Kukongola si kukula: chochita? Kukweza dumbbells kwa kukongola atakhala. Kodi kumanga kukongola kunyumba

N'zosadabwitsa kuti bodybuilders akatswiri ndi mafani akulipira ikukoka kukongola kwambiri chidwi, chifukwa gulu la minofu kugwirizana ndi mphamvu, ndipo eni kukongola chochuluka lamulirani ulemu ndi nsanje. Koma oyamba ambiri akukumana ndi vuto: pambuyo kupambana woyamba pa njira kuwonjezera minofu kuchulukana zikachitika, ndi kukongola si kukula. Chinthu chachikulu - musataye (kwenikweni ndi choyimira). M'pofunika kudziwa zifukwa kukula kukongola yanu ndi successively kuthetsa iwo.

Mphamvu ya zolondola

Choyamba, muyenera kudziwa kuti bwino maphunziro zachokera thupi lonse chidziwitso. Bodybuilder ayenera kudziwa kumanga kukongola minofu, chifukwa chimene iwo akukula, kodi njira zidzachitika pa thupi, minofu ayenera kuyamwitsa ndi kubwezeretsa. Izi osati kupeza zotsatira anakhumba, komanso kuteteza motsutsana choipa.

Kukongola kwa thupi, komanso ena, zigwirizana mitolo ya ulusi kuti kudziteteza minofu connective. chiwerengero cha ulusi mu thupi nthawi zonse, ndi chifukwa cha chibadwa. Choncho kuwonjezeka mu minofu zimatheka kokha ndi kukula voliyumu ya ulusi, kukhala yeniyeni - kuchuluka kwa minofu connective ndi michere kuchuluka madzimadzi lozungulira usasungunuke.

Pa kusonyeza minofu mwapanikizika, ulusi kuonongeka ndi kusinthika poyankha katundu wolemera, iwo pang'onopang'ono kuwonjezera mphamvu, kukula mu kufanana ndiponso anthu. Kamodzi thupi wayamba ntchito maganizo (ntchito masikelo), izo zimaleka ndondomeko za kukula mphamvu ndi minofu minofu. Popewa izi, maphunziro kumadalira pa mfundo za kuwonjezeka katundu. Zikuoneka yosavuta. Koma chifukwa kawirikawiri ndi kukongola sizikula?

Atatu kukula chinthu

Pali zinthu zitatu, popanda zomwe sipangakhale kukula khola minofu:

1. Bwino cholinga pulogalamu maphunziro ndi katundu pang'onopang'ono.
2. Yoyenera ndi chokwanira chakudya.
3. Kumvetsera thanzi ndi ndondomeko zobwezeretsa.

Classic Zochita

Kawirikawiri, oyamba mapulogalamu kutulutsa mpaka kukongola Zochita monga powerenga:

• Scott potelani benchi ndi dumbbells kapena barbell;
• kukweza dumbbells kwa kukongola atakhala;
• kukweza dumbbells kapena barbells ataima;
• kukweza dumbbells alternately pa bolodi okonda;
• kukweza ndi dumbbell ndi manja onse awiri pa bolodi, ndi kutsimikizira bere;
• Hammer kupinda.

pulogalamu

Ojambula si lotto, si masewera mwayi, ndi kutsimikizika ndipo ndondomeko mwadala. Choncho, palibe malo kuponya zachilengedwe zolimbitsa kwa thupi. mapulogalamu maphunziro ambiri, ndi novice bwino kuona katswiri, ndi kuti akhale pulogalamu kwa miyezi ingapo pasadakhale, ndiyeno zonse titsatira izo. Ngati si kukaonana ndi aliyense mukhoza kukopera ndi Zochita munthu, amene kale akwaniritsa bwino. Chinthu chachikulu - kusankha bodybuilder za msinkhu wawo ndi kumanga.

Koma nthawi zina ngakhale ndi anazindikira njira akatswiri sizikula kukongola. Pali zifukwa zambiri zobisika sanali kugwilizana ndi mfundo zoyambirira ngati maziko a momwe:

1. Kuvomerezedwa zochangamutsa ndi ukhale pansi.
2. zolemera Large ntchito kuti kupereka maganizo zofunika pa usasungunuke.
3. yopuma zokwanira pakati pa Zochita. changu kwambiri salola minofu yanu kuti achire kumaliza ntchitoyo.
4. Kukhoza njira. Kuphedwa enieni zochita - chitsimikizo chachikulu cha kupambana, njira n'kofunika kwambiri kuposa chiwerengero cha akanema ndi reps.
5. Yogawa zolimbitsa pa magulu minofu. Kukongola si kukula ngati kuli kotheka, ngati pa nthawi yomweyo mulibe zinayenda minofu sekondale.

Kodi kumanga dumbbells kukongola kunyumba

Vuto chachikulu cha ntchito kunyumba - chosowa zipangizo zofunika, ndi kufikira chidwi kuchuluka kwa zovuta popanda mwaunyinji. Koma kuti ntchito iyende bwino, makamaka poyamba, kwenikweni, ndi dumbbells yekha ndi bala yopingasa. Makamaka zabwino nyundo taphunzira dumbbells zitsulo, kukoka n'zosiyana nsinga manja, atakhala kapena kuyima kukweza dumbbells kwa kukongola.

kuganiza kusinthasintha

Zimachitika kuti ntchito yadera zimaleka kugwira ntchito, kwa masabata palibe kusintha. Koma munthu kugwa mu msampha wa mwini aliuma ndipo sanafune kuvomereza choonadi awo zosasangalatsa. Iye akupitiriza kugwira ntchito molimbika kuvala yotopetsa thupi ndi psyche. Chithandizo pano ndi imodzi - asiye kusintha maganizo a zinthu ndi kuzindikira kuti pulogalamu ali wotopa palokha ndipo ayenera banjali linachita.

chakudya

Popanda chokwanira ndi wololera kukula zakudya minofu Sindingachite. oyamba ambiri samafuna kapena kuopa kusintha mode mphamvu zawo, kunena za n'kovuta kuwerengetsa zopatsa mphamvu vuto ndi zakudya kulamulira ndi kusafuna Musiyeni ndi kuphika. Motero, khama ntchito pa maphunziro patsogolo awo ndi kochepa, ndi kukongola si kukula.

Koma mfundo za zakudya kukula kwa minofu ndi n'zosadabwitsa losavuta:

• Muyenera kudya zopatsa mphamvu tsiku ndi 20% kuposa chofunika tsiku, potsata kugonana, ntchito, zaka, luso thupi, angapezeke mothandizidwa ndi misonkhano yapadera toŵerengera.
• The zakudya ayenera bwino anagawira mafuta (20%), mapuloteni (30%) ndi chakudya (50%).
• M'pofunika kupewa chakudya choipa ndi mkulu glycemic index, iwo ali mu ufa, shuga ndi kuyambitsa ya mafuta, osati minofu.
• The chakudya ayenera kugawidwa Mlingo umodzi kapena kawiri pa tsiku. N'zotheka kuti uzipereke izo zisanachitike chifukwa muli, pambuyo poganizira lililonse kutumikira calorie.
• Nkofunika kudya bwino isanayambe kapena itatha aliyense kulimbitsa thupi ndi thupi mphamvu zokwanira katundu mkulu ndi zinthu zomangira akuchira minofu.
• Pa thupi amaika m'pofunika kupereka thupi ndi madzi okwanira.
• Umene kukonza zakudya zanu kwa tsiku kapena sabata pasadakhale.

zina

Imathandizira ya minofu misa kuthandiza zowonjezera masewera zakudya, koma pali mfundo yofunika kwambiri - popanda amphamvu chakudya chakudya madontho zina dzuwa. Childs bodybuilders zakudya zofunika wodzilemekeza zotsatirazi zina.

Gainer - odalirika chakudya kudya, mulinso mchere, mavitamini, creatine ndi mapuloteni. Izo wakudya thupi glycogen, zomwe zimafunika kuti ntchito zolemera ndi mwakale.

Whey mapuloteni - mapuloteni katundu, mavitamini ndi calcium kumanga minofu.

Creatine - kudya mphamvu maselo minofu. Ilo liri ndi njira mphamvu yapadera, nadzaza mphamvu thupi ndi kuwongolera dzuwa la thupi. Komanso, creatine zimathandiza kuwonjezera minofu misa chifukwa akuchedwa mu madzi awo.

BCAA kwa amino zidulo atengedwa mu mawonekedwe kapisozi mpaka pa masewera olimbitsa thupi ndipo mankhwala ndi kutopa ndi zinthu kukula minofu. Iwo amupatsa mphamvu thupi pa workouts, kuteteza minofu kuchokera azingokhala, ndi kuwathandiza kukula.

kuchira

A wamba oyamba vuto - kwambiri changu. Pofuna mofulumira chifukwa, iwo samasamala umoyo wawo ndi zina, kenako ndikudabwa bwanji kukula kukongola wanu. Koma nthawi kuti achire - chofunika kukula kwa minofu misa. Minofu musati kukula pa zolimbitsa thupi ndi pa mpumulo. Full kuchira ayenera masiku awiri kapena atatu, kotero ntchito pafupipafupi sikuti ntchito achabechabe, koma ngakhale zoipa, osalola ulusi kuchira.

Tiyenera kuphunzira zithetsedwe kusaleza wake ndipo kuti ikhazikitse mapulogalamu kwa magulu akutiakuti a minofu pa intervals wa osapitirira kamodzi mu masiku atatu. M'masiku a mpumulo mubakakhala zolimbitsa, yosalekerera Zochita kwa minofu mpumulo: magazi ukufika minofu minofu ndipo mofulumira poizoni, mofulumira kusinthika ake.

Komanso kuti apeze chonse minofu ndi mphamvu mukufuna kugona maola osachepera 8 ndi kupewa maganizo zosafunika. maganizo, zokumana nazo zapadera osati afooketse thanzi, komanso kusokoneza kulimbikitsa maphunziro, chilango ndi chikhulupiriro bwino.