Nthawi zina, sizingakhale zomveka kuti wothamanga achite khama kwambiri ndikukakamiza maphunziro ake. Ngati gulu la minofu lakhazikika, ndikokwanira kugwiritsa ntchito zolimbitsa thupi zingapo pophunzitsa. Nthawi zina izi zimakhala zofunikira. Mwachitsanzo, ngati munthu alibe nthawi yokwanira kuti amalize kulimbitsa thupi kwambiri, pulogalamu yoyambira imachepetsa nthawiyo.
Nthawi imachepetsedwa pochotsa mayendedwe akutali: zotsalira zokha ndizomwe zimatsalira - zomwe zimafunikira kuti minofu ikule. Nthawi yomweyo, wothamanga amachita masewera olimbitsa thupi osapitilira 5-6 pa masewera olimbitsa thupi, ndikupanga zofunikira kwambiri kuti minofu ikule, koma amathera nthawi yocheperako komanso zofunikira pa izi.
Lero tiwona momwe pulogalamu yophunzitsira yopezera minofu ndi zomwe ndizopindulitsa ndi zoyipa zake.
Cholinga cha pulogalamu yoyambira
Pulogalamuyi ndiyoyenera magulu osiyanasiyana ophunzira:
- Kwa othamanga odziwa bwino, malinga ndi mfundo yanthawi yayitali yonyamula kapena kupumula ku kulimbikira.
- Kwa othamanga oyamba - maziko ake amaphunzitsa momwe angagwirire bwino minofu ndikumanga maziko olimba.
- Ectomorphs ndi mesomorphs omwe akufuna kukhala ndi minofu yabwino kwambiri.
- Atsikana omwe amatengeka kwambiri ndi masewera achitsulo ndipo sanaphunzire kumvera matupi awo.
- Othamanga omwe kulimbitsa thupi ndi kuwoloka ndi zomwe amakonda, koma osati moyo kapena ntchito.
Ubwino wa pulogalamu yoyambira
Ubwino waukulu wamaphunziro awa:
- Kuchita mayendedwe olimba amitundu yambiri kumalimbikitsa kukula kwa magulu akulu ndi ang'onoang'ono a minofu ndikuwonjezeka kwa zisonyezo zamphamvu.
- Kusunga nthawi. Simumakhala nthawi yayitali pazochita zanu zokha, nthawi yolimbitsa thupi imachepetsedwa ndi 1.5-2 nthawi.
- Pafupifupi chitsimikizo chonse kuti simudzapitirira. Nthawi zambiri, othamanga oyamba amawonjezera kudzipatula kwambiri pulogalamuyo kuphatikiza pamunsi, chifukwa, minofu imapanikizika kwambiri, ilibe nthawi yoti ichiritse komanso sikukula.
Zoyipa za pulogalamuyi
Komabe, pulogalamu yoyambira kulemera sikungakhale ndi zopinga zake:
- Zochita zofunika kwambiri ndizopweteka. Mwachitsanzo, makina osindikizira a benchi amatha kuvulaza manja anu, zigongono, ndi mapewa, ndipo ma barbell squats amatha kuvulaza mawondo kapena kumbuyo kwanu.
- Ochita masewera ena amakhala ndi chiyembekezo chotsamira m'mimba mwa hypertrophy. Kukhazikitsidwa nthawi zonse pamunsi kumangowonjezera. Zotsatira zake, chiuno chachikulu komanso chiopsezo cha nthenda ya umbilical. Koma izi zimagwira ntchito ndi zolemera zolemetsa (mwachitsanzo, zakufa kuchokera ku 200 kg).
- Zokhudza zamaganizidwe. Zimakhala zovuta tsiku ndi tsiku kudzipangira ntchito yolemetsa yochita masewera olimbitsa thupi: kwa othamanga ambiri ndi othamanga achikazi ndizosavuta kuti azidzipatula okha - samakweza dongosolo lamanjenje kwambiri.
Malangizo polemba database
Malangizo angapo akatswiri:
- Mukamachita masewera olimbitsa thupi, onetsetsani kwambiri kupumula ndi kuchira. Palibe nzeru kuphunzitsira tsiku lililonse - minofu yanu ndi zida zanu zomangika sizikukonzekera izi, posakhalitsa chilichonse chitha ndi kuvulala kapena kuwonongera. Njira yabwino kwambiri pazovuta izi katatu pamlungu.
- Osayika ma squats ndi ma deadfts tsiku lomwelo. Izi ndizolemera kwambiri pamunsi kumbuyo ndi zotuluka msana.
- Tengani tsiku limodzi kapena awiri ampumulo wathunthu musanaphunzitse gulu lanu la minofu. Izi zithandizira kuchira msanga komanso kukula msanga.
- Nthawi yopuma yanu pakati pa seti. Yesetsani kupumula osapitilira 1.5-2 mphindi, mu squats ndi ma deadlifts nthawi ino akhoza kulimbikitsidwa mpaka mphindi 3-4.
- Ganizirani za kulimbitsa thupi ndi kutsekeka kwa minofu, osati kulemera. Popanda ukadaulo, kulemera sikutanthauza kanthu. Koma nthawi yomweyo, yesetsani kukulitsa mphamvu zanu.
- Sinthani zolimbitsa thupi zanu kuti zigwirizane ndi nthawi yanu. Mwachitsanzo, ngati Loweruka ndi tsiku lanu lopuma, pomwe mutha kugona nthawi yayitali ndikudya zochulukirapo, chifukwa chake kuti mupeze bwino, ndibwino kuyika kulimbitsa thupi kwambiri Loweruka.
- Musaiwale kukonza katundu wanu. Maphunziro osasangalatsa nthawi zonse amatsogolera kuyima. Ngati mukuwona kuti mwasiya kukula ndikulimba, sinthani njira yophunzitsira. Phunzitsani zolimba sabata limodzi ndikuwunikira ina, kuchepetsa zolemera zolemera ndi 30-40%, kukulitsa kubwereza ndipo osalephera. Izi zipatsa minofu yanu, mafupa ndi mitsempha yanu mpumulo wolemera, zomwe zingapangitse kupita patsogolo kwakukulu mtsogolo.
Pulogalamu yoyambira amuna
Dongosolo loyambira maphunziro a amuna limaphatikizapo zolimbitsa thupi zolumikizana zingapo zomwe zimachitika pakabwereza pakati (6 mpaka 12). Njirayi imabweretsa kuchuluka kwa minofu ya hypertrophy.
Kugawika kwa masiku atatu kuli motere:
| Lolemba (chifuwa + triceps + deltas) | ||
| Bench atolankhani | 4x12,10,8,6 |  |
| Onetsani Dumbbell Press | 3x10 |  © Makatserchyk - stock.adobe.com |
| Kuviika ndi zolemera zina | 3x10-12 |  |
| Bench atolankhani mwamphamvu | 4x10 |  |
| Arnold atolankhani | 4x10-12 |  |
| Kukoka kwakukulu kwa barbell | 4x12 |  © Makatserchyk - stock.adobe.com |
| Lachitatu (kumbuyo + biceps) | ||
| Deadlift tingachipeze powerenga | 4x12,10,8,6 |  |
| Kukoka kwakukulu ndi zolemera zina | 4x10-12 |  |
| Kokani bala ku lamba | 4x10 |  © Makatserchyk - stock.adobe.com |
| Njira Yopapatiza Yogwira Mzere | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ma curls oyimirira | 4x10 |  © Makatserchyk - stock.adobe.com |
| Kupotoza mu simulator | 3x12 |  |
| Lachisanu (miyendo) | ||
| Magulu Amapewa A Barbell | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Lembani mwendo mu simulator | 3x10 |  |
| Mapapu a Barbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ku Romania Dumbbell Deadlift | 4x10 |  |
| Kuyimitsa Ng'ombe | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Mwendo wopachikika umakwera pa bar yopingasa | 3x10-12 |  |
Chifukwa chake, m'masiku atatu mugwiritsa ntchito magulu onse aminyewa. Olimbitsa thupi ndi ochepa (osapitirira maola 1-1.5), koma kwambiri. Timayesetsa kugwira ntchito ndi zolemera zabwino ndikupumula pang'ono pakati pama seti. Ngati ntchitoyi ikuwoneka kuti siyokwanira munthu wina, onjezerani ntchito imodzi. Komabe, kumbukirani kuti cholinga chathu ndikupita patsogolo kwambiri osaphedwa nthawi zonse pamaphunziro.
Pulogalamu yoyambira atsikana
Pulogalamu yoyamba yophunzitsira azimayi imakhala ndi masewera olimbitsa thupi omwe amachitika mobwerezabwereza pakati pa 10 ndi 15. Ndi njirayi, simudzachulukitsa zimfundo ndi mitsempha ndikufulumira kutulutsa minofu.
Kudzipatula komweko kwa masiku atatu kumawoneka motere:
| Lolemba (chifuwa + triceps + deltas) | ||
| Makina osindikizira a benchi ya Dumbbell | 4x10 |  |
| Anakhala pansi osindikizira pachifuwa | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Bench atolankhani mwamphamvu | 4x10 | |
| Anakhala pansi Dumbbell Press | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Kukoka kwakukulu kwa barbell | 4x12 | © Makatserchyk - stock.adobe.com |
| Kupotoza pa benchi | 3x12-15 |  |
| Lachitatu (kumbuyo + biceps) | ||
| Mzere wokhotakhota wa chapamwamba mpaka pachifuwa | 4x10 |  © Makatserchyk - stock.adobe.com |
| Mzere wa dumbbell imodzi ku lamba | 4x10 |  |
| Njira Yopapatiza Yogwira Mzere | 3x10 | © Makatserchyk - stock.adobe.com |
| Cham'mbali chikoka pa block | 3x10 |  © tankist276 - stock.adobe.com |
| Kuyimirira kwa dumbbell curls | 3x10 |  |
| Bweretsani ma crunches pa benchi | 3x10-12 |  |
| Lachisanu (miyendo) | ||
| Magulu Amapewa A Barbell | 4x10-12 | © Vitaly Sova - stock.adobe.com |
| Makina osokoneza makina | 3x10-12 |  © mountaira - stock.adobe.com |
| Dumbbell Lolunjika Mwendo Deadlift | 4x10-12 | |
| Mapapu a Smith | 3x10 |  © Alen Ajan - stock.adobe.com |
| Glute mlatho wokhala ndi barbell kapena makina | 4x10-12 |  © ANR Production - stock.adobe.com |
| Kuyimitsa Ng'ombe | 4x15 | © Makatserchyk - stock.adobe.com |
Kulimbikitsidwa pagawoli kuyenera kukhala pa ma quadriceps, ma hamstrings ndi matako - madera omwe atsikana ambiri amawona kuti ndi "ovuta". Ndikwabwino kulimbitsa magulu otsalawo mwanjira yopepuka kuti musalemetse kwambiri malo ndi mitsempha ndikuyang'ana kupsinjika konse kwamagulu olumikizana, kenako kupita patsogolo kwake kudzakhala kwakukulu.
Pulogalamu yoyambira kwa oyamba kumene
Oyamba kumene ayenera kupita patsogolo pang'onopang'ono pamaphunziro. Poyambira koyambirira kwa miyezi ingapo yoyambirira ndi pulogalamu yophunzitsira yathunthu komwe mumagwirira ntchito thupi lanu lonse. Izi zipanga nthaka yachonde yophunzitsira mphamvu zowonjezera: phunzirani njira yolondola, pezani minofu yoyamba, khalani olimba ndikukonzekera ziwalo ndi mitsempha yantchito yovuta kwambiri. Kulimbitsa thupi katatu pamlungu kudzakhala kokwanira.
Chifukwa choti oyamba kumene amakhala ndi zolemera zazing'ono, minofu imakhala ndi nthawi yochira, ngakhale kugwira ntchito katatu pamlungu. Muyenera kusinthana kuti mugawane pomwe zolemera zomwe zikugwira ntchito zikuchulukirachulukira ndipo mukumva kuti simungathe kupezanso bwino.
Chovuta chimakhala ndi zolimbitsa thupi ziwiri zomwe ziyenera kusinthidwa. Mwachitsanzo, sabata yoyamba Lolemba mumachita koyamba, Lachitatu - lachiwiri, Lachisanu - koyamba, ndipo Lolemba sabata yamawa - kulimbitsa thupi kwachiwiri, ndi zina zambiri.
| Kulimbitsa thupi 1 | ||
| Bench atolankhani | 4x10 | |
| Amadziponya pazitsulo zosagwirizana | 3x10-12 | |
| Kukoka kwakukulu | 4x10-12 | |
| Mzere wa dumbbell imodzi ku lamba | 4x10 | |
| Anakhala pansi Dumbbell Press | 4x10-12 | © Makatserchyk - stock.adobe.com |
| Makina osindikizira mwendo | 4x10-12 | |
| Kunama kopindika mwendo mu simulator | 3x12 |  © Makatserchyk - stock.adobe.com |
| Kupotoza pa benchi | 3x12 | |
| Kulimbitsa thupi 2 | ||
| Onetsani makina osindikizira | 4x10 | © Makatserchyk - stock.adobe.com |
| Bench atolankhani mwamphamvu | 4x10 | |
| Njira Yopapatiza Yogwira Mzere | 3x10 | © Makatserchyk - stock.adobe.com |
| Mzere wa T-bar womangika pang'ono | 3x10 |  |
| Kukoka kwakukulu kwa barbell | 4x12 | © Makatserchyk - stock.adobe.com |
| Makina osokoneza makina | 4x10-12 | © mountaira - stock.adobe.com |
| Ku Romania Dumbbell Deadlift | 4x10-12 | |
| Mwendo wopachikidwa ukukwera | 3x10-12 | |
Yesetsani kukulitsa zizindikiritso zanu zamagetsi ndikulimbitsa thupi kulikonse, koma osapweteketsa luso lanu. Pulogalamuyi siyikuphatikiza zakufa zakunyumba ndi ma squat, chifukwa izi ndizovuta kwambiri ndipo ndizovuta kuchita nawo pulogalamu yoyambira kumene ya oyamba kumene. Poyamba, muyenera kupanga korset ya minofu pochita zina, zolimbitsa thupi kumbuyo ndi miyendo, ndipo mutangoyamba kumene kuphunzira njira yakufa ndikukweza ndi zolemera zazing'ono zogwirira ntchito (makamaka motsogozedwa ndi wophunzitsa).
