Workout kwemazuva 3 pavhiki: mazano uye mazano

Mitambo vanodzidzisa kazhinji akakumbira sei kuvaka tsandanyama zvavo uye dzakaonda mumwe munhu zvikuru. Kuti izvi zvidaro, yakatanga dzidziso yepamusoro zvivako kurovedza. In pamberi tetepa akavaka iri kunyange nyore kuti awane zvaaida mugumisiro, nekuti havadi kushandira mafuta pomoto. Munyaya ino ari muenzaniso wakanaka nokudzidziswa purogiramu 3 days.

Instruction nokuti beginners

Nokuti inonyatsobudirira uye, last asi kwete mudukusa, kuwana mugumisiro Muchiitwa ndiyo sangano chairo kurovedzwa kwacho zvinokosha. Kakawanda beginners chaizvo kukurumidza kuona uri kumutsidzira muviri, saka vanotanga kurovedza 3 kanomwe pazuva, kuti kuregeredza yakachengeteka mitemo uye vachinyanya vaishingaira makirasi. Somugumisiro, pachinzvimbo mafaro uye zvinozoita kuti kukuvara, kunetsana uye kushushikana.

kurudziro

Human hunhu akasikwa kuti kuita chero basa kuti zvinoda nguva yakareba mutengo mauto vanhu vanoda kurudziro. Zvikasadaro shungu inotonhodza nokukurumidza. Workout nokuti 3 mazuva vhiki uye zvikanzwika mazita mabasa. Panyaya mabasa mitambo tinogona kutokurudzira zvinotevera. Zvakakosha kuva tafura umo iwe vachapinda kuyerwa yevhiki nevhiki parameters muviri. Pokutangira achava kukura akatorwa pamberi vanga vaneta. Zvinofanira kurangarirwa kuti chero kuchinja vachava kuonekwa chete pashure chikoro inenge mitatu.

How kuita zviitwa

Nokuti yakarurama aika kudzidzisa pachii beginners chaiwo mubatanidzwa - mazuva 3 pavhiki okudzidziswa nesimba kunobatanidza tsandanyama mapoka ose. Panguva muviri kuchinyanya yakadaro achava nguva wokugadzirisa uye pumped. Boka rinonzi rokuti "paradzanisa" - kudzidzisa chirongwa 3 days. Split inopa kurovedza matatu anoita masere kusvika gumi repetitions pamwe yemaminitsi matatu hwatsvuka pakati pazvinhu. Pamberi kutanga zvidzidzo zvinenge aipedza yemaminitsi gumi ushamwari-kumusoro, zvichiteverwa kupomba - wokutanga rusununguko zvakaoma akadzokorora nguva makumi maviri ane diki kurema kuti kupisa nenhokwe ropa tsandanyama. Zvinhu zvinotevera anoteererwa kare tichishanda masimbi. Ya Kudzidziswa hakufaniri maawa anopfuura gumi neshanu.

nguva yacho chirongwa

Kazhinji, kuti ubereke mugumisiro chirongwa kudzidziswa 3 mazuva kuva nezvishoma kufamba mberi. Izvi zvinoreva kuti mumwe vanochengeta kurovedza anoitwa kwemwedzi miviri, uye ipapo chirongwa anofanira kushandurwa. Zvakakosha kudzivisa tsandanyama habituation kune zvachose mitoro kureva kuti zvishoma pasi kana kumisa kukura kwetsandanyama.

tsandanyama kupora

Pfungwa tsandanyama kupora haisi chete resumption simba rinopiwa asiwo vavakezve masero ayo. Kuti pakudzidza zveBhaibheri mitemo maviri anoshandiswa vatambi:

• mumwe tsandanyama boka Kurovedza rimwe zuva pavhiki;
• Kumbomira pakati vanga vaneta kunobva 48 kusvika 96 maawa.

kwemasikati Izvi zvinoita muviri kutanga glycogen kuti muzadze vakapedza mumatanda. Recovery masero kunoitika mavhiki anenge maviri - napo zvinoitwa nhengo. Workout kwemazuva 3 pavhiki, rinopa kwete chete nokudzidziswa nyanyisa, asiwo rokuzorora zvakakwana.

kudya zvinovaka muviri

Huru chinhu, pasina pazviri pasingabviri kuti kunyange migumisiro duku inooneka, akarongwa zvakanaka zvokudya. chirongwa yokudzidzisa 3-zuva chinopa chaiyo pakuchengetwa muviri zano, iyo inopa basa kubudirira munenge 70 muzana. General zvinodiwa - kubvisa kubva pakushandisa mafuta, kutapira zvakakangwa, furawa, uye tikanwa zvinwiwa zvakawanda.

Muterere dzakaonda

Inotorwa Kudya nokuti dzakaonda vanhu vanogona kupa zvinotevera:

1. Mangwanani, uparadze vaviri yakabikwa mazai, oatmeal kana Buckwheat, zviyo yose breads uye muto.
2. Lunch anogona kuva michero kana miriwo uye mapuroteni chinozunungusa.
3. Lunch kunofanira kuva nyama kana hove dhishi pamwe mupunga kana mbatatisi Garnish.
4. Zvinogona kudzokororwa masikati pamusoro pachake pavaidya wechipiri.
5. Nokuti kudya, unofanira kudya nyama mundiro ine mupunga kana matapiri uye muto.
6. Kwehafu yeawa vasati vanorara vanofanira kudya chizi uye kunwa girazi mapuroteni dzinozununguka.

Sezvaunogona kuona, zviripo nokuda dzakaonda vanhu haringanzi kunzi zvokudya, asi kutoti mhando zvataidya kuti vabudirire pamusana vatambi. Mazano zvokudya, uyewo nepurogiramu yokudzidzisa kwemazuva 3 pavhiki, kunofanira kuchengetwa zvachose.

Tiri kuenda kurovedza

The mapoka tsandanyama chikuru munyaya wemazuva matatu chaiwo ari paradzanisa vari:

• ari deltoid tsandanyama,
• caviar,
• triceps,
• bhokisi tsandanyama,
• honokono
• shure tsandanyama
• dzvanya
• pechidya (quadriceps)
• biceps.

Training nokuti dzakaonda vanhu kuitira kuvaka tsandanyama - izvi zvinonzi "purogiramu uremu" ari, mazuva 3 pavhiki akakamurwa nemakirasi nemapoka tsandanyama zvakasiyana.

Basic muviri inoshandiswa mukurovedza

Kuti kushandisa tsandanyama chipfuva anogona kukuudza zvinotevera:

1. A akanaka zvinhu muviri ndiwo bhenji yokudhinda pamwe dumbbells nhema. Vari zvakaenzana monica pectoral tsandanyama uye vari wakanyatsokodzera zvakanaka beginners.
2. Kugadzirisa yokumusoro chipfuva tsandanyama akanaka bhenji wokudhinda pamusoro deva. Kana kumhanya, unogona Alternate pakati barbells uye dumbbells.
3. Imwe yakanakisisa zviitwa kuti rezasi thoracal kunzvimbo pombi chinhu neizvi bhenji wokudhinda pamusoro deva pabhenji.
4. Nokuti SWEDERA akanaka uye kuwedzera inzwi ezasi chipfuva akakodzera Dips.
5. Good tatamuka Tsandanyama dziri nyore pushups.

Nokuti zvidzidzo pamwe musana tsandanyama kukodzera kurovedzwa kwakadaro:

1. Mumwe inonyatsobudirira kuti Lat muedzo shamhu anoonekwa kuti ari tilted chinzvimbo dzimba.
2. Nokuti kukura chete tsandanyama sezvo zvakafanira kuti zvinyorwe purogiramu yezvidzidzo navanopinda kubata muedzo-up. Nokuti vaya vanokwanisa kuita zvakawanda kupfuura gumi nevaviri repetitions, unogona kuwedzera mimwe matambudziko.
3. Uyewo zvakanaka-akagadzirirwa shure wehunyambiri block chebasa kuti chipfuva.

Kushandisa pechidya tsandanyama inokurudzirwa zvinotevera zvidzidzo:

1. Zvakanakisisa chinangwa ichi - squats. Kana wakaita zvakanaka, ichi muviri kwazvo nzvimbo yehudyu anofanira zvaivapowo pasi. Zvinonzi kushanda zvakakwana quads uye tsoka Anowedzera uremu.
2. Nokuti kutanga marunda uye quadriceps vanoita zvakadzama lunges pamwe masimbi.
3. Nokuti basa zveshure rakadzika rorudyi tsandanyama kuita gumbo curl they pamusoro Simulator.

Kushandisa biceps:

1. General Makuriro muviri boka iri tsandanyama ichaongororwa kuwedzera kubhawa pamusoro biceps. Kuti vave nechokwadi rutsoka zvakakodzera kuisa upamhi pamafudzi, zvakafanana daro Zvinoda simba netsvimbo. Shell kutura zvinyoronyoro kudzivisa marwadzo. Kokutanga Uchanzwa makakatanwa ari emberi.
2. "Peak" tsandanyama kuti pave nokusimudza dumbbells pamusoro biceps pamusoro deva pabhenji. ichi inonyatsobudirira pakuita nguva dzose.
3. Nokuti kusiyana Kurovedza anogona kushandisa kudhonza neizvi rokuona.

Kuti ape Maumbirwe kuti deltoid tsandanyama inokurudzirwa zvidzidzo zvinotevera:

1. Zvomunda ichi akaita vaiona venhau mubhawa shure musoro wako.
2. Kuti ape tsandanyama dzako siyana mitoro, unogona kushandisa barbell bhenji yokudhinda akamiswa.
3. Kuti uwane zvakadzama kudzidza deltoid tsandanyama pakati pamafudzi vari yakanaka bhenji yokudhinda vane dumbbells ari agere chinzvimbo.
4. Kwokupedzisira pachiitwa dzinotevedzana papfudzi kunogona zvikuru parinobuda kuburikidza kumativi nemaoko dumbbells.

Muscle kudzidzisa abdominals vanofanira kuita zvinotevera seti:

1. The chikuru muviri - Achitsaudzira kunyepa. It kunogona kuitwa vaviri nenhanho uye pamusoro deva.
2. Kuti varege Anotadzira muchiuno vari yakarumbidza kuita oblique monyorora.
3. Nokuti kweiyi rezasi venhau tichabudirira gumbo sezvavanomutsa.

Kuumba emberi batsira zviitwa izvi:

1. Nokuti bhuku rakanaka kupa boka iri tsandanyama ikodzere barbell curls panguva pamaoko.
2. Contact honokono divi achashanda pamwe maoko hwakakungwa ari pamaoko danda, wakatorwa neizvi rokuona.

Kutanga mhuru tsandanyama, zvakakwana kukwira pamusoro zvigunwe zvenyu akagara kana akamira, nokushandiswa zviyereso.

Nokuti kupomba trapezius tsandanyama ndiyo pachiitwa ichi akafanana shrugs - rokurera pamafudzi pamwe pamberi Zviidzo ake. Inogona amakavaitira dumbbells uye ane barbell. The anoshongwa inogona kuchengetwa chokupika zvose mberi uye neshure. Kuwana pafudzi chepamusoro nzvimbo kuti umbomira usati richikwidibira. Exercise zvinofanira kuitwa pasina kuita mapendekete tenderera anodudzira.

Program nokuti beginners

Workout kwemazuva 3 pavhiki, ine rinotsemuka zviviri zvinofanira alternated pahwaro pavhiki.

Split nhamba 1

Monday - bhokisi Workout, triceps wokudhinda:

• Michina tsvimbo avete (pamusoro pabhenji);
• French michina;
• barbell bhenji runonditsikirira ane rakamanikana nepfari;
• Dumbbell runonditsikirira apo nhema kana agere pamusoro deva pabhenji;
• muviri nokuvhiringidza, avete pabhenji.

Environment - kushanda shure, biceps, emberi, muchina:

• chinjikira vaise misa;
• akapinza tsvimbo muviri ari tilted panzvimbo;
• kudhonza muviri, maoko paupamhi kunze;
• nokusimudza barbells pamusoro biceps;
• Bend pamaoko danda;
• rinobuda takananga makumbo ari supine chinzvimbo.

Chishanu - muchiitwa kuti makumbo uye deltoids:

• squats;
• gumbo ekisitenjeni avete Simulator;
• simuka pamusoro zvigunwe zvavo kurema;
• Dumbbell bhenji runonditsikirira ari nokugara panzvimbo;
• barbell runonditsikirira seri musoro apo agere;
• zvinombooma dzakawanda mhiri divi maoko dumbbells;
• Achitsaudzira ari nechepamberi.

Split № 2

Monday - bhokisi kudzidzisa, triceps wokudhinda:

• Dumbbell pazvisviniro avete pamusoro pabhenji;
• bhaa runonditsikirira mundege vachida;
• rutapudzo zvombo ari Simulator;
• dips (emaoko pamwe pamuviri);
• triceps wokudhinda mu wehunyambiri chikamu;
• rinobuda takananga makumbo ari supine chinzvimbo.

Wednesday - musana, biceps, emberi, muchina:

• amusunga kuti chipfuva wehunyambiri chinogumbura munzvimbo "waita";
• akadzinga imwe ruoko dumbbell;
• nokusimudza dumbbells pamusoro biceps agere;
• barbell curls vari pamaoko, harungashandurwi kutaba;
• Achitsaudzira ari nechepamberi.

Chishanu - makumbo uye Delta:

• gumbo dzvanya;
• akafa havi;
• gumbo flexion ari Simulator;
• tsoka simuka pamusoro zvigunwe zvenyu apo agere;
• vamire barbell michina;
• Dumbbell runonditsikirira apo agere;
• Wiring dumbbells ari pamateru;
• rinokwira ngaatarire makumbo nhema.

Zviitwa, iyo inoshandisa inorema anoshongwa, zvinganaka insuring kuvapo naye.

Nokuti vaya vanoda kurasikirwa uremu uye vasikana

kunzwisisa Izvi waifarirwa rinogona kushandiswa senzvimbo kurovedza chirongwa kwemazuva 3 pavhiki uremu. Panyaya iyi, zviitwa yaitwa ne zviyereso diki uye hwatsvuka pfupi pakati pazvinhu. Zvokudya zvinofanira kusanganisira zvimwe mapuroteni zvokudya, nokumwa kusvika marita matatu Urume zuva rimwe, kudya kwemanheru kwokupedzisira - kwete paya pane maawa matatu asati yokurara. Hope kuti apore anofanira kuva ya kwete asingasviki nomwe maawa.

Kudzidziswa purogiramu 3 Mazuva musikana zvishoma yakasiyana nokuda hunhu munhukadzi muviri. Zviitwa ndiwo chete, asi nhamba seti ichiwedzerwa kusvika 5, uye reps - kusvika 15, kuregawo pakati nemhando - masekondi 30. Muhafu yokutanga yezana munhukadzi kutenderera rinoshandiswa kufadza mutoro, ari wechipiri vari kuderedzwa zvishoma.