The uku-rana tsaga zuwa ƙasa, maza

By bodybuilding gane da farko akan rage adipose nama da tsoka da ginin. Classes ana nufin kara nauyi, quite daban-daban daga ƙarfi horo. Yana da muhimmanci a shirya ayyukan makirci: adadin da horo, da wani sa na bada, yawan sets da kuma sets. Yana da wuya a cimma da ake so sakamako, idan ba a shirin. M makirci cikakken jimre da sama manufofin, a uku-rana tsaga zuwa ƙasa. Bari mu dubi abin da shi ne, abin da darussan kunshe a cikin shirin da kuma yadda za a tafiyar da, don tabbatar da ci gaban da tsoka nama.

Mene ne kwanaki uku a tsaga a kan nauyi?

Mene ne makirci? The uku-rana tsaga a kan nauyi - shi ne kome kamar 3-rana tsarin na azuzuwan da mako. Wannan makirci ne quite rare. Ta samu yabo daga kwararru, m 'yan wasa da kuma sabon shiga ne kawai koyi kayan yau da kullum na jiki da kullum.

A cewar wannan makirci, duk da tsokoki kasu kashi wasu kungiyoyin. A lokacin kowace motsa jiki na aiki na daya kawai kungiyar. Saboda haka, a lokacin da ya gabata ya shafi dukkan tsokoki, sa'an nan sau ɗaya kawai. Alal misali, a ranar Litinin yi aiki daga biceps da kuma mayar. Laraba - aiki a kan triceps da kuma kirji. A ranar Jumma'a, da barin kafadu da kafafu.

Na dogon lokaci, magina yi kokarin tsotso duk tsoka kungiyoyin a daya motsa jiki. A tsawon lokaci, duk da haka, ya zama a bayyane yake cewa irin shirye-shirye ne kamiltattu ba ne. Athlete ya yi wani iri-iri na bada, ta halarci. Hakika, wannan kaya take kaiwa zuwa gajiya. A sakamakon haka, na karshe motsa jiki kungiyar ba ta bayar da zama dole yin famfo tsokoki.

Ga kuma maye gurbin m, ba su samar da ake so sakamako uku azuzuwan raba wa ƙasa. Dalili na irin wannan horo ne raba famfo na daban-daban tsoka kungiyoyin.

Babban abũbuwan amfãni daga tsaga azuzuwan

Ka riga fahimtar me ya sa ya zabi na mutane da yawa 'yan wasa dakatar da horo a kan wannan makirci - akwai damar yin aiki fiye da qualitatively tsokoki. Amma wannan ba kawai amfani da wannan horo makirci.

Tsaga a kan nauyi yana da yawan abũbuwan amfãni:

1. A tsawon lokaci na horo. Kamar yadda ya yi aiki daga kawai wasu rukuni na tsokoki, bi da bi, rage tsawon lokaci na azuzuwan. Idan kafin motsa jiki na iya daukar 1.5-2 hours, da tsarin raba shi yana kawai 30-45 minti.
2. A tsanani na horo. Yana da sauƙin kula da wani rukuni na tsokoki fiye da dukan jiki. Babu shakka, a cikin wannan harka, da aka zaɓa tsokoki za a yi aiki da yawa da nagarta sosai da kuma tare da mafi ingancin.
3. Hali. Babu wanda zai yi jayayya da cewa a cimma sakamako, wannan factor taka wata muhimmiyar rawa. Amince horo a tsawon na 2:00, bi da jin sosai gaji, wuya kowa zai so, maimakon a amfani tasiri. Wani abu - yana da wani 30-minti darasi, bayan da a can ne kadan mikewa da tsokoki da kuma ta haka ne da sakamakon ne mafi alhẽri.

Shirin zanen tsaga

Kocina ɓullo da yawa tasiri 3-rana tsaga shirin. Duk da bambance-bambance, mafi sau da yawa suna gina a kan wannan manufa - "tura-Pull". Wannan yana nufin cewa tsaga ga taro daukar ma'aikata ya shafi bayani dalla-dalla a kan daya darasi ja tsokoki, a kan sauran - turawa. A cikin uku motsa jiki da hannu harbawa.

Abin da zabin za a iya miƙa wa wani dan wasa? A mafi inganci ake gane da wadannan uku-rana ta tsãge.

A farko embodiment kunshi nazari:

• baya tsokoki - da biceps.
• nono nama - da triceps.
• ƙananan extremities - kafadu.

A karo na biyu bambance-bambancen pumped:

• baya - triceps.
• pectoral tsokoki - kafadu.
• kafa tsokoki - kafadu.

A wani uku embodiment yarjejeniyar:

• baya - ciyar;
• babba extremities - kafadu.
• ƙafafunsa.

Fourth embodiment famfo halayyar:

• baya tsokoki - biceps - baya deltas.
• Dairy - triceps - gaban deltas.
• ƙafafunsa.

zabi

Kamar yadda ka gani, masana ɓullo da wani yawan horo makirci. Wannan shi ne dalilin da ya sa kafin mutum ne sau da yawa tambaya taso: wanda na su fi son? Kowane wani zaɓi na da abũbuwan amfãni, kuma ba tare da flaws. Saboda haka, mafi kyau uku-rana tsaga a kan nauyi - wannan shi ne da horo makirci da cewa mafi kyau ya fi dacewa da ku.

Mafi sau da yawa, da masu koyar zabi na farko bambance-bambancen na motsa jiki shirin. A amfani da wannan rabuwa kwararru gani da wadannan:

1. Kowane tsoka kungiyar da aka yi aiki 1 lokaci don kwanaki 7.
2. Lokacin da jiragen kasa da baya, dole ya yi aiki daga biceps. Saboda haka "gama kashe" tsokoki kana bukatar shi a karshen na motsa jiki.
3. Ta gabatar kuma ya shafi wasu kungiyoyin: kirji tsokoki - triceps.
4. Leveling ƙafãfunsu kammala aiki a kan yadudduka kafadu. Training daga cikin ƙananan extremities samar da karfi anabolic martani. Saboda wannan da deltoid tsoka samar da wani iko tutu inganta.

Musamman da hakkin zabi

A wannan yanayin, zabi mafi inganci makirci na horo kamata ya yi la'akari da yawa dalilai:

1. Paul. Tsaga-horo ga maza da mata ne sosai daban-daban. Wannan ne shibtarsu da al'amurra da dama, daga cikinsu da daban-daban tsarin mai murdede corset kuma daban-daban a raga. Girls fara motsa jiki ya yi rashin nauyi, kuma ku bayar da jiki mai haske taimako. The uku-rana tsaga a kan nauyi ga maza - shi ne ya gina wani kyakkyawan adadi. Strong bene koma ga irin wannan horo, kuma sunã nẽman ta samar da wani "lumpiness" biceps da kuma "brickwork" latsa.
2. A matakin na horo. Idan kana da wani mafari, ya kamata ka ba jeka kai tsaye zuwa tsaga horo. Masana sun bayar da shawarar da a karon farko a lokacin daya zaman, to tsotso duk tsoka kungiyoyin. Wannan zai tabbatar da daidaita da kuma uniform ci gaba na jiki. Kuma kawai kara halin iya jurewa da kuma karfin samu, za ka iya amince motsa a kan su tsaga azuzuwan.
3. Gina. Dukan mutane suna zuwa kashi 3 iri: ectomorphs, endomorphs da mesomorphs. Dangane da jiki, wasu suna iya sauri inganta jikin su. Ga wasu, wannan aiki ne kusan numfashi ba. Wannan shi ne dalilin da ya sa da tsarin kula da horo ya zama gaba daya daban-daban.

Ka yi la'akari da abin da darussa suna shawarar for maza, dangane da jiki irin.

Yabo don ectomorph

Sau da yawa sosai maza, saboda haka daban-daban jiki, da yawan gidaje. Bayan duk, su ne halin da mai sosai "siriri" adadi, siriri kuma dogon wata gabar jiki. Irin wadannan mutane suna da wuyar samun nauyi. Wannan ne shibtarsu mai girma metabolism. Amma kada ka yi baƙin. A daidai tsarin kula da horo zai ba da damar sake fasalin wadannan "shortcomings" a cikin mutuncinsa.

The uku-rana tsaga ga wani sa nauyi ga ectomorphs dangane da wadannan shawarwari:

1. A mayar da hankali ne a kan asali bada.
2. Duration azuzuwan kada wuce minti 45.
3. Maimaita da motsa jiki ga kowane tsoka kungiyar 6-8 sau. Kusance ya zama 4-6. Wannan zai tabbatar da iyakar da sakamakon daga motsa jiki.

Bugu da kari, idan kun kasance wani ectomorph, tuna da manyan mulki: more - yana da ba kyau.

A manhaja ga ectomorph

Yanzu la'akari da abin da ya kamata da kewaye da horo ga isasshe bakin ciki mutumin iya yadda ya kamata jinni jiki.

Masana sun bayar da shawarar da wadannan uku tsaga a kan nauyin ectomorph.

A rana ta farko da za a tsunduma a cikin kafafu da kuma makamai da taimako daga wadannan darussan:

• squat (maimaita 8 sau, yin 3 sets).
• benching kafafu (6-8 sau - 3).
• benching dumbbells a zaune wuri (6-8 - 2).
• benci manema sanda, turawa da shi daga baya da shugaban / kirji ta tsaye (6-8 - 3).

A na gaba motsa jiki (bayan kwana 1 na sauran) rance kirji da triceps, ta amfani da:

• mashaya presses, a cikin supine matsayin (8x - 3 m).
• Faransa presses a supine ko karkata zuwa ga gaskiya matsayi (6-8 - 3).
• dips za a iya amfani da presses, complicating da kaya masu nauyi a kan karkata surface (6-8 - 3).
• tsawo daga cikin manya wata gabar jiki tsaye naúrar (6-8 - 2).

Last horo na kwana uku Hakika (da rana bayan hutu) ne da nufin a elaboration na baya da kuma biceps. Wannan burin da aka samu:

• ja (shawarar burdening) m riko (maimaita matsakaicin yawan sau, yin 2 m).
• dirka sanda, a lokacin karkatar, da bel (8 - 2).
• postural sanda (3, 6-8).
• dagawa sanda a kan biceps (6-8 - 3).

Bayan da darasi bayar hutu - 2 days.

shawarwari mesomorph

Wannan category hada da mutane da yanayi na ci gaba tsokoki, wani m kirji, dogon jiki. Bã su da mai tsoka taro yana ƙaruwa. Mutane da irin wannan tsarin mulki ne mafi sauƙi ta samar da wata kyakkyawar jiki.

Raba su kafa mesomorph nauyi bisa wadannan sharudda:

1. An shawarar zasu maimaita wannan aiki 8-12 sau. Fuskanci bukatar yin 6-8.
2. A yarda a zama na musamman bada domin inganta tsoka siffofin.
3. A daya aji shawarar binciken kungiyoyin 2-3 tsoka nama.

hadaddun horo

The uku-rana tsaga domin tsoka daukar ma'aikata mesomorph gina a kan wadannan zaman.

A ranar Litinin, da aiki tsokoki na baya, kafadu wadannan darussan:

• ja (kunna load) a kan mashaya (matsakaicin yawan maimaita sau, tabuka 2 m).
• a dirka sanda, jiki yana karkata (10-12 - 3).
• deadlifts (8 sau - 3 sets).
• zhimom sanda, turawa da shi daga nono, a tsaye (10 - 3).
• maimaita wannan aiki, amma a yanzu a na gangara (12 sau - 2 sets).
• dagawa dumbbells, ya gane ta cikin kashi (12 - 3).
• matsa lamba (25 - 5).

A wani aiki yanayi don inganta kirji tsokoki da kuma makamai kunshi:

• Kiwo dumbbells a kan wani benci, kwance (12 sau - 2 sets).
• benching sanda, a cikin supine matsayin (10 - 3).
• dagawa sanda (biceps) (10 - 4).
• babba reshe tsawo a cikin shugabanci na block kasa (12 - 3).
• benching dumbbell yayin kwance a kan wani gangaren surface (12 - 3).
• dagawa dumbbells (da biceps) (12 - 3).
• Faransa benci latsa, kwance a benci, da sanda (10 - 4).
• latsa (25 - 5).

A rana ta uku (Jumma'a) bashin da ƙafãfu da taimakon:

• squats, rike da barbell a kan kafadu (12 sau - 3 sets).
• tsawo daga cikin ƙananan wata gabar jiki na inji (12-15 - 2).
• kiwon a kan tiptoe a tsaye da zaune da matsayi (14-20 - 4).
• kafa curls, yayin da a kan mashin (8-10 - 3).
• Kafa Danna (8.10 - 3).
• latsa (25 - 5).

Features ayyukan domin endomorphs

Wannan category hada mutanen da suke da karkata zuwa corpulence. Su suna hanzari samun nauyi, wanda aka kiyaye shi a yankin na cinyoyinsa, ciki, ƙirjinka siffar tabarbarewa.Idan, kafadu.

endomorphs ga horo gina a kan wadannan ka'idodin:

1. A core azuzuwan - m motsa jiki, samar da kalori kona da gubar zuwa wani kyautata (girma) da tsoka taro.
2. An tazara ga sauran tsakanin sets aka bai kadan lokaci - ba fiye 60-90 seconds.
3. A tsawon lokaci na horo ne daga 90 zuwa 120 minti.

horo hadaddun

The uku-rana tsaga a kan nauyi ga endomorphs kunshi wadannan azuzuwan.

A ranar Litinin da shi shawarar tafiyar da adadi ta hanyar irin darussan:

• rike zauna-rubucen da wani barbell a kan kafadu (12-15 sau - 4 sets).
• Kafa Tsawo a kan mashin (12-15 - 3).
• presses da ƙananan wata gabar jiki na'urar kwaikwayo - kwance (12 - 3).
• kafa curls, kuma a kan mashin (10-12 - 3).
• presses da sanda, turawa da kirji a wani mike matsayi (10-12 - 4).
• famfo latsa (2-3 wadancan jinsunan).
• presses da dumbbells a zaune wuri, da hannuwanta a sama da kai (12 - 3).
• tsalle igiya, jogging (10-12 min.).

A ranar Laraba sarrafa horo ta amfani da:

• benching mashaya kasancewa a cikin wani kwance matsayi (10-12 sau - 4 sets).
• Kiwo dumbbells kwance a kan wani benci (12 - 3).
• benching dumbbell sauran ƙarya a kan wani benci karkata (12 - 3).
• tsawo makamai a kan block a cikin shugabanci cireta (12 - 3).
• Faransa benching sanda niƙe Ez, kwanciya (10-12 - 3).
• rawar soja manema (2-3 jinsunan).
• jogging, igiya (10-12 min.).

Kuma a ranar Jumma'a, inganta jikinka a cikin irin darussan:

• ja-rubucen zuwa ga kirji / Chin a mashaya (8-15 sau - 4 sets).
• dirka sanda a lokacin karkatar da ciki (10-12 - 3).
• postural sanda (3 8);
• gogayya T to wuyansa yankin daga cikin kirji a karkata (8-10 - 3).
• dagawa dumbbells yayin da zaune a kan kujera a kan biceps (10-12 - 3).
• daga sanda kasancewa a cikin wani a tsaye matsayi, da biceps (8-10 - 3).
• lilo latsa.
• jogging, skipping igiya.

Don raba your motsa jiki kamar yadda tasiri a matsayin yiwu, shi ne mafi kyau rike su a karkashin kulawa da wani m malami. Wannan yana da muhimmanci musamman ga sabon shiga.