He iti e pā ana ki bodybuilding. Whakataka huinga

Hoki te wa roa kua riro te whanaketanga o te bodybuilding te rota o tikanga rerekē, engari te pai o ratou he maturuturunga iho huinga. He aha te maturuturunga iho-whakaturia? I roto i te tuhinga he titiro i tenei ariā. Ka hoki kia hoatu ratou etahi mahi me ngā tūtohi, he tohutohu mō te tīmata.

Overview

He aha i timata bodybuilding ki te whakamahi i tenei tikanga? A, no te i katoa tenei tukanga? Maturuturu whakaturia i roto i te meka - ko te tikanga i i mahi i te mahi te tae noa rohirohi oti ranei oti, ka waiho koutou he nui iti o te taimaha, me te haere tonu ki te mahi i te huarahi kawenga iti. Whakaongaonga te reira i te tupu o te uaua rawa rerekē. I te tuatahi kitea tēnei tukanga i te kairīpoata me te ētita o "Culture Body" Henry hoki i roto i te 1947 Atkinson. Tonu i muri e, huaina te fariiraa i rerekē. Hei tauira, "he huinga heke", "huinga maturuturunga takitoru" me "Unuhia-huinga."

mahi

Nā ki te meka e te tukuna te whāinga anake "cosmetically whakapaia" ratou, engari e kore e whakawhanake i te tōtika wa taua, me te hua, huaina ana e ia ko te kaipara ahurei. Tenei he aha e tino aroha o te maturuturunga iho-huinga kaihanga tinana. Ngā mihi ki a ratou, rawa hohoro nga uaua tupu. Kaitākaro, sprinters me ētahi atu kaitäkaro kore whakamahi taka huinga. Ko e tika ana ki te meka e kore e tenei tikanga whakawhanake kaha, te mana, me te tere tenei. Otiia ki te tou whāinga - he huinga o papatipu kikokore, na maturuturu whakatakotoria he tika hoki koe maitai!

Nahea te hangarau?

Na, whakaaro e te raveraa i koe he "toronga i runga i uarua" taimaha 40 kg i runga i te pae. Kua faahiti e koe i te reira 10 ngā wā, engari ko te tino uaua te wa whakamutunga. Te kotahi i muri i ara uaua, ara ki te whakamahi o te Tinihanga. Na te mutunga ka te 12 mo koutou. A kore mea pehea tamata koe, e kore e taea e koe te tukurua 13. Kua tae koe ki te mata o te whakatau ki te paopao ki, engari ki te tango koe i te hauwhā o te taimaha, kia haere tonu koe. Ki te koe i te pae tino e kore e taea te mahi i neke atu i te 12 aua o te taimaha mua, e kore matou e whakaaro ai ko te kore tino tenei. i huaina tenei ko te "faka'ikai'i pai", me he rite ki te haere tonu ki te mahi, engari ki iti taimaha o koutou tinana. Ko tenei no te mea te huarahi tikanga, whakamana nei te ki te rohirohi, e kore e whakahohe i te muka katoa uaua. E te hunga e te hunga e tika ana mo te taimaha e hiahiatia ana, he nui etahi o te wā anake. Ki te whakaiti koe i te maha o kirokaramu ka haere tonu ki te mahi, taea ai e koe te tahi atu, atu muka uaua. Whakataka huinga whai wāhi ki te faaitoitoraa o "pakeke" kaka uaua e ai te tupu, e kore e e tutuki i roto i mahi tikanga o 6-12 aua.

Mahi mā te whakamahi i tāuhu

whakamahia Sam Arnold Schwarzenegger he maturuturunga iho whakaturia hoki uarua. Ko he taea tenei tikanga ki te whakamahi i roto i tetahi atu mahi i reira e te whakahohe te pae. Hei tauira, ka taea e koe te whakamahi i te maturuturunga iho-huinga i runga i nga pokohiwi. Ko te huru anake o tenei tikanga, ko te e ka hiahia koe ki te tango i te wira i runga i te taenga ki te wāhi tino. A feruri na e mahi koe i te press pae ki 50 toka, te tiki ki te kore e te aua 10. Whakaiti i te taimaha e te 20%, me te 5 kg riro i ia o nga rōpū, tonu koe ki te wiri i te kore i muri. I muri i taua whakaiti ano kirokaramu o te 20% (mahara e te taimaha e whakaiti koe kia te taua), a ka neke ki te kore whakamutunga. Na te tiki koe ki te taimaha 30-pauna. Ko te rārangi raro ko e i mua i te raveraa i te mahi kia tīpakohia kōpae ka haere kia ki te tono, ki te whakaturia te maturuturunga iho. Kaua e tango kia rua 15-manokaramu, he reira pai ki te tango i toru ki te 5 kg, i roto i te tikanga ki te whakaiti i te taimaha o te wā.

Methods o te whakaiti i te taimaha i roto i te hawhe, ranei 6-20

Tenei maturuturunga whakaturia i runga i te taimaha tukua ki a koutou te mahi tāruarua e rua rerekē. Ko ratou i roto i to ratou ake ara pā i te uaua. ka whakatairanga te reira i te whanaketanga o te uaua papatipu, me te he Pumping maere. Hei timata, ka hiahia koe ki te tīpako i te taimaha ki nei kihai i taukei koe neke atu i te 6 haeretia. Making ratou, kia whakaiti i te maha o kirokaramu i roto i te hawhe, me te mahi 20 aua. Ko rerekē i te ētahi atu tenei maturuturunga iho whakaturia i roto i taua he reira he whakaiti kotahi anake puta. A i roto i te tahi atu te wā - e rua ngā wā ia huinga. whakamahi te reira 3 pauna rerekē.

tikanga whakapakaritia

Ki te whakaturia e te taka - ko te tikanga pai i roto i te bodybuilding kaha tenei, na reira ko te pātai e haere i muri i te reira. Next mai whakangungu whakarei. I roto i te wahi tuarua he super-huinga. Na reira he mea pai atu ki te ngā rua tikanga whai hua. Ka rite ki te hua, whiwhi tatou i te tikanga taka-huinga. Me pēhea e mahi ahau i te mahi? Hei tauira, tangohia te lateral dumbbells aranga ki me dumbbells press i roto i te tūranga e noho ana. Tīmata tu ki 8-12 aua. I roto i tenei take, me te whakamahi koe i te taimaha mōrahi. I muri mai, kia neke hohoro ki dumbbells. Me kia iti iho i te tikanga e whakamahia ana ratou taimaha. I waenganui i mahi e kore e hiahia ana ki te okioki. A, no te raveraa i te mahi matua - whakaiti noa te taimaha i roto i te huarahi. Ko te tino kaha tenei tikanga, na e mau ana i te reira, kia tupato. Me whakaaro aromatawai ratou kaha me te āheinga o te tinana.

mutunga

kia mea te reira e he tino rongonui i roto i bodybuilders taua tikanga. tukua ratou mo te wā tika poto o te wā ki te whakatutuki i ā rātou whāinga. Hei tauira, ngā te mahi paerewa o 9-12 aua mo ia rōpū uaua, engari mā te whakamahi i te huinga taka, hanga te kaipara te katoa 6. Ko reira e kore e tino te auraa e whakahaere reira ratou hōtaka, me te worsens te hua. Ki te taea e koe te whakahohe i te uaua katoa ki te maha iti o aua, engari hanga i te reira i te iti moka he, e kore te mea te reira kino i te katoa. Tino ia mahi homai rohirohi. Ko e ngenge uaua, riro tonu te kawenga mōrahi, no te mea he rite ki te mua, i ko ake, a whakaarahia koe i te reira rite hou, me te ki tonu o te pūngao iti taimaha.