He huinga o te mahi mō ngā rōpū uaua katoa: tohutohu tohunga

E mea pinepine, e kore e taea e tīmata te utu ki te hanga i tētahi hōtaka o te mahi e taea e kawe hua nui. Me pēhea te ki te whiriwhiri i te huinga o mahi mō ngā rōpū uaua katoa? Oddly nui, te mea ohie nui ki te mahi i. Ētahi atu e pā ana ki te mau parau tumu kōwhiringa mahi, kite i muri i roto i tenei tuhinga.

mahi taketake

mahi Basic whai wāhi te maha o ngā hononga, i te mea he tura tino i huringa massonabornogo. Mahi o tenei momo o te kawenga, ko te nui atu ngā rōpū uaua atu te raveraa i mahi tawhiti. Whakangungu mō ngā rōpū uaua katoa me ngā nekehanga taketake e ka meinga koutou kaha me bulkier (ki te uaua mata papatipu o te tirohanga). Ko reira anake whakamutunga arorau e te kawenga ko te whakawhanake i te uaua i roto i te whānui atu Muscle pai. Ēnei nekehanga ngā squats, poka pae, rakau, kume-ake, me te pana-ups. E te ara, ki te whai koe i te pūtea tāpiri (50,000 moni me te ake), ka taea e koe te hoko i te kaiwhakangungu ngaio mō ngā rōpū uaua katoa (te whakaahua reira - i raro).

Ko te mau parau tumu matua i roto i te whakangungu

Tuatahi o te katoa, he mea tino nui te ahunga whakamua i roto i te kawenga - ka hanga i te reira koutou uaua tupu i roto i hua rahi me te kaha. O te akoranga, ki te kahore e whakanui i koe te taimaha o te mahi, ka e kore hiahia ki te tupu i te uaua. Ki te kei te mahi koe i waho i te kaiwhakangungu whaiaro, kei te tino tūtohutia reira ki te pupuri i te rātaka i roto i nei ki te tuhi i o koutou hua katoa. Na ka taea ki te whakapiki ake i pūnahanaha te pikaunga ki runga ki te whakangungu, hanga i te whānuitanga whai hua mō ngā rōpū uaua katoa koutou.

He mikroperiodizatsii te parau tumu i muri, te ngako o e takoto i roto i te whakarerekētanga o workouts taimaha, me te marama. He aha te te wāhi i roto i taua? Ko te take i hiahia nga uaua e pā ana ki te 1 wiki ki tino ora, i muri nei haere supercompensation (tipu o muka uaua). Otiia, pā tenei āhuatanga anake ki ngā rōpū nui (hoki, uma, waewae), i te iti (ringa, raorao) ngaro te pānga o te taua okiokinga roa. Na reira, he tika te whakarerekētanga o wiki marama, me te taimaha i roto i te omaoma. A, no te e tuhituhi koe tou huinga o mahi mō ngā rōpū uaua katoa, kia mohio ki te whakaaro ki tenei meka.

ritua whakangungu

Na, tapaea tatou te huinga tuatahi o mahi mō ngā rōpū uaua katoa, tino tika hoki ngä kaitäkaro ki te taumata ki runga ake i te urunga:

Rātū:

1. uma

• pae i runga i te Knuckle. pae (4 x 10);
• press pae ki dumbbells i runga i horiz. (3 x 12);
• kaho tautaha ki (3 x max);
• "Butterfly" (3 x 15).

2. uarua

• ara dumbbells tu (3 x 10);
• "Hama" (3 x 10);
• simulator Scott (3 x 8).

Rāpare:

1. hoki

• deadlift (4 x 8);
• te tokotoko hononga (3 x 10);
• hono o runga (3 x 12).

2. tengi

• press Wīwī (3 x 10);
• huapae (3 x max);
• pēpēhinga i waenganui i skammi (3 x 20).

Rāmere:

1. waewae

• squats (4 x 10);
• te faaafaro i a piko waewae (3 x 15 i runga i ia mahi e rere huinga);
• patua (3 x 12-15 i runga i ia waewae).

2. tapono

• ma me te pēhi (3 x 8);
• mahi (3 x 12).

Ko te hōtaka kaha tika hoki ngā rōpū uaua katoa, e ka tukua ki te whakapiki ake i a koutou i te taimaha me te whakapiki ake i auau te mana tenei.

CrossFit

CrossFit Ko te ahua porohita o te whakangungu kaha i roto i i whakamana i etahi mahi e ki te wā okiokinga iti (ranei kahore mahi) mō te 5-10 meneti. Ko he hōtaka nui mō ngā rōpū uaua katoa tenei, kia rite ki nga mahi e whakamahia multisustavnye i roto i te tikanga ki te whai wāhi atu ngā rōpū uaua. I tua atu, i mahi ratou i roto i tenei hākinakina me te nekehanga me ona ake taimaha. I te pae hopea, e kore e wareware e maha whakakotahi mana me te manawa trnirovki CrossFit. Aha to tatou i te putanga? Kaipara e faaoti ki te mahi i CrossFit, mo te whakangungu kotahi tamata ki te whakawhanake i te kaha mōrahi me te manawanui. Heoi te roa o te mea kua kï e kore e hoatu e te huinga o pikaunga kanorau koutou nga whakatutukitanga nui o tetahi meka ranei i roto i tenei. I te tahi atu te ringa, he ao enei kaitäkaro, pa tonu te "toharite koura" i waenganui i te ariā i runga ake. Ka whakaae koe e he nui atu i nui mo te ao tūturu tenei. Ko e 'uhinga whakangungu i runga i te tikanga CrossFit e kawea atu i roto i te ope, mes, etc .. N.

He huinga o te mahi mō ngā rōpū katoa uaua i roto i te CrossFit taea kia rite whai:

Day 1:

1. Whakamuri pana-ups i te tengi pae - 15-20 rep.
2. Paerewa pana-ups - 20 rep.
3. Burpoe - 10 rep.
4. Rere - 30 meneti.

Ko te tuatahi 3 ngā mahi 3 uma, a ka puta ki te rere.

Day 2:

1. Squats - 30 rep.
2. Neke-ake ki te papaki - 15-20 rep.
3. ake waewae i te press takoto iho - 20 rep.
4. E peke i runga i te pae (kumete) - 15 rep.
5. E peke taura - 100 rep.

Te hanga i te awhe 2-3 ki te whati mo 5-7 meneti.

Day 3:

1. Kōpere - 400 mita.
2. Deadlift - 10 rep.
3. Peke ki te pouaka (40 ki te 50 cm te roa) - 6 rep.
4. pauna Mahi / dumbbells - 15-20 rep.
5. Toutou - 20-25 rep.

mahi matou 2 uma.

Day 4:

1. Squats - 10 rep.
2. Burpoe - 10 rep.
3. Tangohia i runga i te uma ki uruwhenua - 10 rep.
4. tupu Turkish - 8 rep.
5. mīhini Rowing - 200 mita.

Te hanga i te whānuitanga 2-3 ki 5-meneti okiokinga.

whakaoti tatou matatini o mahi mō ngā rōpū uaua katoa, e haere ana ki te ra whakamutunga o te whakangungu.

Day 5:

1. Koringa shvung i te pouaka - 8 rep.
2. Deadlift - 10 rep.
3. Tuku o rakau - 10 rep.
4. He oma tere - 200 mita.
5. Te whiri - 25 rep.

Te hanga i te awhe 2-3.

Ka rite ki a koutou e taea te kite, hoki tīmata Ko te tino taimaha Complex, engari ka tukua te reira ki te whakawhanake i te kaha pai, me te manawanui, me te tino ake i te nui o te uaua papatipu ki te kai whārite me te pipiki.

Whakangungu mō ngā rōpū uaua katoa hoki kōtiro

Hoki te hunga kōtiro e tika faaoti ki kia whai wāhi i roto i te omaoma, ako nui te mahi tika te tihi raro o te tinana mo te 1 tūmomo ranei. Ko te taua haere mo te hunga e kore e noa e taea te haere ki te whare hoki neke atu i te 2 ngā wā i te wiki. e kore e tino rerekē i te hunga i roto i nga tangata mau parau tumu whakangungu. Kauneke i roto i pikaunga mikroperiodizatsii, haapa'oraa o te kai whārite me te tikanga - me i kona ki waho kore tenei katoa. I whakatakotoria e o mahi mō ngā rōpū uaua māngai tino tika katoa o te sex ataahua? Tuatahi o te katoa, te reira squats (pai mahi ki pauna iti, engari ki atu aua), wahia ki te counterweight, nga mea katoa o te aki, takahanga me mahi i runga i te press (hawai, whakaara waewae i runga i te simulator, me ētahi atu). I roto i te whānui, i te kaupapa me te whakaturia i roto i te tukanga whakangungu e rite ki te putanga tane, engari, o te akoranga, e tika ana ki te whakaiti i te taimaha me te maha o ngā huarahi. E rite nui ko te whakatinanatanga o mahi e wātea ana i te omaoma Kōmāmā (wahine) momo. Ka tohutohutia mō ngā rōpū uaua katoa i te aroaro o te tīmatanga o te whakangungu - ko tetahi āhuatanga nui tenei. I roto i ngā, āwangawanga reira wahine e he hononga atu tairongo, na reira me māmā ki te whara. Mahi totoro me te momo o te kaupapa takohe - ka tauturu i te reira titaria te toto puta noa te tinana.

I roto i te mutunga

Kahore he hōtaka whakangungu pai plohihi ranei, no te mea he rerekē te tangata ia. e kore e tenei meka tukua huri-whakaaro matatini, e pai mahi ōrite pai hoki kaitäkaro katoa. Otiia, he pai mo te tokomaha o nga hōtaka i runga ake-whakahuatia, rawa hoki te tīmata me kaitäkaro taumata takawaenga. Ruru, ngaki me te whakatutuki koutou whāinga!