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Rarraba kwanaki uku "Ƙarfi, Muscle da Wuta"
Makasudin farko:
Wani nau'in:
Shiri matakin: matsakaita
Yawan motsa jiki a kowane mako: 3
Kayan aiki mai mahimmanci: barbell, dumbbells, EZ-mashaya, kayan motsa jiki
masu saurare: maza da mata
Jerin "rearfi, Muscle da Wuta"
- Rarraba kwanaki uku "Ƙarfi, Muscle da Wuta"
About the Author: Steve Shaw
Anan akwai nau'in kwanaki XNUMX da aka daɗe ana jira na mashahurin ƙarfin ƙarfi, tsoka da shirin motsa jiki na wuta don samun tsoka mai ƙarfi. Dubban mutane sun yi amfani da wannan kashi na XNUMX-rana tare da nasara.
Yawan wadanda suke so su canza zuwa tsarin tsarin horo na kwana uku "Ƙarfin, Muscles, Wuta" ya karu sau da yawa. Ina ba da hakuri don ci gaba da jiran wannan kayan, amma ina so in sake tabbatar da cewa na yi komai daidai.
Akwai zaɓuɓɓuka da yawa don rarrabuwar kwana uku, amma shirin motsa jiki na gaba shine mafi kyawun tsarin ƙarfi, tsoka da wuta:
- Ranar 1: Kirji da baya
- Ranar 2: kafafu
- Ranar 3: Holidays
- Ranar 4: Kafadu da hannaye
- Ranar 5: Holidays
- Ranar 6: Holidays
- Ranar 7: Holidays
Kamar yadda kake gani, shirin horo yana ba da hutu na kwanaki uku a lokaci daya bayan yin aiki da tsokoki na hannu da kafada. Wannan zai ba ku damar samun cikakkiyar murmurewa kafin komawa gidan motsa jiki don aiwatar da tsokoki na pectoral da baya.
Abubuwan da ke cikin shirin "Ƙarfi, Muscle da Wuta"
Trainingarfi na, trainingarfin Firearfi da trainingarfin horo zai taimaka muku wajen gina ƙwayar tsoka da haɓaka ƙarfi ta hanyar hanya ta musamman game da tsarin horo: za mu sami zaɓuɓɓuka uku da aka saita, kuma za mu yi amfani da dukkan su a cikin motsa jiki ɗaya. Ga kowane rukuni na ƙwayoyin cuta, zamuyi waɗannan nau'ikan saiti:
- .Arfi. Ƙarfafa yana buɗe zaman horo. Saitin ƙarfi ya ƙunshi yin daga 3 zuwa 5 reps, duk hanyoyin suna amfani da nauyin aiki iri ɗaya. Idan kun yi maimaita sau 5 don kowane saiti, ƙara nauyin aikin ku. Ga manyan ƙungiyoyin tsoka, muna yin daga 2 zuwa 4 ƙarfin ƙarfin, don ƙananan tsokoki - hanyoyi biyu masu ƙarfi a cikin motsa jiki ɗaya. Ya kamata a lura cewa ga wasu ƙungiyoyin tsoka, ba shi da amfani don aiwatar da hanyoyin ƙarfi, kuma wani lokacin ba shi da tabbas. Alal misali, yana da wuya a iya tunanin yadda ƙarfin da aka saita don tsokoki na ciki ya kamata ya kasance.
- Tsoka. Muscleungiyar tsoka ta ƙunshi nauyin 6-12 tare da nauyin aiki iri ɗaya. Lokacin da kuka fara karya ƙofar maimaitawa 12 a kowane saiti, ƙara nauyin aiki. Don manyan ƙungiyoyin tsoka, muna yin jimlar tsoka 4-6 a cikin motsa jiki ɗaya, amma muna amfani da motsa jiki biyu. Musclesananan tsokoki suna samun saitin tsoka 2 zuwa 4 a kowane motsa jiki daga motsa jiki 1 ko 2. A madadin, zaku iya yin saiti 3 na motsa jiki ɗaya.
- Wuta. Ga kowane rukuni na manufa, muna aiwatar da saitin wuta 1-2, ta amfani da darussan keɓewa. Zabi wani nauyi wanda zai bamu damar yin reps 15 zuwa 20, sannan kuma kara adadin wakoki zuwa 40. Ta yaya? Muna yin iyawa kamar yadda za mu iya, hutawa kaɗan kuma mu koma aikin. Dakatarwar ya zama takaice gwargwadon yadda za mu iya cika wadataccen makamashi don maimaita 1-3 kawai. Cin nasara da zafi mai ƙonawa, muna yin aikin har sai yawan adadin maimaitawa ya kai 40. Kuma idan a hanyar farko mun yi fiye da maimaita 25, za mu ƙara nauyin aiki. Muna yin setin wuta guda biyu ga manyan kungiyoyin tsoka, kuma wuta daya ko biyu sun isa suyi aiki da kananan kungiyoyin tsoka.
Jawabi da sharhi
- Rashin nasara – Ba na ba ku shawara ku yi aiki har sai cikakken gazawar. Yi ƙoƙarin yin kowane saiti har sai kun ji cewa ba za ku sake sake maimaitawa ba, kuma a wannan lokacin dakatar da motsa jiki. Idan a wani lokaci ka kai ga wannan matakin gazawar ba da gangan ba - ba komai, amma ba kwa buƙatar fitar da kanku da gangan cikin lungu ta kowace hanya.
- Manufar Burin - Babban burin ku shine ci gaba tare da kowane motsa jiki da kowane saiti. Slip-on sets ɓata lokaci ne da ƙoƙari. Idan ba ku da lafiya ko kuna da ɗan lokaci - kar ku bi lambar, amma ku tsaya a ƙananan hanyoyin inganci.
- zažužžukan - Tabbas, kuna da 'yancin daidaita tsarin horon zuwa jadawalin ku, amma kar ku manta a lokaci guda cewa bai dace ba madaidaicin ginin jiki ya horar da fiye da sau 4 a mako. Wanne ya fi kyau? Ɗayan da za ku iya tsayawa na dogon lokaci.
- Changesananan canje-canje Me zai faru idan ba na jin kamar manne wa ka'idar 6-12 reps kuma ina so in yi 6 zuwa 10 reps? Jin kyauta don tafiya don maimaitawa 6-10. Mene ne idan ba na son ra'ayin 3-5 reps a cikin wutar lantarki? Sa'an nan kuma yi 4 zuwa 6 maimaitawa. Yana da wuya a yi maimaita 40 a cikin saitin wuta? Je zuwa 30 masu kona tsoka. lura: ƙananan canje-canje suna wanzu matuƙar kun bi ainihin ƙa'idodin wannan shirin motsa jiki. Kada ku rataya akan ƙananan abubuwa - kawai kuyi tunanin yadda za ku ɗaga nauyi kuma ku girma!
- Madadin motsa jiki – Juyawa motsa jiki kowane mako ba mummunan tunani ba ne. A bayyane yake cewa ba shi yiwuwa a kammala duk motsa jiki don ƙungiyar da aka yi niyya a cikin motsa jiki ɗaya. Misali, zaku iya amfani da saitin dumbbell don saita tsokar tsoka na mako guda da dumbbells na gaba.
- Jimlar yawan hanyoyin - Yana da kyau a fara da mafi ƙarancin adadin hanyoyin, kuma lokacin da kuka ji cewa lokaci ya yi da za ku ƙara nauyi, ƙara yawan hanyoyin zuwa shirin horonku.
- Musclesan maraƙin – Lura cewa babu ikon saiti don tsokoki maraƙi. Ba ni da dalilin yin imani da cewa tsokoki maraƙi suna amsa da kyau ga ƙananan reps.
- Quadriceps - Idan kuna son jure jin zafi, ƙara keɓaɓɓen saitin squats 20 zuwa saitin wuta don quadriceps ɗin ku.
Ranar 1. Kirji da Baya
Ranar 2. Kafafu da Abs
Rana ta 3. Huta
Ranar 4. Kafadu da Makamai
Rana ta 5. Huta
Rana ta 6. Huta
Rana ta 7. Huta
Abincin wasanni don shirin Ƙarfin tsoka da Wuta
Don samun fa'ida daga cikin shirin, a zahiri kuna buƙatar ci da kyau kuma ku ƙara abincin ku tare da abubuwan wasanni. Don samun girma da tsoka dole ne ku ci kamar babba. Kasance cikin shiri don ɗaukar adadin adadin kuzari kuma ku yi shi cikin hikima.
Maɓallin maɓalli mai mahimmanci shine inganci wanda zai iya samar da jiki mai gajiyar motsa jiki tare da carbohydrates mai sauri don cikewar makamashi da furotin mai saurin narkewa don tasirin anti-catabolic.
Ana ba da shawarar ɗaukar shi kafin horo don haɓaka ayyukan tunani da haɓaka ƙarfin kuzari. zai samar da tsokoki masu girma da jiki tare da saitin bitamin da ma'adanai masu mahimmanci. Kar ka manta cewa buƙatar ɗan wasa na bitamin shine tsari na girma fiye da bukatun ma'aikacin ofis wanda ke jagorantar salon rayuwa da kuma multivitamins na yau da kullun daga kantin magani ba zai ishe ku ba.
a matsayin ɗaya daga cikin abubuwan da aka fi sani da inganci, ya kamata kuma ya kasance wani ɓangare na mafi ƙarancin nauyi.