake ukudla amaprotheni ngaphezulu, baphuze kuze kufinyelele amalitha amathathu uketshezi ngosuku, isidlo sokugcina sakusihlwa - amahora kungakadluli ezintathu ngaphambi sokulala. Ukulala lokuyolula- kufanele abe nobude esikhathini esingekho ngaphansi kwamahora ayisikhombisa.

Uhlelo lokuqeqeshwa kwama 3 izinsuku intombazane kancane ezahlukene ngenxa uhlobo umzimba female. Izivivinyo ziyafana, kodwa isibalo amasethi luyanda 5, futhi rep - kufika ku-15, ikhefu phakathi amasethi - imizuzwana engu-30. Engxenyeni yokuqala lomjikelezo zesifazane isetshenziswa umthwalo esiphezulu, okwesibili bathi ziyancipha kancane.