FST-7 Shirin Motsa Jiki

FST-7 babban shiri ne mai tasiri wanda shahararren Haney Rambod ya haɓaka. Yawancin kwararrun masu ginin jiki sun horar kuma suna ci gaba da horarwa da wannan hanyar. Bari mu dauke ta don gwajin gwaji!

About the Author: Roger Lockridge ne adam wata

Wannan fasaha ana kuma santa da ita a duk duniya kamar Mafi kyawun koaukar Motsa jiki na 2009. A cikin ƙoshin lafiya da ƙera jiki, suna magana ne kawai game da shi. Miliyoyin mutane suna ci gaba da tattaunawa game da wannan dabarar, ana haɗa ta cikin shirye-shiryen horo a duk duniya.

Wannan shine FST-7, wanda Haney Ramboda ya ƙirƙira shi na developedwararrun Masana, kuma shirin motsa jiki ne mai matuƙar amfani. Ba zai iya zama daban ba. Jay Cutler ya taba rike kambun Mista Olympia har sau uku, gami da zakaran gasar Olympia sau biyu Kevin English a 2009 da kuma mai ci Phil Heath, sun sami horo kan wannan shirin a shirye-shiryen babban gasar gina jiki. Mark Alvisi ya lashe Gasar Amurka ta 2013, kuma ya yi horo tare da Haney Ramboda. Idan na lissafa duk wanda yaje Haney kuma ya sami horo tare da FST-7, zai zama kamar Wanda ke jagorantar gina jiki.

A cewar Haney da kansa, sunan FST-7 ya fito ne daga:

• Bandungiya (F, fascia) - guntun kayan haɗi masu haɗi wanda ke rufewa, raba ko haɗa tsokoki, gabobi da sauran kayan laushi na jiki.
  
  
• mikewa (S, shimfidawa) - aikin da aka tsara don tsawaita, faɗaɗa, ƙaruwa.
  
  
• Training (T) - Hanyar gabatar da mutum zuwa matsayin da aka yarda dashi na ƙwarewa ta hanyar motsa jiki da umarni.
  
  
• bakwai - kafa bakwai a cikin motsa jiki na karshe

Motsawa zuwa ga gwajin gwajin da aka alkawarta. A ƙasa zan bayyana dalla-dalla aikin motsa jiki na wanda ya faru a ranar 13 ga Agusta, 2009, kuma zan yi bayani dalla-dalla kan kowane mataki na wannan motsa jiki.

Kafin horo

Awa daya kafin horo, Na sha santsi mai gina jiki wanda aka yi da foda furotin na vanilla, strawberries, da ayaba. Tankar mai ta cika. Kimanin mintuna 30 kafin in bar gidan, na ɗauki ƙaramin nitric oxide (NO), multivitamin, da 1000 mg. Lokaci ya yi da za a fara kasuwanci!

Aikin motsa jiki na farko an rigaya da shimfida haske da dumi.

Mataki "F": Karkata Bench Danna

Dole ne in fara tafiya, kuma ina buƙatar aikin gangara, don haka sai na fara da. Ina ba da shawarar yin saiti 3-4 tare da mafi ƙarancin 8 da matsakaicin 12 reps. Dole tushe ya zama mai nauyi. Ina wasa da nauyi da aiki har zuwa tonnage wanda ke haifar da isasshen kaya.

• Sanya :aya: 135 lbs (≈ 60 kg) - 12 reps
  
  
• Tsawon 45 don hutawa
  
  
• Saita 185: 85 lbs (kg12 kg) - XNUMX reps
  
  
• Minti 1 ya huta
  
  
• Saita 225: 100 lbs (kg8 kg) - XNUMX reps
  
  
• Minti 1 ya huta
  
  
• Saiti na huɗu: 225 lbs (≈100 kg) - 7 reps

Miƙawa zuwa motsa jiki na gaba yana ɗaukar ni kimanin dakika 90. Na riga na ji da mutunci sosai. Ya zuwa yanzu ina son komai, amma wannan farkon ne kawai. Bari mu ga abin da zai faru a gaba.

Lokaci "S": haɗuwa da dumbbells a kan benci mara kyau

Darasi mai lamba biyu - kebewar motsi ,. Babban aikin shine shimfiɗa tsoka daga ciki da ƙara ƙarar sa. Ina son dumbbell flattening kuma na yanke shawarar gwada wannan aikin a wannan lokaci na motsa jiki. Kamar yadda yake a da, kuna buƙatar saiti 3-4 na maimaita 8-12. Neman babban kaya.

• Sanya :aya: 40 lbs (≈ 18 kg) - 12 reps
  
  
• Minti 1 ya huta
  
  
• Saita 40: 18 lbs (kg12 kg) - XNUMX reps
  
  
• Minti 1 ya huta
  
  
• Saita 50: 22 lbs (kg10 kg) - XNUMX reps
  
  
• Minti 1 ya huta

Aikin motsa jiki yana da kyau sosai. Yanzu famfunan yana da kyau sosai kuma har yanzu ina cike da kuzari. A wannan lokacin abokin aikina Chris Amos ya kasance tare da ni, wanda muke yin kashi na biyu na horon. Muna ci gaba zuwa lokacin "T". Af, Haney ya bada shawarar shan ruwa, ruwa har ma da ƙarin ruwa yayin zaman. Kuma na san dalilin. Zufa ta zubo daga kaina a cikin rafi, duk da cewa dakin yana da kwandishan. Kalli iskancin jikinka idan ka gwada wannan dabara.

Lokaci “T”: benci ya buga dumbbells

Wannan lokaci yana buƙatar ƙarin motsi ɗaya. Ina son dumbbells A cikin shirye-shirye da yawa da aka gina akan ƙa'idojin FST-7, na ga motsa jiki tare da dumbbells, don haka zaɓi a cikin ni'ima ya zama mini kamar cikakkiyar mafita. Kamar yadda yake tare da darasi biyu da suka gabata, zamu mai da hankali kan saiti masu nauyi uku zuwa hudu tare da reps 8-12.

• Sanya :aya: 70lb Dumbbells (≈32kg) - 12 reps
  
  
• Huta yayin da Chris yake yin wannan aikin.
  
  
• Sanya 80: 36lb dumbbells (-12kg) - XNUMX reps
  
  
• Huta yayin da Chris ke motsa jiki. Ya yi sau 8
  
  
• Sanya 100: 44lb dumbbells (≈8kg) - XNUMX reps. (Da ma na ɗauke shi da nauyi, amma a cikin wannan zauren babu abin da ya fi ɗari nauyi)
  
  
• Huta yayin da Chris ke motsa jiki. Ya ɗauki fam 90 kuma ya yi reps 40.

Blimey! Yayi sanyi. Ban taɓa fuskantar irin wannan famfo mai ƙarfi ba na dogon lokaci. Chris shima yayi farin ciki. Yanzu mun juya zuwa ga mafi "fun" ɓangare na zaman horo. Idan kuna tunanin cewa babu wani abu na musamman game da saiti bakwai, Ina ba ku shawara ku gwada wannan.

Lokaci "7": Cetarewa a cikin Mai Koyarwar Waya

Motsa jiki na ƙarshe ya zama. Motsa jiki na XNUMX zai yi wuya sosai. Ari da, XNUMX yana niyya ne da wata tsoka, kuma muna buƙatar ware shi. Haney ya bada shawarar amfani da injuna saboda kuna buƙatar adana daidaitaccen yanayin.

Mun kafa mai ba da igiya, mun zauna a kan 55 lbs (≈ 25 kg) kuma mun yanke shawarar yin gyare-gyare idan ya cancanta. Amma ba lallai bane mu kara nauyin aiki, ya riga ya zama hauka na gaske. Huta tsakanin saiti bazai wuce dakika 30-45 ba. Don kasancewa cikin aminci, Chris ya fara daidai bayan kammala saiti na, kuma na fara bayan haka. A sakamakon haka, kowane ɗayanmu ya sami hutawa na kimanin dakika 30.

• Sanya :aya: 55 lbs (≈ 25 kg) - Roger 12 reps, Chris 12.
  
  
• Tsawon 30 don hutawa
  
  
• Sanya 55: 25 lbs (≈12 kg) - Roger 12 reps, Chris XNUMX.
  
  
• Tsawon 30 don hutawa
  
  
• Sanya 55: 25 lbs (≈12 kg) - Roger 12 reps, Chris XNUMX.
  
  
• Tsawon 30 don hutawa

A wannan gaba, Ina tsammanin zan iya kammala dukkan saiti bakwai tare da reps 12. Na ci gaba a cikin wannan ruhu.

• Sanya 55: 25 lbs - Roger 12 reps, Chris 12.
  
  
• Tsawon 30 don hutawa
  
  
• Sanya 55: 25 lbs (≈10 kg) - Roger 9 reps, Chris XNUMX.
  
  
• Tsawon 30 don hutawa

Anan na riga na fahimci cewa saiti bakwai na maimaita 12 ba zasu faru ba.

• Sanya 55: 25 lbs (≈10 kg) - Roger 10 reps, Chris XNUMX.
  
  
• Tsawon 30 don hutawa
  
  
• Sanya 55: 25 lbs - Roger 8 reps, Chris 8.
  
  
• Tsawon 30 don hutawa

Mun gama. Tabbas an gama. Ni da Chris muna cikin sabani.

Shirin Fasaha na FST-7

Bayan horo

Aikin motsa jiki ya ɗauki mintuna 33. Ban taba samun irin wannan famfon ba. 7 yana da zafi sosai kuma mu duka mun ji. Mun sami FST-1000 ya zama babban yarjejeniya kuma ni da kaina na yi niyyar haɗa fasahar a cikin shirina na yanzu. Nan da nan bayan zaman, Na tauna sandunan gina jiki guda biyu kuma na ɗauki kaɗan kuma wani XNUMX MG na bitamin C. Mayar da hankali a cikin wannan shirin yana da girma saboda haɗarin wuce gona da iri yana da girma kuma kuna buƙatar ingantaccen abinci mai gina jiki.

Kammalawa

Ba ni da shakku a karo na biyu cewa FST-7 shiri ne da kowa ya gwada shi. Masu farawa ya kamata su kusanceta cikin taka tsantsan: tsaya tare da saiti uku, kuma na bakwai, zaɓi nauyin nauyi. An shawarci gogaggun 'yan wasa da su ɗauki wannan shirin da mahimmanci! Yana da sauri da kuma tsanani. Wannan fasaha ce mai ban mamaki, kuma na fahimci dalilin da yasa yawan mabiya Forge of kwararru ke ƙaruwa kowace shekara.

Kara karantawa: