Arnolda Shvartseneggera tababarka. guul Philosophy

Arnold Schwarzenegger uma baahna barasho, oo magiciisiina wuxuu u noqday isku. Inkasta oo uu soo iftiimay ee todobaatanaadkii fog iyo tiris ah, tusaale ahaan ee ay guusha ayaa weli u Waxyoon kun oo ciyaartoyda laylis.

Tababarka Arnolda Shvartseneggera - falsafad oo dhan, kuwaas oo ka mid ah, marka lagu daro si ay isu tababarka hoolka, nafaqada, dayactirka iyo hawlgalka ee maskaxda. Waxaas oo dhan wada yahay dhisa formula Liibaanay.

Haddaba si kooban oo ku saabsan nidaamka by kaas oo ku lug Arnold Schwarzenegger. tababarka Bodybuilding ku lug leedahay shakhsiga. Ma jiraan laba qof waa isku mid, oo sidaas daraaddeed ma laba Waddooyinkiisa isku mid in jimicsi fudud. Waa dhif inay suurtagal tahay in la mid ah sida Arnold noqday, ka dib markii uu ka Faydno waxa habkan. Waayo, qof kasta oo u baahan in ay barnaamij tababar gaar ah iyo dib u soo kabashada, taas oo soo jeedin karaa oo keliya muddo sanado ah, isku dayayaan iyo qalad. Waxaad u baahan tahay si aad u ogaato jimicsi iyo si loo ogaado heerka of load.

falsafada Arnold ee

guulaha wayn ee dhisa caanka ah waa horreeya oo dhan falsafad saxda ah, kuwaasoo uu shaqo u yimid. Iyo nuxurka waxa ka mid ah waa in guul ku soo noqon doonaa oo keliya in mid ka mid ah kiis - haddii Orodyahanka waxaa ku hayaa safar kasta jimicsiga. Fasallada xoogga marnaba keeni doonaa natiijada la rabay. Schwarzenegger ayaa waxaa tababar uu u doonaysaan, oo wuxuu ogaaday in uu ogaa wax ugu weyn ee - ka dib markii horumar ah ee muruqyada loo hagaajiyo nolosha dhammaan daliilka ay.

cuntada

cunto ku habboon - aasaas u ah guusha in this cayaaraha adag. Aan logu cunto gaar ah laga fili karo natiijada. Murqaha aan korin sida in, laakiin keliya cunto isku dheeli tiran, oo ku siin kara miisaanka jidhka faa'iido aan baruurta. Haddii muruqa kordhay halkii baruurta, si cunaya midig. Oo haddii aad ku qortay iyo baruurtii, waxaa lagama maarmaan ah in la yareeyo content tamardhac oo cunto ah.

Muddada lagu qalajiyo, oo waxaa lagu fuliyaa ka hor tartanka, Arnold wareegay hooseeyo cunto ee carbohydrates, iyo heerka ay noqon waa ku filan in ay xoogga in ay ku dhaqmaan. Maalin maalmaha ka mid toddobaadkii gabi-calorie sare: sidaas kor u dadajiyaa shiid.

nidaamka tababarka Arnolda Shvartseneggera

dhisa caanka ah 8 jeer toddobaadkii (qaar ka mid ah maalmood oo ay 2 jeer) tababaray. Uu nidaamka ka kooban yahay afar barnaamijyada loogu talagalay dhowr sano:

1. tababarka aasaasiga ah (dabaq).
2. telostroitelstvo Quality (dabaq).
3. tayada telostroitelstvo Alternative.
4. Diyaarinta tartamada.

Barnaamijku wuxuu tababarka aasaasiga ah waxaa ka mid ah a dhista-up ee muruqyada. Tani waxay u baahan la miisaanka culus ka shaqeeya, waxaad u baahan tahay in la kordhiyo todobaadle ah. Talaabadani waxay qaadan kartaa dhowr sano, waxa ay ku xiran dastuurka, dhiirogelin iyo waxqabadka. Marka mass muruqa gaadho size tarin, aad u soo guurto karaa si telostroitelstvu tayo leh.

Wixii bilowga ah waa heerka koowaad ee barnaamijka ugu weyn. Kasta qayb ka mid ah jidhka waa in la tababaray laba jeer toddobaadkii, iyo saxaafadda - maalin kasta.

Maxaa yeelay, dhammaan kooxaha muruqa loo baahan yahay in ay doortaan laba ama saddex layliyo, kuwii hore ka mid ah oo (hal ama laba) waa in aasaasiga ah ama polyarticular. Waxaa ka mid ah, tusaale ahaan, macsarada kursiga keydka, kadalloobsanayo, iyo kuwa kale. Sida caadiga ah lagu sameeyaa la barbell ama dumbbells. Ka dib markii sameeya jimicsiyada aasaasiga ah go'doon ama odnosustavnye. Qaabka Tani, kordhin lugta, iyo kuwa kale. Dadkaas iyaga ah, sida caadiga ah la isticmaalayo qalabka taam.

tababarka Arnolda Shvartseneggera dhacay sida uu barnaamijka soo socda:

1. Monday. qaybta sare ee dhabarka, caloosha, xabadka.
2. Tuesday. Caloosha, dhex-xidh garabka, gacanta kore, garabka.
3. Wednesday. Hoose dib, hip, lugaha, cagaha, caloosha.
4. Thursday. Upper dib, xabadka, caloosha.
5. Friday. Caloosha, dhex-xidh garabka, gacanta kore, garabka.
6. Saturday. Hoose dib, hip, lugaha, cagaha, caloosha.

tababarka Arnolda Shvartseneggera koobnaa jimicsiga ka dib markii kooxo kala duwan ee murqaha,

1. Laab. Ushaada macsarada ku fadhiya iyo markaad jiifto, pullover.
2. qaybta sare ee dhabarka. Jiidaya on bar ah (tirada ugu badan ee suurtogalka ah ee Ilaah aaminin); xabadka gano ul laabto ah (saddex - 10, 6, 4).
3. -xidhka garabka. saxaafadeed keydka taagan barbell; qaadaya hub madaxiisa ka guuxeysa dhinac oo kor (saddex - 10, 6.4).
4. Garabka. Fadhiga oo taagan oo ku kaca ee uu legyahay, saxaafadeed Faransiis; ul-saxaafadeed jiifa (xajin cidhiidhi ah).
5. Dhudhun. Flexion iyo fidinta burush in si wadajir ah xididdada-dogob ku haysta ushii (xajin dambe).
6. Bowdada. Idinkoo Goodin oo lunges (ee saaran garbaha ushii); biish jilibka ah la gudbo iska caabin ah (been keydka).
7. Lugta iyo cagaha. u kaca ah oo ku saabsan suulasha la Wadaage on garbaha (5 qaybood ee 15).
8. Qaybta hoose ee dhabarka. baallaha on garbaha iyo jir sixitaan (saddex - 10, 6, 4).
9. Caloosha. Qaadayso lugaha laaban yihiin, in qofku uu si jilbaha naaska, Jiifa on board ah dhiiran (5 qaybood ee 25).

Haddii aan lagu cayimin tirada qaybood oo kamay helin, waa in aad samayn layliga 8-12 jeer shantii habab.

kabashada

Waa in aynaan illoobin in muruqyada aan korin inta lagu jiro fasalka. Waxay ka koraan hoolka, in muddada dib u soo kabashada, sidaas darteed waa muhiim saxda ah hab oo ah maalintii. Arnold taliyaa in ay seexdaan 8-9 saacadood maalintii. Haddii aadan helin hurdo badan habeenkii, waxaad u baahan tahay in la soo ururiyo saacadaha maqan maalintii.

cerebration

Arnolda Shvartseneggera tababarka waxaa ka mid ah arrin kale oo muhiim ah - awood u leh inay xoogga saaraan murqaha shaqada inta lagu guda jiro jimicsi. Waa in aan ku baran in ay ka jaraan load waa ku dul iyo gudbiyaan kobaca. Ka dib tababarka waa bartilmaameed imaging muhiim ah in la gaaro iyadoo adeegsanayo bodybuilding.