Motsa jiki domin 3 days a mako: tukwici da dabaru

Athletic masu horon sukan yi tambaya game da yadda za a gina tsoka a general da kuma bakin ciki da mutum daya musamman. Don wannan karshen, ɓullo horo na musamman gidaje na bada. A gaban siriri ginawa ne ko da da sauki don cimma da ake so sakamakon, domin ba su bukatar yin aiki a kan mai kona. A cikin wannan labarin da abar horo shirin for 3 days.

Umarni da sabon shiga

Domin mafi tasiri da kuma, karshe amma ba ko kadan, m da sakamakon darussan ne m dace shiri na horar da tsari. Sau da yawa sosai sabon shiga marmarin da sauri ganin kanka a cikin wani sabunta jiki, don haka suka fara horar da sau 3 a rana, to sakaci aminci dokoki da kuma overly himma da azuzuwan. A sakamakon haka, maimakon yardar da ake so sakamako da za a samu rauni, tashin hankali da kuma takaici.

dalili

Dabi'ar mutum da aka halitta saboda haka cewa a yi wani aiki da bukatar dogon lokacin da kudin sojojin mutane bukatar dalili. In ba haka ba ardor cools hanzari. motsa jiki domin 3 days a mako da samun da jerin ayyuka. Game da wasanni da ayyukan da za mu iya bayar da shawarar da wadannan. Wajibi ne a yi wani tebur a cikin abin da za ku shiga mako-mako ma'aunai na jiki sigogi. Masomin zai kasance da girma dauka kafin workouts. Ya kamata a tuna da cewa wani gagarumin canje-canje zai zama a bayyane ne kawai bayan makaranta for game da watanni uku.

Yadda za a yi da darussan

Ga daidai tempo horo bada shawarar ga sabon classic hade - 3 days a mako na da wuya horo da hannu dukkan tsoka kungiyoyin. A irin wannan tsanani jiki zai yi lokaci zuwa warke, kuma za a pumped. Bunch kira da kalmar "tsaga" - shirin horo ga 3 kwanaki. Tsaga samar da bada uku sets na takwas zuwa goma maimaitawar da uku-minti karya tsakanin sets. Kafin farkon azuzuwan da aka dole ciyar goma sha biyar-minti dumi-up, bi da yin famfo - na farko motsa jiki na hadaddun maimaita ashirin sau da karamin nauyi zuwa zafi da kuma kara na jini ga tsokoki. Wadannan abubuwa ana yin riga da aiki kaya masu nauyi. A tsawon lokaci da horo kada ta kasance fiye da goma sha biyar hours.

duration na shirin

Kamar yadda mai mulkin, kafin su sami matsakaicin sakamako da horo shirin for 3 days ɓullo da wani m motsi gaba. Wannan yana nufin cewa a wasu sa na bada yi watanni biyu, sa'an nan da shirin ya kamata a canza. Wajibi ne a kauce wa tsoka habituation to m lodi nufin cewa zai rage gudu ko dakatar da ci gaban da tsoka taro.

tsoka dawo da

A ra'ayi na tsoka dawo ba kawai zaman majalisar na samar da makamashi da kayayyaki, amma kuma da maimaitawa na ta Kwayoyin. Don gudanar da tasiri nazarin biyu dokoki amfani da 'yan wasa:

• daya tsoka kungiyar horo rana daya a mako.
• Dakatawa tsakanin workouts ne daga 48 zuwa 96 hours.

Wannan hutu damar jiki wajen samar da glycogen zuwa replenish ciyar hannun jari. Farfadowa da na'ura na sel na faruwa a game da makonni biyu - ya dogara a kan halaye da kwayoyin. motsa jiki domin 3 days a mako, samar da ba kawai m horo, amma kuma cikakken kwanciyar hankali.

dace abinci mai gina jiki

Babban factor, ba tare da wanda ba shi yiwuwa a samu ko da wani kananan bayyane sakamakon, an yadda ya kamata shirya abinci. 3-rana horo shirin samar da ainihin kiyaye da sinadirai masu shawara, wanda ya samar da aikin yi nasara da game da 70 bisa dari. Janar bukatun - ware daga yin amfani da m, mai dadi, soyayyen, gari, da kuma sha yalwa da ruwaye.

menu na bakin ciki

M rage cin abinci domin ramammu mutane za su iya bayar da wadannan:

1. Domin karin kumallo, cinye kamar wata Boiled qwai, oatmeal ko buckwheat, dukan hatsi breads da ruwan 'ya'yan itace.
2. Abincin rana na iya kunshi 'ya'yan itace ko kayan lambu da kuma gina jiki shakes.
3. Abincin rana kamata kunshi wani nama ko kifi tasa da shinkafa ko dankalin turawa ado.
4. Za a iya maimaita ta a cikin rana na biyu embodiment na karin kumallo.
5. Domin abincin dare, kana bukatar ka ci wani nama tasa da shinkafa ko dankali da ruwan 'ya'yan itace.
6. Domin rabin sa'a kafin lokacin kwanta barci bukatar ci cuku da kuma sha gilashin gina jiki shake.

Kamar yadda ka gani, da menu na ramammu mutane iya wuya a kira wani abinci, amma wajen wani irin abinci da cimma sakamakon kira horo. Tips a kan abinci mai gina jiki, kazalika da horo shirin for 3 days na mako daya, ya kamata a lura tsananin.

Abin da za mu horar da

A farko tsoka kungiyoyin da hannu a cikin kwanaki uku classic tsaga ne:

• da deltoid tsoka,
• caviar,
• triceps,
• kirji tsokoki,
• hannu da dantse
• baya tsokoki
• latsa
• cinya (quadriceps)
• biceps.

Training for bakin ciki mutane domin gina tsoka - wannan shi ne abin da ake kira "shirin a kan nauyi", 3 days a mako kasu kashi azuzuwan da daban-daban tsoka kungiyoyin.

Basic bada amfani a horo

Don motsa jiki da tsokoki kirji iya bayar da shawarar da wadannan:

1. A da kyau asali darussan ne benci presses da dumbbells kwance. Su suna a ko'ina ɗora Kwatancen pectoral tsokoki da kuma suna da kyau dace da sabon shiga.
2. Don aiki daga cikin manya kirji tsokoki manufa benci labaru a kan wani karkata saurãrẽ zuwa gareshi. Lokacin shi ne a guje, za ka iya sarrafa su a tsakãnin barbells da dumbbells.
3. Daya daga cikin mafi kyau darussan ga ƙananan thoracic yankin na famfo ne a baya da benci labaru a kan wani karkata benci.
4. Ga mai kyau Draw da kuma ƙara girma ƙananan kirji fit Dips.
5. Good stretch tsokoki ne sauki pushups.

Domin azuzuwan da baya tsokoki shige irin wannan horo:

1. Daya daga cikin mafi tasiri ga Lat Pull sanda aka dauke su a cikin wani tilted matsayi na mahalli.
2. Ga ci gaban da wannan tsokoki ya zama dole don hada a cikin shirin na nazarin fadi da riko Pull-up. Ga waɗanda suka iya yi fiye da dozin maimaitawar, za ka iya ƙara ƙarin rikitarwa.
3. Har ila yau, tsararren baya tsaye block na dirka ga kirji.

Don motsa jiki cinya tsokoki bada shawarar da wadannan azuzuwan:

1. A mafi kyau don wannan manufa - squats. Idan yi daidai, wannan darasi a cikin matsananci matsayi na cinya ya zama a layi daya zuwa bene. An aiki daidai quads da ƙafãfunsu qara nauyi.
2. Ga ci gaban kafadarshi da quadriceps yi zurfi lunges da kaya masu nauyi.
3. Ga zurfin aiki na raya cinya tsokoki yin kafar curl a kan na'urar kwaikwayo.

Wajen yin da biceps:

1. Janar raya ci gaban aikin domin wannan tsoka kungiyar an dauki Yunƙurin na mashaya a kan biceps. Don tabbatar da ta dace kafar sa a kan nisa daga cikin kafadu, wannan nesa daukan su riko da sanda. Shell saukar da hankali don kauce wa zafi. Domin da farko lokacin da zai ji da tashin hankali a cikin forearms.
2. "Ganiya" tsokoki don ƙirƙirar wani dagawa dumbbells a kan biceps a kan wani karkata benci. Wannan darasi ne mafi tasiri a cikin dauke da fitar ta yau da kullum.
3. Domin bambancin da horo iya amfani ja baya riko.

Don ba siffar da deltoid tsoka bada shawarar da wadannan azuzuwan:

1. A mafi kyau a wannan irin dauke da latsa na mashaya bayan kanki.
2. Domin ka ba da tsokoki da dama lodi, za ka iya amfani da wani barbell benci presses a tsaye.
3. Don ƙarin a-zurfin nazari na deltoid tsokoki na kafada ne manufa benci presses da dumbbells a zaune matsayi.
4. A karshe motsa jiki a cikin jerin kafada iya zama yadu yakan ta da bangarorin na hannu da dumbbells.

Muscle horo abdominals kamata yi da wadannan sa:

1. Babban motsa jiki - dõmin karkatarwa maƙaryaciya. Yana za a iya yi duka biyu a kan matakin da kuma a kan wani karkata saurãrẽ zuwa gareshi.
2. Domin kada ya ganimar da kugu suna shawarar gudanar da wani QFontDatabase karkatarwa.
3. Domin kara kuzari na ƙananan manema zai zama tasiri kafa kiwata.

Siffata forearms taimake wadannan darussan:

1. Ga kyau girma bada wannan rukuni na tsokoki fit barbell curls a wuyan hannaye.
2. Contact hannu da dantse gefe za ta yi aiki tare da hannun tankwasa a wuyan hannaye da iyakacin duniya, dauka baya riko.

Don ci gaba maraƙi tsokoki, isa zuwa hawa a kan yatsun kafa yayin da zaune, kõ kuwa a tsaye, tare da yin amfani da kaya masu nauyi.

Domin yin famfo trapezius tsoka ne a wannan aikin kamar shrugs - kiwon kafadu da gaban nauyi a hannun ta. Yana za a iya yi tare da dumbbells kuma tare da wani barbell. Bawo za a iya sa a yi na biyu da gaba da raya. A gano da kafada a cikin mafi girman matsayi tsayar kafin rage. Motsa jiki ya kamata a yi ba tare da yin kafadu madauwari motsi.

Shirin ga sabon shiga

motsa jiki domin 3 days a mako, kunshi biyu tsãgewar ƙwãyar cewa bukatar da za a alternated a kan wani mako-mako-akai.

Tsaga lambar 1

Litinin - kirji motsa jiki, triceps latsa:

• presses sanda kwance (a benci).
• Faransa presses.
• barbell benci presses da kunkuntar kãmun.
• Dumbbell presses yayin kwance ko a zaune a kan wani benci karkata saurãrẽ zuwa gareshi.
• jiki karkatacciyar, kwance a kan wani benci.

Yanayi - aiki da baya, biceps, forearms, latsa:

• kwance dirka block.
• dirka sanda jiki a tilted matsayi.
• ja jiki, hannuwa da fadi da baya.
• dagawa barbells a kan biceps.
• lanƙwasa wuyan hannaye da iyakacin duniya.
• yakan mike kafafu a cikin supine matsayi.

Jumma'a - darussan ga ƙwabrukansu da deltoids:

• squats.
• kafa tsawo kwance cikin na'urar kwaikwayo.
• tashi a kan su yatsun kafa da nauyi;
• Dumbbell benci presses a zaune wuri.
• barbell presses bayan da shugaban yayin zaune.
• rubucen yadu a fadin gefen makamai tare da dumbbells.
• dõmin karkatarwa a cikin block.

Tsaga № 2

Litinin - kirji horo, triceps latsa:

• Dumbbell presses kwance a benci.
• mashaya presses a kan karkata jirgin sama.
• rage makamai a cikin na'urar kwaikwayo.
• dips (magincirõri tare da jiki).
• triceps labaru a tsaye sashe.
• yakan mike kafafu a cikin supine matsayi.

Laraba - baya, biceps, forearms, latsa:

• tunkuɗa su zuwa ga kirji a tsaye block a matsayin "mai riko".
• tunkuɗa su daya hannu dumbbell.
• dagawa dumbbells a kan biceps zaune.
• barbell curls a cikin wuyan hannaye, baya riko.
• dõmin karkatarwa a cikin block.

Jumma'a - kafafu da kuma Delta:

• kafa latsa.
• matattu craving.
• kafa lankwashewa a cikin na'urar kwaikwayo.
• feet tashi a kan yatsun kafa yayin da zaune.
• tsaye barbell presses.
• Dumbbell presses yayin zaune.
• Wayoyi dumbbells a gangare.
• yakan mike kafafu kwance.

A darussan, wanda yana amfani da nauyi bawo, zai fi dacewa insuring gaban abokin tarayya.

Ga wadanda suke so su rasa nauyi da 'yan mata

Wannan hadadden ne duniya da kuma za a iya amfani da a matsayin horo shirin for 3 days a mako domin nauyi asara. A wannan yanayin, da bada suna da za'ayi tare da kananan kaya masu nauyi da kuma gajeren karya tsakanin sets. A rage cin abinci ya kamata hada da more gina jiki abinci, abin sha har zuwa uku lita na ruwa a rana, na karshe da yamma ci abinci - ba daga baya fiye da sa'o'i uku kafin lokacin kwanta barci. Barci to warke kamata da duration na ba kasa da sa'o'i bakwai.

horo shirin for 3 days ga yarinya kadan daban-daban saboda da yanayin da mace jiki. A darussan ne guda, amma yawan sets ne ta ƙara zuwa 5, da kuma reps - har zuwa 15, a hutu a tsakanin sets - for 30 seconds. A farkon rabin na mace zagayowar aka yi amfani da matsakaicin kaya, a karo na biyu suna dan kadan rage.