Lempundu Square: A iseti beemvavanyo, ingakumbi uqeqesho nokhokelo

amakhwenkwe Modern azisoloko umdla umhlana isikwere kunye besini esahlukileyo. Ngoko ke amantombazana zama ukunikela ingqalelo kangangoko kunokwenzeka. Ukuza kuthi ga ngoku, izinga ezinomtsalane for guys iesile ithatha up phantse indawo yokuqala. Round kunye ezinqeni eyomeleleyo nje bathanda abantu, kodwa kwakhona kwandisa ukuzithemba yabafazi. Nokuba uhlobo sanikwa kuphela edliwe isikwere, wacaphuka akwenzi ngqiqo, ngenxa yokuba kusoloko kukho indlela yokuphuma. Eli nqaku liza kusinceda ukumelana nale ngxaki, yazi nge imithetho ephambili ukuzilolonga kwaye liza kuqhuba imisebenzi engcono.

square lempundu

Bambalwa bakholelwa kwinto yokuba imilo sisalathisi imeko yempilo kunye nomgangatho hormone emzimbeni ababhinqileyo. Ngenxa yoko, imilo square zababingeleli ibonisa impilo entle kwaye ngumlinganiselo wonyamezelo kwabantu ubuninzi.

Ngelishwa, asingabo bonke indlalifa ngeempundu abanjalo uhlobo olufanayo. Ngoko ke amantombazana yiya zokwenza umthambo ukuze alungise kwaye wenze le nxalenye imigca ezithambileyo umzimba. Iseti loqheliso ilula, yaye ngenxa yoko, kunokuba lula ukwenza kunye nasemakhaya. Ukuze ufumane inkcazelo engakumbi malunga ngazo kuya kuxoxwa ngezantsi.

ngosuku umlenze

Amantombazana abatyelela rhoqo zokwenza umthambo, ngokuhlwa ngosuku xa ufuna ukuqeqesha kuphela inxalenye esezantsi umzimba akasoloko umsebenzi umhlana square. Le mithambo zixhaphakileyo (deadlifts, ukutsibela, njalo njalo) kwandisa kuphela quadriceps kunye hamstrings, kodwa hayi ngeempundu ezinamandla.

ezibanzi

Abantu abaninzi bakholelwa ukuba isikwere esile ezizizo ezintle nje kuphela. Kwabanye abantu, le inkcazo ichanekile, kodwa kwabanye yinto msebenzi abusayi iinzuzo ngokwaneleyo. Yonke intombazana somzimba wabo ethile kunye nezihlunu, yokufakwa umthwalo ngokwabo, ngoko yonke imbaleki nga ukumpompa i esile ngayo ndinobo ezibanzi.

Eyona iimeko zixhaphakileyo apho lo msebenzi swi nga pfuna, zezi:

• iinyonga bavuka nakuwuphi na umthwalo;
• ngexesha eziphikisana kwemilenze, uvakalelwa kukuba umsebenzi ezinqeni;
• ayitshintshi kwimilo ixesha elide uba yokusebenza eyiyo lwamakhonkco nomzimba ukuhlamba emhlane aphantsi kwaye nangoku tyaba.

Yintoni kungcono ukwenza

Xa abantu abazi ukuba benze ntoni na maziphangwe isikwere, baqalise ukwenza intshukumo ephosakeleyo, ngoko ndenzakale. Ngokomzekelo, amantombazana bacinga ukuba esinqeni enkulu ayikhangeleki Kungamnandi kakhulu ukusuka ngaphandle, ngoko ke ukubaza uqeqesho amandla kwaye uqale ukubaleka phezu imigama ngokwanelisayo elide. Kakade ke, ezinqeni ziya ndinciphe, kodwa naye wahamba kunye nezihlunu, kodwa ukuba ufuna kwakhona i intsimbi, ungenza ngokukhawuleza ufumane walimala.

-Day pop

Sicinga ukuba yokumpompa njani isikwere esile, abanye abafazi azisilindelanga nkqu ukuba unako ukongeza ngomhla iinyawo nkqu pop usuku. Uqeqesho kule mini kufuneka sizinikele kwizihlunu gluteal kunye umthwalo quadriceps kunye hamstrings kufuneka ibe ncinci.

izincomo

Phambi kokuqala nayiphi umthambo ukuze nababingeleli isikwere, kufuneka ahlawule ingqalelo iingcebiso eziya kunceda ukuba kufikelelwe kwisiphumo ezinqwenelekayo. Phakathi kwabo:

1. umthwalo nokuqonda. Injongo Uqeqesho ukusebenzisa ezona nto ezimpundwini, kungekhona inxalenye yonke asezantsi umzimba. Xa kukho imvakalelo ukuba izihlunu gluteal sele wazama evavanyiweyo, kufuneka agqibe Amazing. Ukuba siqhubeka ukwenza imithambo, umthwalo uya kuphinda uye hamstrings kunye quadriceps.
2. Kusebenze efunekayo. -Namhla pop kuhle ukuba uqale kunye iibhulorho, izakwenziwa emgangathweni okanye kwibhentshi. Ngelo kwindawo eliphezulu imfuneko ukuqinisekisa singaphezu ngokoqobo isibini lemizuzwana, ngoxa kuncitshiswa kangangoko kunokwenzeka izihlunu gluteal. Kukwacetyiswa kwakhona ukuba zizame kwisingqi ukuhamba. Oku kwenza kube lula ukuba izihlunu zisebenze ngexesha nokwehla kancinane kwaye ngokukhawuleza. Ngaphezulu, kufuneka utshintshe isethingi kunye nemilenze.
3. Ukunqongophala amanani. Ukuba uqeqesho yabelwa wafunda gluteal, iirekhodi imini, akunako ucinga. Hypertrophy of izihlunu ezithile kuxhomekeke kumsebenzi wabo, kungekhona kwinani kophindo. Oku kusetyenziswa ngexesha ekuqeqesheni kuphela ubunzima, emsebenzini ngayo akukho iingxaki kunye nolawulo sesindululo yayo.
4. umthamo Training. Iimbaleki nje ukuqala ukunika ngokwakho leyo, eqinisekile ukuba oko kuyimfuneko ukuze zibandakanywe malunga 15-20 imithambo kuqeqesho thina. Le mbono kufuneka ngoko nangoko akabandulula, ngenxa yokuba lo msebenzi kakhulu ngempumelelo ungakwazi ngokulula achithe ixesha elifutshane. Nkqu isibini olulandelenayo xa zenziwa ngokuchanekileyo, ukuze abanike kakuhle umthwalo ubuninzi.
5. Imisipha gluteal kufuneka ibe lusuku lokuqala emilenzeni. Le ndlela ilula esoloko isetyenziswa yi bodybuilders abanamava: Uqeqesho luqala neqela kwezihlunu kan-, ngoko kuya kuba kakhulu ngakumbi ivuliwe xa usenza imithambo zilandelayo. Kufuneka kuqatshelwe ukuba imini umlenze ukuzilolonga ayikhuthazwa ukunika upopu ingqalelo kakhulu kwaye ukuzithwalisa imithwalo kuyo, kuba kufuneka kuphela ukumpompa igazi. Xa usenza imithambo yenzelwe ukusebenza ngapha imilenze, ufuna ukubonisa ezinqeni zakhe, oko kuya kufuneka basebenze nzima iintshukumo emlenzeni polyarticular.
6. Ndlelantle ku amafutha. Njengoko usazi, iza kuya iqina ngakumbi ukuzilolonga, kuye kwasasazwa engcono igazi kunye nokuquka kwamafutha kule ndawo. Oku kuthetha ukuba xa beqeqesha ababingeleli ukujongana imilo square inkqubo umthambo rhoqo ziya bahambe kunye namanqatha kwemfuneko.
7. Esikalini. Xa usebenza kwi hypertrophy, isiphumo efunyenweyo iya kuboniswa esipilini ingcono kakhulu esikalini. Ngoko ke, kufuneka usoloko sinikele ingqalelo reflection okanye kutshanje imifanekiso yakhe, kunokuba ulinde okuthile esikalini elungileyo.

The main complex

Ukwazi ukusebenzisa indlela efanelekileyo, ubonisa ukuba ababingeleli imilo square uya kwenza ngaphandle nzima kakhulu, kunye nefuthe lazo kuyoba obonakalayo kungekudala.

Le nesakhiwo esikhulu iqulathe ukuzilolonga ezinjalo:

1. Ndalala phantsi, imilenze kruthu neenyawo ngokuqinileyo ke waphumla emgangathweni, kuyimfuneko ukuvusa isinqe, izinqe ezininzi ngepali kunokuba ngeenyawo. Uphumlisa phezulu imizuzwana embalwa, kufuneka abuyele endaweni yaso yesiqhelo, kodwa Akuvunyelwe ukukhulula ezimpundu. Ukuzilolonga lwenziwa ngo-3 iiseti koboniso lwe-10.
2. Ukuma ngqo, ebeka iinyawo zenu zamagxa-ububanzi ngaphandle, yaye izandla zenu - kuba intloko, kufuneka enze i ezintle nzulu ngexesha uthatha isinqe wakhe. Buyela kufuneka zigcinwe ngqo, kwaye ikhokele umthwalo omkhulu phezu izithende. Emva kokuba hip uza kuba ngaxeshanye emgangathweni, kufuneka kancinci ukubuyela yokuqala. uya kwanela ukwenza iiseti 3 nabameli 10-12.
3. Yima ngqo imilenze ububanzi ngaphandle, kufuneka uthathe ukuhlamba nzulu, abeke izandla kunye esile ngasemva. Emva kufuneka eme uze uthabathe omnye umlenze phezulu, uze kwakhona ukuba wenze i ezintle uze uphinde kunye nezinye emlenzeni. Kuyimfuneko ukwenza iiseti 3 kophindo 10 umlenze nganye.
4. Ngokubeka izandla zakho phezu ezinqeni zenu neenyawo zenu negxalaba-ububanzi ngaphandle, kufuneka uhlale phantsi ukuze imilenze zenze esinekona sasekunene. Kule sikhundla kufuneka esisigxina, ngoko benyuka ngeenzwane, emva phantsi uphinde kwi-3 iiseti izihlandlo 7-10.
5. Ungqiyame emva udonga, izandla ezinqeni kufuneka ahlale phantsi (njenge esitulweni), uze phakamisa umlenze omnye, bamba malunga 1 yesibini phezulu nengasezantsi. Ngomlenze ngalinye Lo msebenzi kufuneka wenziwe-3 iiseti nabathengisi-15.

imisebenzi emininzi

Xa utyelela ejimini, kunye uqeqesho olusisiseko lunakho ukwenziwa yaye imithambo ezimbalwa ezongezelelweyo, leyo ufuna izinto zokusebenza ezithile. Kuya kuba ngokwaneleyo ukwenza 2-3 iiseti nabathengisi-10 kule simulators zilandelayo:

• wolula block phakathi kwemilenze;
• hyperextension;
• deadlift;
• elihamba mshini;
• ambe sleds.

Ukuba kukho ubuncinane omnye abaqeqeshi kule club ezemidlalo, ngoko qiniseka ukuba asebenze kuyo ukulungisa isiphumo.