Iseti loqheliso onke amaqela imisipha: ngeengcebiso zeengcali

Ngokufuthi, awunako wabaqalayo ukwakha inkqubo okuthile ukuze kuzisa iziphumo ezinkulu. Indlela ukukhetha iseti olulandelenayo onke amaqela kwezihlunu? Isimanga, kulula ngokwaneleyo ukwenza. Okunye siseko yokhetho umthambo, bona kamva kweli nqaku.

imisebenzi esisiseko

imithambo Basic zibandakanya kwamalungu eziliqela, nto leyo isidima egqibeleleyo ngelixa umjikelo massonabornogo. Umsebenzi lo hlobo mthwalo amaqela kwezihlunu kakhulu ngaphezu nokwenza imithambo bodwa. Uqeqesho kuwo onke amaqela kwezihlunu kufuneka iquke iintshukumo ezingundoqo eziza kukwenza ube womelele kwaye bulkier (kwemisipha point mass of view). Kuyinto kuphela kwisigqibo esisengqiqweni sokuba umthwalo ezihlunwini engcono ukuphuhlisa izihlunu ngokubanzi. Ezi ntshukumo ziquka squats, oomatshini esitulweni, iintonga, tsala-ups bayiqhube-ups. Ngendlela, ukuba unalo nemali eyongezelelweyo (engange 50,000 kwaye ngaphezulu), unako ukuthenga nomqeqeshi yobungcali kuzo zonke amaqela kwezihlunu (ifoto ngayo - ngezantsi).

Imigaqo ephambili kuqeqesho

Okokuqala, oko yinkqubela ebaluleke kakhulu umthwalo - oko kuya kwenza izihlunu zakho bekhula ubukhulu kunye namandla inzuzo. Kakade ke, ukuba anithanga ukwandisa ubunzima bomsebenzi, ngoko izihlunu Akuyomfuneko ukuba kukhule. Ukuba wenza ngaphandle umqeqeshi lobuqu, kuyacetyiswa kakhulu ukuba kwidayari apho ukurekhoda zonke iziphumo zakho. Ngoko ke niya kuba nako ngocwangco zandisa umthwalo kuqeqesho, ekwenzeni uluhlu olusebenzayo onke amaqela kwezihlunu.

Umgaqo elandelayo mikroperiodizatsii, eli edulusele kwi alternation of ukusebenzisa enzima kunye nokukhanya. Yintoni ingongoma kulo? Isibakala sokuba izihlunu kufuneka malunga 1 iiveki angachacha ngokupheleleyo, emva koko uya supercompensation (ukukhula kwimicu kwezihlunu). Kunjalo, le meko sisebenza kuphela ukuba amaqela amakhulu (ngasemva, esifubeni, imilenze), lo gama ezincinane (izandla, Delta) kuphulukana nefuthe luphumlo elide. Ngoko ke, lo alternation weeveki ukukhanya inzima ku ejimini sifanelekile na. Xa wena ukubhala iseti yakho beemvavanyo onke amaqela imisipha, qiniseka ukuba siqwalasele le nyaniso.

uqeqesho yahlula

Ngoko ke, sinikela onesethi yokuqala loqheliso lomsebenzi kuzo zonke amaqela imisipha, ephelele iimbaleki kwinqanaba ngaphezu entry:

Tuesday:

1. lwebele

• esitulweni phezu ngenqindi. kwibhentshi (4 x 10);
• kwibhentshi press kunye dumbbells kwi horiz. (3 x 12);
• imivalo ukulinganisa kunye (3 x max);
• "Butterfly" (3 x 15).

2. zomfana

• ephakamisa dumbbells emi (3 x 10);
• "Uzigcina" (3 x 10);
• Scott kuyi (3 x 8).

ngoLwesine:

1. emva

• deadlift (4 x 8);
• intonga ngokunxulunyaniswa (3 x 10);
• ikhonkco eliphezulu (3 x 12).

2. esineendidi

• press French (3 x 10);
• komzila (3 x max);
• abenze phakathi skammi (3 x 20).

ngoLwesihlanu:

1. ezinyaweni

• squats (4 x 10);
• straightening ukugoba imilenze (3 x 15 kwimithambo ngasinye babalekayo superset);
• ukuhlaselwa (3 x 12-15 emlenzeni ngamnye).

2. Amagxa

• icocekile kwaye cinezela (3 x 8);
• mahi (3 x 12).

Le yinkqubo noko esebenzayo kuwo onke amaqela imisipha, nto leyo eza kuvumela ukuba ukwandisa ubunzima nokunyusa amazinga namandla.

CrossFit

CrossFit luhlobo setyhula uqeqesho lokukhulisa amandla apho umzimba lwenziwa ixesha lokuphumla oluncinane (okanye musa) ukuba imizuzu emi-5-10. Le yinkqubo elikhulu onke amaqela kwezihlunu, njengoko mithambo zisetyenziswa multisustavnye ukuze ukubandakanya amaqela ngaphezulu kwezihlunu. Ukongeza, ukuba lwenziwa kulo mdlalo kunye nentshukumo kunye ubunzima bayo. Ekugqibeleni, musa ukulibala ukuba trnirovki CrossFit idla ngokudibanisa amandla kunye Cardio. Into esinayo kwi ngomnyango? Nomdlali wagqiba ukwenza CrossFit, ngenxa yoqeqesho enye uzama ukuphuhlisa namandla esiphezulu nokunyamezela. Kodwa kudala sele kubonakele ukuba udibaniso lwe imithwalo ezahlukeneyo andiyi kukunika kweempumelelo ezinkulu nayiphi na ingcaciso okanye kulo. Kwelinye icala, ezi iimbaleki akhona jikelele, lwathi "imin yegolide" phakathi kwala magama ngasentla. Uya uyavuma ukuba oku ngaphezulu kokwanele ihlabathi lokwenene. Kungenxa yoko le nto uqeqesho kwi indlela CrossFit kwenziwa emkhosini, MES, njl .. N.

Iseti loqheliso ukuba onke amaqela kwezihlunu CrossFit kuba ngolu hlobo lulandelayo:

Usuku 1:

1. Reverse push-ups ukusuka esineendidi kwibhentshi - 15-20 rep.
2. Standard push-ups - 20 rep.
3. Burpoe - 10 rep.
4. Ukubaleka - imizuzu engama-30.

Amanqaku 3 kuqala ixhaphayo-3, uze qhubeka ukubaleka.

Usuku 2:

1. Squats - 30 rep.
2. Push-ups kunye oqhumayo - 15-20 rep.
3. amahla nezinyawo eendaba elele phantsi - 20 rep.
4. Utsibela phezu kwesitulo (isitulo) - 15 rep.
5. Ukutsiba intambo - 100 rep.

Ukwenza uluhlu 2-3 kunye nekhefu imizuzu 5-7.

Usuku 3:

1. Spirit - iimitha ezingama-400.
2. Deadlift - 10 rep.
3. Utsibela bhokisi (cm-40 ukuya kwezingama-50 ubude) - 6 rep.
4. Mahi amatye / dumbbells - 15-20 rep.
5. Okha - 20-25 rep.

Senza emathangeni-2.

Usuku 4:

1. Squats - 10 rep.
2. Burpoe - 10 rep.
3. Thatha kwi ibele kunye Visa - 10 rep.
4. Ukukhula Turkish - 8 rep.
5. umatshini ukuphehla - meters 200.

Ukwenza uluhlu 2-3 kunye imizuzu emi-5 ukuphumla.

Sigqiba complex beemvavanyo onke amaqela kwezihlunu, esiya ngosuku lokugqibela loqeqesho.

Usuku 5:

1. Ukubaleka shvung evela esifubeni - 8 rep.
2. Deadlift - 10 rep.
3. Ukukhutshwa kweentonga - 10 rep.
4. A run ngokukhawuleza - meters 200.
5. Linegunya - 25 rep.

Ukwenza uluhlu 2-3.

Njengoko ubona, kwabasaqalayo Complex kakhulu nzima, kodwa kuya kuvumela ukuphuhlisa amandla elungileyo nonyamezelo, kwakunye kakhulu ukunyusa umlinganiselo wobunzima izihlunu kunye ukutya okunempilo yonamathelo.

Uqeqesho kuwo onke amaqela imisipha for girls

Kuba abo amantombazana nje wagqiba ukuba benza ejimini, ukufunda omkhulu umsebenzi nje phezulu okanye ezantsi umzimba 1 Amazing. Kukwanjalo uya abo nje akakwazi ukutyelela Wenzela izihlandlo ezingaphezu kwama-2 ngeveki. imigaqo oqeqesho azahlukanga kakhulu kwabo bantu. Progression e imithwalo mikroperiodizatsii, kugcinwe ukutya okunempilo ulawulo - konke oku kufuneka babekho ngenene. Yiyiphi beka loqheliso onke amaqela kwezihlunu abameli ifanelekileyo besini ngobulungisa? Okokuqala, oko squats (wenze konke okusemandleni benemizimba ezincinane, kodwa kophindo ngaphezulu), ninduluke kunye counterweight, zonke iintlobo ukuwutyhalela, oomatshini kunye umthambo kwi eendaba (ukujiwuza, iilifti umlenze kwi mshini, njalo njalo). Ngokubanzi, i-intshukumo bayimisa kwinkqubo yoqeqesho ezifanayo uguqulelo eyindoda, kodwa, Kakade ke, kuyimfuneko ukunciphisa ubunzima kunye iqela leendlela. Okubaluleke ngokulinganayo ukuphunyezwa beemvavanyo ziyafumaneka ezincinane (obhinqileyo) uhlobo nakwiziko lokuzilolonga. Ukutshaja onke amaqela kwezihlunu phambi kokuqala koqeqesho - le yenye into ebalulekileyo. Ngokukodwa, kumayelana abafazi abo amalungu kakhulu, kwaye ke ngoko lula kukwenzakala. Yenza zolule, iintlobo intshukumo aerobic - oku kuya kunceda ndikuchithachithe igazi wonke umzimba.

Ekuphetheni

Akukho iinkqubo ezilungileyo okanye plohihi uqeqesho, ngokuba umntu ngamnye wahlukile. Le nyaniso akavumi ukuba pick-injongo oluxandileyo, kuya kusebenza ngokulinganayo kakuhle zonke iimbaleki. Nakuba kunjalo, iinkqubo zikhankanywe ngasentla zezona kwabaninzi, ingakumbi kwabasaqalayo kunye neembaleki kwinqanaba eliphakathi. Shakes, hlakulela kwaye ufezekise iinjongo zakho!