Iprogram yoqeqesho lo yokugaya mass

Majelo zifundwe kunye ukujonga ukusebenzisa eyahlukileyo ukuze sizuze umsipha ezinqinileyo. Noko ke, asingabo bonke ingqalelo ngokwaneleyo ukutya olululo ezifezekileyo ngexesha loqeqesho. Oko kukuthi, kunokuba 'ezichanekileyo' umzimba wakhe. Inani eliphezulu leeklasi kufuneka ibe ngokuphindwe kathathu ngeveki, kunye nemfuneko ukutya kakuhle yonke imihla.

Thaca inkqubo yoqeqesho iseti ubunzima lingakhangeleka umntu edinayo, ukususela umgaqo esisiseko ukusetyenziswa - okuvela kwi rhoqo mijikelo ekhefu. inzuzo yayo kukunyuka okuthe chu izinzile ngamandla kunye nobunzima kwezihlunu (kunye ngenkuthalo ezaneleyo - up nenyanga enye kg). Kwakhona, kulandela le nkqubo kunye nokuba amanye amava olo qeqesho ayikho ngaphantsi kweenyanga enye enesiqingatha, kunokwenzeka ukuba ukuqeqesha ukuya kwiinyanga ezintandathu ngokuqhubekekayo. Ukusebenza ezinye iinkqubo ezilahlekileyo emva kweenyanga ezimbini kuphela.

Amanqaku inkqubo yokuzilolonga kwi ubunzima zisendaweni alternation kwemihla "lula" yaye "kunzima". Kuyinto ngenxa kule ndlela anikwe ixesha elaneleyo lokuphumla amaqela athile kwezihlunu, kunye nomdlali uya kuba iziphumo emangalisayo.

Ke kaloku, iinkcukacha ezingakumbi. umjikelo program ibalwa iintsuku ezili-16, nto leyo iya kwandiswa ukuya 18-20. Phakathi uqeqesho olulodwa lokuphumla, aninako ukwenza kwiintsuku ezimbini xa kuyimfuneko.

Iprogram yoqeqesho ubunzima set na amandla-olunzulu yaye, ke ngoko, ukutya kunye nezinye kufuneka zinikwe ngokupheleleyo. Iingcali Siyaleza ukongeza testoterona machiza zesondlo-ekuphuculeni Creatine (ezifana Tribulus kunye Ecdysten). Kwezinye iimeko, uncedo elungileyo kuba creatine, kodwa kuphela negumbi eyiyo nangenyameko. Ekucebiseni yokudla iproteni kuyimfuneko ukongeza emigutyeni protein, kodwa ezisemgangathweni. Zinokusetyenziswa kokubini kunye nokutya naphakathi nokutya. Kufuneka kuqatshelwe ukuba, nangona ukutya osidingayo ephakamileyo, inkqubo yoqeqesho zokugaya le nginginya lokubhangisa okunamafutha okungafunekiyo.

Ngoko ke, cinga indlela ngesondlo kunye nomsebenzi ngokwasemzimbeni. Diet malunga efanayo ngazo zonke iintsuku zeveki, ungatshintsha kuphela imifuno kunye neziqhamo kunye. Kodwa ukusebenzisa zahlukile enye kwenye.

Ukutya kufuneka kuqale nge breakfast equlathe amaqanda (3 iiPC.), Ekubeni iperi encinane ijam rolls iitispuni, iibhanana (1-2 iiPC.), Yaye ke acid (2 njengezingxobo), iivithamini kunye neeminerali.

Lunch ibandakanya inyama yenkuku ibele (160 g.) Okanye protein entanyeni (30 ml), iitumato ezimbini, amaqhekeza itshizi esezantsi-okunamafutha kunye iperi izilayi zezonka (kukhethwa abamnyama).

Ukuze bafumane isidlo sasemini, uze udle iphekiweyo chicken umtya ibele (160 Gr.), A ipleyiti yerayisi, 300 grams broccoli kunye njengezingxobo ezimbini acid acid.

Ngeyure phambi kokuba ukuzilolonga kuhle itye 300 grams gainer, kunye imizuzu engamashumi amabini - kokhonza of creatine.

Emva kangangesiqingatha seyure emva kwesikolo ukuba usele iproteni okanye njengezingxobo ezintathu acid acid.

Kuba isidlo, kungcono ukuba nidle 250 grams iimbotyi ebilisiweyo, intlanzi ebilisiweyo kunye neminqathe wayipheka.

Uqeqesho kwi ngoMvulo luqala umzuzu ezintlanu-ezifudumeleyo-up. umthambo eziza kwenziwa ngolu hlobo lulandelayo:

1. Bena intonga ngokuxwesileyo. Lo msebenzi indawo dumbbell zhimom. Qala indlela ubunzima ukukhanya, ukwenza ukuya ku-18 kophindo. Ngexesha uqeqesho kufuneka uyizise ngobunzulu ngokupheleleyo uphumezo - nabameli 6 iisethi 4 usebenzisa ubunzima ubuninzi.
2. bar Press ukuba kakuhle kwi-engile degrees 45 (amandla efanayo ukuba le yesiqhelo kuqala).
3. Wayemi curl kunye Nge.
4. Curls usebenzisa dumbbells (exercise "ngehamile").

Iprogram yoqeqesho iseti kumajelo mass iya kuba nezi ukuzilolonga zilandelayo:

1. ashushu-up
2. Deadlift. Kunqweneleka ukuba enze phantsi kweliso umqeqeshi ngokunxulumene zokonzakala kunokwenzeka ukuba yenziwa ngendlela engeyiyo.
3. Iphakama kwi bar
4. Ikhonkco ibhanti kunye block asezantsi.
5. Esitulweni phezu kwesitulo tye ukubambelela emxinwa.

Inani leeseti kunye milembelele ngowokuba ngoMvulo.

Uqeqesho ngoLwesihlanu ibandakanya isethi ilandelayo ukuzilolonga:

1. Kulungele up.
2. Cofa intonga evela esifubeni lo gama phantsi.
3. Bussing emi dumbbells ngesandla.
4. Ekubeni Nge emagxeni akho squats.
5. Flexion nokwandiswa imilenze kwindawo yomthambo.