Mphamvu pulogalamu maphunziro kwa akazi ndi amuna

mphamvu pulogalamu maphunziro kwa anthu chingatithandize kukhalabe minofu, imathandizira kagayidwe ndi kuonjezera kuchuluka kwa testosterone mu thupi. Kulemera Maphunziro a Women kusandutsa thupi lawo, chopatsa mogwirizana ndi mawu minofu ya miyendo, manja, mimba ndi matako.

Malingaliro zoyamba za maphunziro mphamvu

Mphamvu maphunziro - dongosolo maphunziro kwa othamanga wa osiyana a olimba, lomwe kuti kugonjetsa "yachonde" ndi kupitirira wotsatira wa katundu ayenera kugwiritsidwa ntchito pa maphunziro ndondomeko kupalasa njinga. Pakuti oyamba Ndi bwino kugwiritsa ntchito Baibulo tingachipeze powerenga za maphunziro pa mphamvu kukukhala 5 5 reps ndi patsogolo mwapang'onopang'ono katundu.

Mphamvu maphunziro wothamanga zinzawozo kuti kutsatira mosamala tsiku. Choyamba, Kupuma ndi kugona kwa maola osachepera 8 ndi zakudya lolondola ndi oyenera kwa patsogolo za thupi mphamvu. Chachiwiri, kuchititsa maphunziro pa pazipita mwayi chovomerezeka cha thupi lanu, ndipo nthawi yomweyo pochita ndondomeko kuchira pa mlingo yoyenera.

Zikhalidwe lofunika maphunziro mphamvu

Pofuna kukwaniritsa zotsatira za maphunziro ndi kupewa choipa pa awo kukhazikitsa ayenera kutsatira zinthu zambiri analandira maphunziro mphamvu.

Malamulo a maphunziro mphamvu:

• A mokwanira zochangamutsa pamaso zolimbitsa thupi kukonzekera minofu maphunziro mphamvu, ndi kuteteza motsutsana maonekedwe kuvulala. Mphamvu kulimbitsa thupi ayenera kuchitidwa ntchito dumbbells kapena barbells.
• Kuchititsa mapeto hitches mphamvu maphunziro, kulola kumasula ulusi minofu, Mitsemphayi ndi mafupa.
• Anatambasula bwino osati pambuyo okha, komanso pa maphunziro. Makalasi mu masiku vnetrenirovochnye anatambasula amathandiza kuti minofu hypertrophy, kuwakonzekeretsa zotsatirazi katundu mphamvu.
• Kulekana zofunika pa maphunziro mphamvu adzalola ntchito minofu gulu, amene ayenera kupatsidwa thandizo.
• Kusankha Zochita wothandiza. Nkofunika ntchito minofu amene simukhala olimbitsa thupi mokwanira pamene akuchita Zochita zikuluzikulu.

Pulogalamu zoyamba za maphunziro mphamvu

pulogalamu mphamvu maphunziro chimatsatira chitukuko zofunika mphamvu akulu ndi kupirira. Koma pamene akuchita Zochita zolemera zokha ndondomeko nyumba minofu ndi kuwapatsa chithandizo.

Kuweta maphunziro mphamvu tikulimbikitsidwa kukhala ndi mphunzitsi kwambiri oyenerera. Munthu zofunika pulogalamu olembedwa katswiri posachedwapa zidzathandiza patsogolo siteji yotsatira lokonzekera, ndi zambiri maganizo.

Mfundo zikuluzikulu zomwe buildup mphamvu ntchito pulogalamu yakuti - ndi kuukitsa pazipita katundu kulemera ndi osamenya pakati pa waika.

Program chiwembu. Pafupipafupi maphunziro - 2 - 3 pa sabata. Kuchuluka okwana maphunziro kwa kuzungulira lonse nthawi 20. chiwerengero kukukhala ndi kubwereza sayenera upambana 3 mpaka 12. Otsala pakati Zochita ayenera kukhala mphindi zosachepera 2.

Kuweta Zochita - anyonyomala, benchi atolankhani, kukokera akuluakulu, deadlifts, ntchito ndi dumbbells, chapamwamba kugwirizana Smith pulogalamu yoyeseza adaponya kuti lamba pa chipika m'munsi.

Kuweta Zochita zidzathandiza kupereka mphamvu kwa minofu ndi kuwakonzekeretsa kaamba ka katundu lalikulu mphamvu.

Maphunziro kulemera kwa oyamba

Dongosolo la maphunziro mphamvu oyamba amapereka kukhazikitsidwa ndi kulimbitsa chimango cha thupi zinchito.

malangizo zikuchitika kwa woyambitsa ndi:

• Makalasi ndi tsiku lililonse.
• Ntchito ndi minofu ya thupi lonse.
• Mlingo pafupifupi zisudzo thupi.
• Zochita zikuluzikulu, ndi kutchinjiriza kochepa.
• Zogwiritsira zokambirana wapangidwa ndi zosaposa 5 mitundu.
• Pang'onopang'ono ndi khazikika kuwonjezeka katundu.
• Yoyenera kuphedwa zida thupi.
• Upeleka zochangamutsa ndi kutambasula.

Mphamvu zovuta oyamba.

• Potelani kuti Press - 2 waika nthawi 20-35.
• Aphunzitsiwa - waika 3 maulendo 20.
• Anyonyomala ndi barbell pa mapewa anu - 2 waika nthawi 25.
• Benchi atolankhani - waika 3 15 reps.
• Link ofukula chipika chifuwa - waika 4 10 - 12 nthawi.
• Ofukula benchi wakhala - waika 3 20 kubwereza.

Zochita Yoyenera Zikuthandizaninso inu kumanga minofu misa ndi mphamvu. Komanso nkotheka pang'onopang'ono kuwonjezeka ntchito ndi kubwereza wa kuchepetsa thupi.

mphamvu pulogalamu maphunziro kwa anthu

Abwino kwa amuna zaka 20 mpaka 30 ndi chibadwa wabwino ndi maphunziro thupi. pulogalamuyi amangonena za masewera olimbitsa thupi lenileni, kupereka thupi ndi maganizo amphamvu chofunika kuwalimbikitsa kukula minofu.

mphamvu pulogalamu maphunziro kwa anthu zikuphatikizapo elaboration a magulu onse minofu maphunziro atatu osiyana, pa intervals wa iwo mu tsiku.

amatsimikiza katundu gulu minofu ndi thandizo zokambirana zofunika. minofu hypertrophy pa masewera olimbitsa thupi amathandiza kuonjezera mphamvu.

Kuchira nthawi pakati waika ayenera lolimba zosaposa masekondi chimodzi ndi theka, malingana ndi mphamvu Zochita.

pulogalamu mphamvu maphunziro tichipeza thupi, kukhazikitsa omwe amaperekedwa m'nyengo ya osachepera 4 months.

Lolemba.

• Anyonyomala - waika 6 maulendo 12.
• Akufa Ndodo - waika 5 kubwereza 10.
• Flexion ndi kutambasuka miyendo mu pulogalamu yoyeseza wa - 7 waika nthawi 10.
• Azipiringa - waika 2-3 bwino.

Lachitatu.

• Kukoka - waika 5 maulendo 20
• Tambasulani ndodo mu otsetsereka ndi lamba - 8 akanema wa kubwereza 10.
• Asilikali atolankhani - waika 4 maulendo 12.
• Adaponya ndodo kuti kuchigama - waika 6 maulendo 10.

Friday.

• Benchi ndodo atagona okonda benchi - 7 akanema wa kubwereza 12.
• Akusunsa - waika 6 reps 10.
• Azipiringa - waika 3 bwino.
• Kukweza barbell kukongola - waika 5 maulendo 12.

Akatswiri kulemba maphunziro enaake zotsatira tsiku. Izi adzalola kuti kuyan'ana kukula kwa kulemera ntchito, amene nawonso, adzakhala bwino mu maphunziro.

mphamvu pulogalamu maphunziro kwa akazi

Mphamvu maphunziro atsikana - izi ndi njira yokhayo kulenga ang'ono ndi oyenera chithunzi wamkazi. Bwino anakonza kuti mphamvu akazi maphunziro pulogalamu adzasintha m'thupi la mayi, ndipo ngati n'koyenera, kuthandiza kulenga thupi la bodybuilder a.

Cholinga chachikulu cha maphunziro akazi umalimbana mathamangitsidwe njira kagayidwe kachakudya mu thupi. Ovomereza mphamvu ya maphunziro mphamvu akusonyeza pamaso pa ululu minofu. Choncho, periodicity wa maphunziro 3 pa sabata, ndi yabwino kwambiri kuti ayambe minofu minofu mu thupi wamkazi.

zambiri A zimadalira kupalasa njinga zolondola, zimene zimaphatikizapo kugwiritsa ntchito maphunziro mphamvu akazi. pulogalamu kulemera maphunziro imakhala ya mphamvu zimene taphunzira ndi mzake.

Akatswiri amalangiza kuyamba ndondomeko maphunziro ndi pampas mode, kumathandiza kwambiri kuti pakhale asidi lactic mu minofu. Chotero boma ndi adzakonzekeretsa mphamvu kutengerapo mu minofu zida sustavnosvyazochny kwa katundu zina mphamvu. anakhala sayenera upambana miyezi 2. Anasintha theka-powershift siteji ya maphunziro bwino mu dongosolo la thupi zonse.

Malamulo zoyamba za maphunziro mphamvu akazi:

• Chiwerengero cha kubwereza - 8 mpaka 20.
• Kupatukana maphunziro pa amang'amba ndi alternately ntchito minofu (chapamwamba ndipo m'munsi thupi, minofu chifuwa ndi mapewa, miyendo ndi timagulu minofu).
• Pafupipafupi ndondomeko maphunziro kawiri kapena katatu pa masiku asanu ndi awiri.
• Kamodzi pa sabata kuchititsa otsika Mwamphamvu cardio.

mphamvu pulogalamu maphunziro kwa akazi ayenera ikuchitika mosamalitsa monga mwa pulani ndi kuwonjezeka pang'onopang'ono ndi khazikika m'njira katundu.

mphamvu dongosolo maphunziro kwa atsikana pamene inu mumachita supersets mukhoza kupita kwa dongosolo.

mphamvu pulogalamu maphunziro kwa kuwonda

slimming pulogalamu mphamvu maphunziro amapereka akonzedwa zokambirana, zomwe zimathandiza kuthetsa kulemera ndi kuchepa kwa voliyumu. Komanso, ngati inu chochuluka minofu misa, kupereka chithandizo kwa minofu pa zolimbitsa zotheka pa kuyanika thupi.

Kufika pa Zochita, muyenera kusankha kulemera opaleshoni, kupanga ndondomeko ndi kugula muzimvetsera masewero olimbitsa lapansi.

Ndi bwino kuti poyamba ntchito dumbbell, mopitirira wolemedwa opaleshoni kulemera ndi miyeso mu nthawi yomaliza ya ntchito Boom.

Zovuta Zochita slimming :

• Anyonyomala ndi barbell pa mapewa anu 4x20.
• Kukwera kwa thupi pa kulozetsa benchi 3x20.
• Deadlift 2x10.
• Benchi atolankhani pafupi nsinga 3x25.
• Tambasulani ndodo mu otsetsereka ndi lamba 3x20.
• Weightlifting kukongola 4x15.
• Kukweza dumbbells mu stornony 3x25.

Imathandizira pa ndondomeko ya kuonda ndi zotheka chifukwa zakudya zoyenerera. Zakudya slimming munthu ayenera zigwirizana otsika-kalori chakudya. Perekani thandizo minofu ndi zotheka ndi ntchito chakudya ndi zimam'patsa pang'ono.

kumwa madzi ayenera kukhala oposa 2 malita. Makamaka ndikofunika kumwa mpaka lita imodzi ya madzi aukhondo nthawi kulimbitsa thupi lanu. mode Izi kufulumizitsa njira kagayidwe kachakudya mu thupi, ndipo kuchita zimenezi kudzakuthandizani kuchepetsa subcutaneous mafuta ndi kugonjetsa wonenepa kapena kupereka chithandizo ulusi minofu.

maphunziro mphamvu kunyumba

Nthawi zambiri, chifukwa cha kusowa ndalama anthu sangapite gyms ndipo makamaka ntchito misonkhano ya mphunzitsi munthu. Koma musataye mtima thupi ndi zotheka nthawi zonse, malingana ngati panali chokhumba. Maphunziro kunyumba zambiri ubwino, choncho nthawi kuyamba kumanga thupi wokongola.

Dongosolo la maphunziro mphamvu kunyumba lakonzedwa pa mfundo za kulemera okwana thupi. Mpofunika ntchito dumbbells, dumbbells, expander ndipo ngati alipo, wa mowa.

mphamvu nyumba imangolongeza pulogalamu limapereka lamulo la maphunziro zozungulira ndi yaing'ono kulemera opaleshoni, kukula pafupifupi ndi zina kochepa pakati pa waika. Zochita onse anachita mmodzi wina Seto, ndi ndime ya m'zinthu 3-4.

Zochita Basic:

• anyonyomala Tsankho ndi dumbbells zhimom mmwamba.
• Tambasulani dumbbell ndi dzanja limodzi abdominals lapansi.
• Alternately akuukira wapansi cha kumbuyo zolemera za.
• Kukweza dumbbells m'mbali mwa otsetsereka a.
• Deadlift ndi dumbbells (palibe Boom).
• Kukankhira akuluakulu ndi kulemera zina.
• ankawoloka miyendo zizikhala malo supine.
• M'mimba Zochita.

Chotero pulogalamu ya maphunziro mphamvu kunyumba, popanda simulators zovuta amakulolani nthawizonse kukhala zoyenera ndi wokongola thupi.

Njira yabwino ndi kukhala Mipikisano ntchito mphamvu ya pulogalamu yoyeseza kunyumba. ntchito zake limachititsa kukhala minofu yokhayokha ndipo zovuta. Koma ichi ndi chifukwa eni mwayi wa chozizwa ichi kwa nyumba.

zolimbitsa thupi pulogalamu yoyeseza mphamvu

The dongosolo lophunzitsira mphamvu zida maphunziro kulengedwa payekha ndi kutenga nkhani chifukwa cha munthu akafuna kuti apindule. cholinga angakhale osiyana: kuonda, kusunga zoyenera kapena kuonjezera kukula ndi mphamvu ya minofu misa. Adakhumba Mapeto zimadalira nthawi ndi mphamvu ya katundu mphamvu.

Zogwiritsira zokambirana pa pulogalamu yoyeseza lapansi.

• Benchi manja.
• Anyonyomala zolemera Smith pulogalamu yoyeseza.
• Mwendo atolankhani.
• Ntchito pa pulogalamu yoyeseza chipika.
• Samatha pamutu.

Njira iyi, umene n'zotheka ntchito magulu onse minofu. Sinthani chiwerengero cha kubwereza ndi misa ntchito kulemera kwa pang'onopang'ono bwino.

Mfundo za maphunziro mphamvu boxers

ulamuliro kulemera, kukula kwa ntchito mkulu-liwiro, kuchuluka kwa mphamvu ya amadza, chitukuko cha kupirira ndi mphamvu - zonse zimenezi kudzakuthandizani kukwaniritsa kulemera maphunziro boxers.

Program sill maphunziro kwa boxers mogwirizana ndi mfundo zotsatirazi:

• Nthawi yochepa kupuma pakati waika zosaposa masekondi 30.
• Mosalekeza katundu ntchito Zochita angapo polyarticular pa akonzedwa.
• The ntchito Integrated njira zosiyanasiyana maphunziro.
• Onetsetsani kuchititsa zochangamutsa pamaso zolimbitsa thupi ndi ukhale pansi pambuyo apamwamba msinkhu.
• Pogwira anatambasula zokambirana komanso kusinthasintha nthawi iliyonse ya Zochita.
• Ntchito maphunziro apadera mphamvu;
• Nthawi zonse mu kusintha a dongosolo la maphunziro.

Boxers ntchito yaikulu imagwera pa minofu extensor wa manja, Delta, abdominals, miyendo ndi kumbuyo. Mokhazikika katundu thupi zolemera osati kumathandiza kuti chitukuko, komanso kumawonjezera mphamvu ndi kupirira kwawo.

Molondola anapanga pulogalamu kulemera maphunziro amagwiritsa alternating ikukoka mu magulu osiyana a minofu, womwe kumathandiza kuti chitukuko. Zimenezi zingakhale jerks, ndodo unagunda, kuwombera kuika, metbolnogo mpira, etc.

The periodicity ndi mphamvu maphunziro zolemera yayikulu sayenera upambana kawiri pa sabata. Pakuti ankhonya ndi kofunika kwambiri nthawi kuti achire mtundu wa maphunziro.

Mphamvu pulogalamu maphunziro Powerlifting

Mphamvu maphunziro kwa powerlifters umalimbana kuwonjezeka zokolola mu Zochita zitatu:

• benchi atolankhani;
• deadlift;
• anyonyomala.

Otsala kuyambira Zochita akutsatiridwa yekha ndi mfundo yotsalira. zolimbitsa anachita iliyonse powerlifter, nthawi zonse lolunjika pa chitukuko cha mphamvu. Mphamvu pulogalamu maphunziro Powerlifting zikuphatikizapo Zochita kuonjezera mphamvu ndi kupirira kuti bwino zowerengera katundu kukana mu Zochita zikuluzikulu. Mphamvu maphunziro nthawi zambiri ndi khalidwe osiyana. Izi zikutanthauza kuti Zochita onse atatu osati anachita mu ulendo umodzi mwa bwalo. Zosiyana ndi zotheka kugwiritsa ntchito Zochita ziwiri kwa katundu mphamvu.

Malamulo yaikulu ya pulogalamu:

• Pafupipafupi zolimbitsa thupi 3-4 nthawi sabata.
• Number kukukhala ndi kulemera ntchito ya osapitirira 3.
• akatundu periodization.
• Ntchito ndi munthu pazipita zitsulo.
• Kubwereza chifukwa cha khamu la sayenera upambana 2 mpaka 6, squat ndi deadlift - osati oposa 5.

Ntchito yaikulu ya wochita mpikisano - kuwonjezeka pang'onopang'ono mphamvu ya maphunziro ndi kuwonjezeka tonnage kukwezedwa zolemera.

pafupifupi pulogalamu

Lachisanu: anyonyomala pa mapewa ake benchi atolankhani nsinga pafupi, kupinda ndodo pa lamba phewa, hyperextension popanda matendawo.

Lachitatu: Deadlift, kukoka, kupotoza mu mpando Roma, kukokera ndodo ndi miyendo molunjika.

Lachisanu: posambira, anyonyomala pachifuwa pake, benchi atolankhani, hyperextension popanda encumbrances.

Musaiwale za ndondomeko kuchira kwa minofu misa. Zotsatira zabwino Mpofunika ntchito ndi masewera kuchira zakudya.

Ndizosowa zakudya maphunziro mphamvu

Mphamvu ya maphunziro mphamvu kumadalira osati kokha pa khalidwe ndi ntchito bwino, komanso khalidwe la chakudya chanu.

Ali iyi mode maphunziro, ayenera zimawononga yambiri chakudya ndi koyenera kumvana bwino zakudya kwa patsogolo wa chamoyo ndi mphamvu ndi zakudya.

malamulo chakudya

ola pamaso kulimbitsa thupi muyenera kudya. Simuyenera kuchita pa chopanda kanthu m'mimba.

Pambuyo pa maphunziro mphamvu kwa mphindi 40 ayenera kutenga chakudya belkovosoderzhaschie.

The mokhazikika kudya chakudya sayenera upambana nthawi 5 tsiku ndi kuunika, zokhwasula-khwasula zokhalamo.

A mbali yofunika kwambiri ndi potsatira kwambiri chakudya. Chotero inu kuthandiza thupi lanu azolowere mosalekeza, popeza anakhazikitsa njira zonse izo.

Sports zakudya pa maphunziro mphamvu

Ntchito zowonjezera wapadera masewera pa ndondomeko maphunziro kumathandiza kuchira msanga ndi bwino dzuwa la ntchito.

ayamikira General wa ntchito zowonjezera masewera

Musanayambe mphamvu maphunziro akulimbikitsidwa kudya a arginine ndi glutamine, umene amathandiza kuti inflow magazi minofu. Ntchito bwino pa chopanda kanthu m'mimba 1 ora pamaso kulimbitsa thupi ndi.

Pomwepo isanayambe maphunziro adzakhala rationally whey mapuloteni kumwa limodzi ndi chakudya pang'onopang'ono ndipo creatine.

Pambuyo ntchito otsiriza kuwalimbikitsa kukula minofu ayenera kutenga glutamine ndi leucine.

ola pambuyo kulimbitsa thupi, ndi zofunika kugwiritsa ntchito whey mapuloteni ndi creatine ndi chakudya mosavuta zidyeke.

Mwa kutsatira njira yotero ya zowonjezera masewera, mungakhale 100% zedi, kuti maphunziro mphamvu adzakuweruza zotsatira pazipita mu nthawi yaifupi zotheka.