Uloliwe edlelweni, okanye njani ukuba mkhulu

Nawuphi imbaleki, enoba utyelela igumbi ngeveki okanye iminyaka embalwa, uqhelene lo mkhuba kwisahlulo somjikelo yoqeqesho zalathisi ezine: uqeqesho kwi ubunzima, unyamezelo, amandla nesiqabu. Ku asiyo efihlakeleyo, nokuba eli candelo le kunokuba engenasizathu kwaye idla isetyenziswa wabaqalayo okanye "snowdrops", njengokuba imbaleki abanamava uyaqonda ukuba akukho mntu ayikho enye. imisipha Big musa zivuthelana xa ndibuthathaka; xa sele ezinzima, aniyi kukwazi ukusebenza ngempumelelo enkulu njalo njalo. Kodwa ke siya sithethe kuphela malunga zivuse indlela fast iseti ubunzima, ingakumbi kubalulekile oku kungenxa bodybuilders abasaqalayo.

Umthetho mnye: i trio segolide

Okokuqala kufuneka ukhumbule ukuba kunzima ukufumana isixa esikhulu izihlunu, ukuba wenze kuphela simulators! Cela iingcebiso kuyo nayiphi na ivame eholweni, yaye uya kusabela ukuba uqeqesho ilungileyo kwi ubunzima: cinezela kwesitulo, ukuhlamba kunye deadlift.

Kutheni kunjalo? Yinto elula kakhulu. Le mithambo zezona kakhulu ngenxa yokuba ekwenzeni kwabo, uqesha isixa esikhulu kunene zihlunu emzimbeni wakho, nditsho abo obonakala ayisebenzi. Oku -ngenxa uqeqesho benemizimba simahla, okanye ngenye indlela kuthiwa - ". Isiseko" Zama oko, yaye emva kweeveki ezimbini okanye ezintathu, uya kubona ukuba eninzi yoqeqesho benemizimba ezamahala isebenza ngakumbi uqeqesho simulators.

ukuzilolonga Ideal kwi ubunzima kufuneka akhangele into efana nale:

Plus, phambi umthambo ngamnye kufuneka enze indlela efudumeleyo-up ngo 10-12 milembelele kunye istampu ongenanto.

Rule ezimbini: sokubuyisa ixesha ekuphulukenwe nalo

Enye impazamo eqheleke kakhulu ukuba wabaqalayo nje kuphela, kodwa bodybuilders abanamava - nto-ukungathotyelwa emaxesheni recovery kwezihlunu. Xa umcimbi kufuneka silibale ukuba emva ukuzilolonga ngamnye, ingakumbi emva kokuba onzima, njenge mpathombi kwi ubunzima, izihlunu zakho kufuneka lokuphumla iiyure ezingama 24-36, kungenjalo uzifaka engozini nje ukufezekisa iziphumo ezintsha, kodwa, phezu koko, nje aqhumisele ophule ukuchacha imicu kwezihlunu.

Zininzi iindlela ukukhawulezisa inkqubo recovery izihlunu emva uqeqesho amandla, ezifana:

- ubuthongo sasemini. Ukongeza ukulala ebusuku epheleleyo, lowo ubeza kuhlala ubuncinane iiyure ezisibhozo, ungakhetha umzimba wakho ikhefu mnye okuninzi kwiyure nje enye. Oku kuya kukhawulezisa iinkqubo steroid kunye metabolic.

- bath okanye yokuhalamaba ashushu. Kuye kudala kwaphawulwa ukuba unyango thermal ukukhuthaza ukuchacha kwezihlunu kunye nomphumela luncedo empilweni jikelele.

- Meditation. Iingcamango isiqingatha seyure, oko kukuthi, imeko nokugcinwa ukunyenyiswa epheleleyo umzimba, kusinceda ukuba ukwandisa izinga ngokutsha kwezihlunu.

Ukusebenzisa ezi ndlela ezintathu ezilula kunciphisa ixesha kuthatha izihlunu ukuba bakhululeke, malunga kabini, kodwa khumbula ukuba kunjalo akunakwenzeka ukuba ukuqeqesha elinye iqela kwezihlunu ngaphezu kwakanye iintsuku ezimbini.

Rule ezintathu: nesondlo esifanelekileyo

Kwaye enye supplement amafutshane uye waba yayaziwa naliphi na igumbi. Akwenzeki ukuba ngokukhawuleza bafumane ubunzima kwezihlunu ukuba akhulelwe. An imbaleki ofuna ukufumana okuninzi nganye yoqeqesho lwakhe, kufuneka ukuba bondliwe ubuncinane izihlandlo ezine okanye ezintlanu ngosuku, kunye nesanty sokubekwa kwe iiprothini, amafutha kunye carbohydrate nisaqala zoqeqesho Akukhathaliseki.

Ngoko ke, umzimba kunye namatye simahla ngemini ngokupheleleyo lokuphumla ziyidle yonke umzuzu namalanga - loo nto zonke elula elawula ukuzilolonga efanelekileyo enamandla ubunzima, kubhetele ukuba anithanga wenze nkqu kakhulu graduate-jock mbaleki!