Bwanji Mng'oma wa mpumulo mwamsanga ya thupi?

Munthu aliyense masiku ano akufuna kuyang'ana ang'ono ndi koyenera kuti magulu onse a minofu zogwirizana kukulitsa thupi wakhala mu mawonekedwe abwino. Koma si onse akalola kuyesetsa kukwaniritsa zimenezi. Kukwaniritsa thupi toned akhoza embossed mothandizidwa ndi maphunziro apadera ndi kudya zakudya zapadera. Cholinga Pankhaniyi - kufukiza nkhokwe mafuta ndi kulimbikitsa minofu. Today tidzapeza bwanji kuti thupi la mpumulo mu nthawi yaifupi zotheka.

Kodi mpumulo?

Kuyamba ndi ife adzazindikira kuti ambiri mpumulo. Kotero, molingana ndi malamulo a thupi mpumulo masewera ayenera kukwaniritsa zofunika zotsatirazi:

1. mlingo wochepa wa subcutaneous mafuta (10% ya kulemera kwa thupi).

2. stiffness minofu.

3. Kupatukana ndi tanthauzo.

Chinthu chofunika kwambiri wa Edene - zoona, kuchuluka kwa mafuta. Monga mukudziwa, minofu ndi pa onse, ndipo iwo apanga monga mmene anthu kugwira ntchito tsiku lililonse. Nature ali kuti minofu atengere katundu anakumana ndi thupi. Choncho, ngati munthu ankagwira ntchito tsiku azikagwira, thupi lake kukula. Choncho, tinganene kuti palibe akulu corset ndi aliyense mwamtheradi. Kupatula kuti ambiri amamuonera wosanjikiza mafuta.

Choncho, ntchito choyamba ndi kukwaniritsa mpumulo - moto mafuta owonjezera. Cholinga chachiwiri - kukwaniritsa zofunika minofu stiffness. M'pofunika kuti ali kuyang'ana aesthetically zokondweretsa ndi ogwirizana. Pa m'ndandanda wa minofu misa M'malo mwake, kukhala, koma chifukwa cha mkulu mlingo wa madzi mu iwo kuyang'ana flabby. Choncho, akatswiri Njira anapereka kulemera ndi ntchito pa mpumulo (kuyanika).

Chabwino, ntchito lomaliza - ndi kukwaniritsa kupatukana, tanthauzo ndi kuya minofu. Mwakucimbidza tisaiwale kuti akwaniritsa zimenezi ayenera othamanga okha amene amachita nawo mpikisano. Komanso njira kukwaniritsa magawo awa kaŵirikaŵiri ndi thanzi. Anthu ambiri amene akufuna kukhala wathanzi, mpumulo wa thupi, monyanyira ngati sayenera izo, kotero kusiya kwa akatswiri a. Popeza anachitira terminology ndi mavuto, ife titembenukira kwa zigawo zikuluzikulu zofunika ndi kulimbitsa thupi pa kosangalatsa.

cardio

Kuti yambitsa lipolysis (kusokonezeka mafuta) ngati kuwombola mphamvu, ndi bwino ntchito cardio (amatchedwanso aerobic). Mosiyana ndi kuphunzitsa mphamvu, yomwe kudzachitika pa nthawi glycolysis anaerobic, kardionagruzki nthawi mwina wamkulu kwambiri. Mphamvu kokoka, monga benchi atolankhani, ndi mphindi 1-2. Panthawi imeneyi, kokha anatentha glycogen mu minofu. Kuti zambiri alibe mphamvu zokwanira. Choncho, mlandu pulogalamu maphunziro mpumulo, muyenera ndithudi zikuphatikizapo cardio.

Voliyumu ya katundu izi zimasiyana malinga chikhalidwe chanu, kuyambira mphindi 20 mpaka ora. Kupanga thupi mpumulo kuthandiza mitundu yonse ya cardio: steppers, treadmills, ellipsoids, njinga ndi ena. Ndipo bwino - kuthamanga mu mpweya wabwino, kuyenda ndawala kapena kupalasa njinga. Chisankho chiri wanu. Chinthu chachikulu ndi pa cardio zimachitika anali mkati kumenyedwa 130-170 pa mphindi.

Imodzi kapena ziwiri cardio sabata udzakhala wokwanira tingasulirane kagayidwe, kulimbikitsa Mitsemphayi, kuwonjezera magazi ndi kuwotcha ena mafuta. Koma kwa izo, musaganize chisoni ndi kuchita mwakhama. Osati kwa moyo wa thanzi, ndithudi, koma ngakhale ulesi.

Kuweta mnogopovtornye kapena masewera olimbitsa thupi?

Tiyeni tione mmene kuchita Zochita kuti thandizo wokongola wa thupi. Kumene mukhoza kuyikapo mitundu yonse ya kokoka mwambowu. Pambuyo honing mpumulo si mwake kusintha katundu zinchito za chamoyo. Komabe, kuchita Zochita zikuluzikulu zofunika m'njira inayake. Chifukwa malire a chakudya, inu sadzatha kugonjetsa chizolowezi cha thupi ndi. Choncho "m'munsi" anyamule ndi 60-80% ya kulemera muyezo.

maphunziro

Yambani pulogalamu pa mpumulo muyenera pamene inu tasonkhana zokwanira minofu misa mbali ya iye achoke. Choncho, minofu ayenera kukhala kwambiri kwa izi. Phunziro la mpumulo - ndithu mayeso ovuta kwa aliyense, chifukwa kutaya magalamu a mtengo wapatali a minofu m'malo achipongwe. Makamaka ngati Zimapezeka ndi khama. Koma m'njira ina.

mfundo maphunziro

Maphunziro pa mpumulo osiyana, choyamba, mkulu mwamphamvu, ndipo kachiwiri, ambiri kubwereza aliyense akonzedwa. Njira imeneyi zimathandiza inu kuwotcha zopatsa mphamvu kuposa akonzedwa kulemera pamene mulibe mofulumira kupanga Zochita zolemera lolemera. Kuti tipitirize patsogolo zotsatira za thupi, anagwiritsa ntchito njira ikukoka. Kumafuna opareshoni mosalekeza. Ndiko aliyense anapereka, pamene minofu mwatopa, ntchito akupitiriza mosalekeza, koma ndi kulemera zochepa. Ikukoka amapereka zotsatira womwewo wa "ikukoka" ndi limakupatsani mwachangu moto zopatsa mphamvu. Pulogalamu "kuyanika" ukhoza masabata 4-9, malingana ndi maonekedwe a munthu wothamanga makamaka. Kutsatira malamulo osavuta, mungathe kuphunzitsa mogwira mtima kwambiri:

1. N'zachidziwikire adzakhala ntchito kulemera wamba, koma si monga momwe pamene kuika thupi.

2. Gwiritsani supersets - kuphedwa zokambirana angapo mu chimodzi. Timatha inu ntchito minofu zonse mwakamodzi wina minofu gulu kapena minofu muzikangana. CHITSANZO supersets kwa minofu phewa: kukweza ndi kutsogolo dumbbell (kutsogolo kuthamanga phewa mtanda) ndi mbali Anabweza dzanja (otsika mtengo) mu kuweramira Anabweza dzanja (kumbuyo mtengo).

3. Kugwiritsa dontho anapereka (ikukoka) - ndi pang'onopang'ono kuwonda 20% mu njira imodzi. Childs, kulemera yafupika ndi maulendo 4-5. Izi Iyamba magazi ndipo thupi mu zimakhala minofu maximizes amange chandamale minofu gulu.

4. Small yopuma pakati waika - Mphindi 1.5-2.

5. Muzigona mokwanira ndi masiku 1-2 kutali.

ayamikira awa ali oyenera aliyense amene ndikaganizira kuti mpumulo wa thupi.

pulogalamu Mwachitsanzo maphunziro

Zochita zonse, zomwe anatchula pansipa zikhoza amaphatikiza supersets. Komanso, aliyense kulimbitsa thupi pazikhalanso dontho mu njira wachiwiri ndi wachitatu, yeniyeni Zochita. Ambiri thupi ayenera kuchitika waika zitatu, nthawi 12-15. Njira yoyamba ntchito magetsi ndi ena awiri - kuphunzira minofu.

Choncho, tiyeni tione chitsanzo cha pulogalamu maphunziro.

Lolemba (kumbuyo, pachifuwa ndi atolankhani)

1. benchi ndodo atagona pa benchi.

2. benchi ndodo atagona pa benchi otsetsereka a.

3. Deadlift.

4. Crossovers.

5. Chikoka akuluakulu (3 waika pazipita kangapo).

6. Chitani makina osindikizira (mukhoza kusankha 3 Zochita nzeru zake, ndi zofunika kuti iwo aphunzira m'madipatimenti osiyanasiyana gulu minofu).

Lachiwiri (manja, mapewa, atolankhani)

1. Kukwera aime pa bar.

2. Kwezani Boom pa benchi ndi Scott.

3. Hammer kupinda.

4. benchi barbell ubwenzi.

5. Kulumikizana dumbbells ataima.

6. samatha wagawo triceps.

7. French osindikizira.

8. Phunziro la atolankhani chapamwamba.

Lachitatu (mapewa, mikono)

1. adaponya ndodo kuti kuchigama.

2. zosangalatsa za dumbbells kumbuyo.

3. posambira.

4. benchi barbell kumbuyo mutu wanu.

5. benchi Arnold.

6. Phunzirani mbali ya atolankhani.

Thursday (kumbuyo, pachifuwa atolankhani)

1. Deadlift.

2. kukokera akuluakulu nsinga lonse.

3. KULUMIKIZANA chipika mutu.

4. Press wa dumbbells kunama.

5. Kulumikizana dumbbells pa benchi.

6. kusinthanitsidwa.

7. Phunziro la atolankhani m'munsi.

Lachisanu (atolankhani, mwendo)

1. ZOCHITA pa mabungwe onse a atolankhani.

2. anyonyomala.

3. Mwendo Press.

4. extension mwendo mapini (pulogalamu yoyeseza).

Loweruka (mwendo atolankhani, mkono)

1. anyonyomala.

2. Mwendo Press.

3. anyonyomala ngati "sumo".

4. Kukwera kwa bala pa bicep lapansi.

5. Nyamula ndodo pa benchi ndi Scott.

6. Phunziro la atolankhani chapamwamba.

Sunday (kudzipatula Zochita)

1. Phunziro m'madera onse a atolankhani.

2. Kwezani ndodo woimbayo.

3. kugwedeza.

4. Phunziro minofu ng'ombe.

Patapita sabata maphunziro muyenera masiku 1-2 kumasuka ndi kuyamba kachiwiri.

mphamvu Features

Ngati mukufuna thandizo thupi, pali pang'ono kuti maphunziro mwakhama ndi cardio. Wina Mbali yofunika kwambiri ya bwino - zakudya zoyenerera. Chakudya ayenera kukhala mkulu-mapuloteni, yafupika zimam'patsa. Tsiku akhale 6 chakudya ang'onoang'ono. Chotero boma akanakhala kukhalabe mtengo mkulu wa kagayidwe.

Caloric okhutira chakudya ankadya ayenera kuchepetsedwa ndi 10-30%, malingana ndi luso thupi lanu kufukiza mafuta. Kokha zakudya ayenera makamaka chifukwa Confectionery ndi, mankhwala ophika buledi ndi zina carbs kudya. Chiwerengero cha zimam'patsa mu zakudya ayenera kukhala osachepera 40% masamba mafuta - 10%, ndi zina - mapuloteni. Musaiwale za machulukitsidwe wa thupi ndi mavitamini ndi mchere. akusowa kumabweretsa kusokonezeka minofu. Kuchepetsa katundu pa mundawo m'mimba, zikhoza kugwiritsidwa ntchito ngati njira yopezera zakudya zomanga thupi zowonjezera masewera. Iwo musawononge thupi, koma kupereka mapuloteni kulimbikira. Ndi bwino kumwa madzi ambiri tsiku (osachepera 3 malita). Izo zidzapangitsa kuti kupanda kagayidwe liwiro ndi kuwonda pang'onopang'ono, komanso achuluke katundu pa mtima.

Iwo m'pofunika kugwiritsa ntchito mu zakudya zakudya zoterezi: zipatso ndi masamba, nyemba, nsomba, dzinthu osiyanasiyana, otsika-mafuta mkaka, mazira, Taphunzira nyama ndi nkhuku.

Kuchuluka kwa chakudya ankadya zimadalira kulemera okwana wochita mpikisano, kuti thupi ndi kuwotcha mafuta ndi kagayidwe kachakudya kugunda. Chinthu chachikulu - musati asamadye kwambiri ndi kumva thupi lanu.

Relief thupi kunyumba

Iyende mofulumira kunyumba kovuta chifukwa womberani amafuna simulators wapadera. Komabe, ngati muli dumbbells, bala yopingasa ndi mipiringidzo kufanana (ndi zipolopolo ziwiri zapitazi angapezeke mu bwalo), zidzakhala bwino. chakuti ambiri mwa Zochita ndi ntchito simulators akhoza m'malo ndi ena. Mwachitsanzo, benchi atolankhani m'malo mwa Kankhani-pulldown zolimbitsa thupi - Chikoka ndodo angagwiritsidwe ntchito m'malo dumbbell ndi zina zotero. Choncho ngati mukufunadi kuti thandizo thupi, chopinga chilichonse mu njira zanu sizidzakhala. Chinthu chachikulu - chokhumba chanu ndi khama.

Kodi kupanga mpumulo wa thupi la mtsikana?

Pakati pa mwamuna ndi kulimbitsa thupi mkazi palibe kusiyana ofunika. maphunziro akazi akhale modekha chifukwa mtsikana analibe kuchita magulu onse minofu limaonetseratu. Chabwino, kusiyana wina waung'ono - minofu ankakonda atsikana sali ngati anthu. Komabe, simukhala nawo mu uliwonse gulu minofu chimodzi, thupi ziyenera kukhala mogwirizana!

Pomaliza

Choncho, ife tili nawe asanaganize zimene mungachite kuti thupilo mpumulo. Relief zikutanthauza atatu tchuthi. Izi zolimbitsa thupi, chakudya chamagulu ndi thupi. Relief thupi n'kosathandiza kundivutitsa iye. Yambani posachedwapa! Ndipo tiyeni mpumulo wa thupi la amuna ndi akazi akuimira mu chithunzi pamwambapa, adzakhala inu chowakonda.