Uhlelo amandla ukuqeqeshwa kwabesifazane labesilisa

amandla Uhlelo lokuqeqeshwa kwama amadoda kuzasiza imisipha, ukusheshisa umzimba futhi ukwandisa inani testosterone emzimbeni. Isisindo Ukuqeqeshwa Abesifazane isimo somzimba wabo, wasinikeza ukuvumelana iphimbo imisipha imilenze, izingalo, esiswini nezinqe.

Uhlelo oluyisisekelo oluthi imiqondo ukuqeqeshwa amandla

Ukuqeqesha amandla - uhlelo ukuqeqeshwa kubagijimi ka ntshashintshe kokufaneleka, okuyinto ukuze unqobe lo "ithafa" futhi ukuqhubeka alandelayo imithwalo kumele lisetshenziswe inqubo ukuqeqeshwa ngebhayisikili. Wabasaqalayo kutuswa usebenzise inguqulo yakudala yokuqeqeshwa ekuqineni 5 amasethi 5 rep ngenqubekela kancane kancane umthwalo.

Amandla ukuqeqeshwa athlete afune ukuba ekuhambisaneni kosuku. Okokuqala, ukuphumula ngokwanele futhi ubuthongo okungenani amahora angu-8 bese umsoco lesifanele nangokulinganisela ukuze kwandzisa umzimba amandla. Okwesibili, ukuqhuba ukuqeqeshwa ku esiphezulu amathuba kuvunyelwe zomzimba wakho, futhi ngesikhathi esifanayo ofeza inqubo yokutakula ezingeni elifanele.

Imibandela eyisisekelo ukuqeqeshwa amandla

Ukuze kuzuzwe umphumela ukuqeqeshwa ukuvikela ukulimala ngesikhathi ekusetshenzisweni kwazo kumele zithobele izimo owamukelwa ukuqeqeshwa amandla.

Imithetho ukuqeqeshwa amandla:

• A olunzulu gaphambi ngaphambi umsebenzi esizolungisa imisipha for ukuqeqeshwa amandla, futhi ukuvikela ukubukeka ukulimala. Amandla Amazing kufanele kusetshenziswa dumbbells noma barbells.
• Kuqhutshwa iSifundo Se- kuphele esebophela ukuqeqeshwa amandla, ukuvumela khulula imisipha endwangwini, nemisipha futhi kwenza amalunga omzimba.
• Welulekela Kunconywa hhayi kuphela ngemva, kodwa futhi phakathi ukuqeqeshwa. Amakilasi ezinsukwini vnetrenirovochnye esisuka neqhaza imisipha hypertrophy, bazilungiselele okulandelayo amandla imithwalo.
• Ukuhlukana nezinto eziza kuqala ukuqeqeshwa amandla kuzovumela zifezeke iqembu imisipha, okuyinto kumele inikezwe kakhudlwana.
• Kukhethwa umzimba asizayo. Kubalulekile kakhulu ukuba kuvelwe labo imisipha ukuthi musa ukuvocavoca umzimba ngokwanele uma ukwenza ukuzivocavoca eziyisisekelo.

Uhlelo oluyisisekelo ukuqeqeshwa amandla

iprogramme amandla ithobela ukuthuthukiswa eziyisisekelo amandla nokukhuthazela kwemisipha. Kodwa lapho ukwenza ukuzivocavoca ezinesisindo angesabi inqubo wokwakha kwemisipha futhi babanike impumuzo.

Uhlelo Basic ukuqeqeshwa amandla Kunconywa ukuba ngumuntu Umqeqeshi abaqeqeshiwe. Ngamunye eziyisisekelo hlelo Uchwepheshe ebhaliwe ngokushesha ngangokunokwenzeka kuzokwenza intuthuko esigabeni esilandelayo lokulungisela nge eziningi ukucindezeleka.

Isimiso zokungabi elibi nenqwaba amandla asetshenziswe uhlelo oluyisisekelo - ukwenyusa esiphezulu isisindo esindayo ngekhefu eside phakathi amasethi.

uhlelo Uhlelo. Imvamisa ukuqeqeshwa - 2 - 3 ngesonto. Lonke inani ukuqeqeshwa lonke umjikelezo izikhathi ezingu-20. Isibalo nama ezinikezwa kumele singeqi 3 kuya 12. Zonke ezinye emkhatsini izivivinyo kumelwe abe imizuzu okungenani 2.

umzimba Basic - squats, ebhentshini cindezela, donsa-ups, deadlifts, ukusebenza nge dumbbells, isixhumanisi engenhla Smith Simulator wagxila ukuze ibhande ku block aphansi.

umzimba Basic kuzosiza nelokunika izikhwepha kubo imisipha ukuzilungiselela esibi kakhulu amandla imithwalo.

Isisindo Training Wabasaqalayo

Uhlelo ukuqeqeshwa amandla Wabasaqalayo sihlinzekela ukusungulwa kanye nokuqinisa nohlaka obusebenzayo emzimbeni.

imihlahlandlela Practice for the saqala:

• Amakilasi Njalo ngemva kosuku olulodwa.
• Sebenza imisipha wonke umzimba.
• Izinga isilinganiso ukuzikhandla ngokomzimba.
• umzimba eziyisisekelo, nge ukwahlukanisa omncane.
• Isethi umzimba yakhiwa hhayi ningi than 5 zilwane.
• I ukwenyuka kancane futhi kancane umthwalo.
• ukukhishwa Ofanele imishini umsebenzi.
• Kuphethe i gaphambi futhi ngilulekela.

Amandla eziyinkimbinkimbi Wabasaqalayo.

• Ukoma ukuze Cindezela - 2 amasethi izikhathi 20-35.
• Abaqeqeshi - 3 amasethi izikhathi ezingu-20.
• Squats nge barbell emahlombe akho - 2 amasethi izikhathi 25.
• Bench cindezela - 3 amasethi 15 rep.
• Xhumanisa mpo block esifubeni - 4 amasethi 10 - 12 izikhathi.
• ebhentshini Kuqondile bayiphendule - 3 amasethi ezinikezwa 20.

umzimba ngokwanele kuyokusiza ukwazi ukwakha yemisipha namandla. Ngaphezu kwalokho kungenzeka ukwenyuka kancane ukusebenza ezinikezwa isisindo ukunciphisa.

Uhlelo amandla ukuqeqeshwa ngoba amadoda

Ideal for amadoda abaneminyaka engu-20 kuya ku-30 nge zofuzo ezinhle nemfundo ngokomzimba. Lolu hlelo usebenza kuphela ekusebenziseni eziyisisekelo, ukunikeza umzimba nokucindezeleka esiqine edingekayo ukuze kuvuseleleke ukukhula kwemisipha.

amandla Uhlelo lokuqeqeshwa kwama amadoda kuhlanganisa kwenaba kwawo wonke amaqembu kwemisipha ezintathu ukuqeqeshwa ahlukene, ngezikhawu nabo ngosuku.

Igcizelela umthwalo namaqembu amakhulu imisipha ngosizo umzimba eziyisisekelo. imisipha hypertrophy ngesikhathi umzimba kusiza ukwandisa amandla.

isikhathi yokutakula phakathi amasethi kumele kutsatse akukho kuka imizuzwana eyodwa nengxenye, kuncike umzimba amandla.

iprogramme amandla siqukethe umsebenzi, ukuqaliswa ehlinzekwe esikhathini esingekho ngaphansi kwezingu-4.

NgoMsombuluko.

• Squats - 6 amasethi izikhathi ezingu-12.
• Dead Rod - 5 amasethi 10 ezinikezwa.
• Flexion nokwelulwa imilente lo mshini - 7 amasethi izikhathi 10.
• Ukoma - 2-3 amasethi isehluleki.

ULwesithathu.

• Ukudonsa - 5 amasethi izikhathi 20
• Yelula induku e emthambekeni ukuze ibhande - 8 amasethi 10 ezinikezwa.
• cindezela Military - 4 amasethi izikhathi ezingu-12.
• Thrust induku ukuze kwesilevu - 6 amasethi izikhathi 10.

NgoLwesihlanu.

• Bench izinduku elele ebhentshini enalokho kuthambekela - 7 amasethi 12 ezinikezwa.
• Yehlela - 6 amasethi 10 rep.
• Ukoma - 3 amasethi isehluleki.
• Ukuphakamisa biceps barbell - 5 amasethi izikhathi ezingu-12.

Ochwepheshe ukweluleka ukubhala idayari ukuqeqeshwa imiphumela nsuku zonke. Lokhu kuzovumela ukuqapha ekukhuleni isisindo ukusebenza, okuyinto, kuyobe lwekwenta ncono kusebenta kahle ukuqeqeshwa.

Uhlelo amandla ukuqeqeshwa kwabesifazane

Ukuqeqesha amandla for girls - lena kuphela indlela ukudala sabasincane silingane sibalo zesifazane. Kahle washayelwa kwabesifazane amandla iprogramme kuyothuthuka emzimbeni womuntu wesifazane, futhi, uma kunesidingo, ukusiza ukwakha emzimbeni wayohlala.

Umgomo oyinhloko ukuqeqeshwa labesifazane kuhloswe ukusheshisa izinqubo umzimba emzimbeni. Pro ukusebenza ukuqeqeshwa amandla kubonisa khona ubuhlungu bemisipha. Ngakho-ke, i-PERIODICITY yokuqeqeshwa izikhathi 3 ngesonto, iyona ofanele kakhulu ekululameni kwemisipha izicubu emzimbeni yabesifazane.

Kuningi incike ngebhayisikili lesifanele, okubandakanya ukusetshenziswa ukuqeqeshwa amandla abesifazane. iprogramme isisindo siqukethe amabutho okuyinto enye nomunye.

Ochwepheshe batusa ukuba uqale inqubo ukuqeqeshwa ne pampas mode, kunomthelela kakhulu ekwakhekeni acidosis acid bemisipha. umbuso esinjalo sasiyobonisa ukulungiselela ukudluliswa amandla ezicutshini futhi apharathasi sustavnosvyazochny ukuze uthole okunye amandla imithwalo. ubude bayo kumele singeqi ezinyangeni ezingama-2. Okwalandela semi powershift esiteji ukuqeqeshwa Kunconywa ohlelweni umzimba ogcwele.

Imithetho eyisisekelo ukuqeqeshwa amandla abesifazane:

• Isibalo ezinikezwa - kusuka 8 kuya ku-20.
• Ukwehlukanisa ukuqeqeshwa ku ezidabula futhi yanjalo ukusebenza kwemisipha (umzimba engenhla nengezansi, imisipha esifubeni emahlombe, imilenze namaqembu amancane kwemisipha).
• Imvamisa yenqubo ukuqeqeshwa izikhathi ezimbili noma ezintathu enhlokweni izinsuku eziyisikhombisa.
• Kanye ngesonto kokuqhuba ongaphakeme umfutho cardio.

amandla Uhlelo lokuqeqeshwa kwama abesifazane kufanele sigcwaliswe ngokuqinile ngokusho ukuhlela kanye ukwenyuka kancane futhi kancane umthwalo.

ukuqeqeshwa uhlelo amandla sokuba namantombazane njalo uma enze supersets angaya ohlelweni.

Uhlelo amandla ukuqeqeshwa isisindo ukulahleka

neminye iprogramme amandla inikeza iqoqo umzimba, ezisiza ukuba akwazi ukunqoba izingqinamba isisindo futhi unciphise ivolumu. Futhi, uma ngobuningi yemisipha, ukunikeza impumuzo imisipha ngesikhathi umsebenzi kungenzeka ku omiswe umzimba.

Ukuthola umzimba, udinga ukukhetha isisindo yokusebenza, ukwenza uhlelo futhi uthenge ukubhalisa ejimini.

Kunconywa ukuba ekuqaleni ukusebenzisa dumbbell, eminye abadliwa yokusebenza isisindo futhi izinsimbi esikhathini sokugcina ukusetshenziswa boom.

Isakhiwo neminye umzimba :

• Squats nge barbell emahlombe akho 4x20.
• Lo rise umzimba ku-3x20 ummango ebhentshini.
• Deadlift 2x10.
• Bench cindezela eduze isango 3x25.
• Yelula induku e emthambekeni kuya 3x20 ibhande.
• Weightlifting biceps 4x15.
• Ukuphakamisa dumbbells e stornony 3x25.

* Kunonophisa luhlelo ukuncipha kungenzeka ngenxa umsoco ofanele. Ukudla neminye umuntu kufanele libe-kilojoule amaningi ukudla. Nikeza impumuzo imisipha kungenzeka nokusetshenziswa ukudla nge carbohydrate kancane.

Ukuphuza amanzi kufanele kube abangaphezu kuka-2 amalitha. Ikakhulukazi kubaluleke kakhulu ukuphuza kuze kube kanye nelitha elilodwa lamanzi ahlanzekile ngesikhathi Amazing yakho. Le modi zizosheshisa izinqubo umzimba emzimbeni, kanti lokho kuzosiza inciphise amafutha ongama futhi unqobe lo ukhuluphele noma impumuzo kumafayibha kwemisipha.

Ukuqeqesha amandla ekhaya

Isikhathi esining impela, ngenxa yokuntuleka kwemali abantu abakwazi ukuya ukuzivocavoca kanye nakakhulu ukusebenzisa izinkonzo trainer siqu. Kodwa ungalilahli ithemba, umsebenzi kungenzeka ngaso sonke isikhathi, njengoba nje kwakukhona isifiso. Ngo ukuqeqeshwa ekhaya kunezinzuzo eziningi, ngakho-ke sekuyisikhathi ukuqala ukwakha ngomzimba omuhle.

Uhlelo ukuqeqeshwa amandla ekhaya yakhelwe phezu isimiso esisindo Imininingwane. Sincoma ukusetshenziswa dumbbells, dumbbells, olwandisa futhi, uma ikhona, kwebha.

amandla endlini ilayisha hlelo lubhekele isimiso ukuqeqeshwa isiyingi ne isisindo encane yokusebenza, umfutho avareji kanye nokuphumula sakugcina phakathi amasethi. Zonke umzimba kwenziwa omunye emva kwenye Seto, ukudlula 3-4 imijikelezo.

umzimba Basic:

• squats kwengxenye nge dumbbells zhimom up.
• Yelula dumbbell ngesandla esisodwa kuya abdominals.
• Alternately eyohlasela ngezinyawo maqondana ezingemuva ne izinsimbi.
• Ukuphakamisa dumbbells emaceleni e emthambekeni.
• Deadlift nge dumbbells (akukho boom).
• Push-ups nge isisindo ezengeziwe.
• ukweqa imilenze okwesikhashana kule sikhundla lisalele.
• umzimba besisu.

Isimiso esinjalo ukuqeqeshwa amandla ekhaya, ngaphandle kokudinga simulators eziyinkimbinkimbi zikuvumela ukuba njalo umzimba fit futhi emuhle.

Inketho okahle ukuze abe namandla multi-umsebenzi lo mshini ekhaya. Ukusetshenziswa Its kwenza kube nokwenzeka ukuthuthukisa izicubu nokuzihlukanisa eziyinkimbinkimbi. Kodwa lena kuphela abanikazi lucky okwakushiwo yilesi simangaliso yendlu.

Ukuvivinya umzimba kwi Simulator amandla

Uhlelo ukuqeqeshwa emandleni imishini ukuqeqeshwa ukudaleka ngamunye futhi ikhumbula umphumela umuntu efisa ukufeza. Injongo zingahluka: ukunciphisa umzimba, bagcine kufanelekile noma ukwandisa usayizi amandla yemisipha. I oyifunayo umphumela incike ubude kanye ukushuba amandla imithwalo.

Isethi umzimba phezu Simulator.

• Bench izandla.
• Squats ezinesisindo Smith Simulator.
• Umlenze cindezela.
• Sebenza on the Simulator block.
• Yokudonsa ekhanda.

Lo msebenzi, ngawo kungenzeka zifezeke zonke amaqembu kwemisipha. Lungisa inani ezinikezwa kanye mass zokusebenza isisindo kancane kancane futhi ngokushelela.

Izimiso ukuqeqeshwa amandla okwakwenza abashayi-sibhakela

isilawuli isisindo, ukuthuthukiswa ukusebenza ngesivinini esikhulu, ukwanda amandla umthelela, ukuthuthukiswa sokukhuthazela Dynamics - konke lokhu kuzokusiza kuzuzwe isisindo ukuqeqeshwa okwakwenza abashayi-sibhakela.

Uhlelo ukuqeqeshwa sill for okwakwenza abashayi-sibhakela kusekelwe izimiso ezilandelayo:

• Isikhathi esincane bangabeki phakathi amasethi hhayi ningi than amasekhondi angu-30.
• umthwalo Anhlobonhlobo usebenzisa umzimba polyarticular amaningi isethi ngayinye.
• Ukusetshenziswa ihlanganiswe ubuciko obuhlukahlukene ukuqeqeshwa.
• Qiniseka azokuqhubela gaphambi ngaphambi umsebenzi futhi kudambe ngemva ezingeni eliphezulu kakhulu.
• Kuphethe umzimba esisuka nokuvumelana nezimo emva iqoqo izivivinyo ngasinye.
• Ukusetshenziswa ezikhethekile ukuqeqeshwa amandla;
• I njalo ushintsho uhlelo ukuqeqeshwa.

Boxers umsebenzi oyinhloko ewela imisipha extensor we nezingalo, Delta, abdominals, imilenze emuva. Regularity of imithwalo ngokomzimba ezinesisindo hhayi kuphela kunengxenye ekukhuleni kwabo, kodwa futhi kwandisa amandla nokukhuthazela.

Kahle wenza iprogramme isisindo usebenzisa kushintshana uzotshala wokubukisa ngamaqembu ahlukene imisipha, nakho kunengxenye ekukhuleni kwabo. Lokhu kungaba jerks, lo ufaka induku, shot ukubeka, ibhola metbolnogo, njll

I PERIODICITY ukuqeqesha amandla ezinesisindo maximal akufanele idlule izikhathi ezimbili ngesonto. Ukuze boxer isikhathi kubaluleke kakhulu ukuze silulame lolu hlobo ukuqeqeshwa.

Amandla iprogramme Powerlifting

Ukuqeqesha amandla ngoba powerlifters okuhloswe ngazo okwandisa umkhiqizo ezenzweni ezintathu eziyisisekelo:

• ebhentshini cindezela;
• deadlift;
• squats.

Asele ukuqala ukuzilolonga abazenzi ngokukhethekile isimiso asalile. Noma yimuphi umsebenzi wenziwa powerlifter, njalo igxile ekuthuthukiseni amandla. Amandla iprogramme Powerlifting kuhlanganisa umzimba ukwandisa amandla nokukhuthazela ukuze kangcono kwezibalo umthwalo ukumelana ezenzweni ezinkulu. Ukuqeqesha amandla ezimweni eziningi abe umlingisi ehlukile. Lokhu kusho ukuthi zonke izivivinyo ezintathu akwenziwa ekuhambeleni olulodwa kwaleli hholo. Okungabalulwa kungenzeka ukusebenzisa noma isiphi umzimba ezimbili ngamandla imithwalo.

Imithetho eyisisekelo ohlelweni:

• Imvamisa umzimba 3-4 izikhathi ngesonto.
• Inombolo amasethi nge isisindo ukusebenza ezingekho ngaphezu 3.
• imithwalo periodization.
• Sebenza nge esiphezulu izinsimbi.
• Ukuphindwa ngokuba isikhamo sewayini kumele singeqi 2 kuya ku-6, ezimfushane kanye deadlift - hhayi izikhathi ezingaphezu kuka-5.

Umsebenzi oyinhloko athlete - ukwenyuka kancane ukushuba ukuqeqeshwa kanye nokwenyuka kwenani tonnage waphakamisa izinsimbi.

uhlelo eseduze

UMsombuluko: ezimfushane nge barbell emahlombe akho, ebhentshini cindezela isango abaseduze, eguqa pole phezu kwebhande ehlombe, hyperextension ngaphandle izinkinga.

ULwesithathu: Deadlift, edonsa, ezimazombe ku esihlalweni Roman, ukudonsa izinduku imilenze ngqo.

NgoLwesihlanu: ofaka, squats esifubeni sakhe, ebhentshini cindezela, hyperextension ngaphandle encumbrances.

Ungakhohlwa mayelana alulame mass kwemisipha. Ukuze uthole imiphumela emihle sincoma ukusetshenziswa kanye nezemidlalo yokutakula umsoco.

Basics of lokudla ku ukuqeqeshwa amandla

Ukuphumelela ukuqeqeshwa amandla akuxhomekile nje kuphela esimweni izinga nokuzivivinya umzimba okufanele, kodwa futhi izinga ukudla yakho.

Ngenkathi ikule modi ukuqeqeshwa, kufanele kudla imali enkulu ukudla nge ilinganisele obunobunye izakhi ukuze kwandzisa umzimba amandla nomsoco.

imithetho ukudla

Sehora ngaphambi Amazing udinga ukudla. Kufanele ungalokothi wenze esiswini esingenalutho.

Ngemva ukuqeqeshwa amandla imizuzu engu-40 kufanele bathathe ukudla belkovosoderzhaschie.

I njalo ukudla kumele singeqi 5 izikhathi ngosuku nge ukukhanya, Ungadla enezivikelo eziqinile.

Isici esibaluleke kakhulu iyona ekuhambisaneni ekudleni. Ngakho ubhekene ekusizeni umzimba wakho ukujwayela ukuqinisela, kokuba iqiniswe zonke izinqubo kuwo.

Ezemidlalo lokudla ngesikhathi sokuqeqeshwa amandla

Ukusetshenziswa ezemidlalo supplements ekhethekile ngesikhathi senqubo ukuqeqeshwa kunomthelela yokutakula ngokushesha futhi kahle ngcono umsebenzi.

izincomo Jikelele ukusetshenziswa ezemidlalo supplements

Ngaphambi kokuba uqale ukuqeqeshwa amandla Kunconywa engayitholi arginine futhi glutamine, okuyinto kuzoba nomthelela inflow wegazi imisipha. Isicelo Kunconywa esiswini esingenalutho ihora elingu-1 ngaphambi Amazing.

Ngokushesha ngaphambi kokuqala ukuqeqeshwa kuyoba ngendlela enomqondo whey amaprotheni isiphuzo lihambisana carbohydrate kancane futhi creatine.

Emva umsebenzi wokugcina ukugqugquzela ukukhula kwemisipha kufanele uthathe glutamine nge leucine.

Ihora ngemva Amazing, kuba ukusetshenziswa ezifiselekayo zazo whey amaprotheni ne creatine kanye carbohydrate kalula digestible.

Ngokulandela inqubo enjalo kwezemidlalo Izithako, ungaba 100% ukuthi, ngiyabona ukuthi lokho kuqeqeshwa amandla kuyokulethela Imiphumela esiphezulu ku esikhathini esifishane.