The 3 Day Weight Split ndi pulogalamu yapadera yolimbitsa thupi. Amagwiritsidwa ntchito ndi onse oyamba kumene komanso othamanga odziwa zambiri. Kugwira ntchito mwakhama katatu pamlungu kumatsimikizira kukula kwakanthawi kwamphamvu yama minofu ndi nyonga popanda kupondereza komanso kuchira kwathunthu. Njirayi imagwira ntchito bwino kwa othamanga "achilengedwe" omwe sagwiritsa ntchito mankhwala. Kwa iwo, kulimbitsa thupi katatu pamlungu ndiye njira yabwino kwambiri.
Lero tiwona momwe tingapangire magawano othandiza masiku atatu kuti minofu ipindule komanso zomwe aphatikizidwe pulogalamuyi.
Kodi kugawanika ndi chiyani?
Mfundo yophunzitsira yotchedwa "kugawanika" imatanthauza kuti "timaphwanya" thupi m'magulu osiyana siyana ndikuwaphunzitsa masiku osiyanasiyana. Ubwino wa njirayi ndikuti magulu aminyewa amakhala ndi nthawi yambiri kuti achire ndikukula. Pamene mnofu umodzi ukupuma, timaphunzitsa inayo. Kuchita zolimbitsa thupi katatu pa sabata kumabweretsa patsogolo.
Kupatukana kwachikale
Kugawa kumatha kupangidwa kwa masiku 2-7. Komanso, kwa othamanga odziwa bwino, pulogalamu yogawanika ndi yolandirika, pomwe gulu limodzi lamphamvu limagwira kangapo pa sabata. Makina athu amamangidwa mosiyana, mmenemo minofu iliyonse imanyamula kamodzi pa sabata... Izi zimatsimikizira kuchira kwathunthu musanachite masewera olimbitsa thupi. Njirayi idzapangitsa kukula kwa minofu yabwino kwambiri.
Nthawi zambiri, pophunzitsidwa kugawanika, minofu yolumikizana imaphunzitsidwa tsiku limodzi. Mwachitsanzo, chifuwa ndi triceps, kumbuyo ndi biceps. Ma triceps amatenga gawo lawo pamasewera aliwonse pachifuwa, komanso ma biceps pamizere yakumbuyo. Atamaliza katundu wamkulu pagulu lalikulu la minofu, wothamangayo amaliza minofu yaying'ono yotopa kale.
Njira ina
Palinso njira ina - yophunzitsira minofu yotsutsana panthawi. Mwachitsanzo, ma biceps pambuyo poyeserera pachifuwa kapena ma triceps mukamaliza masewera olimbitsa thupi. Itha kugwiritsidwa ntchito nthawi ndi nthawi, koma osapitilira - sikuti aliyense adzakhala woyenera kuphunzira motere.
Tiyerekeze kuti mwagwira ma biceps anu Lolemba ndipo mudzapumulanso kumbuyo Lachitatu. Pansi pazikhalidwezi, ndikofunikira kuti musamalire kwambiri - ndizosatheka kuphunzitsanso msana wanu ngati ma biceps anu sanapezeke kuyambira Lolemba. Popita nthawi, izi zithandizira kuwononga magulu ang'onoang'ono a minofu, omwe sadzayankhanso katundu aliyense ndipo adzafooka. Zotsatira zake, ma triceps ofooka sangakulolereni kuyika zolemba mu benchi, ma biceps ofooka sangakulolereni kuti mukokere mwachizolowezi, ndi zina zotero.
Gawani ectomorph
Ectomorphs zimawavuta kukhala ndi minofu, chifukwa chake kugawanika kwa masiku atatu kwa anthu omwe ali ndi mtundu wamtunduwu ayenera kumangidwa mozungulira zolimbitsa thupi zingapo. Amagwiritsa ntchito magulu akulu kwambiri aminyewa.
Pofuna kuti musamagwire ntchito mopitilira muyeso komanso kuti musadzilowetsere mphamvu, ndikulimbikitsidwa kuchita zolimbitsa thupi mwachidule koma mopitirira muyeso - osaposa mphindi 45-60.
Ngati simungakwaniritse malire a nthawi, tikulimbikitsidwa kumwa zakumwa zingapo za BCAAs ndi 30-50 g wa chakudya chosavuta (mwachitsanzo, amylopectin kapena glucose) panthawi yolimbitsa thupi. Izi zipondereza ukapolo ndikulimbikitsa. Imwani zomwezo mukatha kuchita masewera olimbitsa thupi. Kuti mugwire bwino ntchito, sankhani chakudya choyenera cha ectomorph. Popanda kudya zofunikira tsiku ndi tsiku zamapuloteni, mafuta ndi chakudya, palibe kulimbitsa thupi komwe kungakhale kopindulitsa.
Kugawikana komwe kumawoneka motere:
| Lolemba (pachifuwa + pamakhala mapewa) | ||
| Zolimbitsa thupi | Chiwerengero cha njira zobwerezabwereza | Chithunzi |
| Bench atolankhani | 4x12,10,8,6 |  |
| Onetsani Dumbbell Press | 3x10 |  © Makatserchyk - stock.adobe.com |
| Kusambira pazitsulo zosagwirizana | 3x12-15 |  |
| Bench atolankhani mwamphamvu | 3x10 |  |
| Arnold atolankhani | 4x10-12 |  |
| Kupotoza pa benchi | 3x12-15 |  |
| Lachitatu (kumbuyo + biceps) | ||
| Kutha | 4x12,10,8,6 |  |
| Kukoka kwakukulu | 4x10-15 |  |
| Mzere wa Dumbbell | 3x10 |  |
| Njira Yopapatiza Yogwira Mzere | 3x10 |  © Makatserchyk - stock.adobe.com |
| Kukweza bala la ma biceps | 3x12 |  © Makatserchyk - stock.adobe.com |
| Mwendo wopachikidwa ukukwera | 4x10-15 |  |
| Lachisanu (miyendo) | ||
| Magulu | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Makina osindikizira mwendo | 3x10-12 |  |
| Ku Romania Dumbbell Deadlift | 4x12 |  |
| Kunama kopindika mwendo mu simulator | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Kuyimirira Ng'ombe | 4x15 |  © Makatserchyk - stock.adobe.com |
Monga mukuwonera, pafupifupi maphunziro onse amamangidwa mozungulira mayendedwe oyambira. Ectomorphs omwe ali ndi maphunziro oyambira amaphunzitsidwa bwino motere. Pokhapokha mutapeza makilogalamu 5 mpaka 10 a minofu ndikwaniritsa zizindikiro zamphamvu zomwe mungakulitse voliyumu ndikuwonjezera mayendedwe akutali.
Ngati simukudziwa chitsulo kapena mtundu wina uliwonse wamasewera, ndibwino kuti muyambe ndi pulogalamu ya fullbadi - thupi lonse likamalimbitsa thupi lililonse. Ndipo patangopita miyezi ingapo kuti musinthe kuti mugawane.
Pulogalamu ya Mesomorph masiku atatu
Mosiyana ndi ma ectomorphs, ma mesomorphs amapeza minofu kukhala yosavuta. Chifukwa chake, kugawanika kwamasiku atatu kwa mesomorphs pamisa kudzakhala kosiyana pang'ono.
Mesomorphs sangakhale pamzere maphunziro awo onse mozungulira. Mukamaphunzira zambiri, zimakhala bwino. Chitani zoyenda zokha kuti muziyenda magazi mwamphamvu, yambitsani zinthu kuchokera pamtanda ndi masewera a karati, chitani zamtima (ngati munganenepe pamodzi ndi minofu). Kenako mudzakhala ndi thupi labwino, lamphamvu komanso logwira ntchito. Ndipo ngati mumayang'anitsitsa zakudya zanu ndikusamalira zakudya zoyenera komanso zopatsa thanzi kwa mesomorph, mumakhala otsimikiza mtima.
Palibe malire okhwima pa nthawi yophunzitsira, koma ndikofunikira kuti mukwaniritse ola limodzi ndi theka:
| Lolemba (chifuwa + triceps + kutsogolo ndi pakati delts) | ||
| Zolimbitsa thupi | Chiwerengero cha njira zobwerezabwereza | Chithunzi |
| Onetsani Press Press ya Barbell | 4x10 |  © Makatserchyk - stock.adobe.com |
| Kusindikiza kwa Dumbbell pa benchi yopingasa | 3x10-12 |  |
| Kusambira pazitsulo zosagwirizana | 3x10-12 | |
| Bench atolankhani mwamphamvu | 3x10 | |
| Atolankhani aku France okhala ndi barbell | 3x12 |  |
| Anakhala pansi Dumbbell Press | 4x12 |  © Makatserchyk - stock.adobe.com |
| Kukoka kwakukulu kwa barbell | 3x12 |  © Makatserchyk - stock.adobe.com |
| Lachitatu (kumbuyo + biceps + kumbuyo delta) | ||
| Kutha | 4x12,10,8,6 | |
| Kukoka kwakukulu | 4x10-12 | |
| Mzere wopindika | 3x10 |  © Makatserchyk - stock.adobe.com |
| Njira Yopapatiza Yogwira Mzere | 3x10-12 | © Makatserchyk - stock.adobe.com |
| Cham'mbali | 3x10-12 |  © tankist276 - stock.adobe.com |
| Dumbbell amapindika ma biceps atakhala pabenchi lokonda | 4x10 |  © Makatserchyk - stock.adobe.com |
| Ma swumbbells osunthika | 4x15 |  © Makatserchyk - stock.adobe.com |
| Lachisanu (miyendo + abs) | ||
| Magulu | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Zoyambira kutsogolo | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Mapapu a Barbell | 4x15-20 |  © Makatserchyk - stock.adobe.com |
| Kunama kopindika mwendo mu simulator | 3x12-15 | © Makatserchyk - stock.adobe.com |
| Kuyimirira Ng'ombe | 4x15 | © Makatserchyk - stock.adobe.com |
| Bweretsani ma crunches pa benchi | 3x10-15 |  |
| Kupotoza mu simulator | 3x12-15 |  |
Njira yophunzitsira mesomorphs ndiyosiyana ndi kuchita masewera olimbitsa thupi, monganso ma ectomorphs. Kudzipatula kumabwera apa - izi zimapangitsa kuti magazi aziyenda bwino minofu. Koma ma mesomorphs sayenera kuchita mantha kuti azichita masewera olimbitsa thupi kwambiri.
Nthawi ndi nthawi, mutha kuwonjezera zosiyanasiyana pamachitidwe anu ophunzitsira ndikusintha ntchito yambiri yosasangalatsa ndi chitsulo pakugwiritsira ntchito CrossFit - kuti mukhale olimba komanso olimba.
Gawa kulemera kwa ma endomorphs
Vuto lalikulu la ma endomorphs ndikuchepa kwama metabolism. Chifukwa cha izi, amakhala ndi mafuta ambiri osakanikirana. Chinsinsi chothana ndi vutoli: maphunziro azolimbitsa thupi komanso maphunziro a Cardio, chakudya choyenera komanso kuchira. Kulimbitsa thupi kuyenera kukhala kwakutali: ndikofunikira kukhala ndi nthawi yokwanira kumaliza ntchito zonse za aerobic ndi anaerobic nthawi imodzi.
Chifukwa chake, kuchuluka kwakukulu kwama calories kumagwiritsidwa ntchito pochita masewera olimbitsa thupi, ndipo kumwa kwawo kumapitilira ataphunzira. Chifukwa chake, pamafuta owopsa kwambiri onjezerani maminiti 30 a mtima pamapeto pa kulimbitsa thupi kulikonse... Chitani momwe mumamverera, pogwiritsa ntchito zida zomwe mumakonda pamtima: chopondera, masewera olimbitsa thupi, ellipse, stepper, ndi zina zambiri.
Kugawa kwamasiku atatu kwa endomorph kumatha kuwoneka motere:
| Lolemba (chifuwa + triceps + kutsogolo ndi pakati deltas) | ||
| Zolimbitsa thupi | Chiwerengero cha njira zobwerezabwereza | Chithunzi |
| Bench atolankhani | 4x12,10,8,6 | |
| Onetsani makina osindikizira | 3x10 | © Makatserchyk - stock.adobe.com |
| Anakhala pansi osindikizira pachifuwa | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Bench atolankhani ataimirira | 4x10-12 |  |
| Makina osindikizira a ku France | 3x12 |  |
| Bickback ndi ma dumbbells | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Kukoka kwakukulu kwa barbell | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Sungani zolumikizira mbali | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Lachitatu (kumbuyo + biceps + kumbuyo delta) | ||
| Kukoka kwakukulu | 4x10-15 | |
| Mzere wopindika | 4x10 | © Makatserchyk - stock.adobe.com |
| Njira Yopapatiza Yogwira Mzere | 3x10 | © Makatserchyk - stock.adobe.com |
| Mzere wa Dumbbell | 3x10 | |
| Kutengeka | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Ma biceps okhazikika | 3x12 | © Makatserchyk - stock.adobe.com |
| Dumbbell Curls pa Bench ya Scott | 3x10 |  © Makatserchyk - stock.adobe.com |
| Kumaphunzitsa Kumbuyo Kwa Delta | 4x15 |  © fizkes - stock.adobe.com |
| Lachisanu (miyendo + abs) | ||
| Magulu | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Makina osindikizira mwendo | 3x12 | |
| Kuwonongeka kwa barbell yaku Romania | 4x10-12 |  |
| Mphuno ya Dumbbell | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Kuyimirira Ng'ombe | 4x15 | © Makatserchyk - stock.adobe.com |
| Kupotoza pa benchi | 3x12-15 | |
| Mwendo wopachikidwa ukukwera | 3x10-12 | |
Kuchita cardio pafupipafupi mutaphunzitsidwa mphamvu kumakulitsani kutentha kwa kalori. Ponena za zolimbitsa thupi, ndizofanana ndi pulogalamu ya mesomorph, kudzipatula pang'ono chabe kwawonjezedwa. Kupumula mpaka kupumula pakati pamagulu olimbitsa thupi, izi zimatha kutenga mphindi 2-3. Muzipinda zodzipatula, yesetsani kupuma pang'ono - pafupifupi mphindi, kuti mupumulitse kupuma.
Musaiwale kuti mukufuna zochuluka za kalori kuti mupindule. Koma ma endomorphs nthawi zambiri amapeza zochulukirapo chifukwa cha chibadwa chawo. Chifukwa chake, musanayimbire ndibwino kuti muyambe kuuma - mafuta amafunitsitsa "kumamatira" kwa omwe alipo.
