A seti kurovedza nokuda tsandanyama mapoka ose: nyanzvi zano

Kazhinji, beginners havagoni mari kuvaka purogiramu chiito kuti aigona migumisiro zvikuru. How kusarudza kuva kurovedza nokuda tsandanyama mapoka ose? Oddly zvakakwana, zviri nyore zvakakwana kuita. More pachiitwa kusarudzwa dzemitemo, ona gare gare munyaya ino.

zvinhu muviri

Basic muviri zvinosanganisira majoini akawanda, inova chiremerera wakakwana apo massonabornogo yatinofema. Basa iri mhando mutoro zvikuru mapoka tsandanyama pane kuita dzoga kurovedza. Training nokuti tsandanyama mapoka zvose zvinofanira kusanganisira zvinhu kufamba kuti achaita kuti iwe simba uye bulkier (pamwe kwetsandanyama pfungwa maonero). Zviri chete mhedziso inonzwisisika kuti mutoro zvikuru Muscle nani kuva tsandanyama zvavo. kufamba izvi zvinosanganisira squats, bhenji yokudhinda, tsvimbo, muedzo kupota uye kusunda kupota. Panzira, kana uine imwe mari (50,000 rubles uye zvakawanda), unogona kutenga chinhu nyanzvi anodzidzisa kuti tsandanyama mapoka ose (mufananidzo nayo - pazasi).

Huru Misimboti mukurovedza

Kutanga, zviri mberi kukosha kwazvo mutoro - zvichaita kuti tsandanyama dzako vachikura kukura uye simba zvakawanda. Chokwadi, kana musingadi kuwedzera uremu basa, ipapo tsandanyama hazvidi kukura. Kana uri kuita pasina pachavo anodzidzisa kuti inokurudzirwa zvikuru kuchengeta dhayari umo kunyora mhinduro dzako zvose. Saka iwe uchagona zvakanyatsorongwa kuwedzera mutoro kudzidzisa, zvichiita chinobudirira chikuva tsandanyama mapoka ose.

Inotevera musimboti uri mikroperiodizatsii, musimboti iyo iri alternation inorema uye chiedza vanga vaneta. Chii pfungwa iyoyo? Chokwadi kuti tsandanyama vanoda anenge 1 mavhiki kuti uzonyatsotanga, pashure rinobuda supercompensation (kukura tsandanyama fibers). Kunyange zvakadaro, izvi zvinoshanda chete kumapoka makuru (kumashure, muchipfuva, makumbo), apo diki (maoko, Delta) vanorasikirwa migumisiro yakadaro refu zororo. Naizvozvo, alternation chiedza uye inorema mavhiki ari yokurovedza muviri kwakakodzera. Kana uri kunyora mitambo yenyu kurovedza nokuda tsandanyama mapoka zvose, iva nechokwadi kuti funga chokwadi ichi.

nokudzidziswa paradzanisa

Saka, isu kuuya seti kurovedza rokutanga tsandanyama mapoka ose, wakakwana nokuda vatambi vane sandara kumusoro komukova:

Chipiri:

1. zamu

• bhenji pamusoro goona. bhenji (4 x 10);
• bhenji wokudhinda pamwe dumbbells pamusoro horiz. (3 x 12);
• Weighted mbariro (3 x Max);
• "Butterfly" (3 x 15).

2. Biceps

• nokusimudza dumbbells vamire (3 x 10);
• "Nenyundo" (3 x 10);
• Scott Simulator (3 x 8).

China:

1. shure

• deadlift (4 X 8);
• ari linkage shamhu (3 x 10);
• yokumusoro kubatana (3 x 12).

2. Triceps

• wokudhinda French (3 x 10);
• njanji (3 x Max);
• kudzvinya pakati skammi (3 x 20).

Chishanu:

1. tsoka

• squats (4 x 10);
• kuswatura uye vachikotama makumbo (3 x 15 musi mumwe muviri kuti vanomhanya superset);
• Kurwisa (3 x 12-15 ari mumwe gumbo).

2. pamapfudzi

• yakachena uye muchisviniro (3 x 8);
• mahi (3 x 12).

Uyu kumbonyanya kushingaira purogiramu tsandanyama mapoka zvose, izvo kuchaita kuti kuwedzera uremu uye kuwedzera simba prices.

CrossFit

CrossFit ari raundi kudzidziswa simba mhando umo vamwe muviri rinoitwa shoma zororo nguva (kana regai) kwemaminitsi 5-10. Ichi chirongwa kukuru tsandanyama mapoka ose, sezvo Muchiitwa anoshandiswa multisustavnye kuti kunosanganisira zvakawanda mapoka tsandanyama. Mukuwedzera, vakaita mumutambo uyu uye sangano pamwe yayo uremu. Pakupedzisira, usakanganwa kuti CrossFit trnirovki kazhinji rinobatanidza simba uye cardio. Chii tine panguva mbudo? Mutambi uyo akasarudza kuita CrossFit, nokuti mumwe kudzidziswa anoedza kuva simba kunonyanyisa uye kutsungirira. Zvisinei refu zvave vakaratidza kuti wemishonga siyana mitoro haazoiti mukuru nebudiriro chero chokwadi kana ichi. Ukuwo, vatambi ava nokudenga, kusvika "yendarama Zvichakadaro" pakati apa pfungwa. Uchabvuma kuti uyu kupfuura zvinokwana nyika chaiyo. Ndokusaka kudzidzisa pamusoro CrossFit nzira vakatakudzwa kuhondo, mês, etc .. N.

A seti kurovedza nokuda tsandanyama mapoka ose ari CrossFit anogona kuva sezvinotevera:

Day 1:

1. Reverse achapesana kupota kubva pabhenji triceps - 15-20 REP.
2. Standard achapesana kupota - 20 REP.
3. Burpoe - 10 REP.
4. Kumhanya - maminitsi 30.

The 3 Pfungwa yokutanga kuita 3 pamakumbo, uye ipapo mberi kumhanya.

Day 2:

1. Squats - 30 REP.
2. Kusundira kupota vane ombera - 15-20 REP.
3. Tsoka zvinombooma panguva venhau akarara pasi - 20 REP.
4. Vachisvetuka pamusoro pabhenji (pachituru) - 15 REP.
5. Kusvetuka tambo - 100 REP.

Kuita 2-3 siyana pamwe yokumbozorora kwemaminitsi 5-7.

Day 3:

1. Yokungoi- ta bara - 400 metres.
2. Deadlift - 10 REP.
3. Vachisvetuka kuti bhokisi (40 kusvika 50 cm tall) - 6 REP.
4. Mahi Zviidzo / dumbbells - 15-20 REP.
5. Dips - 20-25 REP.

Tinoita 2 pamakumbo.

Day 4:

1. Squats - 10 REP.
2. Burpoe - 10 REP.
3. Tora pachifuva pamwe Visa - 10 REP.
4. Turkish kukura - 8 REP.
5. Rowing Machine - 200 metres.

Kuita 2-3 siyana pamwe yemaminitsi 5 zororo.

We kupedzisa kunzwisisa kurovedza nokuda tsandanyama mapoka ose, kuenda rokupedzisira zuva kurovedza.

Day 5:

1. Basketball shvung kubva chipfuva - 8 REP.
2. Deadlift - 10 REP.
3. Release petsvimbo - 10 REP.
4. A nokukurumidza run - 200 metres.
5. Achitsaudzira - 25 REP.

Kuita 2-3-siyana.

Sezvaunogona kuona, nokuti beginners Complex rakanyatsojeka rinorema, asi zvichaita kubvumira kukudziridza simba zvakanaka uye nokutsungirira, uyewo yekudyidzana kuwedzera uwandu kwetsandanyama ane zvokudya zvinovaka muviri uye kuomerera.

Training nemapoka ose mhasuro nevasikana

Nokuti avo vasikana avo chete vakasarudza kuti mubasa yokurovedza muviri, basa guru kudzidza chete kumusoro kana pasi muviri 1 Workout. The chete inoenda vaya havangagoni kushanyira horo kuti anopfuura 2 pavhiki. kudzidzisa misimboti havasi zvakasiyana chaizvo nevaya vari varume. Kufambira mberi mune mitoro mikroperiodizatsii, kuchengetwa zvinovaka muviri uye utongi - izvi zvose zvinofanira kuvapo pasina kukundikana. Wakaiswa kurovedza vose tsandanyama mapoka akawanda akakodzera vamiririri akanaka bonde? Chokutanga, hazvina squats (zvakanakisisa chete zviyereso diki, asi yakawanda repetitions), kudhonza pamwe counterweight, mhando dzose vaise, michina uye kurovedza pamusoro venhau (nokuvhiringidza, gumbo anosimudza pamusoro Simulator, etc.). Kazhinji, sangano uye akaisa mukurovedza kwacho akafanana gono shanduro, asi chokwadi, zvakakodzera kuti kuderedza uremu uye uwandu pedyo. Zvinokoshawo ndezvokuti ndiye Implementation ekudzidza muviri panguva yokurovedza muviri Lightweight (munhukadzi) mhando. Uchiraira nemapoka ose tsandanyama pamberi kutanga yokurovedza - ichi chimwe chinokosha. Zvikurukuru, nezvezvitadzo vakadzi vari unokurumidza majoini, uye saka nyore kukuvadzwa. Ita Munotatamura uye zvakasiyana-siyana Kurovedza kufamba - zvichabatsira yokubudisa ropa rose muviri.

In mhedziso

Hapana chakanaka kana plohihi hwokudzidzisa, nokuti mumwe munhu akasiyana. Chokwadi ichi havabvumiri pick-chinangwa yakaoma, izvo zvaizoita kushanda zvakafanana zvakanaka vatambi vose. Kunyange zvakadaro, mashoko ataurwa pamusoro apa zvirongwa zviri rakanakira zvakawanda, kunyanya beginners uye zvenguva pamwero vatambi. Chinozunungusa kukudziridza uye kubudirira pazvinangwa zvenyu!