Kuparadzanisa Kushanda Kwako MuNhoroondo yeAnatomy Sessions
Vane ruzivo rurefu vanodzidzisa avo vanoda kuisa pfungwa dzavo pakudzidzisa vanogona kusarudza kuparadzaniswa kwemazuva mashanu, nekusimbisa zvikamu zvemuviri zvakasiyana zuva rega rega. Kuparadzanisa zviito muhutano hwekurehwa zvinoreva kugoverwa kwekudzidziswa kumapoka ehutano akasiyana-siyana uye mapoka emasumbu mukuita basa. Kazhinji, izvi zvinoitwa nemazuva akasiyana evhiki asi zvinogona kuitwa muzvikamu zvakasiyana zvezuva rimwechete kana iwe uchidzidzisa kanopfuura kamwe pazuva.
Nokuda kwehutano hwakakwana, kupatsanurana kwemashure mupamusoro-muviri uye pasi-muviri muviri wako inzira inowanikwa uye iwe unogona kunge usingadi zvimwe. Iwe unogona kuwedzera dhi-abs uye kuderedza shure - kune imwe yepamusoro-kana pasi-muviri. Kune rumwe rutivi, unogona kuwana zvakakosha uye edza iyi chirongwa chemazuva mashanu, asi zvichida kana iwe uine imwe mamiriro uye chiitiko.
The 5-Day Split Weight Program
- Zuva 1, Zvombo. Akagara pasi dumbbell ruoko dzomukati, shandi dzemapuranga, muparidzi anoputira, makanda emakanda, skull crushers, pushdowns, triceps extensions, triceps dips. Ita zvitatu zvema 10-12 maitiro nemaminitsi 30-60 zvinogara pakati. Zvimwe biceps uye triceps maitiro.
- Zuva 2, Misoro. Zvirwere zvekare, zvipfeko, mhemberero dzakadzika, mitsipa yemakumbo (akamira, akajairika), hack squats, mangwanani akanaka , mapapu akareruka, gly-ham curl. Ita zvitatu zvema 10-12 maitiro nemaminitsi 30-60 zvinogara pakati.
- Zuva 3, Chest. Bhenic press (wide grip, kubata zvakasimba), Smith machine inopera mutsara, dumbbell akagara bench press, anofungidzira dumbbell press, fukoni dzinobhururuka, pec deck dzinobhururuka, lever chest press, pushups. Ita zvitatu zvema 10-12 maitiro nemaminitsi 30-60 zvinogara pakati.
- Zuva 4, Zorora.
- Zuva re 5, Dzoka neCore. Combo crunches, rollouts pabhola kana kurukuta, barbell bent-over rows, lat pulldown (pasi nepamusoro), pull-ups, vakagara mitsetse yema cable, imwe-arm dumbbell bent rows, machine T-bar row. Ita zvitatu zvema 10-12 maitiro nemaminitsi 30-60 zvinogara pakati.
- Zuva 6, Mafudzi uye Misungo. Mushandirapamwe wehondo, mhepo yemapfudzi, mhepo inomutsa, inomuka mberi, inomuka yakasimuka, yakasimudza mitsetse, dumbbell shrugs, mutambo wekunze uye mukati. Ita zvitatu zvema 10-12 maitiro nemaminitsi 30-60 zvinogara pakati.
- Zuva 7 Zororo.
Mazano pamusoro peZvi-Zuva Rakataridzwa Routine
Iva nechokwadi chokuti iwe unodziya zvakakodzera iwe usati watanga. Izvi zvinogona kusanganisira chimwe chiedza che cardio pamwe chete nechiedza chemuviri wega yega kana iwe uchichisarudza. Kunonoka pamagumo emusangano mumwe nomumwe nekutsika kwemafambisi kunofamba uye chiedza chinotambanudza. Rega kudzidzira kana iwe uchinzwa kurwadziwa kwakanyanya uye ona chiremba kana ichiripo. Rongedza zviyereso, zvigadziro uye reps uye nguva dzekuzorora kuti zvienderane nehutano hwako hwemazuva ano.
Basics of Split Routines
Vakawanda vane utano, voutano uye vatambi vemitambo vanoronga simba rakawanda, musimba uye simba zvinowanzozadzisa izvo zvinonzi kuzara muviri wose kana vachienda kumitambo, kana kuti ndiyo ndiyo nzira yakanakisisa, kutanga. Izvi zvinoreva kushanda yese miviri yakakura yemuviri mumuviri - maoko , mapepa, chifuva, kumashure, makumbo , chikafu, uye mimba. Vakwikwidzi vemuviri vemazuva ano vanowedzera "kuparadzaniswa" mukurovedza kwavo nekuputsa izvi zviputi zvemasimba zvakanyanya kusvika kumativi emuviri, mazana emasumbu madiki, kana kunyange mutsara-wakadzika uye wepamusoro pecs somuenzaniso. Uku ndiko kurovedza "kudzivirira". Kunyatsogadzirisa muviri kunoshandiswa zvinoshandiswa maitiro akadai se squats, vakafalifts, pullups uye mabhenikari.
Ikoko ndiko kuparadzaniswa kwese kunogona kubatsira. Iwe unogona kupedza zvidzidzo zvakakwana pane mashoma mashoma mapoka emasumbu uye unonongedza zvakanaka musimba wako kuvaka.
Musoro nepamusoro muviri unoita zvakanaka kuparadzaniswa kune mumwe munhu ari muchengeti wekunakidza. Kuparadzanisa kurovedza kwako nenzira iyi kunogonawo kuva nenguva inobatsira. Kunyange zvazvo kupatsanurana kunowanzodiwa zvikuru nevadzidzisi vemapfuuriro kudarika weightlifters kana powerlifters, vadzidzisi vekugwinya vanogona kushandisa nzira iyi kuti vatakure kudzidziswa kwakawanda muvhiki nevhiki yegurogiramu kuburikidza nekugadzirisa nguva yakasununguka uye purogiramu dzakabatikana.