Lenaneo la FST-7 Chest Workout

FST-7 ke lenaneo le matla le le sebetsang le ntlafalitsoeng ke Haney Rambod ea tummeng. Boholo ba litsebi tsa 'mele li koetlisitse mme li ntse li tsoela pele ho ikoetlisa ka mokhoa ona. Ha re mo ise tekong ea liteko!

Author: Roger Lockridge

Mokhoa ona o tsebahala hape lefats'eng ka bophara e le Lenaneo le Molemo ka ho Fetisisa la Boikoetliso la 2009. Indastering ea boikoetliso le ho haha ​​'mele, ba bua feela ka eona. Batho ba limilione ba ntse ba tsoela pele ho bua ka mafolofolo ka mokhoa ona, o kenyelelitsoe mananeong a koetliso lefats'eng ka bophara.

Ena ke FST-7, e ntlafalitsoeng ke Haney Ramboda's Forge of Professionals, mme ke lenaneo le matla le le atlehang haholo la boikoetliso. E ke ke ea fapana. Jay Cutler ke mohiruoa oa Monghali Olympia ka makhetlo a mararo, ho kenyeletsoa le 'mampoli oa Olympia Kevin English ka makhetlo a mabeli ka 2009 le Phil Heath ea hapileng pusong, ea koetliselitsoeng lenaneong lena ho itukisetsa tlholisano e kholo ea ho aha' mele. Mark Alvisi o hapile Mohope oa Naha oa Amerika oa 2013, hape a ikoetlisa le Haney Ramboda. Haeba ke ne ke thathamisitse motho e mong le e mong ea neng a ea Haney mme a koetlisoa le FST-7, ho ne ho tla tšoana le Who's Who guide to bodybuilding.

Ho ea ka Haney ka boeena, lebitso FST-7 le tsoa ho:

• Sehlopha (F, fascia) - lehare la masela a sebetsang a koahelang, a arola kapa a kopanya mesifa, litho le likarolo tse ling tsa 'mele tse bonolo.
  
  
• Ho otlolla (S, otlolla) - ketso e etselitsoeng ho lelefatsa, ho holisa, ho eketsa.
  
  
• koetliso ea (T) - Ts'ebetso ea ho isa motho maemong a phahameng a amohelehang ka boikoetliso le thuto.
  
  
• Supa - lihlopha tse supileng ho ikoetlisong ea ho qetela

Ho fetela tekong ea liteko tse tšepisitsoeng. Ka tlase ke tla hlalosa ka ho qaqileng boikoetliso ba ka ba pectoral bo etsahetseng ka Phato 13, 2009, mme ke tla hlakisa karolo e ngoe le e ngoe ea boikoetliso bona.

Pele ho koetliso

Hora pele ke koetlisoa, ke ile ka noa protheine smoothie e entsoeng ka phofo ea protheine ea vanilla, fragole le libanana. Tanka ea mafura e ne e tletse. Hoo e ka bang metsotso e 30 pele ke tloha ka tlung, ke ile ka nka nitric oxide (NO) booster, multivitamin, le 1000 mg. Ke nako ea ho theohela khoebong!

Boikoetliso ba pele bo etelloa pele ke ho otlolla leseli le ho futhumatsa.

Phase "F": Ts'oarella Bench Press

Ke ne ke tlameha ho ea pele, 'me ke hloka mosebetsi o letsoapong, ka hona ka qala ka. Ke khothaletsa ho etsa li-sete tsa 3-4 ka bonyane ba 8 le boholo ba makhetlo a 12. Motheo o tlameha ho ba boima. Ke bapala ka litekanyo 'me ke sebetsa ho fihlela lithane tse etsang mojaro o lekaneng.

• Beha e le 'ngoe: 135 lbs (≈60 kg) - 12 reps
  
  
• Metsotsoana e 45 ho phomola
  
  
• Seta 185: 85 lbs (-12 kg) - XNUMX reps
  
  
• Motsotso o 1 ho phomola
  
  
• Seta 225: 100 lbs (-8 kg) - XNUMX reps
  
  
• Motsotso o 1 ho phomola
  
  
• Sete ea bone: 225 lbs (≈100 kg) - 7 reps

Phetoho ea boikoetliso bo latelang e nka metsotsoana e ka bang 90. Ke se ke ikutloa ke hlomphehile haholo. Ho fihlela joale ke rata ntho e ngoe le e ngoe, empa hona ke qalo feela. Ha re boneng se tla latela.

Phase "S": ho kopanya li-dumbbells bencheng e sekametseng

Ho ikoetlisa palo ea bobeli - mokhatlo oa ho itšehla thajana ,. Mosebetsi oa mantlha ke ho otlolla mesifa ho tsoa kahare le ho eketsa molumo oa eona. Ke rata ho thella ha dumbbell mme ke nkile qeto ea ho leka boikoetliso bona mokhahlelong ona oa boikoetliso. Joalo ka pele, o hloka lihlopha tse 3-4 tsa reps tse 8-12. Ikemisetsa mojaro o phahameng.

• Beha e le 'ngoe: 40 lbs (≈18 kg) - 12 reps
  
  
• Motsotso o 1 ho phomola
  
  
• Seta 40: 18 lbs (-12 kg) - XNUMX reps
  
  
• Motsotso o 1 ho phomola
  
  
• Seta 50: 22 lbs (-10 kg) - XNUMX reps
  
  
• Motsotso o 1 ho phomola

Ho ikoetlisa ho matla haholo. Hona joale ho pompa ho hantle ebile ke ntse ke tletse matla. Ka motsotso ona molekane oa ka Chris Amos oa ikopanya le nna, eo re etsang karolo ea bobeli ea thupelo le eena. Re fetela mohatong oa "T". Ha re le tseleng, Haney o khothaletsa metsi a nooang, metsi le metsi a mangata le ho feta nakong ea thuto. Mme ke a tseba hobaneng. Mofufutso o ile oa phalla ho 'na molatsoaneng, leha kamore eo e ne e na le moea o pholileng. Sheba 'mele oa hau oa' mele ha u leka mokhoa ona.

Phase "T": li-dumbbells tsa khatiso ea benche

Karolo ena e hloka motsamao o le mong oa mantlha. Ke rata li-dumbbells. Mananeo a mangata a hahiloeng holima metheo ea FST-7, ke bone boikoetliso bo nang le li-dumbbells, ka hona ho khetha molemong oa ka ho ne ho bonahala e le tharollo e phethahetseng ho nna. Joalo ka liikoetliso tse peli tse fetileng, re tla shebana le lihlopha tse tharo ho isa ho tse 'ne tse boima tse nang le reps tse 8-12.

• Beha E le 'Ngoe: 70lb Dumbbells (-32kg) - 12 reps
  
  
• Phomola ha Chris a etsa boikoetliso bo tšoanang.
  
  
• Beha 80: 36lb dumbbells (≈12kg) - XNUMX reps
  
  
• Phomola ha Chris a ntse a ikoetlisa. O entse makhetlo a 8
  
  
• Beha 100: 44lb dumbbells (≈8kg) - XNUMX reps. (Nka be ke e imametse, empa holong ena ho ne ho se letho le boima ho feta lekholo)
  
  
• Phomola ha Chris a ntse a ikoetlisa. O nkile liponto tse 90 mme a etsa makhetlo a 40.

Tlokotsi! Ho ne ho pholile. Ha ke so bone pompo e matla joalo ka nako e telele. Chris le eena o thabile. Joale re fetohela karolong e "monate" ka ho fetesisa ea thupelo. Haeba u nahana hore ha ho letho le ikhethang ka lihlopha tsena tse supileng, ke u eletsa hore u leke sena.

Phase "7": Crossover ho Cable Trainer

Koetliso ea ho qetela e lokela ho ba. Ho ikoetlisa ka bongata bakeng sa XNUMX ho tla ba thata haholo. Hape, XNUMX e shebile mosifa o itseng, mme re hloka ho o arola. Haney o khothaletsa ts'ebeliso ea mechini hobane o hloka ho boloka mokhoa o tsitsitseng.

Re ile ra theha mokoetlisi oa liropo, ra lula 55 lbs (-25 kg) mme ra etsa qeto ea ho etsa liphetoho ha ho hlokahala. Empa ha rea ​​tlameha ho eketsa boima ba ho sebetsa, e ne e se ntse e le bohlanya ba 'nete. Phomolo lipakeng tsa li-sets ha ea lokela ho feta metsotsoana e 30-45. Ho ba lehlakoreng le bolokehileng, Chris o qalile hang kamora ho qeta sete ea ka, 'me ke ile ka qala hang kamora moo. Ka lebaka leo, e mong le e mong oa rona o ile a khona ho phomola metsotsoana e ka bang 30.

• Beha e le 'ngoe: 55 lbs (≈25 kg) - Roger 12 reps, Chris 12.
  
  
• Metsotsoana e 30 ho phomola
  
  
• Seta 55: 25 lbs (-12 kg) - Roger 12 reps, Chris XNUMX.
  
  
• Metsotsoana e 30 ho phomola
  
  
• Seta 55: 25 lbs (-12 kg) - Roger 12 reps, Chris XNUMX.
  
  
• Metsotsoana e 30 ho phomola

Mothating ona, ke nahana hore nka phethela lihlopha tsohle tse supileng ka li reps tse 12. Ke tswela pele ka moya o le mong.

• Seta 55: 25 lbs - Roger 12 reps, Chris 12.
  
  
• Metsotsoana e 30 ho phomola
  
  
• Seta 55: 25 lbs (-10 kg) - Roger 9 reps, Chris XNUMX.
  
  
• Metsotsoana e 30 ho phomola

Mona ke se ke utloisisa hore lihlopha tse supileng tsa ho pheta-pheta tse 12 li ke ke tsa etsahala.

• Seta 55: 25 lbs (-10 kg) - Roger 10 reps, Chris XNUMX.
  
  
• Metsotsoana e 30 ho phomola
  
  
• Seta 55: 25 lbs - Roger 8 reps, Chris 8.
  
  
• Metsotsoana e 30 ho phomola

Re qetile. Ka sebele e felile. 'Na le Chris ha re lumellane.

Lenaneo la Koetliso ea Sekolo sa FST-7

Kamora ho koetlisoa

Boikoetliso bo ile ba nka metsotso e 33. Ha ke so ka ka ba le pompo e joalo. 7 e matla haholo mme ka bobeli re ile ra e utloa. Re fumane FST-1000 e le protocol e ntle haholo 'me ka bonna ke ikemiselitse ho kenyelletsa mokhoa ona lenaneong la ka la hajoale. Hang ka mor'a seboka, ke ile ka hlafuna liprotheine tse peli 'me ka nka hanyenyane le XNUMX mg ea vithamine C. Ho tsosolosoa lenaneong lena ke ntho e kholo hobane kotsi ea ho ikoetlisa ka ho feteletseng e phahame 'me u hloka phepo e nepahetseng ea boleng.

fihlela qeto e

Ha ke na khoao motsotsoana hore FST-7 ke lenaneo leo motho e mong le e mong a lokelang ho le leka. Ba qalang ba lokela ho e atamela ka hloko: khomarela lihlopha tse tharo, 'me bakeng sa tse supileng, khetha boima bo bobebe. Baatlelete ba nang le boiphihlelo ba eletsoa ho nka lenaneo lena ka botebo! E potlakile ebile e matla. Ona ke mokhoa o makatsang, 'me ke utloisisa hore na hobaneng palo ea balateli ba Forge of Professionals e ntse e eketseha selemo se seng le se seng.

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