Nthawi zambiri zimachitika kuti wothamanga amakhala ndi nthawi yochepa ndipo sangathe kupita kumalo ochitira masewera olimbitsa thupi koposa kawiri pamlungu. Anthu ambiri amatha kusankha kuti maphunziro osowa oterewa alibe phindu ndipo amataya chidwi pakuphunzira. Momwe mungaphunzitsire zotere - osasiya kugwira ntchito pathupi lanu? Kuphunzira mwachilengedwe sikugwira ntchito pankhaniyi.
Komabe, mutha kukula ngakhale mutaphunzitsidwa kawiri pa sabata, chifukwa cha izi muyenera zinthu zitatu: kusasinthasintha, kusasinthasintha komanso kusasinthasintha. Njira yokhayo yochitira izi ndikugawa kwamasiku awiri. Kuwona maphunziro awa, mupitabe patsogolo nthawi zonse ngakhale mutachezera kawiri kumalo olimbitsira thupi sabata iliyonse.
Werengani nkhaniyi mpaka kumapeto ndipo muphunzira momwe mungamangire bwino pulogalamuyi ndi zomwe zingapangitse kuti thupi lanu likule bwino.
Kodi kugawanika kwamasiku awiri ndi kotani?
Lamulo logawa limatanthauza kuti timaphunzitsa magulu osiyanasiyana a minofu masiku osiyanasiyana, osati thupi lonse kulimbitsa thupi. Chifukwa chake, tili ndi masiku awiri okha kuti tithetse minofu yonse. Ndizomveka kwambiri kuthyola thupi lathu pamwamba ndi pansi.
Mfundo yophunzitsira
Tsiku limodzi, timatha kumaliza minofu yonse yakumtunda - pachifuwa, kumbuyo, mikono, mapewa ndi abs, kuchita zolimbitsa thupi 2-3 zamagulu akulu am'mimba ndi chimodzi chaching'ono. Kuchuluka kwa ntchitoyi kudzakhala kokwanira kuwapangitsa kuti azikhala bwino ndikupatsanso zofunikira pakukula. Pambuyo masiku awiri kapena atatu tikupuma kwathunthu titamaliza kulimbitsa thupi, timachita kulimbitsa thupi kwathunthu pamiyendo, kuyesera kunyamula bwino ma quadriceps, hamstrings, glute ndi ng'ombe yamphongo nthawi imodzi.
Izi zimakupatsani nthawi yochulukirapo yokwanira kuti muchiritse bwino pakati pa zolimbitsa thupi. Kupatula apo, ndikukula kwa minofu, nthawi yochulukirapo imafunikira kuti achire. Chifukwa chake, ndibwino kuti muzipangitsa zolimbitsa thupi kukhala zolemetsa, kupereka zabwino zonse munjira iliyonse ya masewera olimbitsa thupi. Mwanjira imeneyi mudzakula ndikulimba mukamagwiritsa ntchito kugawanika kwamasiku awiri. Ngati muphunzitsa mosasamala, simukwaniritsa zambiri - kulimbitsa thupi kawiri pasabata sikokwanira chifukwa chantchito yochepa.
Inde, sipadzakhala kukula ngakhale popanda chakudya chokwanira. Mufunika kuchuluka kwa ma calories mu kuchuluka kwa 10-20% yamtengo watsiku ndi tsiku kwa wothamanga.
Njira ina yogawika masiku awiri:
Malangizo ogwiritsira ntchito pulogalamuyi
Pulogalamuyi ndiyabwino kwa othamanga omwe:
- Palibe nthawi kapena mwayi wopita ku masewera olimbitsa thupi.
- Koma nthawi yomweyo, pali zofunikira zokwanira (chakudya, kugona) kuti mupulumuke.
Tikamaphunzira mfundo yogawika kwa masiku awiri, timagwiritsa ntchito magulu akuluakulu angapo nthawi imodzi. Chifukwa chake, ndikofunikira kugwiritsa ntchito zolimbitsa thupi zolemetsa zokha, pambuyo pake muyenera kuchira kwanthawi yayitali (tili ndi sabata la izi), ndikudzipatula pang'ono. Nthawi zina kungakhale kwanzeru kuwonjezera kuchuluka kwa Cardio kumapeto kwa kulimbitsa thupi kwanu. Momwe mungaphatikizire bwino izi kwa anthu okhala ndi mitundu yosiyanasiyana ya thupi, werengani m'magawo otsatirawa.
Kulimbitsa thupi masiku awiri Ectomorph
Chofunikira kwambiri ma ectomorphs sikuti ugwere mkhalidwe wamatsenga. Kulimbitsa thupi kwawo kuyenera kukhala kwakanthawi komanso kokwanira.
Nthawi yabwino yophunzitsira ndi ola limodzi. Zolemba malire - chimodzi ndi theka. Komanso, musaiwale kuwonjezera chakudya choyenera cha ectomorph, chomwe chithandizira kwambiri maphunziro.
| Kutentha thupi | ||
| Zolimbitsa thupi | Chiwerengero cha njira zobwerezabwereza | Chithunzi |
| Kukoka kwakukulu | 4x10-15 |  |
| Mzere wopindika | 4x8-12 |  © Makatserchyk - stock.adobe.com |
| Bench atolankhani | 4x12,10,8,6 |  |
| Onetsani makina osindikizira | 3x10 |  © Makatserchyk - stock.adobe.com |
| Bench atolankhani ataimirira | 3x10-12 |  |
| Kupotoza mu simulator | 3x12-15 |  |
| Mwendo wopachikidwa ukukwera | 3x10-12 |  |
| Kuchita masewera olimbitsa thupi | ||
| Anakhala Kutambasula Mwendo | 3x15-20 (kutentha) |  © Makatserchyk - stock.adobe.com |
| Magulu Amapewa A Barbell | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Press miyendo papulatifomu | 3x10-12 |  |
| Zolakalaka zaku Romanian | 4x10 |  |
| Mapangidwe a Dumbbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Kuyimitsa Ng'ombe | 4x15 |  |
Zitha kuwoneka kuti kulimbitsa thupi pang'ono - sikokwanira, mwachitsanzo, mayendedwe osiyana a ma biceps, ma triceps, ma deltas apakati ndi kumbuyo. Komabe, powonjezera machitidwe onsewa, tidzalemetsa kwambiri pulogalamuyi. Muyenera kukhala osachepera maola awiri mukuchita maphunziro, ndipo kuthekera kwake kumakhala kotsika. Kwa ma ectomorphs okhala ndi magawano oterewa, zoyeserera zoyambira kumbuyo, chifuwa ndi mapewa zidzakhala zokwanira, pomwe magulu ang'onoang'ono pamwambapa amatenga nawo mbali.
Mukamaphunzira, ndibwino kuti mugwiritse ntchito malo ogulitsira a BCAAs ndi chakudya chosavuta, zidzakuthandizani kuti muzichita bwino komanso kupewa kupanga hormone ya cortisol. Mukamaliza maphunziro, mutha kumwanso malo omwera omwewo kapena gawo la opeza.
Ma ectomorphs a Cardio amakhumudwitsidwa kwambiri, pokhapokha zikafunika pazifukwa zathanzi.
Gawa misa ya mesomorph
Kwa mesomorphs, njira yophunzitsira ndiyofanana. Amakhala ndi minofu mosavuta, ngakhale "mesomorphs" oyera ndi osowa. Amatha kuchita voliyumu yochulukirapo kuposa ma ectomorphs, ndipo kuchuluka kwa kalori mwina sikungakhale kwakukulu, 10-15% ikhala yokwanira.
| Kutentha thupi | ||
| Zolimbitsa thupi | Chiwerengero cha njira zobwerezabwereza | Chithunzi |
| Mzere wopindika | 4x10 | © Makatserchyk - stock.adobe.com |
| Zokopa Zosintha Zosintha | 4x10-15 |  |
| Bench atolankhani | 4x12,10,8,6 | |
| Onetsetsani ku Smith pa benchi yoyenda | 3x10-12 |  © Zithunzi za Odua - stock.adobe.com |
| Dumbbell Anakhala Atolankhani | 4x12 |  © Makatserchyk - stock.adobe.com |
| Kukoka kwakukulu kwa barbell | 4x12 |  © Makatserchyk - stock.adobe.com |
| Kupotoza pa benchi | 4x12-15 |  |
| Bweretsani ma crunches pa benchi | 4x10-15 |  |
| Kuchita masewera olimbitsa thupi | ||
| Anakhala Kutambasula Mwendo | 3x15-20 (kutentha) | © Makatserchyk - stock.adobe.com |
| Magulu Amapewa A Barbell | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Press miyendo papulatifomu | 4x12 | |
| Zolakalaka zaku Romanian | 4x10-12 | |
| Mapapu a Barbell | 4x10 |  © Makatserchyk - stock.adobe.com |
| Kuyimirira Ng'ombe | 5x15 |  © Makatserchyk - stock.adobe.com |
Ma genetics a mesomorphs amasinthidwa bwino kuti akhale ndi hypertrophy ya minofu, chifukwa chake ambiri amakhala ndi kuchuluka kwamphamvu ndi mphamvu, ngakhale kuchokera kumagwiridwe awiri sabata. Samalani kwambiri ndi zakudya za mesomorph, chifukwa ngakhale atakhala ndi maphunziro oyenerera, koma zakudya zomwe sanasankhe bwino, munthu wokhala ndi thupi lotere amakhala pachiwopsezo, pamodzi ndi minofu, kuti apeze mafuta owonjezera.
Mutha kuwonjezera masewera olimbitsa thupi a Cardio kutengera chizolowezi chonenepa kwambiri. Mwambiri, safunikira.
Pulogalamu yophunzitsira ya Endomorph
Ngakhale othamanga omwe ali ndi ma endomorphic physique omwe alibe mwayi wopita kumalo ochitira masewera olimbitsa thupi amakhala ndi mwayi wopititsa patsogolo thupi lawo ndimagawo awiri pamlungu. Pachifukwa ichi, kugawanika kwamasiku awiri kwa endomorph yachilengedwe, yoperekedwa pansipa, ndibwino kwambiri:
| Kutentha thupi | ||
| Zolimbitsa thupi | Chiwerengero cha njira zobwerezabwereza | Chithunzi |
| Kukoka kwakukulu | 4x10-15 | |
| Mzere wopindika | 4x8-12 | © Makatserchyk - stock.adobe.com |
| Kuyimirira Biceps Curl | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Bench atolankhani | 4x12,10,8,6 | |
| Onetsani makina osindikizira | 3x10-12 | © Makatserchyk - stock.adobe.com |
| Bench atolankhani ataimirira | 4x10-12 | |
| Makina osindikizira a ku France | 3x12-15 |  |
| Ziphuphu pansi ndi kulemera kwina | 3x10-12 |  © fizkes - stock.adobe.com |
| Mwendo wopachikidwa ukukwera | 3x10-12 | |
| Kuchita masewera olimbitsa thupi | ||
| Anakhala Kutambasula Mwendo | 3x15-20 (kutentha) | © Makatserchyk - stock.adobe.com |
| Magulu Amapewa A Barbell | 4x12-15 | © Vitaly Sova - stock.adobe.com |
| Magawo ochepera othyola squats | 4x12-15 |  © mountaira - stock.adobe.com |
| Zolakalaka zaku Romanian | 4x10-12 | |
| Mapapu a Smith | 3x10 |  © Alen Ajan - stock.adobe.com |
| Kunama kopindika mwendo mu simulator | 3x15-20 |  © Makatserchyk - stock.adobe.com |
| Kuyimirira Ng'ombe | 5x15 | © Makatserchyk - stock.adobe.com |
Zochita zina zodzipatula zawonjezedwa kale pano. Palibe chifukwa chogwirira ntchito kuti alephere, ntchito yayikulu ndi "kumaliza" minofu inayake, yomwe idalandirapo kale zolimbitsa thupi poyambirira. Mukusuntha kolemera, kupumula mpaka kuchira, kudzipatula - kupumula kwa mphindi, kuti kupuma kumangobwezeretsedwa. Ntchito yonseyi imatha kutenga maola awiri.
Pamasiku opumula kuchokera pakuphunzitsidwa mphamvu, tikulimbikitsidwa kuti tigwire ntchito yopepuka ya cardio kwa mphindi 30 mpaka 40 kuti tisunge kagayidwe kabwino kake ndikuwotcha mafuta owonjezera. Ngati mulibe nthawi, khalani ndi mtima wolimba, minofu ya glycogen yatha, choncho mafuta okha ndi omwe amawotchedwa.
Ma Endomorphs amafunika kukhala osamala kwambiri za kuchuluka kwawo kwa kalori ngati safuna kupeza zochuluka. Yesetsani kumwa mopitirira muyeso chakudya chodyera, kudya mapuloteni ambiri, ndikukhala mkati mwa 10% ya zomwe mumadya tsiku lililonse.
