Inkqubo yoqeqesho amandla kwabasetyhini kunye namadoda

Inkqubo yoqeqesho amandla amadoda aya kunceda ukwandisa kwezihlunu, ukukhawulezisa ukutya nokunyusa inani testosterone emzimbeni. Uqeqesho Ubunzima for Women uguqule imizimba yabo, elibeka imvisiswano sehlise izihlunu imilenze, iingalo, esisu kunye neempundu.

Nezimaphambili ezingundoqo uqeqesho lokukhulisa amandla

Uqeqesho ngamandla - isicwangciso soqeqesho kwiimbaleki of ubuchule qete, nto leyo ukuze koyiswe i "ihewu," kwaye kukho inkqubela koko imithwalo kufuneka isetyenziswe kwinkqubo yoqeqesho ngebhayisekile. Kwabasaqalayo kucetyiswa ukuba usebenzise uguqulelo ezaziwa nokuqeqeshelwa amandla 5 Iiseti nabathengisi-5 kunye nenkqubela ngokuthe ngcembe ngayo umthwalo.

Amandla ngoqeqesho mbaleki awanyanzele kunamathelo ngqongqo yosuku. Okokuqala, baphumle kakuhle yaye ubuthongo iiyure eziyi-8 kwaye isondlo oluchanekileyo noluzinzileyo kunceda ekwandiseni ulwazi lwakhe umzimba amandla. Okwesibini, ukuqhuba uqeqesho kwi amathuba eliphezulu ngokuvunywe umzimba wakho, yaye kwangaxeshanye ekuqhubeni inkqubo ixesha ekuphulukenwe nalo kwinqanaba elifanelekileyo.

Imiqathango esisiseko uqeqesho lokukhulisa amandla

Ukuze kufikelelwe isiphumo kuqeqesho ukuthintela ukwenzakala ngexesha ukuphunyezwa kwazo kumele ukuba zichithe kwimiqathango eyamkelekileyo ngokubanzi uqeqesho lokukhulisa amandla.

Imithetho uqeqesho lokukhulisa amandla:

• A olunzulu ashushu-up phambi imithambo esiyakulungisa izihlunu oqeqesho amandla, nokukhusela nxamnye imbonakalo iingozi. Power ukuzilolonga kufuneka lwenziwe kusetyenziswa dumbbells okanye barbells.
• Ukuqhuba isiphelo uerha uqeqesho amandla, evumela ukususa imicu kwezihlunu, nemisipha namalungu.
• Ukolula kucetyiswa kuphela emva, kodwa ngexesha loqeqesho. Iiklasi kwiintsuku vnetrenirovochnye ekusoluleni isandla izihlunu hypertrophy, wabalungiselela layisha amandla elandelayo.
• Besabelana eziza kuqeqesho lokukhulisa amandla iya kuvumela ukuba basebenze ngaphandle iqela kwezihlunu, ekufuneka inikwe ingqalelo kakhulu.
• Ukhetho loqheliso abancedisayo. Kubaluleke kakhulu ukuba basebenze abo izihlunu ukuba musa umzimba ngokwaneleyo xa usenza imithambo ezisisiseko.

Le nkqubo olungundoqo uqeqesho lokukhulisa amandla

Inkqubo yoqeqesho amandla ibambelela kuphuhliso ezingundoqo amandla dystrophy nokunyamezela. Kodwa xa usenza imithambo kunye namatye ngokuzenzekelayo inkqubo yokwakha kwezihlunu kwaye ukuba abanike isiqabu.

inkqubo Basic oqeqesho amandla Kucetyiswa ukuba kwenziwe ngumqeqeshi abaqeqeshiweyo kakhulu. inkqubo esisiseko specialist ngamnye esibhaliweyo ngokukhawuleza kangangoko kunokwenzeka ziya kwenza yenkqubela-phambili kwisigaba esilandelayo yokulungiselela, a lot of ntshikilelo.

Umgaqo esisiseko elibi amandla esetyenziswa kule nkqubo ezisisiseko - ukuba ukukhulisa ubunzima obukhulu enzima kunye breaks elide phakathi iiseti.

scheme Programme. Ubuninzi koqeqesho - 2 - 3 ngeveki. Imali iyonke zoqeqesho kumjikelo yonke izihlandlo-20. Inani leeseti kunye kophindo kufuneka ingadluli 3 ukuya 12. Abanye phakathi imisebenzi kufuneka imizuzu ubuncinane 2.

imisebenzi esisiseko - squats, kwesitulo cofa, ukutsalwa-ups, deadlifts, ukusebenza kunye dumbbells, ikhonkco eliphezulu Smith kuyi nityhala ukuya bhanti kwi block asezantsi.

Imisebenzi esiSiseko liya kunceda ukunika amandla izihlunu nokulungiselela zibe imithwalo amandla kakhulu.

Uqeqesho Ubunzima for Beginners

Inkqubo yoqeqesho amandla kwabasaqalayo ubonelela ngokusekwa kunye nokomelezwa-sikhokelo esebenzayo umzimba.

Izikhokelo Practice ngenxa abasaqalayo:

• iiklasi yonke eminye imihla.
• Sebenza izihlunu umzimba uphela.
• I-avareji degree of amandla omzimba.
• imithambo ezisisiseko, kunye usambathisa ezincinci.
• Iseti loqheliso ubunjwe akukho iintlobo ezingaphezu kwe-5.
• Kancane ibheke ukunyuka umthwalo.
• uphumezo eyiyo izixhobo umthambo.
• Ukufeza efudumeleyo-up, bazolulela.

Power complex kwabasaqalayo.

• Ukoma ku Press - 2 iiseti izihlandlo 20-35.
• Abaqeqeshi - 3 iiseti izihlandlo-20.
• Squats nge Nge emagxeni akho - 2 iiseti izihlandlo 25.
• Bena press - 3 iiseti nabathengisi-15.
• Ikhonkco nkqo block esifubeni - 4 iiseti 10 - izihlandlo ezili-12.
• kwibhentshi nkqo kokuhlala - 3 iiseti koboniso lwe-20.

Imisebenzi eyiyo kuya kukunceda ukwakha ubunzima kwezihlunu kunye namandla. Eminye kunokwenzeka ukunyuka kancinane ukusebenza kophindo lwe ekunciphiseni weight.

Inkqubo yoqeqesho amandla amadoda

Ezilungele abantu abaneminyaka eyi-20 ukuya kuma-30 kunye yemfuza elungileyo kunye nemfundo ngokomzimba. Le nkqubo isebenza kuphela ukuba lo msebenzi esisiseko, unike umzimba kunye ntshikilelo inamandla efunekayo ukukhuthaza ukukhula kwezihlunu.

Inkqubo yoqeqesho amandla abantu kuquka nokunatyiswa onke amaqela kwezihlunu uqeqesho ezintathu ezahlukeneyo, ngamathuba kubo ngemini.

Kugxininiswa umthwalo amaqela kwezihlunu elikhulu ngoncedo loqheliso ezisisiseko. hypertrophy kwemisipha ngexesha umthambo kunceda ukwandisa amandla.

sokubuyisa ixesha ekuphulukenwe phakathi iiseti kufuneka ihlale engekho ngaphezu imizuzwana enye enesiqingatha, kuxhomekeka imithambo amandla.

Inkqubo yoqeqesho amandla ibandakanya umthambo, ukuphunyezwa kwe okuyinto Ilungiselelwe kwisithuba esingekho ngaphantsi kwe-4 neenyanga.

NgoMvulo.

• Squats - 6 iiseti izihlandlo ezili-12.
• Intonga Dead - 5 iiseti koboniso lwe-10.
• Flexion nokwandiswa imilenze kwi kuyi - 7 iiseti izihlandlo ezili-10.
• Ukoma - 2-3 iiseti ukuba ukusilela.

NgoLwesithathu.

• Eyendawo - 5 iiseti izihlandlo 20
• Yolula intonga kwi ithambeka ukuya bhanti - 8 iiseti koboniso lwe-10.
• press Military - 4 iiseti izihlandlo ezili-12.
• Yolula intonga ukuya kwesilevu - 6 iiseti izihlandlo ezili-10.

NgoLwesihlanu.

• iintonga esitulweni ilele phezu kwesitulo uthambekele - 7 iiseti koboniso lwe-12.
• Okha - 6 iiseti nabathengisi-10.
• Ukoma - 3 iiseti ukuba ukusilela.
• Ukuphakamisa zomfana Nge - 5 iiseti izihlandlo ezili-12.

Iingcali ukucebisa ukubhala kwidayari yoqeqesho iziphumo ngemihla. Oku kuza kuvumela ukuba esweni ukukhula ubunzima ukusebenza, nto leyo, ekuhambeni kwexesha iza kuphucula impumelelo yoqeqesho.

Inkqubo yoqeqesho amandla kwabasetyhini

uqeqesho lokukhulisa amandla kumantombazana - le yindlela nje ukudala slim kwaye zifanele i-nani ababhinqileyo. Kakuhle ezavela inkqubo yoqeqesho abafazi amandla iza kuphucula umzimba mfazi, kwaye, ukuba kuyimfuneko, kunceda ukudala emzimbeni nenye.

Eyona njongo iphambili zoqeqesho yabafazi ejoliswe ukukhawulezisa iinkqubo pathways emzimbeni. impumelelo Pro uqeqesho lokukhulisa amandla ibonisa ubukho intlungu kwezihlunu. Ngoko ke, lo periodicity yoqeqesho ka-3 ngeveki, nguye ofanele kakhulu ukufunyanwa esiqwini kwezihlunu emzimbeni ababhinqileyo.

A lot kuxhomekeke ibhayisekile ezichanekileyo, nto leyo iquka ukusetyenziswa uqeqesho lokukhulisa amandla kwabasetyhini. Inkqubo yoqeqesho ubunzima iqulathe apho ezinye omnye nomnye nemikhosi.

Iingcali Siyaleza ukuqala inkqubo yoqeqesho kunye kwimo pampas, kunegalelo elikhulu nokusekwa lactic acid izihlunu. Loo kolawulo kuya kulungisa yodluliselo yamandla izihlunu kunye nezixhobo sustavnosvyazochny ukuba imithwalo ngamandla ngakumbi. ubude balo mayingagqithi iinyanga ezi-2. sigaba semi-powershift elandelayo zoqeqesho kuyacetyiswa kwi inkqubo yomzimba ngokupheleleyo.

Imithetho esisiseko uqeqesho lokukhulisa amandla kwabasetyhini:

• Inani kophindo - ukususela-8 ukuya 20.
• Ukwahlulwa uqeqesho nobanda kunye khosi ukusebenza kwe izihlunu (umzimba ephezulu nesezantsi, izihlunu esifubeni kunye namagxa, imilenze kunye namaqela kwezihlunu amancinci).
• Rhoqo inkqubo yoqeqesho izihlandlo ezibini okanye ezintathu iintsuku ezisixhenxe.
• Kanye ngeveki baqhuba kwapasa Cardio.

Inkqubo yoqeqesho amandla abasetyhini kufuneka wenziwe ngokungqongqo ukucwangcisa kunye ukunyuka ngokuthe ngcembe yaye ngokuthe ngcembe lomthwalo.

Isicwangciso soqeqesho amandla okuba amantombazana xa enze supersets ungaya kwinkqubo.

Inkqubo yoqeqesho amandla ukunciphisa umzimba

Inkqubo yoqeqesho amandla ekunciphiseni ibonelela iseti olulandelenayo, ezinceda ukoyisa ubunzima ze kuncitshiswe umthamo. Kwakhona, ukuba ngaba ubuninzi ubunzima kwezihlunu, ukunika isiqabu ukuze izihlunu ngexesha umthambo kunokwenzeka kwi yokoma emzimbeni.

Ukwenza le imithambo, kufuneka ukhethe i ubunzima yokusebenza, wenze inkqubo athenge umrhumo nakwiziko lokuzilolonga.

Kucetyiswa ukuba usebenzise ekuqaleni dumbbell, sithanda ukuhlutywa ngakumbi ubunzima yokusebenza kunye namatye kwixesha lokugqibela ngokusebenzisa boom.

I-complex asebenzisa ekunciphiseni umzimba :

• Squats nge Nge emagxeni akho 4x20.
• Ukwanda umzimba kwi 3x20 uyithobele kwibhentshi.
• Deadlift 2x10.
• Bena press close okumbophelela 3x25.
• Yolula intonga kwi ithambeka ukuya 3x20 bhanti.
• Intsimbi zomfana 4x15.
• Ukuphakamisa dumbbells e stornony 3x25.

Ukukhawulezisa inkqubo ukuncipha kunokwenzeka ngenxa isondlo esifanelekileyo. Ukutya elwe umntu kufuneka luqulathe igama ukutya esezantsi-osidingayo. Nika kukhulula izihlunu kunokwenzeka nokusetyenziswa ukutya kunye ekudleni kancinane.

Ukusela amanzi kufuneka iilitha ezingaphezu kwama-2. Ngokukodwa ke kubaluleke kakhulu ukuba lisele kwilitha enye yamanzi acocekileyo ngexesha Amazing yakho. Le indlela liza kukhawulezisa iinkqubo pathways emzimbeni, yaye oku kuya kunceda ekunciphiseni ubungakanani amanqatha ongama kwaye boyise amavila okanye ukunika isiqabu imicu kwezihlunu.

uqeqesho lokukhulisa amandla ekhaya

Amaxesha amaninzi, ngenxa yokunqongophala kwemali abantu abakwazi ukuya zokwenza umthambo kwaye usebenzise iinkonzo nomqeqeshi sobuqu nangakumbi njalo. Kodwa ukwenza ithemba, umthambo kunokwenzeka maxa onke amaxesha, lo gama nje kukho umnqweno. Uqeqesho ekhaya ineendlela ezininzi, ngoko lixesha ukuqalisa ukwakha umzimba ezintle.

Inkqubo yoqeqesho namandla ekhaya yenzelwe kumgaqo iyonke ubunzima bomzimba. Sincoma ukusetyenziswa dumbbells, dumbbells, olwandisa kunye, ukuba ikhona, le bar.

indlu amandla usindanisa program ibonelela yomgaqo uqeqesho setyhula ezinobunzima encinane yokusebenza, amandla avareji kwaye ezinye ezincinci phakathi iiseti. Yonke imisebenzi yenziwa enye emva kwenye seto, kunye sicatshulwa 3-4 mijikelo.

ukuzilolonga Basic:

• squats akakhethi dumbbells zhimom up.
• Ukolula dumbbell ngesandla esinye ukuya abdominals.
• Yanjalo uhlasela ngeenyawo ukuya ngasemva kunye iintsimbi.
• Ukuphakamisa dumbbells emacaleni kule ithambeka.
• Deadlift kunye dumbbells (akukho boom).
• Push-ups yimilinganiso olongezelelweyo.
• ukunqumla imilenze imiswe kwindawo lisalele.
• imithambo esiswini.

Loo inkqubo yoqeqesho namandla ekhaya, ngaphandle kokufuna simulators ezintsonkothileyo zikuvumela ukuba kuhlala umzimba kufanelekile yaye mhle.

Le ukhetho kuku abe multi-umsebenzi amandla lo mshini ekhaya. ukusetyenziswa kwayo kwenza kube lula ukuba ukuphuhlisa izihlunu ngokuzimeleyo entsonkothileyo. Kodwa kuphela kubanini nethamsanqa lo mmangaliso wendlu.

umsebenzi Physical kwi mshini amandla

Iprogram yoqeqesho kwi izixhobo uqeqesho amandla ukuba zadalwa kwaye kuthathelwe ingqalelo isiphumo umntu enqwenela ukufikelela. Injongo inokuba nomahluko: ukwehlisa umzimba, ukugcina kufanelekile okanye ukunyusa ubungakanani kunye namandla mass kwezihlunu. Isiphelo iziphumo ebezifuna ixhomekeke ixesha nobushushu imithwalo amandla.

Iseti loqheliso kwi lo mshini.

• Kwibhentshi izandla.
• Squats benemizimba Smith mshini.
• Umlenze cinezela.
• Sebenza kwi block mshini.
• Ibambelele phezu kwentloko.

Lo msebenzi, kunye apho kunokwenzeka ukusebenza onke amaqela kwezihlunu. Ukunyenyisa inani kophindo yaye ingqimba ukusebenza lo ubunzima ngokuthe ngcembe kakuhle.

Imigaqo uqeqesho lokukhulisa amandla ngenxa manqindi

ulawulo Ubunzima, uphuhliso yokusebenza-high speed, ukwanda amandla nempembelelo, uphuhliso unyamezelo kunye nemiba - konke oku kuya kunceda ukufezekisa manqindi zokuqeqesha ukukhulisa ubunzima.

Inkqubo yoqeqesho wethala ukuba manqindi isekelwe phezu kwale mithetho-siseko ilandelayo:

• Elona xesha lincinane lokuphumla phakathi iiseti akukho ngaphezu kwemizuzwana engama-30.
• umthwalo Onemisebenzi usebenzisa umthambo ezininzi polyarticular iseti nganye.
• Ukusetyenziswa ukuhlanganiswa iindlela zoqeqesho ezahlukeneyo.
• Qiniseka ukuba aqhube efudumeleyo-up phambi umthambo uphole emva nqanaba liphezulu.
• Zokwenza umthambo zolule, bhetyebhetye emva iseti nganye ukuzilolonga.
• Ukusetyenziswa uqeqesho lokukhulisa amandla ezizodwa;
• I-njalo kwi ukutshintsha inkqubo yoqeqesho.

Manqindi umsebenzi main iwela izihlunu extensor ezingalweni, i-Delta, abdominals, imilenze kunye umva. Njalo kwemithwalo ngokwasemzimbeni kunye namatye hayi negalelo kuphela ekukhuleni kwabo, kodwa kwandisa amandla abo kunye nokunyamezela.

Inkqubo yoqeqesho ubunzima wenza ngokuchanekileyo usebenzisa nokuxuba zokumpompa kumaqela ahlukeneyo izihlunu, nto leyo inegalelo kuphuhliso lwabo. Le ingaba uphakamisa, ziithrasti intonga, wadubula wabeka, ibhola metbolnogo, njl

Le periodicity Ukuqeqesha amandla benemizimba ezinintsi mayingagqithi kabini ngeveki. Kuba manqindi lixesha kubaluleke kakhulu ukuba ukuchacha kolu hlobo loqeqesho.

Amandla Inkqubo yoqeqesho Powerlifting

Uqeqesho amandla powerlifters ezijolise ekunyuseni imveliso ezenzweni ezintathu ezingundoqo:

• press kwibhentshi;
• deadlift;
• squats.

Esiseleyo ukuqala uqheliso yenziwa kuphela umgaqo intsalela. Nawuphi na umsebenzi owenziwa powerlifter, usoloko ijolise kuphuhliso amandla. Amandla inkqubo yoqeqesho Powerlifting iquka imithambo ukwandisa amandla nonyamezelo ukuze ukuxhathisa ngcono umthwalo zamanani ezenzweni ezinkulu. uqeqesho Mandla kwiimeko ezininzi babe nesimilo eyahlukileyo. Oku kuthetha ukuba zonke zontathu imithambo hayi lwenziwa kutyelelo olunye eholweni. An ngaphandle kunokwenzeka ukuba ukusebenzisa nayiphi na imisebenzi ezimbini imithwalo amandla.

Imithetho esisiseko ye-nkqubo:

• Ubuninzi lokuzilolonga izihlandlo 3-4 ngeveki.
• Inani leeseti ezinobunzima ukusebenza angekho ngaphezulu kwe-3.
• imithwalo periodization.
• Sebenza emcela ubunzima ubuninzi.
• Ukuphindaphinda ngenxa yendimbane mayingagqithi-2 ukuya ku-6, ukuhlamba kunye deadlift - hayi amaxesha ngaphezulu kwe-5.

Umsebenzi ophambili yembaleki - ukunyuka kancinane ngobunzulu yoqeqesho kunye nokwanda yeetoni waphakamisa iintsimbi.

inkqubo eyiyona

NgoLwesihlanu: squats emagxeni akhe, kwisitulo cofa kukubamba na n'wina, eguqa kwipali kwi umbhinqo emagxeni, hyperextension ngaphandle iingxaki.

NgoLwesithathu: Deadlift, etsala, izibhija kwi esitulweni yamaRoma, kume iintonga ngemilenze ngqo.

NgoLwesihlanu: idiphu, squats esifubeni sakhe, cinezela esitulweni, hyperextension ngaphandle encumbrances.

Musa ukulibala malunga alulame ubunzima kwezihlunu. Kuba iziphumo ezingcono sincoma ukusetyenziswa kunye nemidlalo recovery isondlo.

Izisekelo nutrition kuqeqesho lokukhulisa amandla

Ukusebenza uqeqesho lokukhulisa amandla kuxhomekeke kuphela kumgangatho bawasebenzise, kodwa kumgangatho ukutya kwakho.

Nangona kule imo uqeqesho, kufuneka umthamo omkhulu ukutya kunye ukulinganisela evumelanayo izondlo kunceda ekwandiseni yento ephilayo kunye namandla kunye nezondlo.

imithetho ukudla

Ngeyure phambi kokuba ukuzilolonga kufuneka utye. Kufuneka ungaze wenze ungatyanga.

Emva kokuba uqeqesho amandla imizuzu engama-40 kufuneka athathe nokutya belkovosoderzhaschie.

Njalo isifundo ekudleni mayingagqithi amaxesha 5 ngemini kunye, namaqebengwana enqatyisiweyo.

Umba obaluleke kakhulu ke ukubambelela ngokungqongqo kwizidlo. Ngoko ke wena usiza umzimba wakho ukukuqhela Bonga, akuba iqinile zonke iinkqubo kuwo.

isondlo Sports ngexesha loqeqesho amandla

Ukusetyenziswa izongezelelo emidlalo ngokukodwa ngethuba lenkqubo yoqeqesho negalelo recovery ngokukhawuleza kwaye iphucule nocikizeko yengqesho.

iingcebiso ngokubanzi ukusetyenziswa izongezelelo zemidlalo

Phambi kokuba uqale uqeqesho amandla kuyacetyiswa ezityiwa arginine kunye glutamine, nto leyo eya kuba negalelo ekungeneni wegazi izihlunu. Isicelo bancome ungatyanga iyure-1 phambi kokuba Amazing.

Ngoko nangoko phambi kokuqala uqeqesho luya kuba esisiso Live Hotmail isiselo iiprothini zidityaniswe kunye carbohydrate kade kunye creatine.

Emva kokuba umsebenzi yokugqibela ukukhuthaza ukukhula kwezihlunu kufuneka uthathe glutamine ne leucine.

Iyure emva kokuba ukuzilolonga, oko kukuthi ukusetyenziswa ezinqwenelekayo protein yintloya kunye creatine kanye carbohydrate lula ukutya.

Ngokulandela le ndlela enjalo izongezelelo ezemidlalo, unokuqiniseka 100%, ukuba uqeqesho amandla uya kukuzisela wena iziphumo ubuninzi kweli xesha lifutshane kangangoko kunokwenzeka.