Standard iprogramme ejimini ngoba amadoda

Uhlelo ukuqeqeshwa ejimini ngoba amadoda - kuyinto nesimiso umzimba, okuyinto akhethwa ngokusekelwe umthethosisekelo womuntu, izici kwemisipha ne yobudala ukukhula. Isici esibalulekile ukukhethwa eziyinkimbinkimbi ezifana futhi ukukhuthazela komzimba futhi pre-ukwelashwa. Lesi sihloko Uyoletha ukuzivoxavoxa ejimini ngoba la madoda, ababeke engakathenjiswa umshado sina kwezemidlalo, kanye eziyinkimbinkimbi ukuzilolonga ukuthi ungakwazi ukwenza lapho imisipha wayixova futhi alungele ukuqhubekisela phambili ukucindezeleka.

Ngakho, lo eziyinkimbinkimbi ngowokuqala kwenziwe ngosuku, inyanga eyodwa. Luhle Wabasaqalayo futhi kulabo isikhathi eside wakugwema ukuzivocavoca. isikimu okunjalo ukuqeqeshwa ejimini ngeke ngokulinganayo yokwelula wonke amaqembu kwemisipha. Kufanele kuphawulwe ukuthi umthwalo kudingekile oyokwenziwa kokuphelele umzimba ngesikhathi Amazing ngamunye.

Manje ngqo eziyinkimbinkimbi:

• Ukwanda on izinzwane zakho - izikhathi 15.
• Umlenze flexion kule sikhundla ezithandwa - izikhathi ezingu-12.
• Umlenze isandiso kusuka isikhundla ohlezi - izikhathi 15.
• ukubambelela Caught kwebha, ukukhulisa imilenze-90 degrees (noma ngaphezulu) - izikhathi 15.
• Ukusonta - izikhathi 15.
• Isikhundla amanga barbell ebhentshini cindezela kusukela esifubeni - izikhathi 10.
• Kusukela imile ku bephakamisa barbell biceps - izikhathi 10.
• Kusuka ezithandwa isikhundla zohlobo dumbbell - izikhathi ezingu-12.
• Kusuka isikhundla ohlezi enze dumbbell ebhentshini cindezela - izikhathi 10.
• Ngokuzalanisa dumbbells kusukela imile - izikhathi ezingu-12.
• Kuqondile Rod (isango ububanzi) - izikhathi ezingu-12.
• Umlenze Cindezela - izikhathi 15.

Kufanele kuqashelwe ukuthi umsebenzi ngamunye kuyadingeka ukwaba 3 amasethi. Uma umthwalo kubonakala likhulu kakhulu, inani izindlela kungancipha 2; uma enganele - ukukhushulwa 4.

Uma wayixova, kuziwa phakathi force ukuzivoxavoxa ejimini ngoba amadoda, okuyinto igxile uzotshala kuze iqembu umsipha ngamunye. Yenza uhla ngezansi kufanele kube izikhathi 3 ngesonto, ngekhefu okungenani usuku olulodwa. Esikhathini sokuqala usuku ukuqeqeshwa Kutfutfukisa triceps nasesifubeni, okwesibili - emhlane nasemahlombe, kanti eyesithathu - imilenze, lamathole biceps. Lokhu kuvumela uhlelo imisipha ukuba uphumule kusukela imithwalo esindayo lapho usebenza kwenye ingxenye yomzimba.

uhlelo Manje ngqo siqu ukuqeqeshwa ejimini.

osukwini olungu-1

• Ukucindezela ku nemigoqo - izikhathi 15.
• French cindezela - izikhathi 15.
• Ukuqamba Amanga ebhentshini (emthambekeni phansi) dumbbell ebhentshini cindezela - izikhathi 15.
• Kusuka ezithandwa isikhundla cindezela induku kusukela esifubeni - izikhathi 15.
• Kusuka isikhundla ezithandwa engela enze dumbbell ebhentshini cindezela - izikhathi 15.

usuku 2

• Thrust (mpo) ukubamba ububanzi - izikhathi 15.
• Yelula dumbbell ngesandla esisodwa (e emthambekeni) - izikhathi 15 ngamunye.
• Dumbbell ebhentshini cindezela kusuka isikhundla ohlezi - izikhathi 15.
• Cindezela induku kusuka awulutho - izikhathi 15.

usuku 3

• Squats - izikhathi 15.
• Lunges nge barbell - izikhathi 15.
• Deadlift - izikhathi 15.
• Ukwanda ku tiptoes (ukwenziwa ukusuka imile) - izikhathi 15.
• Ukwanda ku tiptoes (ukwenziwa ukusuka awulutho) - izikhathi 15.
• Kusukela imile ephakamisa dumbbells ngoba biceps - izikhathi 15.
• Bonisa ebhentshini Scott - izikhathi 15.

Uhlelo efanayo ukuqeqeshwa ejimini ngoba amadoda ivumela ezinyangeni ezimbalwa ukwakha kwemisipha. Inombolo tindlelanchubo umsebenzi ngamunye akufanele kube ngaphansi kuka-3. Ngokuhamba kwesikhathi, umthwalo kungenziwa kancane kancane - ukwenza umzimba 4-5 amasethi.