Gwanin Olympia Jay Cutler ya sami horo a wannan shirin, tabbas zai muku aiki. Yi amfani da aikin motsa jiki na FST-7 don gina ƙafafu masu ƙarfi da tsoka.

About the Author: Roger Lockridge ne adam wata

A yau zamuyi magana game da koyar da kafa. Na yi dukkan motsa jiki don tsokokin ƙafafu a rana ɗaya. Samu quadriceps, tsokoki na bayan cinya da ƙananan ƙafa. Wannan aikin motsa jiki ya ɗauki kimanin awa ɗaya da minti goma.

Ba a taɓa jin labarin FST-7 ba tukuna?

Idan wannan shine karonku na farko da kuka ji labarin hanyar FST-7, da sauri zan hanaku saurin zuwa. An haɓaka tsarin horon FST-7 kuma an gwada shi ta hanyar aiki a cikin "ƙirƙirar ƙwararru" ta Heni Ramboda. Haney shine ɗayan girmamawa mafi girma a cikin ginin zamani. Ba tare da shiga cikin cikakken bayani ba, FST-7 yana nufin mai zuwa…

• Bandungiya (F, fascia). Anatomically, yana da wani yanki ko tsiri na fibrous connective nama. Fasciae ya rufe, rarraba, ko haɗa tsokoki, gabobin jiki, da sauran sifofin a jikin mutum.
  
• mikewa (S, shimfiɗa) Miqewa, miqewa, ko miqewa wani aiki ne da aka tsara don ƙara tsawo, faɗi, ko ƙarar.
  
• Training (T). Horar da mutum na musamman ta hanyar atisaye da koyarwa, godiya ga abin da ya kai matakin da ya dace da matsayin da aka yarda da shi na aikin.
  
• Bakwai (7)… Mabudin jerin abubuwa guda bakwai.

Horon FST-7 ya kasance babban mahimmin nasara ga waɗanda suka lashe gasar Olympia Jay Cutler da Kevin English, da kuma sauran 'yan wasa da yawa waɗanda tuni suka tanadi wurin zama na Hall of Fame.

Kafin horo

Na haɓaka kyakkyawan tsarin shirye-shiryen horo na FST-7 kuma ba zan canza komai a ciki ba. Kafin in bar gidan, Ina shan madarar madara tare da cokali biyu na furotin foda kuma in ci ɗan ƙaramin oatmeal dafa shi cikin ruwa. Kuma na ɗauki 1000 MG.

Juyawa yayi zuwa rabin sa'a kafin motsa jiki. Na dauki kwalban ruwa zuwa dakin motsa jiki Yana da mahimmanci don kiyaye matakan hydration mafi kyau a kowane lokaci don tsira da sauran aikinku. A dakin motsa jiki, zan cika kwalban da ruwa in gama da shi kafin in kammala motsa jikina.

Dole ne in yarda cewa ƙafafuna sun kasance kuma sun kasance mafi rauni ga haɗi a cikin tsarin muscular. Lokacin da nake saurayi, dole ne inyi fama da kowane irin rauni na kafa, daga raunin gwiwa a filin kwando zuwa raunin ƙafa biyu. A takaice dai, kafafuna koyaushe suna ba ni matsaloli masu yawa. Tabbas, Na ci gaba da horar da jijiyoyin kafa na, amma na ci gaba da takaici. Diaukar nauyi na nauyin awo ba game da ni bane; Ina ƙoƙari in ji kowane tsoka. Don haka, bayan tafiyar minti goma a kan na'urar motsa jiki, a shirye nake don farawa.

Lokaci "F" don quads: squats

Tunda wannan horon ya zama mafi tsayi, nan da nan na fara kasuwanci. Saiti uku na reps 12 da dakika 90 sun huta tsakanin saiti.

• Sanya 1: 60kg - 12 reps.
  
• Sanya 2: 85kg - 12 reps.
  
• Sanya 3: 100kg - 11 reps.

Oh, Ina jin zafi mai zafi a cikin tsokoki. Motsawa zuwa motsa jiki na gaba.

S lokaci don quads: ƙafa kafa

Ba tare da juyawa ba, na ci gaba zuwa manyan saiti uku na maimaita 10-12, na ɗauki sakan 90 don hutawa.

• Sanya 1: Nauyin 35kg - 12 reps.
  
• Sanya 2: Nauyin 45kg - 12 reps.
  
• Sanya 3: Nauyin 45kg - 12 reps.

Haka ne! Jahannama na aiki. Quads suna wuta.

T-lokaci don quads: latsa kafa

Sake sau 3 na sakewa 12 tare da sakan 90 a tsakani. Kar ka manta da shanye jikin ku. Ina shan ruwa bayan kowane saiti kuma zan iya sha fiye da haka.

• Sanya 1: Nauyin 110kg - 12 reps.
  
• Sanya 2: Nauyin 150kg - 12 reps.
  
• Sanya 3: Nauyin 190kg - 12 reps.

Ina numfashi da ƙarfi kuma ban fara lokaci na 7 ba tukuna. Wani ɓangare na yana ƙin wannan motsa jiki, amma wani ɓangare na yana so ya ƙalubalanci kansa kuma ya tafi gaba ɗaya. Squungiyoyin masu fashin kwamfuta za su zama ƙalubale mai wuya, amma zan iya magance ta.

Mataki na 7 na Quads: Hack Squats

Maimakon mashin kayan kwalliyar kwalliyar kwalliyar kwalliyar kwalliyar yau da kullun, Ina amfani da gyare-gyare daga Masanan Jiki. Motsi mai sauƙi yana sa aiki ya ɗan sauƙi, amma sakan 30 hutawa tsakanin saiti ya sa ya zama da wahala sosai. Ba za ku sami lokacin lumshe ido ba.

• Saiti 7 na reps 12, 115kg a ciki.

Ina bukatan hutu, Ina bukatan yawo a cikin zauren in sha iska. Na keɓe minti biyar don hutawa, bayan haka na matsa zuwa ga tsokoki na farfajiyar baya. Dole ne in miƙa tsoka sosai, in ba haka ba zai zama mai zafi sosai daga baya.

Lokaci "F" don tsokoki na cinya: ƙwanƙwasa ƙafafun kafa

Bayan ɗan ɗan hutawa, sai na matsa zuwa ga tsokokin bayan cinya. Ina farawa da curls din kafa. Na saita nauyi kasa da yadda na saba, domin na san cewa daidaitaccen nauyin ya yi min wuya a yanzu.

• Saiti 3 na reps 12 tare da nauyin kilogiram 40.
  
• Dakatar da dakika 90 tsakanin saiti.

Ya kamata in kwanta a can na wani minti, tattara tunani na kuma shirya don sauran aikin motsa jiki. Don ɗaukar bayanin kula: lokaci na gaba, tsarma quads da tsokoki na bayan fuskar a kwanukan horo daban-daban.

S lokaci don tsokoki na cinya: curls tsaye a tsaye

Don wannan aikin, Ina amfani da mai ba da waya ta USB. Ina farawa.

• Saiti 3 na reps 12 tare da nauyin kilogiram 15.
  
• Dakatar da dakika 90 tsakanin saiti.

Jijiyoyina sun mamaye wuta, ban taɓa fuskantar irin wannan ba a da. Amma lokaci yayi da za a ci gaba zuwa mataki na gaba.

Lokaci "T" don tsokoki na cinya: kashewa a madaidaiciyar ƙafa

Zan tsaya a kilogiram 60. Ba zan sami matsala game da wannan nauyin ba, kuma ba na so in yi taƙama da barbell mai nauyi. Ee, wannan bashi da amfani, nauyin kilogiram 60 zaiyi aiki mai kyau.

• Saiti 3 na reps 12 tare da nauyin kilogiram 60.
  
• Dakatar da dakika 90 tsakanin saiti.

Akwai wani zagaye na bakwai a gaba. Na keɓe minti ɗaya ko biyu don cike wadatar ruwa da shiri na tunani. Mafi nisa daga farkon horon, mafi girman matsayin halin halayyar mutum.

Cinya Na 7: Kwancen Legafa

Anan zamu sake komawa. Dole ne in koma ga na'ura mai lankwasa kafa. Sa'ar al'amarin shine, Haney yace zaka iya hutawa dakika 30-45 tsakanin saiti. Yau ya kamata na ɗan dakata na 45. Sannan zanyi aiki kan gajertar lokacin hutun kuma zuwa dakika 30.

Tilas don rage nauyin aiki zuwa kilogiram 25. Fasaha ta fi nauyi nauyi. Zan gama reps 12 akan kowane saiti bakwai. Ba na tsammanin zan iya yin wannan idan na sami hutawa tsakanin saiti na sakan 30.

• Saiti 7 na reps 12 tare da kilogiram 25.
  
• 45 seconds don hutawa bayan kowane saiti.

Yanzu zai sake dauke ni kamar minti biyar in mikewa kuma in dawo da numfashi na. Tabbas zan fasa wannan hadadden zuwa motsa jiki da yawa a nan gaba, amma a yanzu zan gama da tsokar dan maraki. Haney yana da misalin motsa jiki wanda ya haɗa da motsa jiki biyu kawai. Ee, a yau zan zaɓi wannan zaɓin!

Darasi na fan Maraƙi: Calan Maraƙin zaune

Na yi saiti 3 na raƙuman maraƙi mai tasowa tare da loda ɗaya a ƙafafu biyu. Kafin haka, Na fadada tsokar jikina sosai.

• 3 kafa na 12 reps.
  
• 90 seconds tsakanin saiti.

A ƙarshe, na ƙare wannan aikin motsa jiki tare da yatsan yatsan kafa a cikin kafar bugawa. Yayi kafa bakwai na reps 12.

• 7 kafa na 12 reps tare da 110kg.
  
• Tsawon 45 don hutawa.

Bayan horo

Ba na canza komai bayan horo. Kamar yadda na saba, na ɗauki Vitargo kuma in sha abin sha bayan barin zauren. A gida ina cin babban rabo na salatin tuna kuma na sha ruwa. Ka tuna shan 1000 MG na bitamin C.

Don takaitawa, ga nasarorin da na samu a yayin wannan zaman mahaukacin tsoka.

Nayi saiti 42 gabaɗaya kuma yanzu ƙafafuna suna tuna kowane ɗayan waɗannan saitin. Na yi magana game da mahimmancin miƙewa - har zuwa ƙarshen rana, na ci gaba da miƙa tsokar ƙafata kowace rabin sa'a don sauƙaƙa zafin da ba ni da shakku game da zuwa nan ba da daɗewa ba.

Gabaɗaya, wannan shirin shine mafi kyawun tsarin horo dana taɓa yi. Ina ba da shawarar sosai cewa ku sanya shi a cikin shirin ci gaban tsoka.

Shirin Fasaha na FST-7: Kafa

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