Isethi umzimba ngoba wonke amaqembu kwemisipha: izeluleko kongoti

Ngokuvamile, Wabasaqalayo abanakukwazi ukwakha lwekusebenta ukuthi kungaletha imiphumela ezinkulu. Indlela ukukhetha iqoqo umzimba for wonke amaqembu imisipha? Isimanga siwukuthi kulula ngokwanele ukukwenza. Okuningi mayelana umsebenzi izimiso Ukukhetha, bheka kamuva kulesi sihloko.

umzimba eyisisekelo

umzimba Basic ehilela emalungeni eziningana, okuyinto isithunzi ephelele ngenkathi massonabornogo umjikelezo. Umsebenzi walolu hlobo of mthwalo amaqembu okuningi imisipha kuka ukwenza ukuzivocavoca ekhishwe inyumbazane. Ukuqeqeshwa wonke amaqembu kwemisipha kufanele lifake ukunyakaza eziyisisekelo ezokwenza ube namandla futhi bulkier (kwemisipha iphuzu mass umbono). Kuyinto isiphetho esinengqondo kuphela umthwalo kuyinto Muscle ngaphezulu kangcono ukuthuthukisa izicubu jikelele. Lezi izimo zihlanganisa squats, ebhentshini ukucindezela, izinduku, wokudonsa ups futhi ibenze-ups. By endleleni, uma ezezimali owengeziwe (ruble 50,000 nokuningi), ungakwazi ukuthenga nomqeqeshi onguchwepheshe wonke amaqembu kwemisipha (isithombe ke - ngezansi).

Izimiso eziyinhloko ekuqeqesheni

Okokuqala, kubalulekile intuthuko ebaluleke kakhulu umthwalo - kuzokwenza imisipha yakho ikhule ngobukhulu namandla kwabavoti. Yiqiniso, uma ungenawo ukwandisa isisindo umsebenzi, khona-ke imisipha akudingeki sikhule. Uma nenza ngaphandle nomqeqeshi siqu, it is kakhulu Kunconywa ukuba sigcine idayari lapho ukuqopha yonke imiphumela yakho. Ngakho-ke ngeke ukwazi ehlelekile ukwandisa umthwalo ukuqeqeshwa, okwenza uhla ngempumelelo kubo bonke amaqembu kwemisipha.

Isimiso esilandelayo mikroperiodizatsii, ngokuyisisekelo elisemandleni alternation ukusebenzisa ezinkulu nezincane nokukhiqiza. Yini iphuzu ngalolo? Iqiniso lokuthi imisipha kudingeka mayelana 1 amasonto ukuba alulame ngokugcwele, ngemva kwalokho uya supercompensation (ukukhula kwemisipha Imicu yotshani). Noma kunjalo, lesi simo usebenza kuphela ngamaqembu amakhulu (emuva, esifubeni, imilenze), kanti elincane (izandla, delta) ulahlekelwe umphumela ukuphumula eside enjalo. Ngakho-ke, alternation amasonto ukukhanya esindayo ejimini buyafaneleka. Lapho ubhala isethi yakho umzimba ngoba wonke amaqembu kwemisipha, qiniseka, cabanga ngaleli qiniso.

ukuqeqeshwa yokuhlukanisa

Ngakho, sethula isethi lokuqala umzimba for wonke amaqembu kwemisipha, ephelele kubagijimi nge ezingeni ngaphezu entry:

ngoLwesibili:

1. webele

• ebhentshini phezu Iqupha. ebhentshini (4 x 10);
• ebhentshini cindezela nge dumbbells ku horiz. (3 x 12);
• Amabha ezinesisindo nge (3 x max);
• "Butterfly" (3 x 15).

2. Biceps

• ephakamisa dumbbells emi (3 x 10);
• "Izando" (3 x 10);
• Scott Simulator (3 x 8).

ULwesine:

1. emuva

• deadlift (4 x 8);
• induku nokuxhumanisa (3 x 10);
• isixhumanisi engenhla (3 x 12).

2. triceps

• cindezela French (3 x 10);
• komzila (3 x max);
• ecindezela phakathi skammi (3 x 20).

ngoLwesihlanu:

1. izinyawo

• squats (4 x 10);
• eqondisa nokugotshiswa imilenze (3 x 15 ku umsebenzi ngamunye ukuthi ukusebenzisa superset);
• ukuhlaselwa (3 x 12-15 emlenzeni ngamunye).

2. emahlombe

• ahlanzekile bese ucindezela (3 x 8);
• mahi (3 x 12).

Lolu uhlelo sasivumela asebenzayo wonke amaqembu kwemisipha, okuyokwenza ukuba wengeze isisindo futhi ukwandisa amandla amanani.

CrossFit

CrossFit uhlobo isiyingi ukuqeqeshwa amandla lapho Zivocavoce wenziwa nge sakugcina nini ukuphumula (noma bengayi) for 5-10 imizuzu. Lolu uhlelo omuhle kuzo zonke amaqembu kwemisipha, njengoba asetshenziswe izivivinyo multisustavnye ukuze kuhilelani amaqembu kwemisipha ngaphezulu. Ngaphezu kwalokho, benza kulo mdlalo futhi ukunyakaza ne isisindo ayo. Ekugcineni, ungakhohlwa ukuthi trnirovki CrossFit ngokuvamile ihlanganisa amandla cardio. Lokho esinakho kungenxa at the ophumayo? Athlete ngubani anquma ukukwenza CrossFit, ngoba ukuqeqeshwa omunye ezama ukuthuthukisa amandla nokukhuthazela esiphezulu. Nokho eside liye kungase kutholakale ukuthi inhlanganisela imithwalo ahlukahlukene ngeke akunike nokuzuza okukhulu kwabantu noma kukuphi noma kule. Ngakolunye uhlangothi, la abasubathi kukhona jikelele, ukufinyelela "kusho osemqoka" phakathi imiqondo ngenhla. Uzovuma ukuthi lokhu ngaphezu kokwanele emhlabeni wangempela. Yingakho ukuqeqeshwa nendlela CrossFit abazenzi wezempi, mes, njll .. N.

Isethi umzimba ngoba wonke amaqembu kwemisipha ku CrossFit kungaba kanje:

Usuku 1:

1. Ukuhlanekezela push-ups kusukela triceps ebhentshini - 15-20 umenzeli.
2. Standard push-ups - 20 umenzeli.
3. Burpoe - 10 umenzeli.
4. Running - imizuzu engu-30.

Eyokuqala 3 amaphuzu ukwenza 3 emathangeni, bese uqhubeke ukusebenzisa.

Usuku 2:

1. Squats - 30 umenzeli.
2. Push-ups nge ta - 15-20 umenzeli.
3. izinyawo ups ngesikhathi cindezela elele phansi - 20 umenzeli.
4. Yokweqa ebhentshini (sezinyawo) - 15 umenzeli.
5. Intambo yokweqa - 100 umenzeli.

Ukwenza uhla 2-3 nge break imizuzu 5-7.

Usuku 3:

1. Sprint - ayi-400.
2. Deadlift - 10 umenzeli.
3. Yokweqa ebhokisini (40 kuya ku-50 cm ubude) - 6 umenzeli.
4. Mahi izinsimbi / dumbbells - 15-20 umenzeli.
5. Yehlela - 20-25 umenzeli.

Senza 2 emathangeni.

Usuku 4:

1. Squats - 10 umenzeli.
2. Burpoe - 10 umenzeli.
3. Thatha ku isifuba nge Visa - 10 umenzeli.
4. ukukhula Turkish - 8 umenzeli.
5. Umshini we-Rowing - 200 metres.

Ukwenza uhla 2-3 ne ngomzuzu-5 ukuphumula.

Thina ukuqedela eziyinkimbinkimbi umzimba ngoba wonke amaqembu kwemisipha, uya wokugcina ukuqeqeshwa suku.

Usuku 5:

1. Ukugijima shvung kusukela esifubeni - 8 umenzeli.
2. Deadlift - 10 umenzeli.
3. Dedela rod - 10 umenzeli.
4. Okusheshayo run - 200 metres.
5. Ukusonta - 25 umenzeli.

Ukwenza uhla 2-3.

Njengoba ubona, Wabasaqalayo Complex ngempela ezisindayo, kodwa kuzovumela ukuthuthukisa amandla nokukhuthazela ezinhle, kanye ukwandisa inani yemisipha nge ukudla okunempilo futhi ukunamathela.

Ukuqeqeshwa wonke amaqembu kwemisipha for girls

Kulabo amantombazane nje wanquma zenziwe ejimini, umsebenzi cwaningo omkhulu nje phezulu noma phansi umzimba 1 Amazing. Kungokufanayo uya for labo abanakukwazi uvakashele kuleli hholo futhi izikhathi ezingaphezu kuka-2 ngesonto. izimiso ukuqeqeshwa akuzona lahluke kabi kulawo ezingabantu. Iragelo phambili imithwalo mikroperiodizatsii, ukugcinwa ukudla okunempilo futhi umbuso - konke lokhu kumele kube khona nakanjani. Yikuphi setha umzimba ngoba wonke amaqembu kwemisipha abameleli ofanele kakhulu ucansi fair? Okokuqala, it squats (arcade kwenziwa ezinesisindo amancane, kodwa ezinikezwa ngaphezulu), donsa ne counterweight, zonke izinhlobo wagxila, ukucindezela kanye umzimba phezu cindezela (ukusonta, umlenze ngamakheshi okushayela, njll). Ngokuvamile, le nhlangano bese usetha enqubeni ukuqeqeshwa zifana version wesilisa, kodwa yebo, kudingeka ukunciphisa isisindo futhi inani izindlela. Okunye futhi okubaluleke ngokufanayo ukuqaliswa umzimba etholakalayo ejimini Esilula (female) hlobo. Ukushaja kuwo wonke amaqembu kwemisipha ngaphambi kokuqala ukuqeqeshwa - lena isici esibalulekile. Ikakhulukazi, kumayelana nabesifazane abangabafundi abakhuthele emalungeni ezwelayo, Ngakho-ke futhi kulula ukulimala. Ingabe esisuka futhi ezihlukahlukene ukunyakaza aerobic - kuyokusiza ukuhlakaza igazi wonke umzimba.

Ekuphetheni

Akukho izinhlelo ezinhle noma plohihi ukuqeqeshwa, ngoba umuntu ngamunye uhlukile. Leli qiniso ayikuvumeli Pick-injongo eziyinkimbinkimbi, okuyinto uzosebenza ngokulinganayo kahle zonke abasubathi. Noma kunjalo, izinhlelo eziphawulwe ngenhla mahle abaningi, ikakhulukazi Wabasaqalayo futhi Lesisemkhatsini ezingeni abasubathi. Shakes, sihlakulele futhi uyifinyelele imigomo yakho!