Phunzitsani pansi, kapena mmene kukhala wamkulu

wothamanga Kaya lakuyang'anira chipinda sabata kapena zaka zingapo, ndi bwino chodabwitsa cha gulu la maphunziro mkombero zizindikiro zinayi: maphunziro pa misa, kupirira, mphamvu ndi thandizo. Ndi salinso chinsinsi, ndi kuti mugawo ili m'malo umasinthasintha ndipo kawirikawiri ntchito ndi oyamba kapena "snowdrops", monga wothamanga odziwa zambiri amadziwa kuti palibe amene akhoza kukhala wina. minofu Big musati zingakweze pamene inu ali ofooka; ngati inu muli amphamvu mokwanira, inu sangathe ntchito ndi dzuwa pazipita ndi zina zotero. Koma tidzayankhulana yekha za momwe hule kudya thupi amaika, makamaka zofunika izi ndi bodybuilders woyamba.

Lamulo loyamba: golide atatu

Choyamba muyenera kukumbukira kuti n'zosatheka kukhala wambirimbiri minofu, ngati inu kuchita kokha pa simulators! Pemphani malangizo kwa aliyense wa regulars nyumbayo, ndipo angayankhe inu kuti maphunziro apamwamba pa kulemera kwa iwo: benchi atolankhani, squat ndi deadlift.

N'chifukwa chiyani tikutero? Ndi yosavuta. Zochita izi ndi zothandiza kwambiri chifukwa chakuti akuchita, inu ntchito yaikulu kwambiri kuchuluka kwa minofu mu thupi lanu, ngakhale zimene zikuoneka kuti anthu osati ntchito. Izi ndi chithumwa maphunziro ndi miyeso yaulere, kapena mwinamwake amatchedwa - ". M'munsi ndi" Yesani, ndipo pambuyo masabata awiri kapena atatu, inu mudzawona kuti pa kwambiri maphunziro ndi miyeso yaulere zambiri aluso maphunziro pa simulators.

Abwino kulimbitsa thupi kulemera ayenera kuyang'ana motere:

Plus, musanadye zolimbitsa ayenera kuchitidwa njira zochangamutsa ndi 10-12 kubwereza ndi sitampu kanthu.

Rule awiri: nthawi kuchira

Wina kulakwitsa sizachilendo kuti oyamba osati kokha, komanso bodybuilders odziwa zambiri - ndi si kugwilizana ndi nthawi minofu kuchira. Kukachitika palibe Tisaiwale kuti nthawi iliyonse kulimbitsa thupi, makamaka pambuyo pa katundu, monga masewera olimbitsa thupi ndi kulemera, minofu yanu ayenera kupuma kwa maola osachepera 24-36, mwinamwake inu pachiswe osati kuti iyende latsopano, koma M'malo mwake, monga kuwotcha amene analephera kuti achire ulusi minofu.

Pali njira zambiri imathandizira pa ndondomeko ya minofu kuchira pambuyo maphunziro mphamvu, monga:

- Kutacha tulo. Kuwonjezera zokagona zonse, zimene ziyenera mpaka maola osachepera asanu ndi atatu, mukhoza kusankha thupi lanu kupuma zambiri mu ola limodzi. Izi kufulumizitsa anabolic ndi kagayidwe kachakudya njira.

- kusamba kapena otentha mphika. Iwo kalekale Akuti mankhwala matenthedwe yotithandiza minofu kuchira ndi akukhudzidwira opindulitsa zotsatira thanzi akukhudzidwira.

- Kusinkhasinkha. Hafu ya ola kusinkhasinkha, womwe ndi boma la yokonza ya zosangalatsa wathunthu wa thupi, kumathandizanso kuti mlingo wa minofu kusinthika.

Kutsatira mfundo zimenezi njira zitatu yosavuta amachepetsa nthawi zimatengera minofu kuti asangalale za kawiri, koma dziwani kuti Mulimonsemo sikutheka kuphunzitsa wina minofu gulu kangapo mu masiku awiri.

Rule atatu: kudya zakudya zopatsa nthanzi

Ndipo kochepa kwambiri enaake amene wakhala lodziwika bwino mu chipinda chilichonse. Sikutheka mwamsanga tipeze minofu misa ngati muli zakudya m'thupi. An wothamanga amene akufuna kupeza kwambiri ndi aliyense wa maphunziro ake, ayenera kudyetsedwa nthaŵi zinayi kapena zisanu ndi tsiku, ndi chiŵerengero cha mapuloteni, mafuta ndi chakudya mu magawo oyambirira a maphunziro zilibe kanthu.

Kotero thupi ndi miyeso yaulere mu tsiku zonse mokwanira komanso kudya mphindi iliyonse akudzuka - Ndizo zonse yosavuta amalamulira kulimbitsa thupi kwambiri ndi lamphamvu pa kulemera, ndi bwino kuti mulibe ngakhale kwambiri maphunziro-jock wothamanga!