The kala saddex maalmood dhulka; waayo, raggii

By bodybuilding gartay ugu horrayn la yareeyo unugyada adipose iyo dhismaha murqaha. Fasallada waxaa loogu talagalay in lagu sii kordhaya oo miisaankeedu yahay, kuwo ku kala duwan ka soo tababar xoojin. Waxaa muhiim ah in la qorsheeyo nidaamka hawlaha: qadarka tababarka, set oo ah jimicsi, tiro kooxo iyo qaybood. Way adag tahay si loo gaaro saamaynta ay ku doonay, haddii aan barnaamij. nidaamka wayn si buuxda ula qabsadaan ujeedooyinka kor ku xusan, kala saddex maalmood ah oo dhulka. Bal aynu eegno waxa uu yahay, waxa layliyada barnaamijka iyo sida loo galaan, si loo xaqiijiyo koritaanka unugyada muruqa.

Waa maxay kala saddex maalmood on miisaankiisu ah?

Waa maxay nidaamka? The kala saddex maalmood on miisaanka - waxba ma aha sida nidaamka 3-maalin ah ee fasalada toddobaadkii. nidaamka Tani waa arrin caan ah. Waxay heleen ogolaansho ka mid ah xirfadlayaasha, ciyaartoyda sare iyo bilowga ah oo kaliya bartaan waxyaabaha aasaasiga ah ee qaabeynta jirka.

Sida laga soo xigtay nidaamka this, muruqyada oo dhan kala qaybsan yihiin kooxaha qaarkood. Intii lagu guda jiray tababarka kasta oo ka shaqaynaysa ka mid ah kooxda kaliya. Sidaas darteed, inta lagu guda jiro toddobaadka ku lug leedahay oo dhan muruqyada, ka dibna hal mar oo keliya. Tusaale ahaan, on Monday shaqeeyay baxay legyahay iyo dib. Wednesday - shaqeeya on triceps iyo xabadka. On Friday, taasoo ka dhigeysa garbaha iyo lugaha.

Muddo dheer, oo kuwii ku dhisayna isku dayeen in ay lisidda dhammaan kooxaha muruqa ka mid ah tababarka. Waqti ka, si kastaba ha ahaatee, waxa ay noqotay wax iska cad in barnaamijyada sida ka fog kaamil ah waa. Athlete lahaa si ay u qabtaan noocyo kala duwan oo jimicsiyada, dhawaado. Dabcan, load waxay keenaysaa in daal. Sidaas darteed, koox la soo dhaafay jimicsi ma bixiyaan muruqyada ku listo loo baahdo.

Halkan iyo badalay daal, ma siin saamaynta ay ku doonay Saddex nooc kala jabeen dhulka. The salaysan tababar sida uu yahay bam gooni ah oo kooxo kala duwan muruqa.

Faa'iidooyinka ugu weyn ee fasallada kala

Waxaad hore u fahmo sababta doorashada ee ciyaartoyda badan u joojiyaan tababar ku saabsan nidaamka this - waxaa jira fursad in ay ka shaqeeyaan muruqyada more tayo. Laakiin tani ma aha faa'iido keliya ee nidaamka tababarkan.

Split on miisaanka uu leeyahay tiro ka mid ah faa'iidooyinka:

1. Muddada tababarka. Sida shaqeeyay soo baxay oo kaliya koox gaar ah oo muruqyada, siday u kala horreeyaan, la dhimay mudada fasalada. Haddii ka hor inta layliga qaadan karto 1.5-2, nidaamka kala tagno waxay soconaysaa oo keliya 30-45 daqiiqo.
2. Xooggii uu tababarka. Waxa inta badan ka sahlan tahay in la bixiyo si koox gaar ah oo muruqyada badan jirka oo dhan dareenka. Dabcan, kiiskan, unugyada xulay la shaqeeyay doonaa ka badan ayaa si hufan oo leh tayo wanaagsan.
3. Aragtida. Qofna ma ku doodi lahaayeen si loo gaaro natiijada, factor this kaalin muhiim ah. Heshii tababar muddo ah 2:00, raaceen by dareen aad u daallan, Qofna jeclaan doonaa, halkii ay saamayn ah ku yeelan. Waxa kale - waa cashar 30 daqiiqo ah, ka dib markii taas oo ay jirto xoogaa ah iskala muruqyada iyo sidaas natiijada yihiin kuwa aad u fiican.

kala qoritaanka

Tababarayaasha horumariyo barnaamijka kala 3-maalin wax ku ool ah oo badan. Inkastoo ay kala duwan yihiin, inta badan waxay dhisay on mabda'a isku mid ah - "riix-jiido". Taas macnaheedu waa in kala ee qorista mass ku lug leedahay oo baahsan oo ku saabsan mid ka mid ah cashar jiidaya muruqyada, oo dhinaca kale ah - riixaya. In jimicsi saddexaad ku lug haraati.

Waa maxay fursadaha loo soo bandhigi karaa in ciyaaryahan ah? Kuwa ugu waxtar badan waxaa laga aqoonsan yahay waxay kala jajabo saddex maalmood soo socda.

muuqashadii A marka hore uu ka kooban yahay waxbarasho:

• muruqyada dib - legyahay,
• nudaha naasaha - triceps ah;
• jirka hoose - garbaha.

In duwanaansho labaad gareeyeen:

• dib - triceps;
• muruqyada pectoral - garbihiisa,
• murqaha lugta - garbaha.

In heshiis muuqashadii saddexaad:

• dib - quudinta,
• jirka sare - garbihiisa,
• cagaha.

Tan afraad muuqashadii caan ku listo:

• muruqyada dib - legyahay - DeLTAS dib;
• Naaska - triceps - DeLTAS hore;
• cagaha.

Doorashada

Sida aad ka arki, khubaro horumariyo tiro ka mid ah barnaamijyada tababarka. Taasi waa sababta ka hor inta qofka uu yahay inta badan su'aasha soo baxdo, taas oo iyaga ka mid ah door bidaan? doorasho kasta waxay leedahay faa'iidooyin gaar ah, oo ma jiro ayna duleella. Sidaa darteed, sida ugu fiican kala saddex maalmood on miisaanka - tani waa qorshe tababar ugu fiican adiga kugu habboon ka.

Inta badan, tababarayaasha ee la doortay duwanaansho koowaad ee barnaamij jimicsi aad. Faa'iidada of this-soociddiisa ku takhasusay arki soo socda:

1. Kooxda muruqa kasta waxaa shaqeeyay 1 mar, muddo 7 beri.
2. Marka tareenada ka dib, daruuri shaqeeyay baxay caawa kasoo baxay. Sidaa darteed "dhameysan off" muruqyada aad u baahan tahay dhamaadka tababarka.
3. ku qorani waxay sidoo kale khuseeyaan kooxaha kale: murqaha xabadka - triceps.
4. cagaha Nigeria dhameeyo shaqada on garbaha difaan. Tababarka oo ka mid ah jirka hoose waxay bixisaa jawaab ugu xoogan dhiska. Sababo la this muruqa deltoid siisaa niyad awood leh si ay u horumariyaan.

Gaar ahaan sax ah u doorato

Xaaladdan oo kale, xulashada nidaamka ugu fiican ee tababarka waa in ay qaadaan akoonka arrimo badan:

1. Paul. Split-tababarka ragga iyo dumarka aad u kala duwan. Tan waxaa loo Yeedhiyaa arrimo badan, oo ka mid ah qaab-dhismeedka kala duwan ee loo duubo muruqa iyo gool kala duwan. Gabdhaha bilaabaan in ay gutaan in ay lumiyaan miisaan iyo jidhka la siiyo gargaarka fudud. The kala saddex maalmood on miisaanka waayo, nimankii aad - waa in la dhiso tiradaasi qurux badan. dabaqa Strong billaabeen inay tababar sida, doonaya in ay bixiyaan a legyahay "barar" iyo "lebenku" jaraa'id.
2. Heerka tababarka. Haddii aad tahay qof bilow ah, in aadan si toos ah u tababar kala tagaan. Khubarada ayaa soo jeediyay markii ugu horeysay hal kulan, lisidda dhammaan kooxaha muruqa. Tani waxay xaqiijin doontaa horumarinta isku dheeli tiran iyo uniform ee jirka. Iyo in la kordhiyo oo kaliya adkeysi iyo xoog guulaha, aad si ammaan ah dhaqaajin karin on fasalada kala.
3. Dhis. Markaasaa dadkii oo dhammu waxay u qaybsan yihiin 3 nooc: ectomorphs, endomorphs iyo mesomorphs. Iyada oo ku xidhan jidhka, qaar ka mid ah ay awoodaan in ay si deg deg ah loo hagaajiyo jidhkooda. Waayo, dadka kale, hawshan waa xammili. Taasi waa sababta habka tababarka in ay gabi ahaanba ka duwan.

Ka fikir waxa casharada waxaa lagu talinayaa in ragga, taas oo ku xidhan nooca jirkooda.

Talooyin ku ectomorph

Inta badan ragga, Murqo si kala duwan, waxay leeyihiin tiro ka mid ah kaxeynayo. Ka dib oo dhan, waxay waxaa lagu gartaa tiradaasi aad u "caato ah", caato ah iyo addimada dheer. dadka noocan oo kale ah way adag tahay in ay helaan miisaanka. Tan waxaa loo Yeedhiyaa by-shiid weyn. Laakiin ka quusanina sameeyo. hab sax ah si ay tababar u ogolaan doonaa inay u beddesho kuwan "ceebaha" sharaf.

The kala saddex maalmood miisaanka set for ectomorphs ku salaysan talooyinka ah:

1. Ujeedadu waxay tahay layliyo aasaasiga ah.
2. fasalada Duration waa in aan ka badnayn 45 daqiiqo.
3. Ku celi layliga kooxda muruqa kasta 6-8 jeer. Habab waa in ay ahaataa 4-6. Tani waxay xaqiijin doontaa natiijada ugu badan ka jimicsi.

Intaa waxaa dheer, haddii aad tahay ectomorph ah, xusuusnow xeerkii jiifoo, oo dheeraad ah - ma ahan wanaagsan.

manhajka ee ectomorph ah

Haddaba ka fiirsada waxa waa in ay tababar circuit inay wax ku filan nin dhuuban si sax ah u dhiig bixin karaa jidhka ah.

Khubarada ayaa soo jeediyay saddex kala soo socda on miisaanka ectomorph.

Maalintii ugu horraysay lagu hawlan lugaha iyo gacmaha iyadoo la kaashanayo jimicsiyadan:

• idinkoo Goodin (celi 8 jeer, samaynta 3 qaybood);
• lugaha benching (6-8 jeer - 3);
• benching dumbbells boos fadhi (6-8 - 2);
• ul-saxaafadeed kursiga keydka, waxa ay u riixaya ka dib madaxa / xabadka oo ag taagan (6-8 - 3).

At tababarka ee soo socota (ka dib 1 maalin nasasho) deyn xabadka iyo triceps, iyadoo la isticmaalayo:

• macsarada bar, in booska la jiifo (8x - 3 hab);
• macsarada Faransiis meel jiifo ama qumman (6-8 - 3);
• lumo lagu saleyn karaa macsarada, complicating miisaanka dushiisa dhiiran (6-8 - 3);
• dheeraad ah oo unugga addimada sare u Istaagi (6-8 - 2).

tababarka ee la soo dhaafay dabcan saddex maalmood ah (maalin ka dib markii fasaxa) waxaa loogu talagalay caddaynta ee dhabarka iyo legyahay. goolka Taana waxaa lagu gaarayaa:

• jiidaya (culays lagu taliyey) xajin ballaaran (celi tirada ugu badan ee jeer, ka dhigi 2 hab a);
• ul ku riixdaan, inta lagu guda jiro garkooda, suunka (8 - 2);
• Ushaada postural (3, 6-8);
• u qaadeen ul on legyahay (6-8 - 3).

Ka dib markii casharka la siiyo fasax - 2 maalmood.

talooyinka mesomorph

Qaybtan waxaa ku jira dadka qaba nooca muruqyada horumariyo, xabadka ballaadhan, jir dheer. Waxay leeyihiin muruqa mass kordhay weyn. Dadka qaba dastuurka noocan oo kale ah waxaa ugu fudud ee ay u sameeyaan jirka ah oo qurux badan.

Kala qaybsan tahay si ay u dejiyaan miisaanka mesomorph ku salaysan xeerarkan:

1. Waxa lagu talinayaa in layliga ku celi 8-12 jeer. Habab u baahan tahay in la sameeyo 6-8.
2. Oggol yahay in shaqo layliyo gaar ah si loo hagaajiyo noocyada muruqa.
3. In mid ka mid fasalka lagu talinayaa in kooxaha waxbarasho 2-3 unugyada muruqa.

tababar adag

The kala saddex maalmood, waayo, qorista muruqa mesomorph dhisay on kulanadaasi.

On Monday, muruqyada shaqeeyay dhabarka, garbaha soo socda jimicsi:

• jiidaya (load firfircoonaan) on bar ah (tirada ugu badan ee jeer ku celi, oofiyo 2 hab);
• ul ku riixdaan ah, jirka la dhigin (10-12 - 3);
• deadlifts (8 jeer - 3 qaybood);
• Ushaada zhimom, waxaa riixaya naaska ka, taagan (10 - 3);
• ku celi layliga, laakiinse haatan ku dhaadhaca (12 jeer - 2 qaybood);
• kor u dumbbells, xaqiiqsadeen iyada oo qayb ka mid ah (12 - 3);
• Cadaadiska (25 - 5).

In jawi mashquul ah si loo hagaajiyo murqaha xabadka iyo gacmaha ka kooban yahay:

• Afgembi dumbbells keydka ah, been ah (12 times - 2 qaybood);
• benching ul, in booska la jiifo (10 - 3);
• Ushaada qaadista (legyahay) (10 - 4);
• kordhinta ee qeybta sare ee jihada hoose block ah (12 - 3);
• benching dumbbell halka been dushiisa falaatka ah (12 - 3);
• kor u dumbbells (legyahay) (12 - 3);
• saxaafadeed keydka Faransiis, been kursiga keydka, usha (10 - 4);
• -saxaafadeed (25 - 5).

Oo maalintii saddexaadna (Friday) deyn cagihiisa iyadoo la kaashanayo:

• kadalloobsanayo, haysta barbell garbaha aad (12 jeer - 3 qaybood);
• dheeraad ah addimada hoose ee mishiinka (12-15 - 2);
• kor ku tiptoe ee Ieh muuqaal, oo fadhiya jagooyinka (14-20 - 4);
• Suul lugta, halka on mishiinka (8-10 - 3);
• Lugta Press (8.10 - 3);
• -saxaafadeed (25 - 5).

Features hawlo endomorphs

Qaybtan waxaa ku jira dadka dhiiran tahay in corpulence. Waxaa si degdeg ah ama miisaan, kaas oo la la hadhay degaanka ee bowdyahooda, caloosha, qaabka naaska ayaa dilaacda, garbaha.

endomorphs tababarka dhisay on mabaadi'da soo socota:

1. At fasalada muhiimka ah - jimicsi culus, bixinta gubashadii calorie iyo hogaanka si horumar (koritaanka) ee mass muruqa.
2. bareeg ah inta ka dhexeeya nooc la siiyo waqti yar - wax ka badan 60-90 ilbiriqsi.
3. Muddada tababarka waa ka 90 ilaa 120 daqiiqo.

tababarka

The kala saddex maalmood on miisaankiisa endomorphs ka kooban oo ka mid ah noocyadan soo socda.

On Monday waxaa lagula talinayaa in ay ka qayb qaataan tiradaasi by hab jimicsi sida:

• haysta fadhiyaan-ups la barbell a on garbaha (12-15 jeer - 4 qaybood);
• Lugta Extension on mishiinka (12-15 - 3);
• riixay addimada Qabille hoose - jiifa (12 - 3);
• Suul lugta, sidoo kale on mishiinka (10-12 - 3);
• riixay usha, riixaya dhanka ah xabadka ee meel qumman (10-12 - 4);
• listo saxaafadda (2-3 jimicsi noocyada);
• macsarada la dumbbells meel fadhiya gacmaheeda ku shaqaysaa kor ku xusan madaxa (12 - 3);
• boodayaa Xadhig, orodka (10-12 min.).

On Wednesday ballaadhiyaan tababar la isticmaalayo:

• benching bar isagoo ku sugan meel siman (10-12 jeer - 4 qaybood);
• Afgembi dumbbells been keydka ah (12 - 3);
• benching keydka ah dhiiran dumbbell been haray (12 - 3);
• hubka kordhin on block ah jihada hoos (12 - 3);
• Ushaada Faransiis benching tuntay EZ, oo yeynan (10-12 - 3);
• saxaafadeed layliga (2-3 noocyada);
• orod, Xadhig (10-12 min.).

Oo on Friday, wanaajiyo jirkaaga ee jimicsiyada sida:

• si ay xabadka / garka on bar ah (8-15 jeer - 4 qaybood)-ups jiid;
• ul ku riixdaan inta lagu guda jiro iyo garkooda in ay caloosha (10-12 - 3);
• Ushaada postural (3 8);
• jar T gobolka qoorta of xabadka ee rabitaan ah (8-10 - 3);
• kor u dumbbells halka kursi on legyahay (10-12 - 3) fadhiyeen;
• ushii kor u qaaday isagoo aad meel taagan, legyahay (8-10 - 3);
• saxaafadeed kasii darto,
• gucleynta, gefo Xadhig.

Si aad u kala tababarka sida wax ku ool ah intii suurtogal ah, waxaa fiican inaad u qabato iyada oo ay kormeerayaan macallin u lihi. Tani waxay si gaar ah muhiim bilowga ah.