He poʻe o nā kino no nā mea a pau Muscle pūʻulu: akamai aʻo

Pinepine, beginners hiki ole ke hoʻolimalima hale e kūkulu i ka polokalamu o ka hana i hiki ke lawe nui hopena. Pehea e koho i ka lākou o ka hoʻokō 'ana i nā mea a pau Muscle pūʻulu? Oddly lawa, ka mea, ke maʻalahi kupono i ka hana. More e pili ana i hoʻokō 'koho kumu, e nānā hope i loko o kēia' atikala.

walaʻauʻana kino

XIX. Kino pū kekahi mau ami, a mea he lea hanohano ana massonabornogo kalapona. E hana ana i kēia 'ano o ka haawe mea nui oi Muscle pūʻulu ma mua o ka hōʻike kaʻawale kino. Aʻo no ka mea a pau Muscle pūʻulu Pono e komo kumu o ka neʻe 'ana i, e hana oe i ikaika a bulkier (me ka Muscle nuipa a wahi o ka Hawaii). He wale Logical hopena i ka haawe mea oi Muscle pono hoʻomōhala i nā nāʻiʻo i loko o kekahi mau. Mau hana nā squats, Aha lua kaomi waina, ua mau laau la, e huki like ana-ae la, a pahu aku ai-UPS. Ma ke ala, ina oe i ke keu waiwai (50,000 rubles a oi), e hiki ke kuai i ka 'oihana kanaka aʻo no nā mea a pau Muscle pūʻulu (ka Hawaii photo ia - ma lalo nei).

I ka papa kuhikuhiE loina i aʻo

Mua o nā mea a pau, ia mea nui koʻikoʻi holomua ma ka haawe - ia, e hana i kou nāʻiʻo kupu i loko o ka nui a me ka ikaika i waiwai ai. O ka holo ana, ina oe e ole hoʻonui i ke kaumaha o ka hana, a laila, na nāʻiʻo mai i pono i ka ulu. Inā 'oe e hana me kekahi' aoʻao pilikino kanaka aʻo, ka mea, ua hoomaikai paipai e malama i kekahi diary i loko i ka palapala i kou mau hualoaʻa. Pela no oe e e hiki ke systematically hoʻonui i ke kaumaha ma luna o aʻo, ana i ka pono ka huahelu no a pau Muscle pūʻulu.

I kekahi rula Ua mikroperiodizatsii, i ka i loko o ka i moe i loko o ka alternation o ka kaumaha a me ka malamalama workouts. He aha ka meaʻoi i loko o ia? Ka mea i na nāʻiʻo pono ma kahi o 1 pule e hoʻopau ai i ke ola, ma hope i hele supercompensation (ulu o ka Muscle olona,). Aka hoi, pili wale i nui nā pūʻulu (hoʻi, umauma, mau wāwae) keia kulana, oiai liʻiliʻi (lima, a aaeuoa?) Lilo aku i ka hopena o ia ka lōʻihi koena. No laila, i ka alternation o ka malamalama, a me ka kaumaha pule i loko o ka hale haʻuki Ua hoaponoia. Ka wā e huli kākau i kou 'ia paha o nā kino no a pau Muscle pūʻulu, eʻoiaʻiʻo, e noonoo i kēia mea.

aʻo mahae

No laila, ua lawe mai ka mea i mua o ka hoʻokō 'ana i nā mea a pau Muscle pūʻulu, hemolele no ka' âlapa me ka pae ma luna o ke komo.

ka Poalua:

1. umauma

• ka Aha ma luna o ka mea pepehi '. ka Aha (4 x 10);
• ka Aha kaomi me dumbbells ma horiz. (3 m 12);
• Kaumaha kī a me (3 m max);
• "Hahai" (3 m 15).

2. Biceps

• hookiekie ana dumbbells ku (3 m 10);
• "Nā hāmare" (3 m 10);
• Scott okŘkohukohu (3 m 8).

Thursday:

1. hoʻi

• deadlift (4 x 8);
• ka linkage koʻokoʻo (3 m 10);
• luna loulou (3 m 12).

2. Triceps

• Palani kaomi (3 m 10);
• mawah (3 m max);
• 'ōpā ma waena o skammi (3 m 20).

Friday:

1. wawae

• squats (4 x 10);
• straightening a anuenue wāwae (3 m 15 ma luna o kēlā me kēia hookoikoi e holo superset);
• ho'āhewa wale (3 m 12-15 ma kēlā wāwae).

2. poohiwi

• maʻemaʻe a ua pilikia (3 m 8);
• Mahi (3 m 12).

He He 'ano kaila polokalamu no a pau Muscle pūʻulu, a e ae oe, e hoonui i ke kaumaha a me ka hoomahuahua i ka mana holo' awelika.

CrossFit

CrossFit mea he hoʻopoepoeʻano o ka ikaika aʻo i loko i kekahi hookoikoi ua hana ia me ka palena haʻahaʻa koena manawa (a hana ole) no 5-10 mau minuke. He He polokalamu nui no a pau Muscle pūʻulu, e like me ka hoʻokō 'ana i hoʻohana multisustavnye ma ka mea e pū hou Muscle pūʻulu. Eia hou, ka mea hana i loko o keia sport a me ka neʻeʻana a me kona mau kaumaha. Eia hoi, mai hoopoina i CrossFit trnirovki pinepine hiehie mana a me ka cardio. He aha mākou i ma ka OAAIeOO? 'Âlapa i hoʻoholo i ka hana CrossFit, no kekahi aʻo UOAAaOON e hoʻomōhala i kā mākou ikaika a me ke ahonui. Naʻe lōʻihi ka mea, ua maopopo ia e ole e haawi aku i ka hoʻohui pū 'ia o ka like wahie, oe i ka piʻi like oi aku o kekahi mea paha i loko o kēia. Ma ka kekahi lima, i kēia mau 'âlapa i paʻa, hiki i ke "gula O ia hoʻi," ma waena o ka luna manaÿo. Oe e ae i keia mea oi ma mua o lawa no ka mea maoli ao nei. Ia mea ke kumu aʻo ma ka CrossFit hoʻomanaʻo e lawe mai i loko o ke kaua, ano, a pela aku .. N.

He poʻe o nā kino no a pau Muscle hui ma ka CrossFit hiki e like penei:

Day 1:

1. Nana e hoole pahu aku ai i-ae la, mai ka Aha triceps - 15-20 Rep.
2. Maʻamau pahu aku ai i-UPS - 20 Rep.
3. Burpoe - 10 Rep.
4. Holo - 30 minuke.

Ka mua 3 puan hana 3 laps, a laila, e kakau iho i ka holo.

Day 2:

1. Squats - 30 Rep.
2. Pahu-aku ai me ka paʻipaʻi - 15-20 Rep.
3. mau wawae ae la i ka ahakanaka e moe ana i lalo - 20 Rep.
4. O Kepakailiula i ma ka Aha (noho) - 15 Rep.
5. O Kepakailiula i ke kaula, - 100 Rep.

E hoolilo ana i ka 2-3 huahelu me ka mokuāhana ma no 5-7 minuke.

Day 3:

1. Sprint - 400 mau mika.
2. Deadlift - 10 Rep.
3. O Kepakailiula i ana i ka pahu (40 a hiki i 50 knm ke kiʻekiʻe) - 6 Rep.
4. Mahi paona / dumbbells - 15-20 Rep.
5. Miki pu - 20-25 Rep.

Mākou hana 2 laps.

Day 4:

1. Squats - 10 Rep.
2. Burpoe - 10 Rep.
3. Lawe ma ka umauma me papala noi huakaʻi - 10 Rep.
4. Turkish ulu - 8 Rep.
5. Ka hoe mīkini - 200 mau mika.

E hoolilo ana i ka 2-3 huahelu me ka 5-minuke koena.

Mākou i hoʻopau eiiieaena o ka hoʻokō 'ana i nā mea a pau Muscle pūʻulu, hele ana a hiki i ka lā hope o ke aʻo.

Day 5:

1. Jogging shvung mai o ka pahu - 8 Rep.
2. Deadlift - 10 Rep.
3. Release o na laau - 10 Rep.
4. A hiki wawe holo - 200 mau mika.
5. Kihi loa - 25 Rep.

E hoolilo ana i ka 2-3 laulā.

E like me 'oe ke ike, no ka beginners Ua kaumaha loa Complex, akā, ka mea e ae, e hoʻoikaika i maikai ka ikaika a me ka hoomanawanui, e like me me ka nui loa hoʻonui i ka nui o ka Muscle nuipa a me ka' O ke kaulikeʻai a me ka adherence.

Aʻo no ka mea a pau Muscle pūʻulu no kaikamahine

No ka poe kaikamahine, ka poe e hoʻoholo i ka e hana i loko o ka hale haʻuki, nui hana study pono i ka luna a lalo o ke kino no ka 1 workout. Ke oia hele no ka poe i wale hiki ole e kipa i ka hale no ka oi ma mua o 2 manawa o ka pule. aʻo kumu i ole loa okoa mai ka poe i loko o na kanaka. Holomua ma ka wahie, mikroperiodizatsii, ana i kona akua o ka 'O ke kaulikeʻai a me ka? Eia - a pau keia pono e makana, aole ka ole. I kau o ka hoʻokō 'ana i nā mea a pau Muscle pūʻulu loa kupono ka poeikohoia o ka maikai ke keka? Mua o nā mea a pau, ia squats (maikaʻi hana me ka uuku paona, akā, me ka nui repetitions), huki me ka counterweight, a pau ka violaʻumi o ka hou, lua kaomi waina a me nā kino ma ke kaomi (hilo, wāwae e hoʻokiʻekiʻe aʻe ma luna o ka ho okŘkohukohu, etc.). I mau, ke hele, a hoonoho iho la i loko o ke aʻo kaʻina hana e like me na kane mana, akā, o ka papa, e pono e emi ke kaumaha, a me ka helu o nā hoʻokokoke mai. Like nui o ka manaʻo o ka loaʻa kino ma ka hale haʻuki Lightweight (wahine) type. Kauoha aku la i no mea a pau Muscle hui ma mua o ka hoʻomaka 'ana o ke aʻo - keia mea i kekahi mea nui kēia lākiō. Ma kekahi, e pili ana na wahine, ka poe i oi ikepili koʻikoʻi ami, a no laila, hiki'ē i ka hewa. Hana hohola a me keʻano o ka neʻeʻana aerobic - ka mea, e kōkua lūlū aku i ke koko ma ke kino.

ma ka hopena

Aia mea i maikai paha plohihi aʻo papahana, no ka mea, kēlā me kēia kanaka, he okoa. Kēia mea 'Aʻole i' ae 'ia ohiu-manao eiiieaen, a makemake hana like pono no nā' âlapa. Aka hoi, i ka luna-i hoike ia papahana e maikaʻi no na mea he nui, o ka oi aku no beginners a waenaʻilikai 'âlapa. Haalulu iho, mahiʻai a me ka hoʻokō i kou mau pahu hopu!