Ko te toru-ra wahia ki te whenua: no te tangata

Na roto i te bodybuilding mohio a matua whakaiti o te kiko adipose me hanga uaua. E hāngai Karaehe i te whakanui ake i te taimaha, tino rerekē i te whakangungu kaha. He nui ki te whakamahere kaupapa mahi reira: te nui o whakangungu, he huinga o mahi, maha o huinga me huinga. He uaua ki te whakatutuki i te pānga e hiahiatia ana, ki te kahore te hōtaka. kaupapa nehenehe tino akakoromaki i te whāinga i runga, he ritua toru-ra ki te hurihia. Kia titiro a ki te mea he reira, he aha ngā mahi i roto i te hōtaka, me te pehea, ki te whai wāhi i roto i, ki te whakarite i te tupu o te uaua kiko.

He aha te mea he ritua e toru-ra i runga i te taimaha?

He aha te mea te kaupapa? Ko te afa e toru-ra i runga i te taimaha - he mea noa rite te pūnaha o ngā akomanga ia wiki 3-ra. Ko te tino rongonui tenei kaupapa. kitea ia whakaae i roto i ngaio, kaitäkaro matatau me tīmata te ako anake i nga taketake o te āhua tinana.

E ai ki tenei kaupapa, e wehea nga uaua katoa ki etahi rōpū. I roto i ia tūmomo e mahi o tetahi anake rōpū. Ko te kupu, i roto i te wiki tā kotahi anake nga uaua katoa, a ka. Hei tauira, i runga i te Mane mahi atu uarua me te hoki. Rāapa - mahi i runga i tengi me pouaka. I te Paraire, ka mahue nga pokohiwi me waewae.

Hoki te wa roa, kua tamata kaihanga ki te papu i te rōpū katoa uaua i roto i te kotahi tūmomo. Neke atu i te wa, Heoi, ka kitea e matara atu ana i tino taua hōtaka. a kaitäkaro ki te mahi i te momo o mahi, huarahi. O te akoranga, arata'i tenei kawenga ki te rohirohi. Ka rite ki te hua, e kore te rōpū mahi whakamutunga i whakarato i te uaua te kutētē tika.

Here ka whakakapi fakaongosia, e kore e whakarato i te pānga e hiahiatia ana wahia akomanga e toru ki te hurihia. Ko te pūtake o taua whakangungu he köurarangi motuhake o ngā rōpū uaua rerekē.

Ko te painga matua o ngā akomanga wahia

mahino kē koe mutu he aha te pai rawa o ngä kaitäkaro maha whakangungu i runga i tenei kaupapa - ki reira he ha faingamālie ki te mahi uaua atu qualitatively. Otiia e kore e he anake te painga o tenei kaupapa whakangungu tenei.

he maha o painga Ritua i runga i te taimaha kua:

1. Ko te roanga o te whakangungu. Ka rite ki te mahi i roto i te tetahi anake rōpū o uaua, aua, heke te roanga o ngā akomanga. Ki te aroaro o te mahi i taea e tango 1.5-2 haora, wahia te pūnaha pumau reira 30-45 anake meneti.
2. Ko te kaha o te whakangungu. Ko reira nui māmā ki te whakarongo ki te tetahi rōpū o uaua atu i te tinana katoa. Noatia, i roto i tenei take, ka kia mahi nga kopa tīpakohia nui ake pai me ki te kounga pai.
3. Attitude. No tetahi e tautohe e ki te whakatutuki i ngā hua, i tenei take whai wāhi hira. Whakaae whakangungu i roto i te roanga o 2:00, aru e ongoi rawa ngenge, whakauaua ka rite te tangata, hei utu o te pānga painga. Ko tētahi atu mea - te reira i te haapiiraa 30-miniti, i muri nei i reira ko te iti totoro o uaua, me te kupu e pai nui nga hua.

tuhia ritua

whakawhanakehia kaiako maha hōtaka ritua 3-ra whai hua. Ahakoa o ratou rerekētanga, tino maha e hanga e ratou i runga i te parau tumu taua - "pana-kume". Tenei te tikanga e te afa mo te whakaurunga papatipu tā whīwhiwhi i runga i tetahi haapiiraa kukume uaua, i runga i te tahi atu - e aki. I te toru o nga mahi whai wāhi whana.

He aha ngā kōwhiringa e taea te whakaekea ki te maona? mohio te whai hua te nuinga e nga vaevae e toru-ra e whai ake.

Ngā He whakatinanatanga tuatahi o te ako:

• uaua hoki - te uarua;
• kiko uma - te tengi;
• pito o raro - pokohiwi.

I roto i te rua i te kē mäminga:

• hoki - tengi;
• uaua pectoral - pokohiwi;
• uaua waewae - pokohiwi.

I roto i te mahi ahua tuatoru:

• hoki - kai;
• pito runga - pokohiwi;
• waewae.

Te wha ahua āhuatanga kutētē:

• uaua hoki - uarua - hauaauru hoki;
• Uma - tengi - hauaauru mua;
• waewae.

whiriwhiri

Ka rite ki te kite koe, whakawhanakehia tohunga he maha o ngā kaupapa whakangungu. Ko Ko te aha te aroaro o te tangata ko maha whakatika te pātai: i o ratou hiahia? Kei ia kōwhiringa ona ake painga, me he kahore, kahore kohakore. Na reira, i te pai ritua toru-ra i runga i te taimaha - ko te kaupapa whakangungu e pai tika koutou tenei.

Nuinga o ngā wā, tīpakohia te kaiako te kē tuatahi o to koutou hōtaka mahi. Ko te painga o tenei wehenga kite tohunga te whai ake:

1. mahi ia rōpū uaua te 1 wa mo te 7 nga ra.
2. A, no te hoki, tika mahi i uarua te tereina. Na reira "whakaoti atu" te uaua e hiahia ana koe i te reira i te mutunga o te tūmomo.
3. E pā ana hoki te mua ki ētahi atu rōpū: uaua pouaka - tengi.
4. waewae whakaōritenga mutu mahi i runga i ngā papanga pokohiwi. Whakangungu o te topito o raro whakarato te whakautu anabolic kaha. Nā ki tenei te ua pakihiwi whakarato te manawarū kaha ki te whakawhanake.

Tautautefito te whiriwhiri tika

I roto i tenei take, kia tangohia ki ngā āhuatanga maha pūkete kōwhiri te kaupapa whai hua tino o whakangungu:

1. Paora. He tino rerekē Split-whakangungu mō te tangata me te wahine. fakahā tenei e āhuatanga maha, i roto i nei te hanganga rerekē o te koere uaua me ngā whāinga rerekē. timata Girls ki faaohipa ki te ngaro taimaha, me te hoatu i te tinana he tanga marama. Ko te afa e toru-ra i runga i te taimaha mo nga tangata - ko ki te hanga i te ahua ataahua. haere kaha papa ki taua whakangungu, e whai ana ki te whakarato i te "lumpiness" uarua me "pereki" press.
2. Ko te taumata o te whakangungu. Ki te mea ko koe te tīmatanga, e kore e haere koe tika ki te whakangungu ritua. Tohunga tūtohu te wā tuatahi i roto i tetahi wātū, ki te papu i te rōpū katoa uaua. Tenei ka whakarite i te whanaketanga taurite, me te kākahu o te tinana. Na whakanui i anake hua haamahu me te kaha, humarie koutou e taea e te neke i runga i ki ngā akomanga wahia.
3. Hanga. Kua wehea te iwi katoa ki 3 momo: ectomorphs, endomorphs me mesomorphs. Tei runga i te tinana, e taea ki te whakapai ake hohoro ratou tinana etahi. Hoki ētahi atu, ko te tata fuu tenei mahi. Ko te aha ki te huarahi ki te whakangungu kia tino rerekē.

Fakakaukau ki he me'a haapiiraa e tūtohutia hoki nga tangata, i runga i to ratou momo tinana rānei.

Tūtohutanga mō te ectomorph

Tino maha nga tangata, na rerekē Force, i te maha o complexes. I muri i te katoa, kua āhuatanga ratou e te ahua rawa "pīrahi", pīrahi me waewae roa. He uaua ki te riro taimaha taua iwi. fakahā tenei e te pākia e nui. Otiia e kore e mahi i te ahoaho. Ko te huarahi tika ki te whakangungu ka tukua ki te taui enei "tōnounoú" i roto i te tura.

Ko te afa toru-ra mo te taimaha mo ectomorphs e hāngai ana i runga i enei tūtohutanga i whakaritea:

1. Ko te arotahi, ko te i runga i mahi taketake.
2. e kore e akomanga roanga nui 45 meneti.
3. Tukurua te mahi mo ia rōpū uaua 6-8 wā. kia huarahi 4-6. Tenei ka whakarite hua mōrahi i mahi.

I tua atu, ki te he koe i te ectomorph, mahara te ture faariro i: atu - te reira e kore e pai.

Ko te marautanga mo te ectomorph

Na whakaaro he aha kia te whakangungu ara iahiko ki te makona taea tika tangata kikokore tahe te tinana.

tūtohu Tohunga te toru ritua e whai ake nei i runga i te taimaha o te ectomorph.

I te ra tuatahi ka mahi i roto i nga waewae, me ringa ki te awhina o enei mahi:

• ãpoko (faahiti 8 wa, hanga 3 huinga);
• benching waewae (6-8 wā - 3);
• benching dumbbells i roto i te tūranga noho (6-8 - 2);
• pae press tokotoko, e aki reira i muri i te matenga / pouaka mā te tu (6-8 - 3).

I te tūmomo muri (i muri i te 1 ra o te okiokinga) taurewa pouaka me tengi, te whakamahi i:

• poka pae, i roto i te tūranga te maungārongo (8x - 3 huarahi);
• poka French i roto i te tūranga te maungārongo tika ranei (6-8 - 3);
• Ka taea te tono rumaki poka, te fifi i te taimaha i runga i te mata i tahuri (6-8 - 3);
• toronga o nga wahi o runga kōwae e tu ana (6-8 - 2).

hāngai wātū whakangungu whakamutunga o te akoranga e toru-ra (te ra i muri i te hararei) kei i te fakamatala o te hoki me uarua. tutuki tēnei whāinga:

• toia (tūtohutia te faateimaha) ringa whānui (faahiti tau mōrahi o ngā wā, kia he 2 huarahi);
• akina tokotoko, i roto i tilting, te whitiki (8 - 2);
• tokotoko postural (3, 6-8);
• ara tokotoko i runga i te uarua (6-8 - 3).

I muri i te haapiiraa ngā tau faafaaearaa - mō te 2 ra.

tūtohutanga mesomorph

Tenei kāwai ngā iwi ki te āhua o te uaua whakawhanakehia, he pouaka whanui, utumu roa. E ratou piki nui papatipu uaua. Iwi ki te kaupapa ture taua te tino ngāwari te hanga i te tinana ataahua.

Wāhia ki whakaturia taimaha e hāngai ana i runga i enei ture mesomorph:

1. e tūtohu ana ki te faahiti i te mahi 8-12 wa. Me huarahi ki te hanga 6-8.
2. Whakaaetia i roto i te mahi mahi motuhake ki te whakapai ake i ngā puka uaua.
3. I roto i te kotahi te piha haapiiraa tūtohutia ngā rōpū ako 2-3 uaua kiko.

whakangungu matatini

Ko te afa toru-ra mo te uaua kimi mesomorph hanga i runga i enei wā.

I te Rāhina, te uaua mahi o te hoki, pokohiwi e whai ake mahi:

• toia (kawenga whakahohe) i runga i te pae (te tau mōrahi o ngā wā tukurua, fakahoko '2 huarahi);
• he tokotoko aki, i tahuri te tinana te (10-12 - 3);
• deadlifts (8 ngā wā - 3 huinga);
• tokotoko zhimom, e aki ana i te reira i te uma, e tu ake (10 - 3);
• faahiti i te mahi, engari inaianei i roto i te pinakitanga (12 ngā wā - 2 huinga);
• ara dumbbells, ua ite na roto i te wahi (12 - 3);
• pēhanga (25 - 5).

I roto i te taiao pukumahi ki te whakapai ake i te uaua pouaka me ringa ngā o:

• Hua dumbbells i runga i te pae, e takoto ana (12 ngā wā - 2 huinga);
• benching tokotoko, i roto i te tūranga te maungārongo (10 - 3);
• tokotoko aranga (uarua) (10 - 4);
• toronga alangá runga i te aronga o te raro poraka (12 - 3);
• benching dumbbell i takoto i runga i te mata piki (12 - 3);
• ara dumbbells (te uarua) (12 - 3);
• pēhia pae French, e takoto ana i runga i te pae, me te tokotoko (10 - 4);
• pēhi (25 - 5).

I te toru o nga ra (Rāmere) loans waewae ki te awhina o:

• squats, e pupuri ana i te tāuhu i runga i tou pokohiwi (12 ngā wā - 3 huinga);
• toronga o nga wahi o raro o te mīhini (12-15 - 2);
• te whakatairanga i runga i tiptoe i roto i te tu, e noho ana tūranga (14-20 - 4);
• curls waewae, i runga i te mīhini (8-10 - 3);
• Huha Press (8.10 - 3);
• pēhi (25 - 5).

Āhuatanga mahi mō endomorphs

Tenei kāwai ngā iwi e e hehema ki corpulence. E tere whiwhi ratou taimaha, puritia nei i roto i te rohe o te huha, puku, ino roa āhua uma, pokohiwi.

endomorphs mō whakangungu hanga i runga i te mau parau tumu e whai ake nei:

1. I te akomanga matua - mahi taimaha, whakarato pūngoi tahunga, me te mata ki te whakapai ake (tupu) o te uaua papatipu.
2. homai tētahi wā mō te okiokinga i waenganui i huinga te wa iti - e kore neke atu i te 60-90 hēkona.
3. Ko te roanga o te whakangungu i te 90 ki te 120 meneti.

matatini whakangungu

Te maringi i runga i te taimaha e toru-ra mo endomorphs ngā o te akomanga e whai ake nei.

I te Mane tūtohu reira ki te whai wāhi i roto i te ahua i te tikanga o taua mahi:

• e pupuri ana noho tū ki te tāuhu i runga i koutou pokohiwi (12-15 wā - 4 huinga);
• Waewae Whakawhānui i runga i te mīhini (12-15 - 3);
• fakamālohii nga wahi simulator raro - takoto ki raro (12 - 3);
• curls waewae, ano i runga i te mīhini (10-12 - 3);
• fakamālohii te tokotoko, e aki ana ki te pouaka i roto i te tūranga tika (10-12 - 4);
• kutētē te pēhi (2-3 faaohipa momo);
• rua waina ki dumbbells i roto i te tūranga e noho ana ki ona ringa i runga i te matenga (12 - 3);
• peke taura, koringa (10-12 min.).

I te Wenerei etahi whakangungu mā te:

• benching pae he i roto i te tūnga whakapae (10-12 wā - 4 huinga);
• Hua dumbbells e takoto ana i runga i te pae (12 - 3);
• benching dumbbell toe takoto i runga i te pae i tahuri (12 - 3);
• ringa toronga i runga i te poraka i roto i te aronga ki raro (12 - 3);
• French tokotoko benching takatakahia EZ, whakapanga (10-12 - 3);
• press drill (2-3 momo);
• omaoma, taura (10-12 min.).

A i runga i Paraire, te whakapai ake i tō tinana i roto i taua mahi:

• wahia-ups ki te pouaka / kauwae runga i te pae (8-15 wā - 4 huinga);
• aki tokotoko i roto i tilting ki te puku (10-12 - 3);
• tokotoko postural (3 8);
• te pamu T ki te rohe kaki o te pouaka i te tokonga ake (8-10 - 3);
• ara dumbbells ia e noho ana i runga i te nohoanga i runga i te uarua (10-12 - 3);
• ara tokotoko he i roto i te tūranga e tu ana, te uarua (8-10 - 3);
• pēhia tārere;
• koringa, e mokowhiti ana taura.

Hei wahia to koutou īngoa rite whai hua rite taea, he reira pai ki te pupuri ia ratou i raro i te mātakitaki o te kaiwhakaako mātau. He nui rawa hoki tīmata tenei.