Arnolda Shvartseneggera boithapollo. katleho Philosophy

Arnold Schwarzenegger hloka na selelekela, 'me lebitso la hae e se e ho tsoana. Le hoja a khanya ka seventies hōle le eighties, ka mohlala oa katleho lona e ntse susumetsang likete baatlelete novice.

Workout Arnolda Shvartseneggera - filosofi kaofela, e kenyeletsang, ho phaella ho ba koetlisa ka setotsoana holo eo, phepo e nepahetseng, tsosoloso le tšebetso ea boko. All ena hammoho ke moralo le atlehileng. bodybuilder.

Hona joale ka bokhutšoanyane ka tsamaiso ke neng o akarelletsa ho Arnold Schwarzenegger. Bodybuilding fuoa koetliso e akarelletsa motho ka mong. Ha ho batho ba babeli ba ka tsela e tšoanang, kahoo ha ho na litsela tse peli tse tšoanang hantle ka gymnastics mabelo. Ho ke ke ha khoneha ho ba le 'ngoe le Arnold, bofofu latelang mokhoa oa hae. Bakeng sa motho ka mong ho hlokahale lenaneo la koetliso ea bona le ho hlaphoheloa, e leng se ka tsamaea feela ka lilemo, leka le ho etsa liphoso. O lokela ho fumana ho ikoetlisa hao le ho bona hore boemo ba lona ba boima.

filosofi Arnold o

seo a se finyeletseng e ntle haholo ya bodybuilder tummeng lokela ho qala ka la filosofi nepahetseng tsohle, eo ka eona a tla ho mosebetsi. Le ha e le hantle ya ho hore katleho tla tla feela haeba a - haeba moatlelete e lebeletse ho e mong le e leeto ho ikoetlisetsa ho le. Litlelase ka matla a ba ke ke ba tlisa ka lebaka batlang. Schwarzenegger ile ba koetlisa ho khahloa ha hae, 'me o ile a hlokomela a ne a tseba ntho e ka sehloohong - ka mor'a ea ntlafatso ea mesifa e tla ntlafatsa bophelo ba ka liponahatso bohle ba eona.

lijo

Tšoanetseng lijo - motheo oa katleho papali ena e thata. Ntle le ho sheba lijo tse khethehileng liphello e ka lebelloa. Mesifa ha hōla feela e kang eo, empa feela ka lijo tse leka-lekaneng, e leng se ka fana ka boima ba 'mele ho rua ho ntle le mafura a. Haeba e ile ea eketseha mesifa ena le mafura, kahoo ja le letona. 'Me haeba u thaepileng le mafura, ho ke ke ho hlokahala hore ho fokotsa dikahare lik'hilojule lijo.

The omisa nako, e leng o etsoang tsoa ka pel'a tlhōlisano e le, Arnold lithuto tsa ho ho ja ka tlaase ho lik'habohaedreite, 'me boemo ba bona e lokela ho ba e lekaneng ea ho ba le matla a ho etsa. letsatsi le le leng beke e ne e le ho sebele phahameng-khalori: kahoo ba lebelo ho fihlela ho metabolism.

Arnolda Shvartseneggera oona tsamaisong fuoa koetliso

The bodybuilder tummeng koetlisitsoeng 8 makhetlo a beke (ba bang ba matsatsi a makhetlo a 2). tsamaiso ea hae e entsoeng ka mananeo a mane etselitsoeng lilemo tse 'maloa:

1. Koetliso ea motheo (Duplex).
2. Boleng telostroitelstvo (duplex).
3. Mefuta e meng telostroitelstvo boleng.
4. Lokisetsa dikgaisano.

Lenaneo la mantlha la koetliso ea akarelletsa ba sa hahe-up of mesifa. Sena se hloka hore ho sebetsa le ho bekha boima, u lokela ho eketsa beke le beke. Mohato ona e ka nka lilemo tse 'maloa: tsohle itšetlehile ka molao wa motheo wa, tšusumetso le tshebetso. Ha mesifa boima fihla boholo li lakalitseng, o ka susumelletsa ho boleng telostroitelstvu.

Bakeng sa ba qalang ke boemo ba pele ea lenaneo la sehlooho. Mong le e mong e le karolo ea 'mele e lokela ho ba koetlisitsoeng habeli ka beke,' me mochine - letsatsi le letsatsi.

Bakeng sa lihlopha tsohle mesifa ho hlokahala hore ho khetha tsa boitlhakiso tse peli kapa tse tharo, ea pele ho tse (le 'ngoe kapa tse peli) e lokela ho ba ea motheo kapa polyarticular. Tsena li akarelletsa, ka mohlala, bencheng mechine, squats, 'me ba bang. Hangata a etsa ka barbell kapa dumbbells. Ka mor'a ho etsa dira dithutiso tsa motheo tse ka thōko kapa odnosustavnye. moralo ona, leoto katoloso, 'me ba bang. Bakeng sa tsona, 'me hangata ho sebelisoa thepa ea tšoaneleha.

Arnolda Shvartseneggera fuoa koetliso e ile ea etsahala ho ea ka lenaneo la tse latelang:

1. Mantaha. Karolong e ka holimo ea morao, mpeng, sefubeng.
2. Labobeli. Mpeng, mahetla senyepa, letsoho e ka holimo, ka mahetla.
3. Laboraro. Lower morao, liqholo, maoto, maoto, mpa.
4. Labone. Upper morao, sefubeng, mpeng.
5. Labohlano. Mpeng, mahetla senyepa, letsoho e ka holimo, ka mahetla.
6. Moqebelo. Lower morao, liqholo, maoto, maoto, mpa.

Arnolda Shvartseneggera fuoa koetliso e ne e ya dira dithutiso latelang bakeng sa lihlopha tse sa tšoaneng mesifa:

1. Sefubeng. Mechine molamu lutse le robetse; pullover.
2. Karolong e ka holimo ea ka morao. Hula ka bareng (ho palo e kahodimodimo khoneha nomoro ya repetitions); e sekama molamu projectile sefubeng (disete tse tharo - 10, 6, 4).
3. Mahetla senyepa. Bencheng o tobetsa eme barbell; ho phahamisa matsoho a ka holimo a hlooho ea hae lehlakoreng ebe hodimo (disete tse tharo - 10, 6.4).
4. Mahetla. A lutse le eme ka ho hlaha ha biceps ea; French o tobetsa; ho bua leshano o tobetsa molamu (moqotetsane khotsofalletse).
5. Forearm. Flexion le katoloso ya tlhobosa ka kopanetsoeng carpal-toloki le thupa (khutlisetsang khotsofalletse).
6. Serope. Squat le lunges (mahetleng a molamu); koba lengole le ho hanyetsa (ho bua leshano ka bencheng) hlōla.
7. Leoto le maoto. Ho hlaha ka menoana ea maoto le molekane mahetleng le (disete 5 of 15).
8. E leng karolo e ka tlaase ea ka morao. Palo e mahetleng 'me' mele o rectification (disete tse tharo - 10, 6, 4).
9. Mala. Le ho phahamisa maoto sothoe, a bua ka mangole Matsoele, ho bua leshano fatše ka boto sekametse (5 dikelaka ea 25).

Haeba ha ho joalo boletsweng palo ea disete le reps, o lokela ho etsa ho ikoetlisa ka linako tse 8-12 ho atamela tse hlano.

hlaphoheloa

Ha rea lokela ho lebala hore mesifa ha hōla ka tlelaseng. Ba melisa holo eo, ka nako ea ho hlaphoheloa, kahoo, ho ke ea bohlokoa ho nepahetse Mokhoa oa letsatsi. Arnold eletsa ho robala lihora tse 8-9 ka letsatsi. Haeba u sa robale ka haholo bosiu, u lokela ho bokella lihora tse haellang ka letsatsi.

cerebration

Arnolda Shvartseneggera boithapollo kenyeletsa karolo e 'ngoe ea bohlokoa - le matla a ho ameha ka ho sebetsa mesifa nakong ikoetlisa. Re lokela ho ithuta ho itšehla mojaro e holim 'a eona' me a romela hōle. Ka mor'a ho fana ka koetliso e liphofu bohlokoa ho nka litšoantšo ho finyelloa ka bodybuilding.