Hlukanisa Ukusebenza Kwakho Ezingqungqutheleni Ze-Anatomy Logical
Abaqeqeshi abanesisindo abanomkhuba abafuna ukugxila ekuqeqesheni kwabo bangakhetha ukhetho lokuhlukaniswa kwezinsuku ezingu-5, ngokugcizelela ezindaweni ezahlukene zomzimba usuku ngalunye. Imizila yokuhlukanisa ekuqeqesheni isisindo kubhekisela ekunikezeni ukuqeqeshwa ezifundeni ezihlukahlukene zomzimba namaqembu emisipha emsebenzini. Ngokuvamile, lokhu kwenziwa izinsuku ezahlukene zesonto kodwa kungenziwa ngezikhathi ezahlukene zosuku olulodwa uma uqeqesha okungaphezu kwesisodwa ngosuku.
Ukuzivocavoca okuvamile, ukuhlukanisa ngezikhathi zokuzivocavoca umzimba nokuzivocavoca umzimba kuyindlela ethandwayo futhi ungase ungadingi ngaphezulu. Ungangeza ingqikithi - engekho futhi uhlehlise emuva - kunoma yiziphi izikhathi ezingaphezulu noma eziphansi. Ngakolunye uhlangothi, ungathola okungathí sina kwangempela futhi uzame lolu hlelo lokuhlukaniswa kwezinsuku ezingu-5, kodwa mhlawumbe uma usuvele unesimo nesipiliyoni.
Uhlelo lwezinsuku ezingu-5 lokuhlukaniswa kwesisindo
- Usuku 1, Izikhali. Ehlezi izikhonkwane zengalo ze-dumbbell, ama-curls ama-curls, ama-curls e-preacher, ama-curls angama-concentration, ama-skull crushers, ama-pushdowns, izandiso ze-triceps, ama-triceps ama-dips. Yenza ama-3 ama-exercises 10-12 nama-30-60 amasekhondi ahlala phakathi. Ngenye indlela i-biceps ne-triceps umzimba.
- Usuku lwesi-2, ama-Legs. Izikwele ezisebukhosini, ama-deadlifts, izandiso zomlenze, ama-curls omlenze (amisiwe, athambekele), ama-squck squad, ekuseni ekuseni , amaphaphu anesisindo, i-curl-ham curl. Yenza ama-3 ama-exercises 10-12 nama-30-60 amasekhondi ahlala phakathi.
- Usuku lwesi-3, isifuba. Umshini wokunyakaza (ukuhlanganisa okubanzi, ukumbamba), umshini we-Smith unqamule umshini wokunyathelisa, u-dumbbell ohlezi ebhentshini lokunyathelisa, unxusa umcibisholo we-dumbbell, i-cable fly, i-pec ehambayo, i-lever, i-pushups. Yenza ama-3 ama-exercises 10-12 nama-30-60 amasekhondi ahlala phakathi.
- Usuku 4, Ukuphumula.
- Usuku Lwesi-5, Emuva Kakhulu. Ama-crunches ama-Combo, ukuqhutshwa kwebhola noma isondo lokuphuma, i-barbell bent-over imigqa, i-lat pulldown (ngaphansi nangaphezulu), ukudonsa, ukuhlala imigqa yekhebula, imigqa eyodwa yezingalo ezingamabhande, umzila womshini we-T-bar. Yenza ama-3 ama-exercises 10-12 nama-30-60 amasekhondi ahlala phakathi.
- Usuku lwesithupha, amahlombe kanye nezicupho. Umshini wezempi, umshini wokuxosha umshini, ukuphakama komgwaqo, ukuphakama kwangaphambili, ukuphakama kwangemuva, imigqa eqondile, ama-dumbbell ama-shrugs, ikhebula lezingxube zangaphandle nezingaphakathi. Yenza ama-3 ama-exercises 10-12 nama-30-60 amasekhondi ahlala phakathi.
- Usuku 7 Ukuphumula.
Amanothi ku-5-Day Split Routine
Qinisekisa ukuthi ukufudumala ngendlela efanele ngaphambi kokuqala. Lokhu kungafaka phakathi i-cardio elula kanye nesethi elula yokuzivocavoca ngalunye uma ukhetha. Khuphuka phansi ekugcineni kweseshini ngayinye ngokuhamba ngezinyawo nokuhamba kancane. Yeka ukuzivocavoca uma uzizwa ubuhlungu obukhulu futhi ubone udokotela uma kuqhubeka. Lungisa izisindo, isethi kanye nezikhathi zokuphumula ukuze uhambisane nesimo sakho samanje sokuqina.
Izinsisekelo Zendlela Yokuhlukanisa
Abaqeqeshi abaningi bempilo, abaqeqeshi bezempilo nabagijimi abahlose amandla amakhulu, imisipha namandla ngokuvamile baqedile lokho okubizwa ngokuthi umzimba ogcwele lapho beya ejimini, noma okungenani kuyindlela engcono kakhulu, ukuqala. Lokhu kusho ukusebenza wonke amaqembu amakhulu emisipha emzimbeni - izingalo , amahlombe, esifubeni, emuva, imilenze , i-butt, nezibeletho. Abaqhubi bezimncintiswano ngezinye izikhathi bathola "ukuhlukana" ekuqeqeshweni kwabo ngokuphula lezi zinhlangano ezinkulu zomzimba kuze kube izingxenye zomzimba, amaqembu amakhulu ama-muscle, noma ngisho nemisipha ethile - isibonelo esiphezulu nesingaphansi kwesibonelo. Lokhu ukuqeqeshwa "ukuhlukaniswa". Ukuzivocavoca umzimba okuthandayo okufana nama-squats, ama-deadlifts, ama-pullups nama-press bench.
Yilapho imizila yokuhlukaniswa ingaba usizo. Ungasebenzisa isikhathi esiphelele emaqenjini ambalwa nje amakhulu wemisipha futhi uhleleke kahle ukwakha imisipha yakho.
Umzimba ophansi futhi ophansi wenza ukwahlukana okuhle komuntu ongumqeqeshi wesisindo sokuzilibazisa. Ukuchitha ukuqeqeshwa kwakho ngale ndlela kungabuye kube nezinzuzo zesikhathi. Nakuba imizila yokuhlukaniswa imithandwa kakhulu yizici zomzimba kunabalingisi be-bodylifters, abaqeqeshi bempilo bangasebenzisa le nqubo ukupakisha ukuqeqeshwa okwengeziwe ngesonto ngesonto ngesonto ngokugubha isikhathi sokusebenza kanye namashejuli amatasa.