Mokhoa oa ho theha lenaneo la koetliso bakeng sa boikoetliso

Kamora hore o qete ho ithuta lenaneo la kenyelletso bakeng sa ba qalang, ho hlaha potso e utloahalang - o lokela ho etsa eng kamora moo? Linakong tse joalo, batho ba bula Marang-rang ebe ba nka boikoetliso ba pele boo ba kopanang le bona. Leha ho le joalo, e kanna ea se lumellane le bona mabapi le thupelo, e ka hlophisoa kapa ea hlophisoa bakeng sa motho ea itseng. O na le bokhoni le meeli, 'me uena u na le tse ling. Ha ho thata ho theha lenaneo le bonolo le le sebetsang bakeng sa boikoetliso. U tla kholiseha ka sena hona joale.

Mohato oa 1 - khetha karohano ea koetliso

Ho arohana ke mokhoa oa ho aba mojaro oa koetliso ka matsatsi a fapaneng likarolong tse fapaneng tsa 'mele. Nakong ea kenyelletso, o ile oa ba matla le ho itokisetsa mosebetsi o mongata. Moqolo o bua ka palo ea boikoetliso, li-set, le reps. Kaha ho lokela ho ba le boikoetliso ba 6-8 thutong e le 'ngoe,' me nako ea thupelo e lokela ho ba metsotso e 60, u ke ke ua nka feela le ho eketsa mekhatlo e mecha. Mona ke moo karohano e kenang.

Ho na le likhaohano tse fapaneng tse fapaneng: matsatsi a mabeli, matsatsi a mararo, matsatsi a mane, matsatsi a mahlano. Ho netefalitsoe ka mahlale hore e hola mesifa le ho chesa mafura a tlasa letlalo, o hloka ho sebetsa sehlopha sa mesifa habeli ka beke (calorizer). Ho arohana ha matsatsi a mane le a mahlano ho ka fanoa ke baatlelete ba litsebi ba ikoetlisang ka matla le ho fola ka thuso ea litokisetso tsa litlhare.

Bakeng sa batho ba bangata ba ikoetlisetsang ho ikoetlisa, ho arohana ha matsatsi a mabeli le matsatsi a mararo ho lokile. Kamora likhoeli tse 'maloa tsa ho etsa' mele kaofela ka nako e le ngoe, ho bohlale ho qala ka ho arohana ha matsatsi a mabeli. Ka ho ikoetlisa ka makhetlo a mararo ka beke, o tla tlameha ho khetha lihlopha tse ling: ABA ka beke e le 'ngoe le BAB ho e' ngoe.

Mehlala ea mekhoa e meng ea ho ikoetlisa:

1. Holimo le tlase - U sebetsa ka thoko bakeng sa mmele o tlase (Workout A: maoto le abs) le e kaholimo (Workout B: sefuba, morao, mahetla). Matšoao a matsoho a hatelloa ka ho sutumetsa le ho hula mekhatlo.
2. Likhatiso le Melao - Ka setulo se le seng, u squat, sebetsa mesifa ea sefuba le mahetla, 'me ka ea bobeli, mesifa ea morao ea serope le morao.
3. Bahanyetsi - ho arohana ka maoto / abs / mahetla le sefuba / morao / matsoho.

Kamora likhoeli tse 2-3, o ka fetela likarolong tsa matsatsi a mararo:

• Likhatiso, lipolao tse shoeleng, maoto ke phapang e tsebahalang ea ho arohana ha banna ka matsatsi a XNUMX. Ha, ka phetoho ea ho arohana ha matsatsi a mararo, o eketsa boikoetliso, o fetisetsa boikoetliso ba leoto ho letsatsi le le leng.
• Sefuba / mahetla / li-triceps, maoto / abs, morao / li-biceps ke khetho e 'ngoe e tloaelehileng.
• Bokapele ba serope / abs / bohareng ba mahetla, mokokotlo oa serope / molamu oa morao oa deltas, sefuba / morao / matsoho ke khetho e tsebahalang bakeng sa banana, hobane e o lumella ho fana ka mojaro o eketsehileng thekeng le marameng. .

Kamora hore o ikhethele karohano e nepahetseng, o hloka ho fumana sebopeho sa boikoetliso, ho beha le ho pheta-pheta.

Mohato oa 2 - khetha palo ea boikoetliso

Hoa utloahala ho se ikoetlise ka makhetlo a fetang a robeli thutong e le 'ngoe. Joalokaha u se u ntse u tseba, boikoetliso ke ba mantlha ebile bo ikhethile. Basic (multi-joint) e reiloe joalo hobane e ama lihlopha tsohle tsa mesifa. Mohlala, ka li-squats, boima bohle ba serope, marao le abs lia sebetsa, le mochineng oa khatiso oa benche, mesifa ea pectoral, mokotla o ka pele oa mesifa ea deltoid le triceps. Isolated (single-joint) e sebetsa ka mosifa o le mong, ho kenyelletsa lenonyeletso le le leng mosebetsing. Mohlala, litulong tsa maoto tse lutseng, ke li-quadriceps feela tse sebetsang, le phokotso ea li-dumbbells tse robalang feela mesifa ea pectoral.

Sehlopha se seng le se seng sa mesifa se lokela ho ba le: motsamao oa mantlha oa 1-2 le 2-3. Motheo o lokela ho qala pele.

Mohlala, mochini o rarahaneng oa maoto le abs o ka shebahala tjena:

1. Li-squats tsa Barbell kapa Press Press
2. Lunges tsa Dumbbell
3. Hyperextension
4. Namane e kobeha ho simulator
5. Borokho bo khanyang
6. E phahamisa maoto ho ts'ehetsa mekoallo e sa lekanang
7. Planck

Kamora ho khetha boikoetliso, o hloka ho sheba hore na li u tšoanela joang, ebe o fetela pele ho khetha mokhoa oa ho pheta-pheta.

Mohato oa 3 - khetha palo ea li-set le reps

Ho na le mekhahlelo e fapaneng e u lumellang ho nts'etsapele litšoaneleho tse itseng tsa mmele:

• Ho fihlela makhetlo a 6 ka sete e le 'ngoe - o ba le matla, ho isa tekanyong e nyane ea mesifa ea hypertrophy;
• Ka hare ho 6-12 - hypertrophy e eketsehileng, matla le mamello e fokolang;
• Ho tloha ho 12 ho ea holimo - mamello e ngata, khatello e tlase ea hypertrophy.

Boholo ba litsebi li lumela hore mokoloko oa 6-12 o loketse kholo ea mesifa le tahlehelo ea mafura, empa ho ka ba le mekhelo. Boikoetliso ba mantlha bo hloka tšebelisano 'moho le matla, ka hona li hloka ho beoa pele mme li etsoe ka makhetlo a fokolang - 8-10 ka sete, ha motsamao o kopaneng o ka etsoa ntle le kotsi ho pheta-phetoang hape - 12-15.

Ha u ntse u pheta-pheta, ho beha tse fokolang: 5 e beha bakeng sa makhetlo a 6-8, 4 bakeng sa makhetlo a 8-10, 3 bakeng sa makhetlo a 10-15.

Kenya mokhoa oa ho pheta-pheta ho rona ithuta 'me u fumane Workout nomoro ea 1 (A):

1. Li-squats tsa Barbell kapa Press Press - 4 × 10
2. Lumbges tsa Dumbbell - 3 x 12 ka lehlakore
3. Hyperextension - 3 × 12
4. Mechini ea Leoto - 3 × 12
5. Borokho ba Glute - 3 × 15
6. E phahamisa maoto ho ts'ehetsa mekoallo e sa lekanang - 3 × 15
7. Plank - 60 sec

Ha e le phomolo, e lekana le metsotso e 1-1,5 lipakeng tsa boikoetliso bo boholo ho fihlela metsotso e le 'ngoe lipakeng tsa boikoetliso bo bonyenyane. Mohato o latelang ke ho aha lenaneo.

Mohato oa 4 - ho li kopanya kaofela

Ha re re re khethile karohano e holimo le e tlase ka ho fetesisa, moo boikoetliso A e leng maoto / abs le boikoetliso B bo khutlang / sefuba / mahetla.

Kaha re se re ntse re na le se rarahaneng bakeng sa maoto le abs, re tla etsa se rarahaneng bakeng sa 'mele o kaholimo. Mesebetsi e mengata e kopantsoeng bakeng sa mokokotlo o hula letheka le ho hula sefubeng, sefubeng - mechini e hatellang le ho sutumetsa, mahetleng - mehatong e emeng. E le thuso, re ka nka li-dilution le ho kenya matsoho matsohong, 'me ka morao re ka hula ka letsoho le le leng.

Koetliso # 2 (B) e ka shebahala tjena:

1. Hula li-gravitron - 4 × 10
2. Ho hula ka mokhoa o holimo - 3 × 12
3. Letsoho le le leng le koahetsoeng ka holimo ho mola - 3 x 12 ka lehlakore
4. O lutse Press Press - 4 × 10
5. Lehlakoreng Dumbbell le Phahamisa - 3 × 12
6. Tobetsa bencheng e sekametseng kapa e tshekaletseng - 3 × 12
7. Phokotso ea li-dumbbells tse robetseng bencheng - 3 × 12

Ho na le phapang e nyane lipakeng tsa koetliso ea banna le basali. Mohlala, banna ba kanna ba iphapanya borokho bo botle. Sebopeho sa marao ke mohopolo oa basali. Basali ba betere ha ba etsa khatiso ea benche e sekametseng (calorizator) ho fapana le ho tobetsa e rapameng. Mochine oa khatiso o tshekaletseng, ho fapana le maikutlo a fosahetseng, ha o eketsehe ebile ha o khabise sefuba sa basali, ha benche e sekametseng e u lumella ho fetisetsa khatiso molaleng, e etsa hore e hohele haholoanyane.