Purogiramu yokudzidzisa simba vakadzi nevarume

simba Purogiramu yokudzidzisa vanhu kuchabatsira kuwedzera tsandanyama, kuwedzera muviri uye kuwedzera huwandu testosterone pamuviri. Weight Kudzidzisa Women rokuchinja muviri wavo, achichipa kuwirirana uye mataurire tsandanyama ari makumbo, maoko, dumbu uye magaro.

The inokosha Dzidziso kudzidziswa simba

Simba Kurovedza - chokurovedza zano vatambi kunosiyana inosiyana vanokodzera here, izvo kuti kukurira "rwenze" uye haizopereri kuchiita mitoro inofanira kushandiswa mukurovedza kwacho kuchovha. For beginners Zvinokurudzirwa kushandisa chaiwo shanduro kudzidziswa pamusoro simba 5 anoita 5 reps vane zvishoma nezvishoma mberi mutoro.

Simba Kurovedza mutambi hake kuti kunyatsotevedza yezuva. Chekutanga, kuzorora kwakakodzera uye hope kwemaawa vanenge 8 uye yakarurama uye akanaka zvinovaka muviri kuti vapfume simba muviri. Chechipiri, kuitisa dzidzo iri kufadza bvumidzwa yaibvira muviri wako, uye panguva imwecheteyo kuita pakupora rikurumidze panguva yakakodzera chechetere.

Chinokosha ezvinhu kudzidziswa simba

Kuti vabudirire mugumisiro rovedzo uye kudzivirira kukuvara munguva Implementation yavo inofanira kuomerera kazhinji akagamuchira mamiriro kudzidziswa simba.

Mitemo nokudzidziswa simba:

• A kwazvo kwoushamwari-pamberi muviri achandigadzirira tsandanyama kuti kurovedza simba, uye kudzivirira chimiro akuvara. Power Workout zvinofanira kuitwa pachishandiswa dumbbells kana barbells.
• Kuitisa mugumo hitches nokudzidziswa simba, vachibvumira sunungura tsandanyama fibers, nemarunda uye mapfundo.
• Munotatamura inokurudzirwa kwete chete pashure, asiwo panguva kudzidziswa. Makirasi vnetrenirovochnye mazuva ndichisveerera kupa hypertrophy tsandanyama, vachivagadzirira zvinotevera simba mitoro.
• Okuoneka kukoshesa mukurovedza simba kuchaita zvinyatsobuda tsandanyama boka, izvo zvinofanira kupiwa zvakawanda nezvayo.
• Kusarudza upiyona muviri. Zvakakosha chaizvo kushanda vaya tsandanyama kuti murege zvakakwana kana vachiita zvinhu muviri.

The chikuru purogiramu yokudzidzisa simba

chirongwa simba kurovedza inoomerera inokosha pave tsandanyama simba uye kutsungirira. Asi kana achiita zviitwa pamwe zviyero nomuzvarirwo chirongwa tsandanyama kuvaka uye kuvapa zororo.

Basic purogiramu yokudzidzisa simba inokurudzirwa kuva pedyo zvikuru anokwanisa murairidzi. Nomumwe zvinhu chirongwa akanyorwa nyanzvi nekukurumidza richaita mberi unotevera pavaipfuura gadziriro, pamwe yakawanda mupfungwa.

Inokosha nokuda buildup simba rinoshandiswa inokosha chirongwa - ndiko kumutsa vaifanira rinorema uremu pamwe refu hwatsvuka pakati pazvinhu.

Program zano. Frequency kudzidziswa - 2 - 3 pavhiki. Yaipedzerwa kudzidzisa yose kutenderera ndiyo ka20. Kuwanda seti uye repetitions havafaniri kupfuudza 3 kusvika 12. Mamwe pakati zviitwa zvinofanira kuva zvinenge 2 maminitsi.

Basic muviri - squats, bhenji chewaini, dhonzai kupota, deadlifts, kushanda pamwe dumbbells, yokumusoro kubatana Smith Simulator chebasa kuti bhandi pamusoro rezasi misa.

Basic muviri kuchabatsira kupa simba tsandanyama uye kuvagadzirira kuva chakakomba simba mitoro.

Weight Training nokuti Beginners

The purogiramu yokudzidzisa nesimba beginners anopa pakagadzwa uye nokusimbaradza pamusoro dzichipfekeka kuumbwa muviri.

Practice nhungamiro nokuti mutsva:

• Classes vari ose rimwe zuva.
• Shandai tsandanyama dzomuviri wose.
• Avhareji dhigirii muviri nesimba.
• zvinokosha muviri, shoma kuputira.
• A seti kurovedza rinoumbwa hapana anopfuura 5 marudzi.
• Zvishoma nezvishoma uye rakadzikama kuwedzera mutoro.
• kuuraya kwakakodzera muviri michina.
• Kuita rudo-up uye ndichisveerera.

Power dzakaoma nokuti beginners.

• Curl kuna Press - 2 anoita 20-35 nguva.
• Vanodzidzisa - 3 anoita ka20.
• Squats ane barbell pamafudzi ako - 2 anoita ka25.
• Bench wokudhinda - 3 anoita 15 reps.
• Link mira chinogumbura bhokisi - 4 anoita 10 - ka12.
• Vertical bhenji nokugara - 3 anoita 20 repetitions.

kurovedza zvakakodzera kuchakubatsira kuvaka kwetsandanyama uye simba. Uyezve zvinogoneka zvishoma nezvishoma kuwedzera kushanda repetitions kurema rutapudzo.

Purogiramu yokudzidzisa simba varume

Yakanaka varume vane makore 20 kusvika 30 makore vane genetics akanaka uye dzidzo chaiko. chirongwa ichi rinoshanda chete inokosha muviri, kupa muviri pamwe kunetseka akasimba kunodiwa kuti havi tsandanyama kukura.

simba Purogiramu yokudzidzisa vanhu kunosanganisira elaboration vane tsandanyama mapoka zvose muna mitatu yoga kudzidziswa, pane zvikamu wavo pazuva.

Nyaya iri mutoro makuru mapoka tsandanyama uchibatsirwa dzinokosha muviri. tsandanyama hypertrophy panguva yechiitwa kunobatsira kuwedzera simba.

Recovery nguva pakati nemhando vanofanira kwenguva hapana kupfuura masekonzi rimwe nehafu, zvichienderana nesimba zvemumusangano.

chirongwa simba kurovedza vanosanganisira muviri, kuti Implementation iyo inopiwa iri nguva isina asingasviki 4 months.

Monday.

• Squats - 6 anoita ka12.
• Dead Rod - 5 anoita 10 repetitions.
• Flexion uye ekisitenjeni makumbo ari Simulator - 7 anoita 10 nguva.
• Curl - 2-3 anogadza kuti kukundikana.

Wednesday.

• Kudhonza - 5 anoita ka20
• Thrust tsvimbo Nemikwidza kuti bhandi - 8 anoita 10 repetitions.
• Military venhau - 4 anoita ka12.
• Thrust shamhu chirebvu - 6 anoita 10 nguva.

Chishanu.

• Bench tsvimbo avete pabhenji vachida - 7 anoita 12 repetitions.
• Dips - 6 anoita 10 reps.
• Curl - 3 anogadza kuti kukundikana.
• Nokusimudza barbell biceps - 5 anoita ka12.

Nyanzvi angarayira kunyora tapedza dhayari nezuva zvabuda. Izvi zvichaita kuti kuongorora kukura kushanda uremu, izvo, zvichaita anyatsobudirira kurovedza.

Purogiramu yokudzidzisa simba vakadzi

Simba kudzidzisa vasikana - iyi ndiyo chete nzira kuumba tetepa uye ndikwane munhukadzi nhamba. Zvakanaka zvaitwa nemutoo purogiramu vakadzi simba Kurovedza kuchaita muviri mumwe mukadzi, uye, kana zvakakodzera, kubatsira kusika muviri mumwe Bodybuilder.

The chinangwa chikuru vakadzi kudzidziswa nechinangwa panguva kumhanyisa pakati metabolic pezvakaitwa pamuviri. Pro kubudirira kurovedza simba kunoratidza kuvapo marwadzo tsandanyama. Saka, zviri periodicity kurovedzwa 3 pavhiki, ndiyo yakakodzera kuzoita tsandanyama rinenge ari munhukadzi muviri.

A mujenya kunobva zvakarurama kuchovha, unosanganisira kushandiswa simba kudzidzisa vakadzi. chirongwa uremu kurovedza inoumbwa vehondo iyo chinjana pamwe nemumwe.

Nyanzvi vanokurudzira kutanga kurovedza kwacho pamwe pampas rudzi, zvinoita yekudyidzana kuti paumbwe lactic asidhi mune tsandanyama. Utongi rakadaro kugadzirira simba kuchinjirwa mune tsandanyama uye sustavnosvyazochny midziyo mamwe simba mitoro. Its chinguva haafaniri kupfuudza 2 months. Tevera Semi-powershift padanho kurovedza inokurudzirwa mu ezvinhu muviri zvizere.

The inokosha mitemo simba kudzidzisa vakadzi:

• Kuwanda repetitions - kubva 8 kusvika 20.
• Kuparadzana kurovedza pamusoro rinotsemuka uye rave kushanda tsandanyama (okumusoro muviri, chipfuva tsandanyama uye mapfudzi, makumbo uye mapoka maduku tsandanyama).
• Kakawanda Kudzidziswa kwacho maviri kana katatu mazuva manomwe.
• Kamwe pavhiki kuitisa pasi umbirimi cardio.

simba nokudzidziswa chirongwa vakadzi yaifanira zvakasimba maererano kuronga uye zvishoma nezvishoma uye rakadzikama kuwedzera mutoro.

simba kurovedza toronga vasikana kana iwe kuita supersets vanogona kuenda hurongwa.

Purogiramu yokudzidzisa simba uremu

slimming chirongwa simba kudzidzisa kunopa yakatarwa kurovedza, izvo kubatsira kukunda kurema uye kuderera vhoriyamu. Uyewo, kana iwe Bulk kwetsandanyama, kupa ruyamuro kune tsandanyama panguva yechiitwa zvaibvira pamusoro muviri kuomesa.

Kusvika kurovedza, unofanira kusarudza imwe uchishandisa uremu, kuita chirongwa kunotenga kuzvinyoresa kuna yokurovedza muviri.

Zvinokurudzirwa kuti pakutanga kushandisa dumbbell, mamwe vakaremerwa uchishandisa uremu uye Zviidzo yokupedzisira ye kushandiswa iri kuwedzera.

The yakaoma slimming kurovedza :

• Squats ane barbell pamapfudzi ako 4x20.
• Kuwedzera muviri riri deva pabhenji 3x20.
• Deadlift 2x10.
• Bench wokudhinda pedyo rokuona 3x25.
• Thrust tsvimbo Nemikwidza kusvika bhandi 3x20.
• Weightlifting biceps 4x15.
• Nokusimudza dumbbells mu stornony 3x25.

Mhanyisa muitiro kurasikirwa uremu zvinogoneka nokuda kudya zvinovaka muviri. Diet slimming munhu kunofanira kuderedzwa mafuta chikafu. Ipa zororo tsandanyama zvinogoneka nokushandiswa zvokudya zvishoma carbohydrate.

Kunwa mvura inofanira kuva anopfuura 2 litres. Kunyanya zvinokosha chaizvo kuti anwe kusvika imwe fő mvura yakachena panguva Workout yenyu. rudzi urwu zvichaita rikurumidze metabolic pezvakaitwa mumuviri, uye ichi ndichazoendawo kubatsira kuderedza uwandu subcutaneous mafuta uye kukunda kufuta kana kuzorora kuti tsandanyama fibers.

Simba basa pamba

Kakawanda, nokuda kwokushayiwa mari vanhu havagoni kuenda gyms uye zvakatonyanya kudaro kushandisa basa pachako mudzidzisi. Asi musaita mwoyo, muviri zvinogoneka nguva dzose, chero paiva chido. Mukurovedza kumba ane mikana yakawanda, saka zviri nguva kutanga kuvaka muviri wakanaka.

The purogiramu simba basa pamba akagadzirirwa panheyo zvachose muviri uremu. Tinoratidza kushandiswa dumbbells, dumbbells, expander uye, kana iripo, ari kubhawa.

simba imba Akagutsa chirongwa anopa pfungwa dzeraundi Kurovedza duku uchishandisa uremu, paavhareji zvikuru uye usingashandi zororo pakati pazvinhu. zviitwa All anoteererwa mumwe pashure imwe Seto, nokufamba 3-4 zvinogara.

Basic muviri:

• Mienzaniso squats vane dumbbells zhimom kumusoro.
• Kutambanudza dumbbell neruoko rimwe abdominals.
• Rave inorwisa netsoka kurutivi rwemberi pamwe Zviidzo.
• Nokusimudza dumbbells kumativi ari pamateru.
• Deadlift pamwe dumbbells (pasina kuwedzera).
• Kusundira kupota ane mamwe uremu.
• vachiyambuka makumbo yakaturikwa muimba supine chinzvimbo.
• Abdominal muviri.

purogiramu yakadaro simba basa pamba, pasina yaingoda simulators akaoma vachikubvumira nguva dzose kuva vakakodzera uye rakanaka muviri.

The yakanaka kuita ndiko kuva multi-basa simba Simulator kumba. Kushandiswa kwaro zvinoita kuti tikwanise kuva tsandanyama ari zindoga uye kunzwisisa. Asi ichi ndicho chete nokuda rombo varidzi chishamiso ichi imba.

basa rinoda simba Simulator

Kurovedzwa chirongwa musi midziyo simba kudzidzisa vasikwa nomumwe uye kufungisisa mugumisiro munhu achida kuzadzisa. Chinangwa zvingava zvakasiyana: kuderedza uremu, chengeta zvakakodzera kana kuti kuwedzera kukura uye simba kwetsandanyama. The aida magumo mugumisiro kunobva nguva uye kusimba simba mitoro.

A seti kurovedza pamusoro Simulator.

• Bench maoko.
• Squats vane zviyero Smith Simulator.
• Gumbo wokudhinda.
• Ushande chinogumbura Simulator.
• Traction mumusoro.

Chiitwa ichi, izvo zvinoita kuti aite tsandanyama mapoka ose. Chinja nhamba repetitions uye kushanda guru kurema zvishoma uye zvakanaka.

Misimboti simba kudzidziswa boxers

Weight kuzvidzora, kuvandudzwa mukuru-nokukurumidza waivako, kuwedzera simba kwechirwere, kukura kutsungirira uye emuchina - izvi zvose kuchabatsira uremu kudzidzisa boxers.

Program sill kudzidziswa boxers inobva zvinotevera misimboti:

• Shoma nguva yokuzorora pakati nemhando hapana zvinopfuura masekondi 30.
• Ichiita mabasa akawanda mutoro kushandisa akawanda polyarticular muviri por yakatarwa.
• The revatema Kushandiswa kurovedza siyana nzira.
• Iva nechokwadi kuti kuitisa noushamwari-pamberi muviri atonhodze pasi pashure chemhando chechetere.
• Patinoita Munotatamura kurovedza uye kuchinja pashure neimwe iine kurovedza.
• Kushandiswa unyanzvi simba kudzidzisa;
• Nguva iri kuchinja kwegadziriro kurovedza.

Boxers chikuru basa chikawira pamusoro extensor tsandanyama ari maoko, kuti Delta, abdominals, makumbo uye shure. Nguva dzose kuti mitoro hwomuviri pamwe zviyero kwete chete hunoita kuti kukura kwavo, asi kunowedzerawo simba ravo uye kutsungirira.

Ashandiswa akaita chirongwa uremu kudzidzisa anoshandisa rakatumbuka kupomba akaparadzana mapoka tsandanyama, izvo zvinozoita hunoita kuti kukura kwavo. Izvi zvinogona kuva jerks, shamhu kumusumudza, bara akaisa, metbolnogo bhora, etc.

The periodicity ndiro simba kudzidzisa pamwe maximal Zviidzo havafaniri kupfuudza nguva maviri pavhiki. Nokuti wetsiva kunokosha chaizvo nguva wokugadzirisa ichi mhando kudzidziswa.

Simba nokudzidziswa chirongwa Streats

Simba kudzidziswa powerlifters zvainanga achiwedzera negoho muna zvitatu zvinokosha muviri:

• bhenji wokudhinda;
• deadlift;
• squats.

The yasara kutanga zviitwa yaitwa bedzi pedyo residual musimboti. Chero muviri akaita powerlifter, nguva dzose nezvezvandaifanira kukura simba. Simba Purogiramu yokudzidzisa Streats kunosanganisira kurovedza kuwedzera simba uye kutsungirira kuti nani Statistical mutoro mumweya zvikuru muviri. Simba Kurovedza kakawanda vane yoga hunhu. Izvi zvinoreva kuti zvose zviitwa matatu hadzina akaita chimwe chete kushanya horo. An Kunze zvinogoneka kushandisa chero mbiri kurovedza simba mitoro.

The inokosha mitemo chirongwa:

• Frequency maekisesaizi 3-4 pavhiki.
• Uwandu seti ane kushanda uremu kwete kupfuura 3.
• mitoro periodization.
• Shandai kunonyanyisa uremu kusimuka.
• Kudzokorora nekuda kwechaunga haafaniri kupfuudza 2 kusvika 6, squat uye deadlift - kwete kupfuura 5 nguva.

The chikuru basa nomutambi - zvishoma nezvishoma kuwedzera kukuru kurovedza uye kuwedzera tonnage wakasimudza masimbi.

fungidzira chirongwa

Monday: squat aine barbell pamafudzi ako, bhenji chewaini pedyo kubata, vaikunga danda pamafudzi bhanhire, hyperextension pasina matambudziko.

Wednesday: Deadlift, kudhonza, Achitsaudzira ari Roman cheya, dhonzai matanda pamwe ngaatarire makumbo.

Chishanu: dips, squats pachipfuva chake, bhenji chewaini, hyperextension pasina encumbrances.

Usakanganwa pamusoro pakupora kwacho nokuda kwetsandanyama. Nokuti Tinonyanya tinoratidza kushandiswa uye nokupora nemitambo kudya kunovaka.

Zvinokosha zvokudya pakurovedza simba

Kubudirira kudzidzisa simba hakubvi chete unhu uye kurovedza muviri kwakakodzera, asiwo nezvokudya zvako.

Paaiva mukurovedza ichi rudzi, vanofanira uchapedza yakawanda zvokudya rinopindirana Chiyero zvakakodzera zvinovaka muviri kuti vapfume of Muviri pamwe simba uye zvinovaka muviri.

mitemo chikafu

An awa pamberi Workout unofanira kudya. Usingafaniri kuita usina chawadya.

Mushure simba kurovedza kwemaminitsi 40 inofanira kutora belkovosoderzhaschie chikafu.

Nguva zvokudya yaunodya haafaniri kupfuudza 5 kanomwe pazuva nechiedza, akakombwa nezvikafu zvishoma.

A inokosha chaizvo ndechokuti kunyatsotevedza zvokudya. Saka uri kubatsira muviri wako kumbojaira kuti nguva dzose, wakati yakasimbiswa pamwe pezvakaitwa zvose zvirimo.

Sports zvokudya panguva nokudzidziswa simba

Kushandiswa anokosha mitambo zvokuwedzera panguva nokudzidziswa kwacho kunoitawo kuti nokukurumidza apore uye nani kunyatsoshanda basa.

General mazano mashandisiro yemitambo zvokuwedzera

Usati watanga kurovedzwa simba inokurudzirwa yaunodya pamusoro arginine uye glutamine, izvo achabatsira kuti inflow ropa tsandanyama. Application inokurudzirwa usina chawadya nokuda 1 awa pamberi Workout.

Pakarepo pamberi pakatanga kudzidziswa achava rationally whey mapuroteni drink akabatana anononoka makabhohaidhiretsi uye creatine.

Mushure wokupedzisira chiitwa havi tsandanyama kukura vanofanira glutamine pamwe leucine.

An awa mushure Workout, zviri kushandiswa zvinokosha zvemarudzi whey mapuroteni pamwe creatine uye nyore digestible makabhohaidhiretsi.

Nokutevera Nzira yemitambo zvokuwedzera zvakadaro, unogona kuva 100% nechokwadi, kuti dzidzo simba achaunza iwe kunonyanyisa kunoguma pfupi zvichibvira nguva.