Zomfana ayikhuli: ntoni? Ukuphakamisa dumbbells for zomfana behleli. Indlela ukwakha zomfana ekhaya

Ayimangalisi into yokuba bodybuilders zobungcali abalandeli anikela izo- zokumpompa eninzi ingqalelo, ngenxa yokuba lo iqela nemisipha ngamandla, kunye nabanini izo- isambuku umyalelo intlonipho nomona. Kodwa wabaqalayo ezininzi ujamelene nengxaki: emva kokuba impumelelo kuqala ngeendlela ukwandisa izihlunu ukuxinana kwenzeka, le izo- ayikhuli. Eyona nto ibalulekileyo - musa ukunikezela (ngokoqobo nangokomfuziselo). Kuyimfuneko ukuba ukuqonda izizathu kutheni kukhule ukufuna uze ngokulandelelana nya.

Amandla kolwazi

Okokuqala, kufuneka uqonde ukuba Impumelelo yoqeqesho isekelwe phezu umzimba uphela ulwazi. Wayohlala kufuneka akwazi ukwakha indlela izo- izihlunu, ngenxa leyo apho ikhula, oko iinkqubo kwenzeka ngexesha umthambo, izihlunu kufuneka ukondla ukubuyisela. Oku akuyi kuphela ukufumana iziphumo ezinqwenelekayo, kodwa ukukhusela ukulimala.

umsipha zomfana, kwakunye nezinye, kuba iziqhuma zabo kwimicu ukuba akhuselwe kwizicwili. Inani imicu emzimbeni womntu ngamaxesha onke, kungenxa yemfuza. Ngoko ke ukwanda izihlunu kuphela ngokwandisa umthamo imicu, ukuba ngqo - bendyebo kwizicwili kunye nezondlo duko incindi ojikeleze ifayibha.

Ngexesha ukusebenzisa imisipha phantsi koxinzelelo, imicu zonakele kwaye ekuzalweni okutsha, xa ephendula umthwalo onzima, ukuba aye ngekuba umthamo, ukukhula ngokunxuseneyo kwezoshishino kwanababoneleli bemfundo. Xa umzimba sithi ingasetyenziswa uxinzelelo (iintsimbi umsebenzi), ime inkqubo lokukhula amandla kunye izihlunu zomzimba. Ukuze uphephe oku, uqeqesho zisekelwe kumgaqo kwemithwalo ezandayo. Kubonakala elula. Kodwa kutheni edla izo- engaphenduli kukhule?

factor ukukhula Three

Kukho izinto ezintathu, abe ngaphandle apho kubekho ukukhula ezinzileyo izihlunu:

1. Kakuhle yenzelwe inkqubo yoqeqesho imithwalo eqhubekayo.
2. ukutya okufanelekileyo kunye ngokwaneleyo.
3. Ingqalelo impilo kunye nenkqubo restorative.

ukuzilolonga Classic

Ngokuqhelekileyo, iinkqubo wabaqalayo ukumpompa up izo- imithambo ziquka zakudala:

• Scott kwibhentshi ukoma kunye dumbbells okanye Nge;
• ephakamisa dumbbells for zomfana behleli;
• ephakamisa dumbbells okanye barbells emi;
• ephakamisa dumbbells yanjalo kwi ibhodi ithambekele;
• nokuphakamisa dumbbell ngezandla zozibini ebhodini, kunye nencum ugxininiso;
• Ngesando yokugoba.

program

Abanxibe impahla akanguye lotto, akukho nto ngumdlalo wethamsanqa, aze angqinisiswe kunye nenkqubo ngabom. Ngoko ke, akukho ndawo yokujula bemvelo evela umthambo ukuze umthambo. iinkqubo zoqeqesho abaninzi, mafikizolo kuba ngcono ukubona oyingcaphephe, naye ukuphuhlisa inkqubo iinyanga ezimbalwa kwangaphambili, yaye emva koko gqolo ukulandela oko. Ukuba akukho andibhekisanga nto kwinyama negazi, ungenza bakhuphele imithambo umntu, nto leyo esele waphumelela. Eyona nto ibalulekileyo - ukukhetha nenye malunga ukuphakama kwawo, akhe.

Kodwa maxa wambi nkqu eyaziwayo iindlela neentshatsheli engakhuli zomfana. Izizathu zidla ifihlwe zokungathotyelwa ezisisiseko ezifana eziziziqalelo indlela:

1. Olugunyazisiweyo ashushu-up, aphozise phantsi.
2. ubunzima zokusebenza ezinkulu ezinika uxinezeleko obuyimfuneko ifayibha.
3. breaks ezoneleyo phakathi nemithambo. unenzondelelo enkulu kakhulu awuvumeli ukuba izihlunu zakho ukubuyisa ukugqibezela umsebenzi.
4. indlela Lungisa. Le ukubulawa ngqo msebenzi - usisiqinisekiso enkulu impumelelo, ubuchule ibaluleke ngaphezu kwenani iiseti kunye nabathengisi evenkileni.
5. Unikezelo umsebenzi kumaqela kwezihlunu. Zomfana ayikhuli kangangoko kunokwenzeka, ukuba ngexesha elifanayo sele ongayisebenzelanga ngaphandle imisipha ezizisekondari.

Indlela ukwakha dumbbells zomfana ekhaya

Ingxaki engundoqo yomsebenzi ekhaya - ukunqongophala kwezixhobo kuyimfuneko, kwaye ukufikelela isixa onomtsalane nzima kakhulu ngaphandle ngomlinganiselo omkhulu. Kodwa ukuba kuzuzwe iziphumo ezilungileyo, ingakumbi ekuqaleni, ngenene, kunye dumbbells kuphela kunye bar tye. Ingakumbi elungileyo isando ezinye dumbbells wokuthwala, etsala ibambelele izandla reverse, ehleli okanye ukuma dumbbells ephakamisa ukuba zomfana.

okucinga nezimo

Kuyenzeka ukuba zeesekethe umthambo ngaba luyayeka ukusebenza, iiveki akukho ukuphucuka. Kodwa umntu iwela kumgibe yakhe nenkani yaye engavumi ukuba bavume inyaniso yabo emibi. Yena iyaqhubeka ukusebenza nzima ukuze ukunxiba, umzimba kunye psyche kokwenza. Unyango nantsi enye - uyeke, Ukutshintsha imbonakalo le meko kwaye ndiyaqonda ukuba inkqubo uzigqibile ngokwayo kwaye ifuna ukulungiswa ngokukhawuleza.

ukudla

Ngaphandle ukukhula isondlo kwezihlunu olwaneleyo nengqiqo lee. wabaqalayo abaninzi abafuni okanye zisoyika ukutshintsha indlela yabo amandla, ebhekisela kwakunzima ukubala calories inkathazo ulawulo ukutya kunye nokuba mathidala ungenakuwuxhalabela kunye ukupheka. Ngenxa yoko, umsebenzi ngenkuthalo ngenkqubela yazo uqeqesho ncinci, le izo- ayikhuli.

Kodwa imigaqo sesondlo yokukhula imisipha eminye yayo ilula:

• Kufuneka kudla calories imihla ephakamileyo-20% ngaphezu imfuno yemihla ngemihla, leyo ixhomekeke ngesondo, umsebenzi, ubudala, bomzimba, ingafunyanwa ngoncedo lweenkonzo ezizodwa zokubala.
• Yokudla kufuneka kakuhle zisasazwe amafutha (20%), iiproteins (30%) kunye carbohydrate (50%).
• Kuyimfuneko ukuba siphephe iicarbohydrate kakubi index ephakamileyo Glycemic, ukuba ziqulethwe umgubo, iswekile kunye kungakhokelela iseti amanqatha, hayi kwezihlunu.
• Ukutya kufuneka yahlulwe amathamo ezintandathu okanye ezisixhenxe ngosuku. Kuyenzeka ukuba bayibeke kwangaphambili ukuba izikhongozeli, emva kokuqwalasela kukulungiselela osidingayo nganye.
• Kubalulekile ukutya kakuhle ngaphambi nasemva ukuzilolonga ngamnye umzimba amandla aneleyo imithwalo aphezulu kunye nezinto zokwakha sokubuyisa izihlunu.
• Ngexesha ubunzima set kuyimfuneko ukuze unike umzimba ngamanzi anele.
• Lula isicwangciso ukudla kwakho usuku okanye iveki kwangaphambili.

kwezithako

Ukukhawulezisa isethi ngobuninzi umsipha ukunceda amachiza zesondlo ezemidlalo, kodwa kukho ingongoma ebalulekileyo - ngaphandle kutya kutyiwa amathontsi ongeziweyo ngendlela enamandla. Ngokuqhelekileyo bodybuilders Ukudla ezisisiseko yongezwe ezilandelayo kudla.

Gainer - umthombo othembekileyo carbohydrate ngokukhawuleza, nayo iqulethe iiminerali, iivithamini, creatine kunye ziiprotein. It glycogen emzimbeni, nto leyo efunekayo ukuze umsebenzi benemizimba kunye ukululama feeds.

Yintloya protein - Umthengisi iiproteins, iivithamini kunye calcium ukwakha izihlunu.

Creatine - amandla ngokukhawuleza iiseli kwezihlunu. Isebenza a nngokwenkqubo ethile amandla, amandla umzimba ngokuzalisa nokuphucula ukusebenza umzimba. Ukongeza, creatine kunceda ukwandisa ubunzima kwezihlunu ngenxa yokulibaziseka ulwelo zabo.

BCAA Amino asidi weyele ifomu philisi phambi nangexesha umthambo kwaye isicombululo nxamnye lidiniwe eziphathekayo yokukhula kwezihlunu. Banika amandla emzimbeni ngexesha ukusebenzisa, ukukhusela izihlunu ukusuka wokuqhekeka kobudlelwane, kwaye kubanceda bakhule.

ukululama

A wabaqalayo ngengxaki - nentshiseko ngokugqithiseleyo. Kwiinzame ukufumana ngokukhawuleza yoko, andikhathali ukuba impilo yabo yaye abanye, uze uzibuze kutheni kukhule zomfana wakho. Kodwa ixesha kwakhona - imfuno ekukhuleni mass kwezihlunu. Izihlunu musa lukhule ebudeni imithambo ngexesha lokuphumla. recovery Full bafuna iintsuku ezimbini ukuya kwezintathu, ngoko ke umthambo rhoqo ngakumbi nje abenza umsebenzi engenamsebenzi, kodwa nokuba yingozi, singavumeli imicu ukuze achache.

Kufuneka sifunde yokunqanda ngumonde yakhe nokuba benze iiprogram ukwenzela amaqela athile izihlunu ngamakhefu angekho ngaphezulu kanye ngeentsuku ezintathu. Ngexesha imihla yokuphumla zamkelekile ngcathu, zingawucongi imithambo kuba izihlunu uphumlo: igazi yaqukuqela inwebu kwezihlunu asuse ngokukhawuleza buthi, nokukhawulezisa ngokutsha yayo.

Kwakhona ngokuba kwakhona ngokupheleleyo zihlunu kunye namandla kufuneka ulale iiyure eziyi-8 kwaye xiphephana engeyomfuneko. sizive sikhathazekile, amava extra kuphela kujongele impilo, kodwa kuchaphazela kakubi nesizathu sokuba uqeqesho, ululeko nokholo ekuphumeleleni.