Ko te hōtaka mahi i runga i te taimaha. hanga uaua: mahi

He aha e hiahia ana koe ki te mahi i roto i te tikanga ki te whai i te tino ataahua me i te tanga? O te akoranga, te mea tuatahi e hiahia ana koe ki te tahuri atu te turanga i ai, muri, ka kia whakairo ahua o koutou moe. Whakangungu uaua i runga i te taimaha - te turanga, kia e tīmata ia e tukuna. He he timata tonu kahore ira ki te maroke - no te mea i roto i te tikanga ki te hanga i te tanga manawa ataahua, me te uaua, Me tuatahi ratou ki te papu.

whakangungu i runga i te taimaha o te hōtaka kia mahi ana te reira ki te maha tikanga. Ko ratou:

1. He hōtaka mārama o ngā akomanga.
2. Tautukunga ki te kai.
3. wā rawaka ki te okioki.

Ko reira utu te haamana'oraa e, ki te hiahia koe ki te whai wāhi tino, kore ki te ū ki ara tetahi o enei ture e mau koutou i runga i te ara ki o koutou whāinga. Kia whakaaro tatou ia o ratou.

wātaka

Ko te hōtaka mahi i runga i te taimaha titau i te wātaka mārama tautuhi o ngā akomanga. I roto i te reira kia tohua i runga i nga ra whakangungu me hararei me te he pūnaha o mahi mo ia wātū. Ko te tino rongonui i roto i bodybuilders whakamahi kauwhata ngā toru ngā wā i ia wiki. he pai hoki tīmata me kaitäkaro taumata takawaenga tēnei kōwhiringa. Ki te tikanga taua o whakangungu nga uaua wa ki ora kakato ki te haapiiraa i muri i. Train ki whenua (3 ra) whakanoho e taea tuwha i te taketake katoa (matua) mahi.

Hoki bodybuilders taumata teitei ka taea e koe te whakamahi i ritua wha- ranei rima-ra. whakangungu auau taua e tika ana ki te ako fakalelei ia rōpū uaua.

kai

I roto i te tikanga ki te faaohipa i te uaua i runga i te taimaha e amo hua ki te tīmata kai tika. A ko reira te whakarerenga kore anake o waipiro horomanga, kai nohopuku, me te tahi atu kai paraurehe. Hoki te bodybuilding kai tika he tikanga paku rerekē atu mo te tangata toharite.

Takekore ki te mea e te vai nei te hiahia ki te tika, me te maha - i te iti rawa 6 ngā wā i te ra. I tua atu, ina he nui te taimaha whakaritea ki te inu nui o te wai, ina koa i roto i te whakangungu.

kai tōtika hākinakina

I roto i te ao bodybuilding, i reira te mea he maha nui o nga mea katoa o ngā kai me tāpiringa. Hoki huinga whai hua atu o te taimaha i roto i mahi he pai ki te kai ratou i nga momo e whai ake nei:

• Gainers.
• Pūmua.
• waikawa amino.

Kei roto Gainers nui o te pūmua, me te warowaihā, a ko ratou pai hāngai hoki te hunga ki te momo ectomorphic tinana.

Kei roto pūmua nui o te pūmua, me te ngā iti i roto i te warowaihā whakaritea ki apo. He pai mō te hanga iwi papatipu o ngā momo tinana katoa ratou. Na Creatine me pūmua taonga i roto i te pūmua me te warowaihā, a roto i ngako iti rawa, e hanga ana e ia taea ki te hanga ake papatipu uaua hiroki.

He pai mō te iwi o ngā momo katoa ano waikawa amino. whakatere ratou i te tupu me te whakaora uaua i muri i mahi.

recreation

e kore e kawea hōtaka whakangungu mō te papatipu tikanga, kahore te wā rawaka mō te ora. E kore e meinga e te rōpū uaua taua neke atu i te kotahi i te wiki - ka tauturu i overtraining whakarite kia ka nga haapiiraa e mahi rahi atu te kino i te pai. Ki te mea i reira he tohu pērā i mate o te hiahia, ongo'i mamae mate taimaha ranei, he mea e tika ana ki te whakatārewa whakangungu.

Whakangungu i roto i te whare i runga i te taimaha

Tetahi ruma tinana tuku te kōwhiringa nui o ngā simulators me mahi. Otiia e kore e he ōrite whai hua mō te bulking katoa o ratou. O te akoranga, e hiahia ana ia o ratou i roto i ona ake pānga pai ki runga ki to koutou tinana, engari tonu ki te arotahi ki runga i mahi taketake. whakangungu Basic i runga i te papatipu ngā aua mahi e whai wāhi ngā rōpū uaua maha. Ko ētahi o ēnei:

• pēhia pae.
• Deadlift.
• Ãpoko ki te tāuhu.

Ahakoa te kauwhata e e mahi koe enei mahi kia tino kia whakaurua i roto i te hōtaka.

pēhia pae

Pae press ko te kuware tino, engari i te wa ano, me tetahi o nga mahi whai hua tino. Ka taea te whakamana te reira i roto i te rua ara - ringa whānui kuiti ranei, engari ka tēnei tuhinga e te wāwāhitanga anake te kōwhiringa tuatahi.

I roto i te take tuatahi, taka te pikaunga matua i runga i te uaua pectoral, delts mua me tengi e whakamahia hoki. whakaritea te whanui o te ringa te takitahi hoki te tangata ia. Me mōhio e te whānui te ringa, te raro te ara o te pae i te tihi o te wāhi ki te pouaka, me te nui, he pecs whakamahia. Otiia e kore e tangohia pai rawa ki te tīpako i te tūranga pai i nei e taea te mahi e koe i tenei tau mahi huinga o ngā wā. Ahakoa te tapatahi ore o reira, i roto i te mahi i reira e te tahi mau onäianei.

Tuatahi, ko te maha o huinga me aua. Hoki te uaua papatipu kōwhiringa pai ko ki te whakahaere 3-4 huinga o 6-8 aua. He mea nui ki te whakapiki ake i te taimaha i runga i te huarahi ki te huarahi. Ki te kōwhiringa tika o te taimaha o te tāruarua whakamutunga kia whakamana ki te iti ia te awhina i te wehi.

Tuarua, ka e mahi ana i te press pae, ka taea e te whakarite e koe te tūranga o te pae. Na, ki te mea ka waiho i te waewae i runga i te taumata o te pouaka, ka uru mai te kurupae raro o nga uaua pectoral. Ki te, i runga i te anga ke, ka waiho te pouaka i runga i te taumata o nga waewae, whakahohe te kurupae runga te.

He tikanga matua mō te raveraa i te press pae ko e kia pa ki te pae i te pouaka i te raro o ona ngā. ka anake e taea timata koe ki te kotēhia te reira ki te tūranga taketake. Ko reira tika ano hoki i mau aki nga waewae, me papa me kihai i neke i roto i te mahi.

deadlift

e kore e taea te whakaaro No hōtaka o whakangungu i runga i te taimaha rite taua i waho te deadlift. Tenei mahi ko te täoro tino whānui o te bodybuilding. A, no te te rere i te reira e whai wāhi tino rōpū uaua katoa, ko tenei mahi anake, ki te whakamahia te taputapu kei te tika te.

e kore e maha kaitäkaro tauhou whakamahi i tēnei mahi i roto i to ratou akomanga mo te take e pai kia taea ki te kino tou hoki. Heoi, ia mahi i roto i te tahi mau ara kino, a koutou kei pea atu ki te tiki whara, kahore e mahi ana i te deadlift. Ki te kore e feinga koe mo pauna mōrahi, ki te puritia e te tikanga, me te whakamahi i te whitiki whakatika, whakaiti te mōrea o te kino ki te hoki te.

A, no te raveraa i tenei mahi maha mahia maha hapa. A hanga ana e ratou tīmata kore anake kaitäkaro i ite hoki engari. Hei tauira, he mea nui ki te mohio e me kawea te deadlift i roto i te tūranga raro. E ko, e kore te mea e tika, ka tīmata ki te hoatu i te pae i runga i tetahi whatanga.

Ko te ara tuatahi atu te papa, ko te mea nui ki te kawe i roto i, pahikara hoki hope aki - te whakatairanga i te pae mā te whakamahi i anake koutou hoki, ka taea e koe ngāwari kia whara.

Ko tētahi atu hape noa ko e kore tokomaha e whakaaro reira e tika ana ki te raro i te pae ki te patunga witi. Kia mahara - ko reira tika rite nui rite te u pane pa ka mahi ana i te press pae.

squats

Ãpoko ki te tokotoko ko te mahi nui mo te tinana papu o raro. āhei te reira ki a koutou ake i nga reiti mana, me te whakatairanga tere taonga uaua.

Ko te hape matua o te tīmata, ko te e ratou tika hītengi. A, no te raveraa i tenei mahi he tika ki te tango i nga papa hoki, me te ara i te iti ki te turi. te whakaiti i tenei te kawenga i runga i te tuarā lumbar me hanga atu whai hua te mahi me te haumaru. Ko reira tika hoki ki te whakamahi i te whitiki whakatika.

Ko tētahi atu hapa noa i roto i tīmata pai io, whakarato he fingerboard. He mea tika ki te hoatu i te tāuhu anake uaua paemanu, te kore ngāwari taea hanga e koe he mate o te pekehoe waha.

Hoki te iwi rerekē taea te whakaritea te pu takitahi. Ko te nuinga e hiahia ana koe ki te pupuri i o koutou ringa i roto i te tūranga o te iti whānui atu whanui pokohiwi. Ka taea e waiho hei raruraru mo te bodybuilders taumata-tiketike wāhi pokohiwi whakawhanakehia hoki te iwi ki te hononga sedentary ranei tenei.

Whakangungu mō te huinga kāinga taimaha

I te kāinga, te taimaha o te tukanga kimi e nui ake uaua, me te wa-e kai ana. Heoi te nuinga e hiahia ana koe ki te mahi i roto i te ruma, engari mahi e kore hepohepo, ki te kore e taea tenei. Ahakoa te meka e ka rapua e te ahunga whakamua o workouts kāinga wā atu, wāhikē tenei e te meka e kore e e hiahia ana ki te haere ki hea, me te noho i te moni anō i runga i te omaoma. Ko reira ka rapua e hoki hihiri nui nui - i te kāinga, ka waiho koe nui māmā ki te hoatu koe etahi ruha. Ki te kahore he raruraru tenei, ka raro e whakarārangitia etahi o nga mahi mo te īngoa kāinga.

Ko rerekē i te whakangungu i roto i te whare tūmomo Home mo te whakaurunga papatipu, engari tonu ka kite koe i te tahi ritenga. Hei tauira, kia whakakapia e tikanga pana-ups press pae. Pouri i roto i tenei take, ka kia whakakapi e koutou ake taimaha.

Ka taea te mahi pana-ups i roto i te maha o ngā huarahi:

1. Ko te aronui pana-ups. ka whakawhanake ratou nga uaua pectoral me tengi iti whakamahi.
2. Neke-ups i runga i te tautoko. Ko te ringa kei te whakanohoia i runga i tetahi tēpu (hei tauira, kumete), hoki kia whakanohoia nga waewae i runga i tetahi tautoko. I roto i tenei mahi he mea nui ki te whakanui i te kaha tīwera o te aua. Kei te whai whakaaro te reira i roto i te taipitopito nui te uaua pectoral.
3. Tu pana-ups. Kei te meatia e tenei mahi e tu ana i runga i te ringa, waewae, taupuhipuhi nei ki te taiepa. Kei te mahi ēnei pana-ups uaua pokohiwi.
4. Neke-ake ki te taiepa kuiti. kia whakanohoia nga nikau, tata mo ia atu. Kei te mahi i tēnei mahi ringa pai tengi.

He maha ngā momo o mahi e ka āwhina i ki te mahi i roto i te tinana o raro i roto i te whare:

1. Squats. ka tauturu i te squats Tauhira papu ake te wāhi whā o nga waewae, a ka uru mai i te uarua iti me papa. Mahi squats, he mea nui ki te kia e titiro koutou turi i roto i te ahunga taua rite nga tōkena.
2. Lunges. He mahi nui e taea te mahi i roto i te omaoma, me i te kāinga. Ka taea te whakamana te reira e rua e te tikanga o te dumbbell, a te whakamahi i anake ona ake taimaha. mahi te reira i roto i te wahi o raro katoa o te tinana - i te papa, oti kuao kau.

Ki te mea he pae whakapae koutou whare, na he reira taea ki te whakawhanake atu i te uaua o nga ringa, me te hoki. Tikanga toia pai whakawhanake rohe pokohiwi, me te uaua uarua me tengi ringa. Ko te whānui te pu i roto i te mahi, ka whai wāhi te atu te rara latissimus me nga matatahi pokohiwi.

Ka taea e koe te mahi i kume-ups whakamuri ringa, na ka whiwhi te nuinga o te kawenga uarua ringa.