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Bayan kun gama nazarin shirin gabatarwa ga mai farawa, wata tambaya mai ma'ana ta taso - menene za ku yi nan gaba? A irin wannan lokacin, mutane suna buɗe Intanit kuma suna yin atisayen farko da suka ci karo da su. Koyaya, bazai dace da su ba dangane da horo, a haɗe cikin rashin karatu ko haɗawa don takamaiman mutum. Yana da wasu iyawa da gazawa, kai kuma kana da wasu. Ba shi da wahala a ƙirƙiri ingantaccen shiri mai inganci don dakin motsa jiki. Za ku gamsu da wannan yanzu.
Mataki na 1 - zaɓi zaɓar horo
Raba hanya ce ta rarraba kayan horo a kwanaki daban-daban zuwa sassa daban-daban na jiki. A lokacin gabatarwa, kun sami karfi kuma kun shirya don ƙarin aiki. Umeara na nufin adadin motsa jiki, saiti, da reps. Tunda yakamata ayi atisaye 6-8 a cikin darasi ɗaya, kuma tsawon lokacin horo ya zama cikin mintuna 60, ba za ku iya ɗauka da ƙara sabbin motsi ba kawai. Anan ne raba ya shigo.
Akwai rarrabuwa da yawa daban-daban: kwana biyu, kwana uku, kwana huɗu, kwana biyar. A kimiyance ya tabbatar da bunkasa ƙwayar tsoka da ƙone kitse mai ɗan gajeren jiki, kuna buƙatar yin aiki da ƙungiyar tsoka sau biyu a mako (calorizer). Athleteswararrun athletesan wasa waɗanda ke horarwa sosai kuma suna murmurewa tare da taimakon shirye-shiryen magunguna za su iya ba da damar raba kwana huɗu da biyar.
Ga yawancin masu zuwa motsa jiki, rabuwar kwana biyu da uku suna da kyau. Bayan 'yan watanni na yin dukkan jiki a lokaci guda, yana da kyau a fara da raba kwana biyu. Tare da motsa jiki guda uku a kowane mako, zaku sami madadin azuzuwan: ABA a cikin sati ɗaya da BAB a wani.
Misalan wasu motsa jiki:
- Sama da --asa - Kuna aiki daban don ƙananan jiki (Motsa jiki A: ƙafafu da ɓoye) da kuma na sama (Motsa jiki B: kirji, baya, kafadu). An tsokoki tsokoki a cikin makamai a cikin motsawa da motsawa.
- Latsawa da Layuka - A zama ɗaya, kun tsuguna, kuna yin tsokar kirji da kafaɗu, kuma a na biyun, tsokoki na bayan cinya da bayanku.
- Antagonists - rarraba zuwa ƙafa / abs / kafadu da kirji / baya / makamai.
Bayan watanni 2-3, zaku iya matsa zuwa rarrabuwa na kwana uku:
- Latsawa, matattu, ƙafafu sanannen sauyi ne na rarrabuwa maza na XNUMX-day. Lokacin, tare da miƙa mulki zuwa kwana uku, ka ƙara adadin motsa jiki, canja wurin aikin ƙafarka zuwa wata rana daban.
- Kirji / kafadu / triceps, kafafu / abs, baya / biceps wani zaɓi ne gama gari.
- Gaban cinya / mara / katako na tsakiya na kafaɗun, bayan cinya / katakon baya na deltas, kirji / baya / hannaye sanannen zaɓi ne ga 'yan mata, tunda yana ba ku damar ba da ƙarin nauyi zuwa kwatangwalo da gindi .
Bayan kun zaɓi rabuwa madaidaiciya don kanku, kuna buƙatar gano abubuwan haɗin motsa jiki, saiti da maimaitawa.
Mataki na 2 - zabi adadin motsa jiki
Yana da ma'ana a yi darasi fiye da takwas a cikin darasi ɗaya. Kamar yadda kuka riga kuka sani, motsa jiki na asali ne kuma an ware su. Asali (mahaɗin haɗin gwiwa) ana kiran su haka saboda suna shafar dukkanin ƙungiyoyin tsoka. Misali, a cikin tsugunne, dukkan cinyoyin cinya, gindi da gabobi suna aiki, kuma a cikin latsawar benci, tsokoki na pectoral, damin gaban tsokoki da yankuna uku. Keɓewa (haɗin gwiwa ɗaya) yayi aiki akan tsoka ɗaya, wanda ya haɗa ɗaya haɗin gwiwa a cikin aikin. Misali, a cikin shimfida kafa, quadriceps ne kawai ke aiki, kuma a cikin rage dumbbells na kwance, kawai tsokoki ne na ciki.
Kowane rukuni na tsoka yakamata ya kasance: 1-2 na asali da 2-3 ratse motsi. Basic ya kamata ya fara farko.
Misali, hadadden kafafu da mara na iya yin kama da wannan:
- Barbell Squats ko Kafan Pressasa
- Dumbbell Lunges
- Hyperextension
- Calwanan maraƙi a cikin na'urar kwaikwayo
- Gluteal gada
- Yana ɗaga ƙafafu cikin tallafi akan sandunan da ba daidai ba
- Planck
Bayan ka zabi darussan, kana bukatar ka duba yadda suka dace da kai, sannan ka matsa zuwa zabin yanayin maimaita saiti.
Mataki na 3 - zaɓi lambar saiti da reps
Akwai nau'ikan jigilar abubuwa daban-daban waɗanda zasu ba ku damar haɓaka wasu halaye na zahiri:
- Har zuwa maimaitawa 6 sau ɗaya a kowane saiti - kuna haɓaka ƙarfi gabaɗaya, zuwa ƙaramin ƙarfin hawan jini;
- A tsakanin 6-12 - karin hauhawar jini, ƙasa da ƙarfi da juriya;
- Daga 12 zuwa sama - ƙarin jimiri, ƙananan hauhawar jini.
Yawancin masana sun yarda cewa zangon 6-12 ya dace da haɓakar tsoka da asarar mai, amma akwai iya zama banda. Ayyuka na asali suna buƙatar kyakkyawan tsari da ƙarfi, don haka ana buƙatar sanya su a gaba kuma a yi su a cikin maimaita kaɗan - 8-10 a kowane saiti, lokacin da za a iya yin ƙungiyoyi masu haɗin gwiwa ba tare da haɗari ba cikin ƙarin maimaitawa - 12-15.
Rearin reps da kuke yi, ƙananan saiti: 5 ya kafa don reps 6-8, 4 don 8-10 reps, 3 don 10-15 reps.
Aara yanayin sake saiti zuwa namu Darasi da samun lambar motsa jiki 1 (A):
- Barbell Squats ko Pressafafun Legafa - 4 × 10
- Dumbbell Lunges - 3 x 12 a kowane gefe
- Hawan jini - 3 × 12
- Kayan Kafa Na'ura - 3 × 12
- Glute Bridge - 3 × 15
- Ya ɗaga ƙafafu cikin tallafi a kan sandunan da ba daidai ba - 3 × 15
- Plank - 60 sakan
Game da hutawa, daidai yake da mintina 1-1,5 tsakanin saiti na manyan atisaye kuma har zuwa minti 1 tsakanin saiti na ƙananan motsa jiki. Mataki na gaba shine gina shirin.
Mataki na 4 - sanya shi gaba ɗaya
Bari mu ce mun zabi mafi sauki tsaga da kasa tsaga, inda motsa jiki A shine kafafu / abs kuma motsa jiki B ya dawo / kirji / kafadu.
Tunda mun riga muna da hadaddun kafafu da mara, za mu sanya hadaddun jikin na sama. Ayyukan motsa jiki da yawa don baya - jan hankali zuwa ƙugu da jan tsaye zuwa kirji, don kirji - matsin lamba a kwance da turawa, don kafadu - matsin lamba a tsaye. A matsayin taimako, zamu iya ɗaukar dilɓewa da haɗuwa na hannu, kuma don baya, zamu iya amfani da ja da hannu ɗaya.
Motsa jiki # 2 (B) yi kama da wannan:
- -Auka a cikin gravitron - 4 × 10
- Takamaiman toshe - 3 × 12
- Armaya Hanyar Bunƙwasa Kan Sama - 3 x 12 a kowane gefe
- Zaune Dumbbell Latsa - 4 × 10
- Dungiyar Dumbbell ta haɓaka - 3 × 12
- Latsa kan karkata ko benci a kwance - 3 × 12
- Rage dumbbells kwance a kan benci - 3 × 12
Akwai ɗan bambanci tsakanin horarwar mata da maza. Misali, maza na iya watsi da gluteal gada. Tsara gindi shine ra'ayin mata. Mata sun fi dacewa da yin layin benci (calorizator) maimakon layin kwance. Latsawar da ke kwance, akasin rashin fahimta, baya ƙaruwa kuma baya yiwa mata ƙwanƙwasa kwata-kwata, lokacin da bencin da ke karkata ya ba ka damar karkatar da girmamawa zuwa wuyan wuya, yana mai da shi kyau.