Uhlelo lokuqeqesha lokuqashwa kwabantu abaningi

Ezokuxhumana, ungafunda futhi ubuke nokusebenza okuhlukahlukene kobunzima be- muscle. Kodwa-ke, akubona bonke abakhokhwa ngokwanele kokudla okunempilo nokulinganisela ezinsukwini zamakilasi. Okufanayo, ngosizo lwayo ungakwazi "ukulungisa" umzimba wakho. Inani elihle lamakilasi kufanele libe kathathu ngesonto, futhi udinga ukudla kahle nsuku zonke.

Uhlelo oluqeqeshwe ukuqeqeshwa kwabantu abaningi lungase lubonakale sengathi lukhuni, ngoba isimiso esiyinhloko sokusetshenziswa kwayo imijikelezo ephindaphinda nge-periodicity ethile. Inzuzo yayo iyisakhiwo esiqinile esakhiwe kancane kancane samandla nobuhlungu bemisipha (enentshiseko eyanele - kuze kube yikhilogram eyodwa ngenyanga). Futhi, ngokulandela loluhlelo futhi nokuhlangenwe nakho okunye okuqeqeshwayo okungenani inyanga eyodwa nesigamu, ungaqhubeka uqeqesha kuze kube izinyanga eziyisithupha. Ukusebenza kweminye izinhlelo kulahlekile ngemva kwezinyanga ezimbili.

Izici zohlelo lokuqeqesha lobuningi zikhona ekushintsheni "kwezinsuku zokukhanya" nezinsuku "ezinzima". Kungenxa yale ndlela ukuthi isikhathi esanele sinikezwa ukuphumula amaqembu omzimba ngamunye, futhi umgijimi uyoba nemiphumela ephawulekayo.

Manje ngokuningiliziwe okuningi. Umjikelezo womsebenzi ubalwa izinsuku ezingu-16, okungenziwa ukwanda ube ngu-18-20. Phakathi kokuqeqeshwa kunikezwa usuku lokuphumula, uma kunesidingo, awukwazi ukuqhuba izinsuku ezimbili.

Uhlelo lokuqeqesha ukuqashwa kwabantu ngamandla kakhulu futhi ngakho-ke, ukudla nokuzijabulisa kufanele zinikezwe ngokugcwele. Ochwepheshe bayelulekwa ukuba bafake izidakamizwa ezivuselela izidakamizwa kanye ne-geyner (njenge-tribestane ne-ecdysten) ekudleni. Kwezinye izimo, i-creatine ingaba usizo olukhulu, kodwa kuphela ngokungena okulungile nokuqapha. Ukuze ucebise ukudla namaprotheyini, udinga ukwengeza izingxube zamaphrotheni, kodwa kuphela izinga elihle. Zingadliwa kokubili kokudla naphakathi kokudla. Kumele kuqashelwe ukuthi, naphezu kokudla okuphezulu kwekhalori, uhlelo lokuqeqesha lokuzuza isisindo luzosiza ukuqeda amafutha angadingekile.

Ngakho-ke, ake sicabangele umyalelo wokudla nokuzivocavoca. Ukudla kufana nhlobo zonke izinsuku zesonto, ungashintsha imifino nezithelo phakathi komunye nomunye. Kodwa ukusebenza akuhlukile komunye nomunye.

Ukudla kufanele kuqale ngekusasa eliqukethe amaqanda ezinkukhu (ama-3 ama-pcs), i-bun encane enezipuni ezincane ze-jam, ubhanana (ama-1-2 ama-pcs.), Kanye nama-amino acids (ama-capsules amabili), amavithamini namaminerali.

Isidlo sasekuseni sesibili sinombele we-inkukhu obilisiwe (ama-gramu angu-160) noma i-protein entanyeni (30 ml), utamatisi amabili, ucezu lwe- skim noshizi nezinkwa ezimbalwa zesinkwa (okungcono kumnyama).

Kwasemini, kudingeka udle i-filet yebele yenkukhu ebilisiwe (ama-gramu angu-160), isitsha selayisi, ama-gramu angu-300 e-broccoli nama-capsules amabili ama-amino acids.

Ihora elilodwa ngaphambi kokuqeqesha, kungcono ukusebenzisa ama-gram angu-300 we-geyner, futhi imizuzu engamashumi amabili-ingxenye eyodwa ye-creatine.

Half ihora emva kwamakilasi, uphuze amaprotheni noma ama-capsules amathathu ama-amino acids.

Ukuze sidle ukudla, kungcono ukudla ama-250 amagremu amahabhisi abilisiwe, izinhlanzi abilisiwe namaqathi aphekiwe.

Ukuqeqesha ngoMsombuluko uqala ngomsebenzi wokugcina imizuzu emihlanu. Khona-ke ukuzivocavoca kufanele kwenziwe ngendlela elandelayo:

1. Cindezela induku ngesimo esinqunyiwe. Lokhu kusetshenziselwa kungenziwa esikhundleni se- dumbbell press. Kudingekile ukuthi uqale ngendlela eyodwa ngesisindo esiphansi, okwenza okuphindaphindiwe kuka-18. Ngesikhathi sokuqeqesha, udinga ukuletha amandla ekusebenzeni - ukuphindaphinda oku-6 ngezindlela ezingu-4, usebenzisa isisindo esiphezulu.
2. Cindezela induku, isesimweni esingama-degree angu-45 (ubukhulu bufana nokusebenza kokuqala).
3. Ukugoqa ngezandla ngebha ngenkathi umile.
4. Ukugoba ngezandla usebenzisa ama-dumbbells (ukuzivocavoca "isando").

Uhlelo lokuqeqesha ukuqoqwa kwabantu ngoLwesithathu luzoba nezenzo ezilandelayo:

1. Ukufudumala
2. I-Deadlift. Kuyinto efiselekayo ukuyenza ngaphansi kokuqondiswa komqeqeshi ngokuphathelene nokulimala okungenzeka uma kwenziwa ngendlela engafanele.
3. Ukuthungatha kwibha enezingqimba
4. Khuphukela ebhande usebenzisa i-block ephansi.
5. Ibhentshi ebhentshini elilinganiselwe elinomthwalo omncane.

Inombolo yezindlela nokuphindaphinda isethwe, njengoMsombuluko.

Ukuqeqesha ngoLwesihlanu kuhlanganisa isethi yokuzivocavoca elandelayo:

1. Ukufudumala.
2. Ibhaki ibha kusukela esifubeni endaweni ehlezi.
3. Ukuhlelwa kwama-dumbbell emi emihlangothini.
4. With barbell on amahlombe squats.
5. Ukucubungula nokwandiswa kwemilenze ku-simulators.