Dongosolo kulimbitsa thupi mu masewero olimbitsa amuna ndi akazi kuonda

Masiku ano amachita mwambo mwa kukongola. Anthu makamaka kulabadira deta kunja. Anthu dzi ndi slimmer, maganizo kwambiri mwachangu kudzadzidzimutsa. Choncho gyms tsiku lililonse ayamba kutchuka.

makalasi akuti chidziwitso cha ndizosowa kukafola dongosolo maphunziro, kusankha chakudya. Ngati ali ndi chidziwitso palibe, ndi bwino kuti asabwerere kwa mphunzitsi wa.

alendo ambiri chidwi masewero olimbitsa thupi, ndi dongosolo kulimbitsa thupi kusankha moto mafuta ndi otembenuza mpumulo. Ndi isanayambike kutentha zonse amafuna kukhala ndi thupi toned popanda mafuta m'malo olakwika. Ndi chidwi kwambiri ndi mmene amuna ndi akazi. Maphunziro oyamba ndi wachiwiri udzakhala wosiyana pang'ono. Tiyeni tiyese yosanthula iwo.

malamulo Basic mu kuonda

Musanawerenge dongosolo kulimbitsa thupi, muyenera kudziwa malamulo zofunika:

• Tiyenera ntchito osati pa malo vuto la thupi, ndi pa gulu minofu, mwinamwake mawonekedwe adzayang'ana inharmonious;
• Iwo ayenera kuphatikiza maphunziro mphamvu ndi cardio, kusalola kusiyana awo;
• patsogolo kuphunzitsa mukufuna ofunda wabwino kwa kupewa choipa;
• ayenera kuyamba kuphunzitsa ndi Zochita yosavuta, pang'onopang'ono kusamukira ku zovuta;
• makamaka mphamvu kuphunzitsa, ndipo pambuyo - cardio;
• sakhala ndi chizolowezi tsiku lililonse, nthawi yabwino ndi masiku 2.

Thupi kuwonda

Bwino kwambiri mawu a kuwonda Zochita ndi supersets. Monga mukudziwa, kuyatsa mafuta adzakhala ngati maphunziro yoyaka zambiri zopatsa mphamvu, koma n'zotheka kukwaniritsa mkulu-mwamphamvu maphunziro. Kuwonjezeka kukukhala ndi reps, kuchepa nthawi zina ndi Kuwonjezera cardio adzathandiza ndondomeko ya kuonda.

Kodi superset?

Supersets nthawi zambiri m'gulu dongosolo maphunziro kwa kuwonda. Lingaliro Izi zikutanthauza kuwalanditsa mu njira imodzi, kokoka awiri popanda kupuma. Choncho, pa nthawi imodzi ndi chomwecho, mungachite kuwirikiza kawiri kuposa mu maphunziro njira zachikhalidwe. Mphamvu amachititsa thupi ntchito mofulumira, amathera mphamvu zambiri, kupanga mafuta woyaka zimachitika mofulumira.

Maphunziro a atsikana

dongosolo maphunziro mu masewero olimbitsa kwa atsikana kuonda lakonzedwa kugwira ntchito zingapo:

• bwino chipiriro;
• kulimbikitsa dongosolo mtima;
• mafuta waukali;
• wakusungira minofu.

magulu onse minofu udzagawika masiku atatu, masewera olimbitsa thupi ayenera zigwirizana kukukhala 3-4 ndipo 15-20 kubwereza. Optimally kuphunzitsa mu mode waika 3 20 kubwereza kapena 4 ndi 15.

Tsiku loyamba kugwedezeka mwendo atolankhani, m'mapewa, kumsana, kukongola:

• hyperextension ndi kukweza miyendo;
• benchi atolankhani nsanja ndi alternating dumbbell wakhala
• ncafu kutambasuka pa kusinthanitsidwa ndi yaikulu ya mutu ndi chipika chapamwamba;
• kubweretsa miyendo mu kusinthanitsidwa ndi kukokera chipika yopingasa.

Tsiku lachiwiri sitima mwendo atolankhani, chifuwa:

• kupotoza malo otsetsereka anapambutsa benchi barbell pa mapewa;
• anyonyomala ndi atolankhani atagona dumbbell (30 madigiri);
• mwendo extension pansi dumbbell Kulumikizana;
• anaŵerama miyendo yake atagona ndi pullover.

Wachitatu tsiku kugwedezeka miyendo, ng'ombe, ABS, kumbuyo, mapewa triceps:

• kukweza miyendo pa benchi ndi kuwuka pa zala zanu ndi dumbbell ndi;
• akufa Nyamulani ndi cholinga pa chipika chapamwamba (n'zosiyana nsinga);
• lunges ndi benchi atolankhani barbell kuseri kwa mutu ataimirira;
• kuthyolako anyonyomala ndi French osindikizira.

Workouts Anthu

kulimbitsa thupi dongosolo slimming anthu amachita ntchito zotsatirazi:

• moto mafuta;
• mpumulo minofu;
• chitukuko cha kupirira.

Tsiku loyamba la atolankhani sitima, mmbuyo ndi chifuwa:

• kupotoza pa benchi zochotsa mapazi (waika 3 12-20 reps);
• deadlift 3h8-12 ndi otsetsereka ndi barbell pa mapewa anu 5h10-15;
• 4h8-12 benchi atolankhani ndi dumbbell 4h12-15 Kulumikizana;
• Ndodo ndodo mu otsetsereka (n'zosiyana nsinga) 4h8-15 ndi cholinga ndi chipika chapamwamba kwa 4h10-15 mutu.

Tsiku lachiwiri la mkono kugwedezeka:

• dewatering wa matabwa 5h8-12 ndi manja kutambasuka kwa chipika chapamwamba 5h10-20;
• kukokera akuluakulu (n'zosiyana nsinga) 4h8-12 flexion ndi barbell ataima 4h12-15;
• French osindikizira 3h10-20 ndi potelani ndi dumbbells 3h10-15;
• lopinda manja ndi kukhala 3h12-20 pullover 3h12-15.

Tsiku lachitatu la atolankhani sitima, miyendo ndi mapewa:

• kupotoza mu vise 3h12-20 ndi hyperextension 3h10-15;
• 5h8-12 anyonyomala ndi mwendo kutambasuka pansi 5h12-20;
• barbell benchi atolankhani ataima 4h8-12 mahi ndi dumbbells mu dzanja 4h12-20;
• barbell benchi chifukwa cha mutu ataima 4h10-12 ndi dumbbell chikubweranso patsogolo 4h12-20.

maphunziro dera

dongosolo maphunziro mu chipinda kwa mtsikana njira zozungulira chosiyana ndi ntchito za amuna. Plus maphunziro dera ndi kuti mukhoza ntchito magulu onse minofu mu ulendo wina holo. Imfa mafuta ndi zodabwitsa kwambiri.

Komanso, maphunziro amenewa imathandizira kagayidwe, kusintha kupirira ndi kuchepetsa nthawi kutsegula. Mfundo yofunika ndi kuchita Zochita kwa magulu onse minofu, akutiakuti osaima. Kuti ndi phunziro adzakhala amapanga njira imodzi gulu lililonse minofu. Izi ndi masewera olimbitsa thupi kwambiri mphamvu-kwambiri ndi kudya kwambiri mphamvu, choncho ntchito ndi zolemera katundu Pankhaniyi sangakhale ngakhale munthu.

Pa maphunziro muyenera kudzera zipolopolo 3-5 ndi chiyani 12-20 reps ndi mpumulo pakati kokoka bwalo chomwecho. Taonani dongosolo kulimbitsa thupi ndi.

tsiku loyamba:

• kupotoza pa benchi;
• hyperextension;
• Ndodo kuchokera chipika chapamwamba kwa mutu;
• anyonyomala;
• kukankhira akuluakulu nsinga lonse;
• kuukira;
• ataima dumbbell atolankhani;
• mwendo kutambasuka pansi;
• Dumbbell kupisa mu otsetsereka ndi;
• mapazi adzauka mu mpanda.

tsiku lachiwiri:

• kukweza miyendo pa benchi;
• otsetsereka ndi barbell pa mapewa anu;
• Press wa dumbbells atagona cham'mbali;
• deadlift;
• Ndodo ndodo mu otsetsereka (n'zosiyana nsinga);
• kumamyata mu kuthyolako ndi;
• kukankhira akuluakulu pa mipiringidzo;
• anaŵerama miyendo yake akunama;
• barbell benchi atolankhani ataima chifukwa mutu;
• ataima potelani ndi barbell a.

Ngakhale dongosolo workouts mu masewero olimbitsa ndipo ndi kawiri pa mlungu, koma optimally kuchita nthawi 3 kapena 4, monga alternating maphunziro. Izi zidzathandiza kuwotcha zopatsa mphamvu ndi kuonda msanga.

Plan zolimbitsa thupi ndipo ndi oyenera akazi ndi amuna, chifukwa katundu ndi anagawira wogawana, ndipo palibe motsindika iliyonse gulu minofu, chifukwa mafuta moto kufunika kukhudza mabuku pa thupi, osati aiming kuphunzitsa minofu ena.

Mwakugwira avareji kubwereza 15 zolimbitsa thupi limodzi, zinayi gudumu (1 ora) sangathe kuchita kanthu 600 (10). Ichi ndi katundu wolemera kwambiri, imene mafuta udzayaka bwino. Kumbali ya kukhazikitsa, maphunziro kwambiri nthawi yambiri, ndipo adzagwira ntchito kuvala. Komabe, patapita miyezi ingapo, zotsatira udzamvedwa, ndipo mudzazindikira kuti mphamvu zonse anakhala sanali pachabe.

cardio

Dongosolo workouts pa masewero olimbitsa ayenera kuti athe kardiosessii Mphindi 30 kumatheka wotentha mafuta. Atatha kuphunzitsa onse minofu glycogen ntchito, ndipo nthawi imeneyi ndi yabwino cardio. Pakuti mphamvu thupi amakakamizidwa kuwotcha masitolo mafuta pasanapite nthawi, monga glycogen wapita. Nthawi mulingo woyenera zolimbitsa thupi mphindi 45.

Ngati akuchita cardio patsogolo maphunziro mphamvu, kapena pa tsiku lina, mafuta ayamba zidzatenthedwa mphindi makumi atatu pambuyo pa chiyambi, monga udzakhala makamaka glycogen. Choncho, nthawi mulingo woyenera aerobic zolimbitsa thupi - pambuyo mphamvu. Cardio zikhoza kuchitika pa n'kupuma njinga, matayala kapena ellipsoid, kuti si kofunika. Nkofunika kusunga ndalama mtima m'dera chandamale, imene mafuta Watenthedwa kwambiri kwambiri. Iwo akhoza kuchita masamu motere: 220 opanda zaka ndi kuchulukitsa ndi 0,7.

Sports kudya kuwonda

dongosolo maphunziro mu masewero olimbitsa kwa akazi ndi amuna - sizofunikira kwambiri kuonda. The mukufuna si akwaniritsa popanda kudya zakudya zopatsa nthanzi. Choncho, polimbana ndi mafuta muyenera kutsatira zakudya - kugwiritsa ntchito ndalama zoposa kulandira. Pali zambiri zakudya, monga thupi, koma posachedwapa othamanga wa amakonda mapuloteni ndi zimam'patsa. Mfundo yofunika amabwera pansi kuti alternating wambiri zomanga thupi ndi chakudya, amene amathandiza kuonda pang'onopang'ono ndithu.

Zakudya atsikana

Kwa atsikana kudya pang'ono m'zinthu ziri motere:

• 1 ndi Tsiku 2 - mapuloteni (2 ga mapuloteni 0,5 ga zimam'patsa pa makilogalamu 1 kulemera);
• Tsiku 3 - zimam'patsa (5 ga chakudya 1 g mapuloteni pa makilogalamu 1 kulemera);
• Tsiku 4 - obwerawa (2 ga mapuloteni ndi 2 ga zimam'patsa pa 1 makilogalamu thupi).

Zakudya Anthu

Kwa azibambo, mlingo wa kudya chakudya ayenera kukhala mwa malire:

• 1 ndi Tsiku 2 - mapuloteni (3 ga mapuloteni ndi 0,5 ga chakudya pa makilogalamu 1 kulemera);
• Tsiku 3 - zimam'patsa (6 g chakudya 1.5 ga mapuloteni pa makilogalamu 1 kulemera);
• Tsiku 4 - wosanganiza (2.5 magalamu mapuloteni ndi magalamu 3 chakudya pa makilogalamu 1 thupi).

kuwonda zowonjezera

The enaake otchuka pakati woyatsa mafuta L-carnitine. mankhwala amapangidwa m'thupi mwathu, koma si zokwanira kuwotcha nkhokwe mafuta. Dziwani kuti popanda kudya pang'ono mankhwala sizigwira ntchito. Ndiko kuti, muyenera kudya zopatsa mphamvu zosakwana mumathera. Mogwirizana ndi zakudya, masewero olimbitsa thupi ndi carnitine, izo kupereka zotsatira zabwino.

L-Carnitine likupezeka mu ufa ndi madzi mawonekedwe, n'kofunika zedi zimakhalanso zotsika mtengo. Umakopa ndi burner mafuta Lipo 6, tiyenera zambiri mtengo kuposa njira yapita Komabe, aluso. Okamba mobwerezabwereza taonera othamanga wabwino kuonekera zotsatira za woyatsa mafuta, choncho ngati muli bwino lolunjika pa zotsatira, tikhoza kuwagwiritsa ntchito. Kuphatikizapo mu dongosolo lake la kuphunzitsa ogwira kwa zhiromobilizatsii, mungathe mwamsanga tikwaniritse zotsatira ankafuna.

Choncho, ndi kaphatikizidwe njira zonse kuwonda molondola, mudzatha kuti iyende mu nthawi yaifupi ndi kuonda. Chinthu chachikulu - ndi kukumbukira kuti zonse ayenera kulankhula ndi maganizo ndi kuthamangira mu monyanyira. Kwakukulu mabala chakudya kapena zolimbitsa thupi amaika Sudzatitsogolera zotsatira zabwino, koma m'malo mwake, adzabweretsa zotsatira oipa kwambiri a kuwonongeka ndi liwiro kagayidwe. Kuphunzitsa ndi Idyani mwanzeru!