The ea matsatsi a mararo e petsoha lefatšeng: ho banna

Ke bodybuilding lemohuoa haholo-holo phokotso ya dinama tse nyenyane tse adipose le thepa ea mohaho mesifa. Litlelase tse ikemiseditse ho eketsa boima ba 'mele, a fapaneng hōle le ho fana ka koetliso matla. Ho bohlokoa ho rera mesebetsi sekemeng: palo ea koetliso, sete ya dira dithutiso, palo ea disete le disete. Ho thata ho fihlella e le hantle a lakatsa, haeba e se lenaneo. Hlollang sekemeng botlalo sebetsana ka katleho le maikemisetso tse ka holimo, ea matsatsi a mararo e petsoha fatše. A re ke re sheba hore na ke eng, seo BOITLHAKISO kenyelelitsoe lenaneo le kamoo ho kopanela, ho etsa bonnete ba kgolo ya dinama tse nyenyane tse mesifa.

ke matsatsi a mararo e petsoha ka boima ba 'mele ka eng?

ke eng sekemeng? The ea matsatsi a mararo e petsoha ka boima ba 'mele - e ha ho letho le tšoanang le la 3-letsatsi tsamaiso ea litlelase ka beke. morero ona li atile haholo. O ile a fumana amoheloe har'a litsebi, baatlelete e tsoetseng pele le ho ba qalang feela ithute lintho tsa motheo tsa 'mele laoleng.

Ho ea ka morero ona, mesifa kaofela ba arotsoe ka lihlopha tse itseng. Nakong e mong le boithapollo sebetsa ba sehlopha se le seng feela. Kahoo, nakong ea beke ho akarelletsa ho mesifa ea 'ohle,' me joale hang feela. Ka mohlala, ka Mantaha o ile a sebetsa ka ntle biceps le khutla. Laboraro - sebetsa ka triceps le sefuba. Ka Labohlano, ba siea mahetleng 'me maoto a.

Bakeng sa nako e telele, lihahi nile ba leka ho di-pump lihlopha tsohle mesifa ka boithapollo ngoe. Ha nako e ntse, Leha ho le joalo, ho ile ha hlaka hore mananeo a joalo a ke le hole le ho phethahetseng. Athlete ile a tlameha ho phetha mefuta e fapaneng ya dira dithutiso, atamelang. Ya e le hantle, mojaro ona o isa mokhathala. Ka lebaka leo, a ho qetela ho ikoetlisa sehlopha o ne a sa fane ka hlokahala pompa mesifa.

Mona 'me le nka sebaka khathatsang, u se ke ua fana ka phello lakatsa litlelase tse tharo arola fatše. Motheong oa ho fana ka koetliso e joalo ke arohaneng pompa tsa lihlopha tse fapaneng mesifa.

Melemo e ka sehloohong ea litlelase tsa petsoha

U se u ntse utloisisa hore na ke hobane'ng le ho khetha baatlelete ba bangata ba khaotsa ho ho fana ka koetliso ka morero ona - ho na le ke le monyetla oa ho sebetsa mesifa ho feta ka boleng. Empa sena ha se Molemo feela ea morero ona ho koetlisoa.

Split ka boima ba 'mele le na le a' maloa a menyetla:

1. Ka nako ea koetliso eo. Ka o ne a sebetsa ka ntle feela e le sehlopha se itseng sa mesifa, ka ho latellana, fokolitse nako ea litlelase. Haeba pele ho ikoetlisa ho ka nka lihora tse 1.5-2, tsamaiso ea arohana ho nka metsotso e 30-45 feela.
2. Le matla koetliso eo. Ho bonolo haholo hore a ele hloko sehlopha itseng tsa mesifa ho feta sehlopha sohle. Ha ho pelaelo hore, tabeng ena, le lisele kgethile tla sebelitse haholo ka tsela e atlehileng haholoanyane le ho nang le boleng molemo.
3. Boikutlo bo. Ha ho ea tla ba pheha khang ea hore ho fihlela sephetho, ntlha ea ena e phetha karolo ea bohlokoa. Lumellana koetliso ea bolelele ba nako ba 2:00, lateloa ke ikutloa khathetse haholo, ho hang le motho e tla rata, ho ena le hore le liphello tse molemo. Ntho e 'ngoe - e' se nkang metsotso e 30 thuto, ka mor'a moo ho na le o fokolang ikotlolla mesifa 'me kahoo liphello e ba tse molemo haholo.

rala petsoha

Makareche ntshetswa pele tse ngata e atlehang 3-letsatsi e petsoha lenaneo. Ho sa tsotellehe ho se lumellane ha bona, hangata ka ho fetisisa ba hahoa ka molao-motheo e tšoanang - "push-tsomule". Sena se bolela hore e petsoha bakeng sa boima bothaothi akarelletsa majabajaba ka thuto e 'ngoe hula mesifa, ka tse ling tse - pushing. Ka ho phetha boraro amehang raha.

Seo dikgetho ka e filwe ho moatlelete e? The atlehang ka ho fetisisa ba o ile a hlokomela ho e latelang matsatsi a mararo o arohana.

A mothofatso pele se entsoe ka ithuta:

• morao mesifa - the biceps;
• letsoele dinama tse nyenyane tse - le triceps;
• lipheletsong tlase - mahetleng.

Ka fapaneng bobeli pumped:

• morao - triceps;
• pectoral mesifa - mahetleng;
• leoto mesifa - mahetleng.

Ka karolo ea boraro mothofatso u sebetsane:

• morao - ho fepa;
• ka holimo lipheletsong - mahetleng;
• maoto.

Bone mothofatso pompa bath:

• morao mesifa - biceps - morao deltas;
• Letsoele - triceps - deltas ka pele;
• maoto.

ho khetha

Joalokaha u bona, litsebi li ntshetswa pele palo ya maano a koetliso. Ke ka lebaka leo pele motho eo hangata hlaha potso: tseo ba li khetha? E mong le e khetho e na le melemo ea eona, 'me e na le liphoso. Ka hona, molemo ka ho fetisisa matsatsi a mararo e petsoha ka boima ba 'mele ea - sena ke ho fana ka koetliso sekemeng hore molemo ka ho fetisisa Suits u.

Hangata ka ho fetisisa, le makareche a khetha fapaneng pele oa ho ikoetlisa ka lenaneo la hao. Ka ba molemo ho karohano ena ditsebi bona tse latelang:

1. Sehlopha ka seng se mesifa e ba ile ba sebetsa 1 nako ea matsatsi a 7.
2. Ha literene le morao, hakaalo ba ile ba sebetsa ka ntle biceps. Ka lebaka leo, "qeta theoha" mesifa o hloka qetellong ea boithapollo ba.
3. E boletsoeng ka holimo e sebetsa ho lihlopha tse ling: mesifa sefubeng - triceps.
4. maoto a batalatsa qeta mosebetsi ka masela a mahetleng. Koetliso ea lipheletsong e ka tlaase e fana ka matla ka ho fetisisa anabolic karabo. Ka lebaka la sena le mesifa deltoid fana ka tsusumetso e matla ho ntshetsa pele.

Haholo-holo ea ho etsa khetho e nepahetseng

Tabeng ena, ho khetha ho sekemeng atlehang ka ho fetisisa ea koetliso ea lokela ho nahana ka lintho tse ngata:

1. Paul. Split-koetlisa banna le basali ba e fapaneng haholo. Ena e bitsetsa ke lintho tse ngata, har'a oona mohaho e fapaneng ya e corset mesifa le lipakane tse fapaneng. Girls qala ho sebedisa ho theola 'mele le ho fana ka' mele ea liphallelo leseli. The ea matsatsi a mararo e petsoha ka boima ba 'mele bakeng sa banna ba - ke ho haha mokhabo ntle. Matla mokatong resorted ho fuoa koetliso e joalo, e batlang ho fana ka "lumpiness" biceps le "brickwork" o tobetsa.
2. Boemo ba ho koetlisoa. Haeba u simololang, o lokela ho se ke ua tsamaea ka kotloloho ho fuoa koetliso e arohaneng. Litsebi khothalletsa ka lekhetlo la pele nakong ea fa setlhopha se kopane a le mong, ho di-pump lihlopha tsohle mesifa. Sena se tla netefatsa e leka-lekaneng 'me junifomo ntshetsopeleng ya' mele. Le feela eketsa mokoka le matla le maruo, u ka ka tsela e sireletsehileng fetela litlelase petsoha.
3. Haha. batho bohle ba arotsoe ka mefuta e 3: ectomorphs, endomorphs le mesomorphs. Ho itšetlehile ka hore 'mele, ba bang ba ba khona ho ka potlako ho ntlafatsa' mele ea bona. Bakeng sa batho ba bang, mosebetsi ona ke hoo e ka bang mamelleha. Ke ka lebaka leo ho atamela la koetliso ea ho ba fapane ka ho feletseng.

Nahana ka se ileng lithuto ba kgothaletswa bakeng sa banna, ho itšetlehile ka mofuta oa 'mele ea bona.

Likhothaletso bakeng sa ectomorph

hangata haholo banna, kahoo fapaneng 'mele, na a' maloa a mehahong. Ka mor'a hore tsohle, ba ile ba ba tšoauoa ka e le haholo "tshesane" mokhabo, tshesane le maoto le matsoho e telele. batho ba joalo ba ho le thata ho nona. Ena e bitsetsa ke metabolism haholo. Empa le se se ke ua nyahama. Tsela e nepahetseng ho fuoa koetliso le tla ho dumella ho fetola tsena "mefokolo" ka seriti.

The ea matsatsi a mararo e arohaneng bakeng sa sete boima bakeng sa ectomorphs thehiloeng ho likhothaletso ana:

1. E bua haholo ka se ka boitlhakiso li motheo.
2. litlelase Nako ea lokela ho feta metsotso e 45.
3. Pheta sa ho sebedisa bakeng sa sehlopha ka seng mesifa makhetlo 6-8. Atamela e lokela ho ba 4-6. Sena se tla netefatsa diphetho palo e kahodimodimo ho tswa ho ikoetlisa.

Ho phaella moo, haeba u na le e ectomorph, hopola mok'hadinale puso ea: ho feta - ho se molemo.

The silabase bakeng ectomorph ho

Joale ak'u nahane ka seo e lokela ho ba sa fumane koetliso e sebelisang mosebetsing oa potoloho ho lekaneng monna tšesaane ka hantle ago bleed mele.

Litsebi nkhothaletsa latelang tse tharo e petsoha ka boima ba 'mele oa ectomorph.

Ka letsatsi la pele ho kopanela ka maoto le matsoho a ka thuso ea tsa boitlhakiso ana:

• Squat (pheta makhetlo a 8, ho etsa disete 3);
• benching maoto (6-8 makhetlo a - 3);
• benching dumbbells ka kopano boemo ba (6-8 - 2);
• bencheng o tobetsa molamu, pushing e le ka mor'a hlooho / sefubeng ke eme (6-8 - 3).

Ka boithapollo latelang (ka mor'a letsatsi le 1 ea phomolo) dikadimo sefubeng le triceps, ho sebedisa:

• bareng mechine, ba le boemong bo supine (8x - 3 mokgwathupelo);
• French mechine ka supine kapa lokileng boemo ba (6-8 - 3);
• dips ka sebelisoa mechine, thatafatsa le ho bekha a holim'a sekametse (6-8 - 3);
• sehlomathiso sa ka holimo maoto le matsoho kotelamaka unit trust (6-8 - 2).

koetliso ea ho qetela fa setlhopha se kopane ha matsatsi a mararo 'nete hore (letsatsi ka mor'a letsatsi la phomolo la) o ikemiseditse ho ka elaboration tsa morao le biceps. pakane ena e fihlellwa:

• hula (kgothaletswa burdening) khotsofalletse lohle (pheta palo palo e kahodimodimo ea linako tse ling, ho etsa ya 2 mokgwathupelo);
• sepheo se ka molamu, nakong ea ho sekamisetsa, lebanta (8 - 2);
• postural molamu (3, 6-8);
• ho phahamisa molamu ka biceps (6-8 - 3).

Ka mor'a thuto e fanoang phomolong - matsatsi a 2.

likhothaletso mesomorph

sehlopha sena se akarelletsa batho ba nang le mofuta wa mesifa tsoetseng pele, e le sefubeng sephara, nako e telele mele. Ba na le mesifa e moholo boima eketseha. Batho ba nang le joalo molao wa motheo e habonolo fetisisa theha e le 'mele ntle.

Arola ho beha boima mesomorph e thehiloeng melao ena:

1. E kgothaletswa ho pheta ho ikoetlisa ka linako tse 8-12. Atamela lokela ho etsa 6-8.
2. Lumelloa ka Mosebetsi tsa boitlhakiso khethehileng ho ntlafatsa liforomo mesifa.
3. Ka lihlopha tse 'ngoe sehlopha sa kgothaletswa ho ithuta 2-3 mesifa dinama tse nyenyane tse.

ho fana ka koetliso e rarahaneng

The ea matsatsi a mararo e arohaneng bakeng sa mesifa bothaothi mesomorph hahiloeng ka mananeo ana.

Ka Mantaha, mesifa sebelitse tsa morao, mahetleng latelang tsa boitlhakiso:

• hula (butswe mojaro) on bareng (nomoro palo e kahodimodimo ea makhetlo a pheta hape, ho phetha 2 mokgwathupelo);
• le qheletseng ka molamu, 'mele o e sekamela (10-12 - 3);
• deadlifts (8 makhetlo a - 3 disete);
• zhimom molamu, pushing e tsoa ho sefuba, ba ema '(10 - 3);
• pheta ho ikoetlisa ka, empa hona joale ka letsoapong la (makhetlo a 12 - 2 disete);
• ho phahamisa dumbbells, o ile a hlokomela ka karolo e (12 - 3);
• khatello e (25 - 5).

Tikolohong e maphathaphathe ho ntlafatsa mesifa sefuba le matsoho e na le:

• Ikatisa dumbbells bencheng, ho bua leshano (makhetlo a 12 - 2 disete);
• benching molamu, ba le boemong bo supine (10 - 3);
• ts'ehetsana molamu (biceps) (10 - 4);
• ka holimo leoto katoloso ka tataiso ea tlase le literata (12 - 3);
• benching dumbbell ha ho bua leshano ka holim'a mekgokolosa (12 - 3);
• ho phahamisa dumbbells (the biceps) (12 - 3);
• French bencheng o tobetsa, ho bua leshano ka bencheng, ka thupa (10 - 4);
• ebe o tobetsa konopo (25 - 5).

Ka letsatsi la boraro (Labohlano) dikadimo maoto a ka thuso ea:

• squats, ea tšoereng barbell ka mahetla a hao (makhetlo a 12 - 3 disete);
• katoloso ea maoto le matsoho e ka tlaase ea mochine (12-15 - 2);
• hōlisa ka tiptoe ka ba 'eme ba sa, a lutse maemong (14-20 - 4);
• leoto curls, ha ka mochini (8-10 - 3);
• Leoto Tobetsa (8.10 - 3);
• ebe o tobetsa konopo (25 - 5).

Features mesebetsi bakeng endomorphs

sehlopha sena se akarelletsa batho ba le tšekamelo ea ho corpulence. Di ka potlako re fumane boima, e leng e bolokoa ka sebaka sa lirope, mpeng, letsoele sebopeho oa soahlamana, mahetleng.

endomorphs bakeng sa koetliso e thehiloeng melao-motheo e latelang:

1. Ka litlelase ea mantlha - ho ikoetlisa e boima, ho fana ka khalori o tukang le loto e sa ntlafatso (kgolo ya) a mesifa boima.
2. E karohano bakeng sa ho phomola lipakeng tsa disete o fuoa nako fokolang haholo - ha ho ho feta metsotsoana e 60-90.
3. Ka nako ea koetliso eo e tsoa ho metsotso e 90 ho ea 120.

ho fana ka koetliso e rarahaneng

The ea matsatsi a mararo e petsoha ka boima ba 'mele bakeng sa endomorphs na le litlelase tse latelang.

Ka Mantaha e kgothaletswa ho etsa palo ka boitlhakiso li joalo:

• tšoere luleng-baholo le barbell ka mahetla a hao (makhetlo a 12-15 - 4 disete);
• Leoto Extension ka mochine (12-15 - 3);
• Mechine e ka tlaase maoto le matsoho ketsiso - robetse (12 - 3);
• leoto curls, hape ka mochine (10-12 - 3);
• Mechine thupa, pushing khahlanong le sefuba ka maemo a lokileng (10-12 - 4);
• pompa dingolwa (2-3 sebelisang mefuta e);
• mechine le dumbbells ba maemong a lutse ka matsoho a hae holim 'a hlooho (12 - 3);
• itahlela ropo, ho matha (mets 10-12.).

Ka Laboraro Diversify fuoa koetliso sebedisa:

• benching bareng ho ba maemong a tshekaletseng (10-12 makhetlo a - 4 disete);
• Ikatisa dumbbells rapaletse bencheng (12 - 3);
• benching dumbbell setseng leshano ka e sekametse bencheng (12 - 3);
• matsoho a katoloso ka-ea le literata e tataiso ea tlase (12 - 3);
• French benching molamu ea litututsoana EZ, rala (10-12 - 3);
• tirila o tobetsa (2-3 mefuta);
• matha, thapo (10-12 mets.).

Le ka Labohlano, ho ntlafatsa 'mele oa hao ka boitlhakiso li joalo:

• hula-baholo ho sefubeng / selelu ka bareng (8-15 linako - 4 disete);
• sepheo se ka molamu nakong ho sekamisetsa ho mala (10-12 - 3);
• postural molamu (3 8);
• traction T a ea sebakeng se molala oa sefuba a sa le tšekamelo (8-10 - 3);
• ho phahamisa dumbbells ntse a lutse setulong ka biceps ho (10-12 - 3);
• mphahamisetsa molamu ho boemong ba eme, ba biceps (8-10 - 3);
• ballon o tobetsa;
• ho matha, tlōla-tlōla thapo.

Ho arola boithapollo ba hao e le e atlehang kamoo ho ka khonehang, ho molemo ho tšoara ba tlas'a bookameli ba e le morupeli tšoaneleha. Sena ke bohlokoa ka ho khetheha bakeng sa ba qalang.