'Mampoli oa Liolimpiki Jay Cutler ea koetlisitsoeng lenaneong lena, ka sebele e tla u sebeletsa. Sebelisa boikoetliso ba FST-7 ho aha maoto a matla le mesifa.

Author: Roger Lockridge

Kajeno re tla bua ka koetliso ea maoto. Ke entse boitlhakiso bohle ba mesifa ea maoto ka letsatsi le le leng. U na le li-quadriceps, mesifa ea mokokotlo oa serope le leoto le tlase. Koetliso ena e nkile hora le metsotso e leshome.

Ha u e-so utloe ka FST-7?

Haeba lena ke lekhetlo la pele u utloa ka mokhoa oa FST-7, ke tla u potlakisetsa kapele. Sistimi ea koetliso ea FST-7 e ile ea ntlafatsoa le ho lekoa ka ts'ebetso ho "Forge of Professionals" ke Heni Ramboda. Haney ke e mong oa litsebi tse hlomphuoang ka ho fetesisa moahong oa sejoale-joale sa 'mele. Ntle le ho qaqisa, FST-7 e bolela tse latelang…

• Sehlopha (F, fascia). Ka tlhaho, ke lesela kapa lesela la mahlahahlaha a sebetsang. Fasciae koahela, ho arola kapa ho kopanya mesifa, litho le likarolo tse ling 'meleng oa motho.
  
• Ho otlolla (S, otlolla). Ho otlolla, ho otlolla kapa ho otlolla ke ketso e etselitsoeng ho eketsa bolelele, bophara kapa bophahamo ba modumo.
  
• koetliso ea (T). Koetliso e khethehileng ea motho ka boitlhakiso le taeo, eo a fihlelang boemo bo lumellanang le maemo a amohelehang a mosebetsi.
  
• Tse Supileng (7)… Letoto la lihlooho tse sa lihlopha tse supileng.

Koetliso ea FST-7 e bile katleho ea mantlha ho bahloli ba Olympia, Jay Cutler le Kevin English, hammoho le baatlelete ba bang ba bangata ba seng ba ntse ba e-na le setulo sa Hall of Fame.

Pele ho koetliso

Ke thehile algorithm e ntle ea FST-7 ea koetliso 'me nke ke ka fetola letho ho eona. Pele ke tsoa ka tlung, ke noa lebese le tlotsitsoeng ka likhaba tse peli tsa phofo ea protheine ebe ke ja karoloana ea oatmeal e phehiloeng ka metsing. Ho feta moo ke nka 1000 mg.

Nako e fihla halofo ea hora pele ho boikoetliso. Ke isa botlolo ea metsi jiming. Ho bohlokoa ho boloka maemo a nepahetseng a metsi ka linako tsohle e le hore o phele nakong eohle ea boikoetliso ba hau. Ka jimi ke tla tlatsa botlolo ka metsi ebe kea e qeta pele ke qeta ho ikoetlisa.

Ke tlameha ho lumela hore maoto a ka a ne a lula a le khokahano e fokolang ka ho fetesisa tsamaisong ea ka ea mesifa. Ha ke sa le monyane, ke ile ka tlameha ho sebetsana le mefuta eohle ea likotsi tsa leoto, ho tloha likotsi tsa lengole lebaleng la basketball ho isa ho tse robehileng maqaqailana a mabeli. Ka bokhutšoanyane, maoto a ka esale a mpha mathata a mangata. Ehlile, ke ntse ke tsoela pele ho koetlisa mesifa ea maoto, empa ke ea pele ka lebelo la khofu. Ho thelisoa hoa litšepe tse boima ha ho bolele ka nna; Ke mpa feela ke loanela ho utloa mesifa eohle. Kahoo, kamora ho tsamaea metsotso e leshome ho treadmill, ke se ke loketse ho qala.

Phase "F" ea li-quads: squats

Kaha koetliso ena e bile e telele ka ho fetesisa, hang hang ke ile ka kena khoebong. Lihlopha tse tharo tsa makhetlo a 12 le metsotsoana e 90 li phomola pakeng tsa lihlopha.

• Beha 1: 60kg - 12 reps.
  
• Beha 2: 85kg - 12 reps.
  
• Beha 3: 100kg - 11 reps.

Uh, ke utloa ho chesa mesifa. Ho fetela boikoetlisong bo latelang.

Karolo ea S bakeng sa li-quads: katoloso ea leoto

Ntle le ho sesa, ke fetela ho lihlopha tse tharo tsa mantlha tsa ho pheta-pheta 10-12, ke nka metsotsoana e 90 ho phomola.

• Beha 1: Boima ba 35kg - 12 reps.
  
• Beha 2: Boima ba 45kg - 12 reps.
  
• Beha 3: Boima ba 45kg - 12 reps.

Ho joalo! Lihele tsa mosebetsi. Quads li cha.

T-phase ea li-quads: tobetsa leoto

Hape, lihlopha tse 3 tsa reps tse 12 tse nang le metsotsoana e 90 lipakeng. U se ke ua lebala ho nosetsa 'mele oa hau. Ke noa metsi kamora sete ka seng mme ke khona ho noa le ho feta.

• Beha 1: Boima ba 110kg - 12 reps.
  
• Beha 2: Boima ba 150kg - 12 reps.
  
• Beha 3: Boima ba 190kg - 12 reps.

Ke phefumoloha ka thata mme ha ke so qale Phase 7. Karolo e 'ngoe ea ka e hloile boikoetliso bona, empa karolo e' ngoe ea ka e batla ho iphephetsa ebe e ea hohle. Li-squats tsa Hack li tla ba phephetso e thata, empa nka li sebetsana.

Karolo ea 7 ea Quads: Hack Squats

Sebakeng sa mochini o tloahelehileng oa li-pancake o jereng squat, ke sebelisa phetoho e tsoang ho Body Masters. Tsamaiso e boreleli e etsa hore mosebetsi o be bonolo hanyane, empa ho phomola metsotsoana e 30 lipakeng tsa li-set ho o thatafalletsa le ho feta. Ha o na ho ba le nako ea ho panya leihlo.

• Lisebelisoa tse 7 tsa reps tse 12, 115kg ka sekepeng.

Ke hloka khefu, ke hloka ho lelera ka holong mme ke phefumolohe. Ke behella ka thoko metsotso e mehlano ho phomola, kamora moo ke fetela mesifa ea bokantle ba mokokotlo. Ke tlameha ho otlolla mesifa ka botlalo, ho seng joalo e tla ba bohloko haholo hamorao.

Phase "F" bakeng sa mesifa ea serope: li kobehile maoto

Kamora ho khefutsa hanyane, ke fetela mesifeng ea mokokotlo oa serope. Ke qala ka li-curls tsa maoto. Ke beha boima bo tlase ho feta tloaelo, hobane kea tseba hore mojaro o tloaelehileng o boima haholo ho nna hona joale.

• Lihlopha tse 3 tsa li-reps tse 12 tse boima ba lik'hilograma tse 40.
  
• Phomola metsotsoana e 90 lipakeng tsa sete.

Ke lokela ho robala moo motsotso o mong, ke bokelle mehopolo ea ka mme ke itokisetse boikoetliso bo setseng. Ho ela hloko: nakong e tlang, hlapolla li-quads le mesifa ea mokokotlo ka matsatsi a fapaneng a thupelo.

Karolo ea mesifa ea serope: li kobehile ka leoto

Bakeng sa boikoetliso bona, ke sebelisa mokoetlisi oa likhoele. Kea qala.

• Lihlopha tse 3 tsa li-reps tse 12 tse boima ba lik'hilograma tse 15.
  
• Phomola metsotsoana e 90 lipakeng tsa sete.

Mesifa ea ka e aparetsoe ke malakabe, ha ke so ka ke bona ntho e tjena. Empa ke nako ea ho fetela mokhahlelong o latelang.

Phase "T" bakeng sa mesifa ea serope: ho shoa ka maoto a otlolohileng

Ke tla emisa ka 60 kg. Ha ke na ho ba le mathata ka boima bona, 'me ha ke batle ho ikhohomosa ka lebaka la ntho e boima. E, sena ha se na thuso, boima ba lik'hilograma tse 60 bo tla etsa mosebetsi o tsoileng matsoho.

• Lihlopha tse 3 tsa li-reps tse 12 tse boima ba lik'hilograma tse 60.
  
• Phomola metsotsoana e 90 lipakeng tsa sete.

Ho na le potoloho e 'ngoe ea bosupa e tlang. Ke qeta motsotso o le mong kapa e 'meli ho tlatsa phepelo ea metsi le boitokiso ba kelello. Ho tloha qalong ea thupelo, karolo ea maikutlo a kelello e phahame haholo.

Karolo ea 7 ea serope: Leoto la Leshano la Leshano

Ke rona bao hape. Ke tlameha ho khutlela mochining o tloaetseng ho kobeha oa leoto. Ka lehlohonolo, Haney o re o ka phomola metsotsoana e 30-45 lipakeng tsa sete. Kajeno ke tlameha ho nka khefu ea metsotsoana e 45. Ebe ke sebetsa ho khutsufatsa nako ea phomolo ebe ke fihla ho metsotsoana e 30.

Qobelloa ho fokotsa boima ba 'mele ho 25 kg. Theknoloji e bohlokoa ho feta boima. Ke tlo qeta makhetlo a 12 ho e 'ngoe le e' ngoe ea lihlopha tse supileng. Ha ke nahane hore nka be ke khonne ho etsa sena haeba ke ne ke phomola pakeng tsa lihlopha tsa metsotsoana e 30.

• Li-7 tsa li-reps tse 12 tse nang le 25 kg.
  
• Metsotsoana e 45 ho phomola kamora sete ka seng.

Joale ho tla nkuka metsotso e ka bang mehlano hape ho otlolla le ho fola. Ke tla roba rarahanyo ena ka makhetlo a 'maloa ho ikoetlisa nakong e tlang, empa hajoale ke tlo qeta ka mesifa ea namane. Haney o na le mohlala oa boikoetliso bo kenyelletsang boikoetliso bo le bong feela. E, kajeno ke tla khetha khetho ena!

Boikoetliso ba Namane: Ho lutse Namane ho ea Hlaha

Ke entse li-sete tsa 3 tsa namane e lutseng ka mojaro o tsoang ka nako e le 'ngoe maotong ka bobeli. Pele ho moo, ke ile ka otlolla mesifa ea ka hantle.

• Lihlopha tse 3 tsa makhetlo a 12.
  
• Metsotsoana e 90 pakeng tsa disete.

Qetellong, ke qetile boikoetliso bona ba lihele ka ho phahamisa menoana ka har'a khatiso ea leoto. Na lihlopha tse supileng tsa reps tse 12.

• Li-7 tsa li-reps tse 12 tse nang le 110kg.
  
• Metsotsoana e 45 ho phomola.

Kamora ho koetlisoa

Ha ke fetole letho kamora koetliso. Joalo ka tloaelo, ke nka Vitargo ebe ke noa seno hang feela ha ke tsoa ka holong. Ha ke le hae ke ja karolo e kholo ea salate ea tuna ebile ke noa metsi. Hopola ho nka 1000 mg ea vithamine C.

Ho akaretsa, mona ke lintho tseo ke li finyeletseng nakong ena ea mesifa ea leoto le bohlanya.

Ke entse li-sete tse 42 ka botlalo mme joale maoto a ka a hopotsa e 'ngoe le e' ngoe ea li-sets. Ke buile ka bohlokoa ba ho ikotlolla - ho fihlela qetellong ea letsatsi, ke ile ka tsoela pele ho otlolla mesifa ea maoto le leng le le leng halofo ea hora ho imolla bohloko boo ke neng ke sena lipelaelo ka bona haufinyane.

Ka kakaretso, lenaneo lena ke sistimi e ntle ka ho fetisisa ea koetliso eo nkileng ka e etsa. Ke khothaletsa haholo hore o e kenye morerong oa hau oa nts'etsopele ea mesifa.

Lenaneo la ho ikoetlisa la FST-7: Maoto

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