Purogiramu yokudzidzisa The kuti vakawanda muchiuto

Vezvenhau rinogona kuverengwa uye kunyange vanoona vanga vaneta siyana kuti tiwane dzakaonda tsandanyama. Zvisinei, havasi vose akabhadhara zvakakwana pfungwa zvakakodzera uye kudya zvinovaka muviri patinenge. Kureva, zvinogona "dzakarurama" muviri wake. The Zvakanyanya Kunaka Panguva Yepamuviri zvidzidzo vanofanira kusvika katatu pavhiki, uye kudiwa kudya zvakanaka ose zuva.

Kwakamutsa kurovedza purogiramu kutaridza uremu ingaita kuti munhu richikunetesa, sezvo inokosha yekushandiswa - nekorasi dzimwe nguva zvichiitika. Its anobatsirwei akatsiga zvishoma nezvishoma kuwedzera simba uye kwetsandanyama (nesimba yakakwana - kusvikira mwedzi mumwe kg). Uyewo, kutevera chirongwa ichi uye ane mamwe ruzivo okudzidziswa kwakadaro haisi shoma pane mwedzi mumwe nehafu, zvinokwanisika kuti rovedza mwedzi kungoramba mitanhatu. Kubudirira zvimwe zvirongwa vakarasika pashure pemwedzi miviri chete.

Features kuekisesaiza uremu vari alternation kwemazuva "nyore" uye "zvakaoma". Zviri ngaavongwe kusvika ichi kwakapiwa nguva yakakwana kuzorora mamwe mapoka tsandanyama, uye mutambi vachava nemigumisiro inoshamisa.

Zvino zvizere. chirongwa kutenderera rinowanikwa kwemazuva 16, izvo zvinogona ngazviwedzerwe 18-20. Pakati nokudzidziswa apa zuva rokuzorora, haugoni kuita mazuva maviri kana zvakakodzera.

Kurovedzwa purogiramu yakatarwa kurema ndiwo simba-nyanyisa uye, naizvozvo, zvokudya uye zororo vanofanira kupiwa zvakakwana. Nyanzvi vanokurudzira kuwedzera testoterona zvinodhaka muviri vakunde uye Creatine (akadai Tribulus uye Ecdysten). Mune zvimwe zviitiko, rubatsiro zvakanaka kungava creatine, asi chete zvakakodzera uye kungwarira mabiko. Rokuvandudza puroteni Kudya zvakafanira kuwedzera mapuroteni Nezvakakuyiwa, asi unhu hwakanaka. Vanogona kushandiswa zvose kudya uye pakati kudya. Zvinofanira kucherechedzwa kuti, pasinei mukuru mafuta zvokudya, chirongwa kurovedza rokutsvaka vazhinji achabvisa mafuta pasingadiwi.

Saka, funga murayiro muviri uye kurovedza muviri. Diet pamusoro chete pamazuva ose revhiki, unogona chete kuchinja muriwo nemichero pamwechete. Asi vanga vaneta vakasiyana mumwe.

Meals vanofanira kutanga kudya kwemangwanani ine mazai (3 hrs.), With peya duku mabhanzi spoon jamhu, mabhanana (1-2 hrs.), Uye amino acids (2 capsules), mavhitaminzi uye zvicherwa.

Lunch ine chehove huku zamu nyama (160 g.) Kana mapuroteni mutsipa (30 ML), madomasi maviri, zvidimbu pasi-mafuta chizi uye peya zvidimbu chingwa (zvimwe dema).

Zvekudya, unofanira kudya yakabikwa huku zamu hovea (160 Gr.), A bwendefa mupunga, 300 magiramu ose broccoli uye vaviri amino asidhi capsules.

An awa pamberi Workout ndiyo yakanakisisa uchapedza 300 magiramu gainer, uye maminitsi makumi maviri - mumwe kushumira pamusoro creatine.

Mushure hafu yeawa pashure chikoro kunwa puroteni kana zvitatu amino asidhi capsules.

Nokuti kudya, zvakanakisisa kudya 250 magiramu yakafashaidzwa bhinzi, yakabikwa hove uye akabika makerotsi.

Training neMuvhuro chinotanga yemaminitsi mashanu inodziya-up. Uyezve muviri kuti mabasa zvinotevera kuti:

1. Bench tsvimbo imwe chinjikira chinzvimbo. Chiitwa ichi inogona kutsiviwa zhimom dumbbell. Tanga nechiedza uremu nzira, achiita kusvika 18 repetitions. Panguva kudzidziswa unofanira kuuya kuna Zvakanyanya Kunaka Panguva Yepamuviri kusimba kuurayiwa - 6 reps nokuda 4 anogadza vachishandisa kunonyanyisa uremu.
2. Press bhaa kuva panzvimbo pa necheparutivi rworwendo 45 (zvakafanana kuchinyanya sezvo kuti yokutanga purogiramu).
3. Ndakamira curl they aine barbell.
4. Curls vachishandisa dumbbells (maekisesaizi "sando").

Kurovedzwa purogiramu kutaridza Vanobudisa nhau panofanira dzinotevera yechiitwa:

1. kwoushamwari-up
2. Deadlift. Zviri chinodiwa kuti tiite pasi kutarisira nomurovedzi maererano mukukuvara zvinogoneka kana isina kukodzera akaita.
3. Kudhonza pamusoro kubhawa
4. Kubatanidza kuti bhandi pamwe rezasi misa.
5. Bench pamusoro chinjikira pabhenji rakamanikana rokuona.

Kuwanda seti uye repetitions yakaiswa sezvo Monday.

Training neChishanu inosanganisira zvinotevera seti kurovedza:

1. Anodziya.
2. Press tsvimbo kubva chipfuva apo vakagara.
3. Bussing akamira dumbbells muruoko.
4. Aine barbell pamapfudzi ako squats.
5. Flexion uye ekisitenjeni makumbo panguva yokurovedza muviri.