Ike usoro ọzụzụ n'ihi na ndị inyom na ndị ikom

ike usoro ọzụzụ maka ndị ikom ga-enyere dịkwuo muscle, mee ngwangwa ndị metabolism na dịkwuo ego nke testosterone ke idem. Ibu Training maka Women gbanwee ha ahụ, na-enye ya kwekọrọ na ụda nke uru ahụ nke ụkwụ, ogwe aka, afo na ike.

The isi banye n'eluigwe, nke ike ọzụzụ

Ike ọzụzụ - a ọzụzụ atụmatụ maka na-eme egwuregwu ná mgbanwe nke degrees nke mma, nke iji merie "ala dị larịị" na ụdi progression nke ibu a ga-eji na ọzụzụ usoro ịgba ígwè. N'ihi na beginners na-atụ aro iji kpochapụwo version nke ọzụzụ na ike nke 5 tent nke 5 reps na gradual ọganihu nke ibu.

Ike ọzụzụ na-eme egwuregwu amanye ka ịgbasochi nke ụbọchị. Firstly, kwesịrị ekwesị ike na-ehi ụra n'ihi na ọ dịkarịa ala, 8 awa na ezi na echiche ziri ezi oriri na-edozi maka inwetara nke ume ahu. Nke abụọ, na-eduzi ọzụzụ na kacha ime ohere nke gị ahu, ma n'otu oge n'imezu mgbake usoro na n'ọkwa kwesịrị.

The isi ọnọdụ nke ike ọzụzụ

Iji nweta n'ihi nke ọzụzụ na gbochie mmerụ ha n'oge ha, mmejuputa iwu-kwesịrị rube isi n'ozuzu nabatara ọnọdụ nke ike ọzụzụ.

Iwu nke ike ọzụzụ:

• A ọma na-ekpo ọkụ na-elu-tupu mmega ga-akwadebe uru maka ike ọzụzụ, ma na-echebe megide onye ahụ nke unan. Power mgbatị ga-rụrụ iji dumbbells ma ọ bụ barbells.
• Iduziri ọgwụgwụ hitches ike ọzụzụ, ikwe esighi muscle emep uta eri, akwara na nkwonkwo.
• Ndinyanade mbịne na-atụ aro bụghị nanị mgbe, ma n'oge ọzụzụ. Klas na vnetrenirovochnye ụbọchị ndinyanade mbịne na-eme ka hypertrophy mọzụlụ, na-akwadebe ha maka ndị na-esonụ ike ibu.
• Okwu na-ebute ụzọ na ike ọzụzụ ga-ekwe ka na-arụ ọrụ na muscle otu, nke e kwesịrị ọzọ ntị.
• Oke nke inyeaka omume. Ọ dị ezigbo mkpa na-arụ ọrụ ndị uru na-adịghị na-emega mgbe n'ịrụ isi omume.

Ihe bụ isi ihe omume nke ike ọzụzụ

ike usoro ọzụzụ-agbaso bụ isi mmepe nke muscular ike na ntachi obi. Ma mgbe n'ịrụ omume na igwe spontaneously usoro nke muscle ụlọ ahụ ma na-enye ha ihe enyemaka.

Basic omume maka ike na ọzụzụ a na-atụ aro na-site a ukwuu ruru eru nchịkwa. Onye isi omume dere ọkachamara dị ka anya dị ka o kwere ya ga-enyere na-enwe ọganihu na-esonụ na ogbo nke nkwadebe, na a ọtụtụ nchegbu.

N'ụkpụrụ bụ isi maka buildup nke ike-eji na isi omume - bụ ịkpọlite ndị kacha arọ arọ na ogologo oge izu n'etiti tent.

Program atụmatụ. Frequency nke ọzụzụ - 2 - 3 kwa izu. Ngụkọta ego nke ọzụzụ maka dum okirikiri bụ ugboro 20. The ọnụ ọgụgụ nke tent na repetitions ekwesịghị gafere 3 12. The fọduru n'etiti omume ga-dịkarịa ala 2 nkeji.

Basic omume - squats, bench pịa, sere-acha ọkụ, deadlifts, na-arụ ọrụ dumbbells, elu njikọ Smith simulator nzube na belt na ala ngọngọ.

Basic omume ga-enyere na-enye ume iji uru ma kwadebe ha maka a ọzọ dị oké njọ ike ibu.

Ibu Training maka Beginners

Ihe omume nke ike ọzụzụ maka beginners na-enye maka oruru na ike nke ọtọ kpuchie nke ahu.

Practice ụkpụrụ nduzi maka mbido:

• Klas na-ọ bụla ọzọ n'ụbọchị ahụ.
• Arụ ọrụ na uru nke dum.
• The nkezi ogo anụ siri ike.
• isi omume, na di ntakiri mkpuchi.
• A set nke omume na-emi esịnede nke ọ bụla karịrị 5 umu.
• The nwayọọ nwayọọ na otu ebe na-abawanye na ibu.
• Proper ogbugbu nke mmega akụrụngwa.
• Arụ a na-ekpo ọkụ na-elu-na ndinyanade mbịne.

Power mgbagwoju maka beginners.

• Curl ka Press - 2 tent nke 20-35 ugboro.
• Trainers - 3 tent nke 20 ugboro.
• Squats na a barbell on ubu gi - 2 tent nke ugboro 25.
• Bench pịa - 3 tent nke 15 reps.
• Link vetikal ngọngọ obi - 4 tent nke 10 - 12 ugboro.
• Vetikal bench iban - 3 tent nke 20 repetitions.

Proper omume ga-enyere gị aka iru muscle uka na ike. Ọzọkwa omume gradual-abawanye na-arụ ọrụ na repetitions nke arọ Mbelata.

ike usoro ọzụzụ maka ndị ikom

Ezigbo maka ndị ikom dị afọ 20 ruo afọ 30 na ezi mkpụrụ ndụ ihe nketa na mmụta. Nke a na omume na-emetụta nanị ndị bụ isi na-emega ahụ, nye ahu na ike nchegbu chọrọ na-akpali muscle ibu.

ike usoro ọzụzụ maka ndị ikom na-agụnye elaboration nke niile muscle iche iche na atọ dị iche iche ọzụzụ, na etiti oge nke ha na a ụbọchị.

A na-emesi ibu nke nnukwu muscle iche iche na enyemaka nke isi omume. muscle hypertrophy n'oge omumu enyere dịkwuo ike.

Recovery oge n'etiti tent ga-adịru adịghị karịa otu na ọkara sekọnd, dabere na ike omume.

ike usoro ọzụzụ mejupụtara omumu, mmejuputa nke na-nyere na a oge nke na-erughị 4 ọnwa.

Monday.

• Squats - 6 tent nke ugboro 12.
• Dead Rod - 5 tent nke 10 repetitions.
• Flexion na ndọtị ụkwụ na simulator - 7 tent nke ugboro 10.
• Curl - 2-3 tent afọ n'ala.

Wednesday.

• Anam Udeme - 5 tent nke ugboro 20
• Setịpụ mkpara ná mkpọda na belt - 8 tent nke 10 repetitions.
• Military pịa - 4 tent nke ugboro 12.
• Nzube mkpanaka agba - 6 tent nke ugboro 10.

Friday.

• Bench mkpara dina mmasị bench - 7 tent nke 12 repetitions.
• Dips - 6 tent nke 10 reps.
• Curl - 3 tent afọ n'ala.
• Eweli barbell biceps - 5 tent nke ugboro 12.

Ọkachamara nye ndụmọdụ dee a ọzụzụ edetu kwa ụbọchị na-arụpụta. Nke a ga-ekwe ka nyochaa uto nke na-arụ ọrụ ibu, nke, n'aka, ga-melite arụmọrụ nke ọzụzụ.

ike usoro ọzụzụ n'ihi na ndị inyom

Ike ọzụzụ maka ụmụ agbọghọ - nke a bụ nanị ụzọ ịmepụta a gịrịgịrị na dabara nwanyi ọgụgụ. N'ụzọ kwesịrị ekwesị chepụtara n'ihi na ndị inyom ike usoro ọzụzụ ga-mma a nwanyi ahu, na, ma ọ bụrụ na ọ dị mkpa, aka ike ahụ nke a bodybuilder.

Isi ihe mgbaru ọsọ nke ụmụ nwanyị na ọzụzụ a na-iji na osooso nke metabolic Filiks ke idem. Pro irè nke ike ọzụzụ na-egosi na ọnụnọ nke muscle mgbu. Ya mere, periodicity nke ọzụzụ 3 ugboro a izu, bụ ndị kasị mma maka mgbake nke muscle anụ ahụ na nwaanyị ahụ.

A ọtụtụ na-adabere na ezi ndụ, nke na-agụnye iji ike ọzụzụ maka ndị inyom. ibu usoro ọzụzụ mejupụtara ndị agha nke ọzọ ọ bụla ọzọ.

Ọkachamara nwere ike ikwu na-amalite ọzụzụ usoro na Pampas mode, na-eme budata guzobe lactic acid na uru. Ndị dị otú ahụ a ọchịchị ga-akwadebe ike nyefe na muscle na sustavnosvyazochny ngwa maka inwekwu ike ibu. Ya oge ekwesịghị gafere 2 ọnwa. Ụdi ọkara powershift ogbo nke ọzụzụ a na-atụ aro na usoro nke zuru ozu.

Ihe bụ isi iwu nke ike ọzụzụ maka ndị inyom:

• The ọnụ ọgụgụ nke repetitions - si 8 na 20.
• Nkewa nke ọzụzụ na gbawara na alternately arụ ọrụ nke uru ahụ (elu na nke ala ahu, obi uru na n'ubu, ụkwụ na obere muscle iche iche).
• Frequency nke ọzụzụ usoro abụọ ma ọ bụ ugboro atọ na ụbọchị asaa.
• Otu ugboro n'izu na-eduzi ala osisi ike cardio.

ike usoro ọzụzụ n'ihi na ndị inyom a ga-rụrụ nditịm dika ka atụmatụ na na a nwayọọ nwayọọ na otu ebe na-abawanye na ibu.

ike ọzụzụ atụmatụ maka ụmụ agbọghọ mgbe ị na-eme supersets nwere ike gaa na usoro.

ike usoro ọzụzụ n'ihi na arọ ọnwụ

slimming ike usoro ọzụzụ na-enye a set nke omume, nke enyere iji merie arọ na ibelata olu. Ọzọkwa, ọ bụrụ na ị nnukwu muscle uka, na-enye enyemaka uru n'oge omumu na o kwere omume na ozu ihicha.

Na-na ihe omume ahụ, i kwesịrị ịhọrọ ọrụ arọ, ka a omume na izu a na ndenye aha mgbatị.

Ọ na-atụ aro ka ibido eji dumbbell, ozokwa anyịgbu ọrụ ibu na igwe na oge ikpeazụ nke ojiji ọganihu.

The mgbagwoju slimming omume :

• Squats na a barbell on ubu gi 4x20.
• Ịrị elu nke ahụ ahụ na ihe mgbada bench 3x20.
• Deadlift 2x10.
• Bench pịa nso adịgide 3x25.
• Setịpụ mkpara ná mkpọda na belt 3x20.
• Weightlifting biceps 4x15.
• Eweli dumbbells na stornony 3x25.

Mee ngwangwa usoro nke ifelata bụ omume n'ihi kwesịrị ekwesị oriri na-edozi. Diet slimming onye kwesịrị iso nke ala-kalori nri. Nye enyemaka uru bụ omume na ojiji nke nri na obere carbohydrate.

Mmiri ọṅụṅụ kwesịrị ịbụ ihe karịrị 2 lita. Karịsịa ọ dị ezigbo mkpa ka ha ṅụọ ruo otu liter nke mmiri dị ọcha mgbe gị mgbatị. Nke a mode ga-adị n'elu metabolic Filiks ke idem, na nke a n'aka ga-enyere belata ego nke subcutaneous abụba na merie ibu ma ọ bụ na-efe na ndị muscle emep uta eri.

Ike ọzụzụ n'ụlọ

Ọtụtụ mgbe, n'ihi enweghị ego ndị mmadụ enweghị ike gaa gyms na ihe ndị ọzọ mere iji ọrụ nke a onye ọzụzụ. Ma enwela obi nkoropụ, mmega bụ omume mgbe niile, dị ka ogologo dị ka e nwere a ọchịchọ. Na ọzụzụ n'ụlọ nwere ọtụtụ uru, n'ihi ya, ọ bụ oge na-amalite na-ewu a mara mma n'ahụ.

Ihe omume nke ike ọzụzụ n'ụlọ e mere na ụkpụrụ nke ngụkọta ahu aro. Anyị na-akwado na ojiji nke dumbbells, dumbbells, expander na, ma ọ dị, nke mmanya.

ike ụlọ ibu ihe omume na-enye ụkpụrụ nke okirikiri ọzụzụ na a obere ọrụ ibu, nkezi osisi ike na ntakiri fọduru n'etiti tent. All omume na-rụrụ otu mgbe ndị ọzọ otu Seto, na Itie 3-4 cycles.

Basic omume:

• Ele Mmadụ Anya n'Ihu squats na dumbbells zhimom elu.
• Setịpụ dumbbell otu aka na abdominals.
• Alternately awakpo ụkwụ kwupụta n'azụ na igwe.
• Eweli dumbbells n'akụkụ na nrida.
• Deadlift na dumbbells (dịghị ọganihu).
• Push-acha ọkụ na ihe ọzọ ibu.
• agafe ụkwụ kwụsịtụrụ na supine ọnọdụ.
• Abdominal omume.

Ndị dị otú ahụ a usoro ihe omume nke ike ọzụzụ n'ụlọ, na-enweghị ka a na mgbagwoju simulators ekwe ka ị na-enwe mgbe nile kwesịrị ekwesị na ndị mara mma n'ahụ.

The ezigbo nhọrọ bụ nwere a multi-ọrụ ike nke simulator n'ụlọ. Ya iji na-eme ka o kwe omume ịzụlite uru na-akpa iche na mgbagwoju. Ma, nke a bụ nanị maka kechioma nwe nke ọrụ ebube a nke ụlọ ahụ.

Physical ọrụ na a ike simulator

The usoro ọzụzụ na ike ọzụzụ ngwá ọrụ na-kere n'otu n'otu na-ewere n'ime akaụntụ N'ihi nke a onye chọrọ iji nweta. The nzube nwere ike dị iche iche: ifelata, na-na kwesịrị ekwesị ma ọ bụ dịkwuo size na ike nke muscle uka. The chọrọ pụta na-adabere na oge na ike nke ike ibu.

A set nke omume na simulator.

• Bench aka.
• Squats na igwe Smith simulator.
• Ụkwụ pịa.
• Arụ ọrụ na ngọngọ simulator.
• Traction na isi.

Nke a mmega, nke na ọ bụ omume na-arụ ọrụ si niile muscle iche iche. Gbanwee ọnụ ọgụgụ nke repetitions na-arụ ọrụ uka nke arọ-eji nwayọọ nwayọọ na were were.

The ụkpụrụ nke ike ọzụzụ maka eti ọkpọ

Ibu akara, mmepe nke elu-ọsọ arụmọrụ, na-abawanye na ike nke mmetụta, mmepe nke ntachi obi na Ọnọdụ - niile a ga-enyere imeta ibu ọzụzụ na-eti ọkpọ.

Program sill ọzụzụ maka eti ọkpọ bụ na ndị na-esonụ ụkpụrụ:

• The kacha nta oge izu ike n'etiti tent ọ dịghị ihe karịrị 30 sekọnd.
• Vasatail ibu iji ọtụtụ polyarticular omume kwa set.
• The ike ojiji nke dị iche iche na ọzụzụ usoro.
• Jide n'aka na-eduzi a na-ekpo ọkụ na-elu-tupu mmega ahụ na-ajụkwa ala mgbe ndị kasị elu larịị.
• Arụ ndinyanade mbịne omume na mgbanwe mgbe ọ bụla set nke omume.
• The ojiji nke pụrụ iche na ike ọzụzụ;
• The mgbe nile mgbanwe nke a usoro nke ọzụzụ.

Na-eti ọkpọ ọrụ bụ isi dara na mgbatị uru nke ogwe aka, na Delta, abdominals, ụkwụ na azụ. Mgbe nile nke anụ ahụ ibu na igwe bụghị nanị na-eme ka ha mmepe, ma na-enwekwu ike ha na ntachi obi.

N'ụzọ ziri ezi mere ibu usoro ọzụzụ na-eji nwetụ pumping dị iche iche iche iche nke uru ahụ, nke n'aka nke na-eme ka ha mmepe. Nke a pụrụ ịbụ jerks, nkpa-n'aka otiti, shot tinye, metbolnogo obi ụtọ, wdg

The periodicity bụ ike ọzụzụ na maximal igwe ekwesịghị gafere ugboro abụọ n'izu. N'ihi na a na oku okpu dị ezigbo mkpa oge iji naghachi n'aka ụdị ọzụzụ.

Ike usoro ọzụzụ Powerlifting

Ike ọzụzụ maka powerlifters iji na-amụba arụpụtaghị na atọ bụ isi omume:

• bench pịa;
• deadlift;
• squats.

Ndị fọdụrụ-amalite ihe omume ndị na-rụrụ nanị site a mmapụta edumbet. Ọ bụla ihe omumu rụrụ powerlifter, mgbe nile anya na mmepe nke ike. Ike usoro ọzụzụ Powerlifting agụnye omume ntọt ume na ntachi obi iji mma mgbakọ na mwepụ ibu na-eguzogide na isi omume. Ike ọzụzụ ọtụtụ mgbe nwere dị iche iche agwa. Nke a pụtara na ihe niile atọ omume na-adịghị rụrụ ke otu nleta nke ụlọ nzukọ. Isịneke bụ omume na-eji abụọ ọ bụla omume ike ibu.

Ihe bụ isi iwu nke usoro ihe omume:

• Frequency nke mmega 3-4 ugboro n'izu.
• Number nke tent na a na-arụ ọrụ nke ịdị arọ nke bụghị ihe karịrị 3.
• ibu periodization.
• Arụ ọrụ na a kacha ibu ígwè.
• Nkwughachi iji pịa ekwesịghị gafere 2 to 6, squat na deadlift - karịa 5 ugboro.

The isi ọrụ nke na-eme egwuregwu - a nwayọọ nwayọọ na-abawanye na osisi ike nke ọzụzụ na-abawanye na tonnage weliri arọ.

ndika mmemme

Friday: squats n'ubu ya, bench pịa nso adịgide, ekwe osisi n'ubu-ọkiké, hyperextension enweghị nsogbu.

Wednesday: Deadlift, Anam Udeme, na-agbagọ na Roman oche, sere mkpara na ogologo ụkwụ.

Friday: dips, squats na ya obi, bench pịa, hyperextension enweghị encumbrances.

Echefula banyere mgbake usoro maka muscle uka. Maka nsonaazụ kacha mma anyị nwere ike ikwu iji na mgbake sports oriri na-edozi.

Basics nke oriri na-edozi na ike ọzụzụ

Irè nke ike ọzụzụ adabere ọ bụghị nanị na àgwà na kwesịrị ekwesị mmega, ma na àgwà nke nri gị.

Mgbe a ọzụzụ mode, ga na-eri nnukwu ichekwa nri kwesịrị ekwesị adabako itule nke nri maka inwetara nke organism na ike na nri.

nri iwu

Otu awa tupu mgbatị mkpa ka ị na-eri. Ị ga-mgbe na-ekere òkè na ihe efu afo.

Mgbe ike ọzụzụ maka 40 nkeji ga-belkovosoderzhaschie nri.

Na-enwechi anya nri oriri ekwesịghị gafere 5 ugboro a ụbọchị na ìhè, e wusiri ike snacks.

A nnọọ akụkụ dị mkpa bụ ịgbasochi ka nri. Ya mere, ị na-enyere gị ahu ina-eji na mgbe niile, na ọ malitere ịchị na niile Filiks na ya.

Sports oriri na-edozi n'oge ike ọzụzụ

The ojiji nke pụrụ iche egwuregwu Mmeju n'oge ọzụzụ usoro na-eme ka ngwa ngwa mgbake na mma arụmọrụ nke ọrụ.

General-atụ aro nke ojiji nke egwuregwu Mmeju

Tupu ịmalite ike na ọzụzụ a na-atụ aro oriri nke arginine na glutamine, nke ga-eme ka ndị inflow nke ọbara ka uru ahụ. Ngwa na-atụ aro na ihe efu afo 1 awa tupu mgbatị.

Ozugbo tupu mmalite nke ọzụzụ ga-esikwa whey protein ọṅụṅụ na Nchikota na onye na-adịghị carbohydrates na creatine.

Mgbe ikpeazụ mmega na-akpali muscle ibu ga-glutamine na leucine.

Otu awa mgbe ndị mgbatị, ọ na-achọsi ike iji whey protein na creatine na-adị mfe digestible carbohydrates.

Site na-eso ndị dị otú ahụ a na Usoro nke egwuregwu Mmeju, ị nwere ike 100% n'aka, na ike ọzụzụ ga-eme ka ị na-kacha utịp na nke kasị nso-ekwe omume n'oge.