Ukuzilolonga iintsuku ngeveki 3: tips and tricks

abaqeqeshi Athletic babuzwe malunga nendlela yokwakha kwezihlunu jikelele kunye obhityileyo umntu omnye othile. Ukuza kuthi ga ngoku, liphuhlise izakhiwo ezizodwa zoqeqesho loqheliso. Phambi yokwakha slim kulula ukuba kufikelelwe oko akufunayo, ngenxa yokuba akukho mfuneko ukusebenza nokuvutha ngamanqatha. Kweli nqaku inkqubo yoqeqesho ongumzekelo iintsuku ezi-3.

Ukufundiswa kwabasaqalayo

Kuba ngempumelelo kakhulu kwaye, okokugqibela kodwa okungakuncinananga, kukhuselwe ngenxa imithambo kubalulekile umbutho efanelekileyo kwinkqubo yoqeqesho. Amaxesha amaninzi wabaqalayo wayezimisele ukubona ngokukhawuleza wena umzimba entsha, ukuze baqale ukuqeqesha ka-3 ngosuku, ukuba imithetho yokhuseleko ukungahoywa nabanenzondelelo ngokugqithiseleyo kwiiklasi. Ngenxa yoko, endaweni yokuba ukuzonwabisa kunye yifuna ukuba owenzakeleyo, ukugogeka unxunguphalo.

nezizathu

uhlobo lomntu wadalwa ukuze ukuba enze nawuphi na umsebenzi oza kufuna ixesha elide imikhosi iindleko abantu kufuneka ezixhasayo. Kungenjalo Ikhwele ebanda ngokukhawuleza. ukuzilolonga iintsuku ezi-3 ngeveki kwaye ufumana kuluhlu lwemisebenzi. Malunga nemisebenzi imidlalo singakwazi sincoma zilandelayo. Kuyimfuneko ukuba itafile apho uya kungena imilinganiselo ngeveki yemida zomzimba. Ingongoma yokuqala iya kuba kumlinganiselo athathwe phambi ukusebenzisa. Kufuneka kukhunjulwe ukuba naluphi na utshintsho ebalulekileyo kuya kuba kubonakala kuphela emva kokuba isikolo iinyanga ezintathu.

Indlela ukwenza imithambo

Kuba uqeqesho echanekileyo isantya kuyacetyiswa kwabasaqalayo indibaniselwano classic - iintsuku ezi-3 ngeveki uqeqesho nzima kunye nokubandakanyeka onke amaqela kwezihlunu. Xa enjalo umzimba ngobunzulu ziya kuba nexesha kwakhona kwaye ampontshwe. Esithengiswayo wabiza igama elithi "yahlula" - isicwangciso uqeqesho iintsuku ezi-3. Yahlula inikeza mithambo iiseti ezintathu kophindo ezisibhozo ukuya kwishumi kunye breaks imizuzu emithathu phakathi iiseti. Phambi kokuba kuqale leeklasi ibithethwa bachithe imizuzu-elinesihlanu ashushu-up, kulandele afakwe - ukusetyenziswa yokuqala yodederhu liphindwe amabini kunye ubunzima encinane bubushushu kunye hawu igazi kwizihlunu. Ezi zinto zilandelayo yenziwa sele benemizimba ukusebenza. Ixesha yoqeqesho kufuneka ungabi ngaphezu kweeyure elinesihlanu.

Ubude bale program

Ngokuqhelekileyo, ukuze ufumane isiphumo ubuninzi inkqubo yoqeqesho iintsuku ezi-3 liphuhlise intshukumo progressive phambili. Oku kuthetha ukuba kukho iseti ethile olulandelenayo eyenziwa kangangeenyanga ezimbini, kwaye ke program kufuneka itshintshwe. Kuyimfuneko ukuba siphephe habituation umsipha imithwalo esisigxina kuthetha ukuba bazakucotha phantsi okanye bayeke uphuhliso mass kwezihlunu.

alulame imisipha

Ingcamango recovery izihlunu nje kuphela kut- izinto amandla, kodwa kuvuselelwa zaso. Ukuqhuba izifundo olusebenzayo imithetho emibini leembaleki:

• elinye izihlunu yoqeqesho iqela imini enye ngeveki;
• ikhefu phakathi ukusebenzisa uvela iiyure ezingama-48 ukuya 96.

Le ikhefu ivumela umzimba ukuphuhlisa glycogen ukuba nizalise isitokhwe bachitha. Ukufunyanwa kweeseli kwenzeka malunga neeveki ezimbini - kuxhomekeke iimpawu eziphilayo. ukuzilolonga iintsuku ezi-3 ngeveki, inika uqeqesho kuphela olunzulu, kodwa luphumlo olupheleleyo.

nesondlo esifanelekileyo

Eyona nto iphambili, ngaphandle apho akunakwenzeka ukufumana nokuba iziphumo ezincinane ezibonakalayo, ulungelelene ukutya ngokufanelekileyo. iprogram yoqeqesho entsuku-3 inika kugcinwe ngqo ingcebiso okunesondlo, nto leyo enika impumelelo amathuba emisebenzi amalunga nama-70 ekhulwini. iimfuneko jikelele - ngaphandle evela ekusetyenzisweni ezinamanqatha, elithozamisayo, okroqiweyo, umgubo, uze usele iziselo.

imenyu obhityileyo

ukutya Uthelekelelo kubantu ezibhityileyo uyakwazi ukunikeza le ilandelayo:

1. Isidlo sasekuseni, liyigqibele isibini amaqanda ebilisiweyo, oatmeal okanye buckwheat, iintlobo grain yonke kunye juice.
2. Lunch kusenokuquka iziqhamo okanye imifuno kunye milk protein.
3. Lunch kufuneka luqulathe igama inyama okanye intlanzi esityeni nerayisi okanye wetapile nivathise.
4. Ngaba mayiphindwe kwemini lwalo yesibini sakusasa.
5. Uzibhale, kufuneka utye ukutya inyama kunye nerayisi okanye iitapile kunye juice.
6. Kangangesiqingatha seyure phambi kokuba lokulala kufuneka ukuba adle sisi usele iglasi angcangcazele protini.

Njengoko ubona, le menu abantu ezibhityileyo kunganzima ukuba ngokuba ukutya, kodwa kunokuba uhlobo yokudla ukuze kufikelelwe isiphumo yoqeqesho lweembaleki. Iingcebiso kwi isondlo, kwakunye neprogram yoqeqesho iintsuku ezi-3 ngeveki, kufuneka ngokuthe ngqo.

Sodla ntoni ukuqeqesha

Amaqela umsipha ababandakanyekayo kule mini ezintathu-Classic uqhekeko zezi:

• imisipha deltoid,
• caviar,
• esineendidi,
• imisipha esifubeni,
• ngesa-
• imisipha emva
• press
• ethangeni (quadriceps)
• zomfana.

Uqeqesho kubantu ezingcakacileyo ukwenzela ukwakha izihlunu - lo "inkqubo ubunzima" ekuthiwa, iintsuku ezi-3 ngeveki yahlulwe kwiiklasi namaqela kwezihlunu ezahlukeneyo.

imisebenzi esisiseko ezisetyenziswa uqeqesho

Ukuze usebenzise izihlunu isifuba ukuncoma oku kulandelayo:

1. A elungileyo imisebenzi esisiseko kukho oomatshini Iijaji dumbbells elele. ngokulinganayo zilayishwe izihlunu pectoral nezikulungeleyo kakuhle kwabasaqalayo.
2. Ukuze asebenze ngaphandle izihlunu esifubeni eliphezulu kwibhentshi elifanelekileyo cofa kwi nibeke. Xa isebenza, uyakwazi alternate phakathi barbells kunye dumbbells.
3. Enye ukuzilolonga okuhle kummandla esezantsi thoracic ye kwimpompo yi lichotshelwe cofa umva phezu kwesitulo nibeke.
4. Ngokuba draw elungileyo kwaye udibanise lelizwi elisezantsi esifubeni idiphu kufanelekile.
5. izihlunu I elula entle pushups ezilula.

Kuba yeeklasi izihlunu umva bamba olo qeqesho:

1. Enye yezinto ngokukuko intonga tsalo lat kuthathwa kwindawo ibheke le lwezindlu.
2. Kuba uphuhliso izihlunu efanayo njengoko kuyimfuneko ukubandakanya kwiprogram yezifundo ebanzi siyinqobe tsala-up. Kuba abo abakwaziyo ukwenza ngaphezu kokuba milembelele elinesibini, ungongeza ezinobuzaza ezongezelelweyo.
3. Kwakhona kakuhle yenzelwe umva ibloko nkqo ye ukuwutyhalela esifubeni.

Ukuze usebenzise izihlunu ethangeni Kucetyiswa ezi ndidi zilandelayo:

1. Okungcono le njongo - squats. Ukuba yenziwe ngendlela eyiyo, oku kwindawo egqithiseleyo ethangeni kufuneka eyayingqalene emgangathweni. Kubhaliwe usebenza ngokupheleleyo quads neenyawo kwandisa ubunzima.
2. Kuba uphuhliso imisipha kunye quadriceps enze ukutsibela elingqokolayo iintsimbi.
3. Kuba umsebenzi ezinzulu emva izihlunu ethangeni ukwenza umlenze curl kwi lo mshini.

Usebenzisa i zomfana:

1. umthambo ophuhliso kweli qela imisipha jikelele uthathwa nokuvela bar phezu zomfana. Ukuqinisekisa unyawo olufanelekileyo kwambatha ububanzi amagxa, umgama okufanayo okumbophelela ngentonga. Shell kwehliswe ukuba akwazi ukuphepha iintlungu. Kuba ixesha lokuqala uzakuva imimoya kunene.
2. "Peak" izihlunu ukwenza i dumbbells ephakamisa kwi izo- kwi kwesitulo nibeke. Lo msebenzi yeyona kakhulu ekwenzeni njalo yayo.
3. Kuqeqesho diversity na isicelo etsala ukubambelela umva.

Ukunika imilo kwi esihlunwini deltoid Kucetyiswa ezi ndidi zilandelayo:

1. Okungcono kule hlobo ingqalelo eendaba kwe ibhari emva entlokweni yenu.
2. Ukuze ukunika izihlunu zakho ezahlukeneyo zomthwalo, ungasebenzisa i matshini Nge kwesitulo babemile.
3. Ukuze ufumane ezinye olunzulu ukufunda izihlunu deltoid ye emagxeni abo oomatshini kwibhentshi efanelekileyo kunye dumbbells kwindawo ehleli.
4. Lo msebenzi lokugqibela kuthotho lwamagxa kunokuba ngokubanzi liphuma ngokusebenzisa izandla macala kunye dumbbells.

ukuqeqeshwa kwemisipha abdominals kufuneka enze isethi ilandelayo:

1. Owona msebenzi - linegunya ukuxoka. Kokuba kwenziwe zombini kwinqanaba kwaye i ubeke.
2. Ukuze bonakalise esinqeni acetyiswayo ukwenza twist elibhalwe ngokumileyo.
3. Kuba ukukhuthazwa eendaba obuphantsi kuba kuphakamisa umlenze olusebenzayo.

kunene ekubumbeni ukunceda le mithambo:

1. Kuba umthamo ezilungileyo ezinika eli qela izihlunu fit curls Nge kwi xibilili.
2. Iinkcukacha icala ngesa- iya kusebenza kunye izandla baphikele kwi ezihlahleni ukuya esibondeni, wathabatha ukubambelela umva.

Ukuphuhlisa izihlunu ithole, ngokwaneleyo ukuba ukhuphuke iinzwane ngoxa ehleli bemi, kunye nokusetyenziswa yamatye okanye.

Kuba efutha trapezius kwezihlunu lo msebenzi ngathi akayihoyi - uphakamise amagxa kunye ubukho amatye ezandleni zakhe. Oko Zenziwe dumbbells kunye a Nge. Kweqokobhe nga zigcinwe ukusebenza zombini ngaphambili nangesemva. Ekufumaneni umkhono kwindawo liphezulu uyanqumama phambi lisibekele. Imithambo kufuneka kwenziwe ngaphandle angenzi emagxeni iziphakamiso setyhula.

Program kwabasaqalayo

ukuzilolonga iintsuku ezi-3 ngeveki, iquka nobanda ezimbini ekufuneka mzuzu qho ngeveki.

inombolo Split 1

NgoMvulo - esifubeni ukuzilolonga, cinezela esineendidi:

• intonga Oomatshini elele (phezu kwesitulo);
• Oomatshini French;
• kwibhentshi Nge uphika kunye nokuhlutha elimxinwa;
• Dumbbell uphika elele okanye ikhwele kwisitulo nibeke;
• ukujiwuza emzimbeni, elele kwisitulo.

Environment - ukusebenza umva, izo-, kunene, cinezela:

• block wakwakhe othe tye;
• intonga umzimba saliphosa kwindawo ibheke;
• ukutsala umzimba, izandla ebanzi ngaphandle;
• ephakamisa barbells phezu zomfana;
• ukugoba ezandla le esibondeni;
• liphuma imilenze ngqo kwindawo lisalele.

NgoLwesihlanu - imithambo kuba imilenze kunye deltoids:

• squats;
• ukwandiswa umlenze lulele lo mshini;
• avuke ngeenzwane babo ubunzima;
• kwesitulo Dumbbell uphika kwindawo ekuhlaleni;
• Nge uphika emva intloko xa uhleli;
• ups ngokubanzi kuyo yonke iingalo kunye dumbbells;
• aluka kwibhloko.

Split № 2

NgoMvulo - uqeqesho esifubeni, cinezela esineendidi:

• Oomatshini Dumbbell ilele phezu kwesitulo;
• bar ndingungelwe-moya ithambekele;
• ukuncitshiswa iingalo kweli mshini;
• idiphu (iingalo ngapha umzimba);
• press esineendidi kwicandelo nkqo;
• liphuma imilenze ngqo kwindawo lisalele.

NgoLwesithathu - umva, izo-, kunene, cinezela:

• ekuzo esifubeni ibloko nkqo kwisithuba "ukubambelela";
• wamqubula enye ingalo dumbbell;
• ephakamisa dumbbells kwi zomfana behleli;
• curls Nge kwi ezihlahleni, reverse ukubambelela;
• aluka kwibhloko.

Friday - imilenze and Delta:

• press umlenze;
• ukuqaleka kwabafileyo;
• flexion umlenze mshini;
• iinyawo liphumele iinzwane zakho uhleli;
• emi mishini Nge;
• Dumbbell uphika ehleli;
• Iingcingo dumbbells kwi ithambeka;
• liphuma imilenze ngqo elele.

Le mithambo, esebenzisa oonokrwece enzima, ekukhethwa ukuba weSizwe- iqabane ebusweni.

Kwabo bafuna ukuba unciphise umzimba kunye namantombazana

Esi sakhiwo jikelele kwaye zingasetyenziswa njenge inkqubo yoqeqesho iintsuku ezi-3 ngeveki ukunciphisa umzimba. Kulo mzekelo, uqheliso ziqhutywa kunye namatye amancinane kunye breaks mfutshane phakathi iiseti. Yokudla kufuneka ibandakanye ukutya ngaphezulu protein, lisele ukuya neelitha ezintathu ulwelo ngosuku, isidlo sangokuhlwa lokugqibela - kweeyure hayi emva kweentsuku ezintathu phambi lokulala. Sleep ukubuyisa kufuneka zethuba esingekho ngaphantsi kweeyure ezingama ezisixhenxe.

Iprogram yoqeqesho lweentsuku ezi-3 ukuze intombazana eyahlukileyo kancinci ngenxa yohlobo umzimba ababhinqileyo. Le mithambo ziyafana, kodwa iqela leeseti luyanda ku-5, nabameli - ukuya ku-15, ikhefu phakathi iiseti - imizuzwana 30. Kwisiqingatha sokuqala mjikelo imazi kusetyenziswa bomthwalo, kwi wesibini ziyancipha kancinane.