Kukura Kwakasimba Kunovaka Simba
Iwe unofanirwa kunge uchiziva zvakaenzana nekudzivirira kudzidzisa maitiro uye maitiro uye unenge mwedzi mitatu kusvika kumitanhatu yekugadzirisa pasi pebhanhire rako, nehurongwa hwakafanana neChechi yeStest Strength uye Muscle , usati waedza purogiramu iyi.
Cherechedza kuti iyi iri purogiramu yemagetsi yakagadzirirwa kupa template yekuvaka simba. Iwe unofanirwa kushandisa nguva dzose kushandisa mazano emudzidzisi wega kana kuti mudzidzisi we simba kuti iwe pachako uve nepurogiramu yakavakirwa pazvinangwa zvako, uwandu hwehutano hwehutano, ruzivo rwezvinhu, uye nguva iripo yekudzidzisa.
Chii Chinonyanya Simba Chinobudirira?
Basic Strength chirongwa chinoremesa muviri chinogadziriswa kuti chigadzirise simba, panzvimbo pekukura kwemasumbu uye tsanangudzo ( kuvaka muviri ) kana musimba kutsungirira. Kunyangwe zvakadaro, purogiramu yakaita seyi inozovaka hukuru hwemasero uye kutsungirira nekuda kwehuwandu hwebasa rakaitwa.
Ndiani Anogona Kubatsirwa Kubva Padzidziso Yakasimba?
Purogiramu yekudzidzisa uremu ndeyomumwe munhu anoda kuve nesimba nokuda kwechinangwa chekushanda, hupenyu hwake hunobudirira, weightlifting, mitambo, kana kuti mabasa ayo simba rinokosha. Ndinosimbisa kuti purogiramu yakasiyana yega yakanyorerwa iwe pachako nemudzidzisi ane ruzivo rwekudzidzira gym kana mudzidzisi we simba mukuraira kweunosarudza ndiyo nzira yakanakisisa yekuenda kune imwe nhanho inotevera, iyo inogona kusanganisira kukwikwidza kukuru.
Inzwa wakasununguka kuisa purogiramu iyi yepurogiramu yekuita basa kuti iwirirane nezvinangwa zvako paunenge uchibatisisa mazano ezvokusimudzira simba-zviremu zvakanyanya, kudzokorora zvishoma, nekuzororazve pakati pekuisa.
Semuenzaniso, kubata basa kunogona kutarisa zvakasiyana nemukadzi wemakore makumi mashanu ari kuda kuvaka simba yekufambisa sprinting achifananidzwa nemumwe mutambi wemubhokisi wemakore makumi maviri anogadzirira kugadzirira nguva ino. Kunyange zvakadaro, nheyo dzemitemo dzaizove dzakangofanana - zvese zvese zvepurogiramu yekudzidzira yaizosiyana.
Mudzidzisi wechikadzi angave anonzwa anoshanda zvakanyanya kuita squats ane dumbbells panzvimbo pebhari uye mahwendefa, somuenzaniso.
Basic Principles
Simba yakagadzirwa nokusimudza zviremu zvakanyanya zvakanyanya uye nguva refu yekuzorora pakati pemisasa. Izvi zvakasiyana nekugadzirisa muviri uye simba rekutsungirira zvirongwa, izvo zvinowanzoshandisa zviyereso zvinorema zvishoma nezvishoma zvakasara pakati pekuisa. Izvo zvose zvine ukama, hongu, uye vazhinji vanogadzira muviri vanoita zvechokwadi kusimudza masero akaremera kana vachienzaniswa nevaya vanodzidzisa zvishomanana. Kurera zviremera zvinorema kupfuura zvidzidzo zvishoma zvinowedzera kugadzirisa kwehutano hwemagetsi uye kushandiswa kwehutachiona hwemitsipa.
The Program Outline
Purogiramu ye simba yandakazoita iine nyore nemaune mukugadzira, sezvo inofanira kunge iri kugadzirisa huwandu hwakawandisa hwevashandi vanogona. Iva nechokwadi kuti kudzidzisa simba kunoshanda zvakaoma nekuda kwesimba rakakwirira-basa. Kana iwe unowanzoita simba rokutsungirira kurovedza kana "kutengesa" nezviyeuchidzo zvishoma uye kudzokororazve , ipapo kurovedza simba kunogona kuuya sekutya. Ndosaka ndinokurudzira kuti ushande kune izvi neCheti yeSt Strength uye Muscle purogiramu yezvikamu zvitatu zvekudzokorora zvakanyanya (RM) kudzokorora.
Nhamba yezvidzidzo zvekuvhiya: 20; vaviri kana vatatu vhiki imwe neimwe, kufanana.
Zvidzidzo zvaisanganisira: Squat, kufa, bhenikari, press press, lat pulldown, akagara mutsara wedambo , triceps kurwisana , biceps arm curl. Maitiro matanhatu ekutanga masimba ekugadzira masimba emakemikari anoita maitiro akawanda emasumbu. Ikupedzisira maviri ndeyekudzivirira kune dzimwe nyika kunosanganisira kutora maoko emasanganiswa emakungu anokosha mukushanda kwemaitiro ekugadzirisa uye nezvose-zvakapoteredza, kukura kwakanaka. Makumbo haafaniri basa rakawedzerwa kunze kwe squats uye kuuraya kunowanikwa muzvirongwa, kunze kwekuti fomu yakanaka inoshandiswa.
Inogadzirisa uye kudzokorora : Kusiyana nehutano hwemasimba uye purogiramu yemisumbu yezvikamu zvitatu zvezvekudzokorora kwe12RM, iyi sangano rekushandisa rinoshandisa zvigadziro zvishanu zve 5RM kudzokorora zvakatevedzwa nemitatu mitatu yekudzokorora 5RM mune imwe sangano rinotevera.
Izvi zvinoshanda kana iwe ukaita zvidzidzo zviviri kana zvitatu vhiki imwe neimwe. Ingoshandura imwe nzira yaunokura nayo muchikamu chega chega kupa muviri wako kuparara. Pazuva rechiedza, unogona kuwedzera mamwe maminitsi makumi maviri emotokari kuti ugove muchikamu, kana uchida.
Kudzokorora zvakanyanya: Unofanirwa kuverenga, kuburikidza nemuedzo uye kukanganisa, uremu hwekuita basa rimwe nerimwe richakubvumira kuti uite kudzokorora zvishanu zvakanyanya . Iyi ndiyo danho rausingaiti imwezve kudzokorora pasina kuzorora. Iwe unofanirwa kukwanisa kuenderera kwemaseri mashanu. Kuita zvinhu zvakadai se squats uye kuparara kunonyanya kuisa mitero yezviremera zvakakomba, saka usatarisira zvakawanda zvakanyanya kare. Edza kusarudza uremu hunokubvumira kuti upedze masero mashanu uye kudzokorora.
Kudzorera: Unoda kurapa zvakakwana kuti uwane zvakanyanya kubva purogiramu yesimba. Mushure memavhiki masere, ita chidzidzo chimwe chete muvhiki inotevera uye zvimwe chete mushure mezvikamu zvitanhatu zvinotevera kubvumira muviri wako kuti uwane zvakare. Zvichienderana nekuti iwe unogadzirisa sei mutoro wekuremedza kwekuremera uye kuuraya, ndiyo imwe nzira yekugadzirisa nhamba yekuisa pasi kusvika pasi pechishanu kuti ubatsire kupora chero nguva.
Nguva yokuzorora: Zorora kwemaminitsi maviri kubva pakati pemisasa, kana zvichibvira.
Kudzidzira muChirongwa
Zvidzidzo zvisere zvinosanganiswa muchirongwa ichi. Zvose mapoka emasumbu anoshandiswa nemakemikari uye kudzivirira maitiro.
Squat: Inonyanya kushandisa quads (gumbo) uye maronda (butt) musungo; iyo minda uye mukati mahudyu musungo inobatanidzwa, zvichienderana nechimiro nemakumbo nzvimbo. Inzwa wakasununguka kushandiswa yakagadziriswa barbells, mahwendefa, kana kuti mbeveve. Dumbbells inogona kuiswa yakarembera kumativi ako kana kuiswa pamafudzi ako. Bharbells inogona kugara pamapfudzi ako mushure memusoro wako (kumashure squat) kana mberi, kunyange zvazvo squat kumashure ndiyo yakaenzana. Izvo zvakanyanya squat fomu zvakafanana nezvose zvinoshandiswa, neine zvigadzirisho zviduku zvechigaro chebhari kana dumbbells. Zviyeuchidzo zvakakosha zvikuru ndezvi:
- Usanamatira mberi kana kuenda kure kumberi kwetsoka dzako; chengetedza mabvi ako kupfuura mutsara wemakumbo ako.
- Chengetedza musana waro wakarurama, usati wakakomberedzwa, sezvaunoenda uye uchikwira.
Bhenic Press : Anoshanda triceps (kumashure kworuoko) uye chepfu pectoral muscle. Dumbbell inomira pabhenji yakagadziridzwa inogona kuiswa panzvimbo yepamusoro yebhenikiti inobudisa mabhii nejasi, kunyange iwe uchada kuenda kumusana wekusimudza masero akaremara . Shandisa hove, kana zvichifanira. Sezvaunofambisa bhenji rakagadziriswa zvakanyanya kune nzvimbo yakarurama, maronda emakumbo anonzi deltoid anowanzobatanidzwa.
Kushungurudza: Kunoshandisa nyundo, quads, kumashure, mutsipa, kunyengedza, maoko, uye miviri yemimba zvakasiyana-siyana. Kufa kwemafuro kune basa guru rinopoteredza kubvongodza, asi zvinoda basa rakaoma zvikuru. Iwe unogona kuita zvikwereti zvakakwana kubva pasi uye wozodzoka zvakare pasi pesimba, uchizorora kwemaminitsi mashoma uye uchidzokorora. Kana, iwe unogona kuderedza zviyero kuti uwedzere mazinga pasina kusunungurwa, uye dzokorora. Kudzoka kwakakosha chinhu chikuru chekuchengeteka kwekusimudza uku, uye unofanira kushanda kusvika ku5X5 uchishandisa zviyereso zvishoma. Kushambidzika kwakakwana kunotarisirwa pamusangano wega wega. Izvi zvinowanzoitwa nemaoko mashoma zvigadziko kana kunyange bhari pasina masero.
Musoro Wepamusoro : Unoshanda mafudzi uye mapfupa. Yakaitwa zvakanaka, iyo inosanganisirawo mimba yemimba apo iwe unobata kuti usimudzire. Ichi chiito chinogona kuitwa nekombodo kana dumbbells, agere pabhenji kana kuti akamira, kana nefudzi repafudzi.
Lat Pulldown Machine : Inoshandisa midhi yekuderedza misi yakadzoka shure, biceps, uye musimba-pasi.
Akagara Pakombiyuta Rakashandura : Anoshanda pakati pekumusoro kwemashure kumashure, uyewo mushure wepfudzi mushure. Kufambisa upamhi hwehutachiona hunogona kusimudzira zvakasiyana-siyana zvemisungo yegadziriro iyi uye lat pulldown.
Triceps Kickback: Inoshandisa mushure mutsindo mushure kwemaoko epamusoro.
Simba rekudzivirira: Unoshandisa biceps uye pasi pasi mushure mutsvuku.
Nhepfenyuro yeHuight Training Training Programs
Iyi purogiramu ye-20-sangano yakagadzirirwa kuti ive yakakwana mumutambo wekukura kwekudzivirira uye haifaniri kuitwa isati yasvika pakugadzirisa Basic Strength uye Muscle program , kana chimwe chinhu chakafanana. Iyi mapurogiramu anogadzira mutumbi unoshandiswa kumanikidziro, matambudziko, uye maitiro ekudzidzira kuoma. Kana wapedza purogiramu yekugadzirira, iwe unogona kusarudza kuti chii chinokodzera zvinangwa zvako zvakanakisisa.