Tūmomo mō te 3 ra he wiki: tohutohu me tinihanga

Kei te maha ui kaiwhakangungu sipoti e pā ana ki te pehea, ki te hanga i uaua i roto i te whānui me te kotahi tangata angiangi i roto i ngā. Ki tenei mutunga, whakawhanakehia complexes whakangungu motuhake o mahi. I roto i te aroaro o te hanga pīrahi he noa māmā ki te whakatutuki i te hua e hiahiatia ana, no te mea kahore ratou e hiahia ana ki te mahi i runga i tahunga ngako. I roto i tēnei tuhinga i te hōtaka whakangungu hi'oraa maitai no te 3 ra.

Ako mō te tīmata

Hoki te whai hua tino me, o muri, engari e kore e iti, te mau i te hua o te mahi mea faufaa te whakahaere tika o te tukanga whakangungu. Tino maha tīmata vēkeveke ki te kite hohoro koe i roto i te tinana whakahoutia, kia timata ratou ki te whakangungu 3 ngā wā i te ra, ki ngā ture haumaru tau'a ore, me te rawa uaua ano ki te akomanga. Ka rite ki te hua, hei utu o ahuareka, me te pānga e hiahiatia ana ki te kia whara, mānukanuka me te inoino.

hihiri

hanga te kikokiko te kia e ki te mahi i tetahi mahi e titau Me ope utu wā roa-iwi hihiri. Kore mātao tere whakahaputia. tūmomo mō te 3 ra he wiki, me te whiwhi ki te rārangi o ngā mahi. Ki te whakaaro ki ngā mahi hākinakina e taea tatou tūtohu te whai ake. He mea tika ki te whai i te tepu i roto i nei koe e tomo inenga wiki o ngā tawhā tinana. Ko te tīmatanga ka waiho nga āhuatanga tangohia i mua workouts. Kia mahara te reira e ka tetahi huringa tino kitea i muri i te kura e pā ana ki te toru marama mo anake.

Me pēhea te ki te mahi i nga mahi

Hoki te whakangungu tere tika tūtohutia te hoki tīmata ngā matarohia - 3 ra i te wiki o te whakangungu pakeke ki te whai wāhi o ngā rōpū uaua katoa. I taua tinana kaha ka whai wā ki te ora, me te kia mäminga. ka karanga paihere i te wā "ritua" - mahere whakangungu mō te 3 ra. Ritua whakarato mahi i roto i te toru huinga o waru ki te tekau aua ki wehenga e toru-meneti i waenganui i ngā huinga. I mua i te tīmatanga o ngā akomanga kei te tika pau rima-meneti mahana-ake, aru i te Pumping - te mahi tuatahi o te matatini korerotia e rua tekau nga wa ki te taimaha iti ki te wera me te wiwi o te toto ki nga uaua. Kua whakamana kua nga tūemi e whai ake nei ki te pauna mahi. Ko te roanga o te whakangungu e kore e waiho atu atu i ma rima haora.

roanga o te hōtaka

Ka rite ki te tikanga, ki te whiwhi i te pānga mōrahi o te hōtaka whakangungu mō te whakawhanakehia 3 ra i te kaupapa ahu whakamua mua. tikanga o tēnei e te tetahi huinga o mahi whakamana mo rua nga marama, a ka kia puta ke te hōtaka. He mea tika ki te karo i uaua Habituation ki te tikanga kawenga pūmau e ka pōturi iho ranei mutu te whanaketanga o te uaua papatipu.

whakaora uaua

Ko te ariā o te ora uaua ko te hë kore anake o kai pūngao, engari ano hoki te hangaia anō o ona pūtau. Ki te whakahaere i rangahau whai hua e rua ngā ture e whakamahia ana e te kaitäkaro:

• kotahi uaua whakangungu rōpū ra kotahi he wiki;
• okioki i waenganui i workouts he i 48 ki te 96 haora.

Tenei i matao taea te tinana ki te whakawhanake i glycogen ki kapi rakau pau. Whakaora o ngā pūtau puta i roto i pā ana ki e rua wiki - tei reira ki runga ki nga āhuatanga o te rauropi. tūmomo mō te 3 ra he wiki, whakarato whakangungu tino kore anake, engari ano hoki i te oti okiokinga.

kai tōtika tika

Ko te take matua, kahore nei e kore e taea ki te tiki i ara he hua iti kitea, kua whakaritea tika kai. whakarato hōtaka whakangungu 3-ra te haapa'oraa tangohia o tohutohu kai, e whakarato ana te angitu mahi e pā ana ki 70 ōrau. whakaritenga General - ki te aukati i te whakamahi o te fatty, reka, parai, paraoa, ka inu nui o fluids.

tahua angiangi

kai āwhiwhiwhi mō te iwi kikokore e taea whakahere i te whai ake:

1. Hoki te parakuihi, pau o kohua hua, oatmeal ranei Buckwheat, parāoa witi katoa, me te wai te tokorua.
2. kia ngā Tina o hua ranei huawhenua me wiri pūmua.
3. kia ngā Tina o te kai ika ranei rihi ki raihi ngaohi potato ranei.
4. Ka taea te faahiti i roto i te ahiahi o te whakatinanatanga tuarua o te parakuihi.
5. Hoki tina, e hiahia ana koe ki te kai i te rihi kai ki te raihi ranei rīwai me te wai.
6. Hoki te hawhe haora i mua i mohe Me ki te kai tīhi me te inu i te karaihe o te wiri pūmua.

Ka rite ki a koutou e taea te kite, whakauaua taea te huaina te tahua mō te iwi hiroki he kai, engari ki te ahua o te kai whakatutuki te hua o te whakangungu sipoti. Tips i runga i te kai tōtika, me te hōtaka whakangungu mō te 3 ra ia wiki, kia kitea tino.

Aha tatou e e haere ana ki te whakangungu

Ko te rōpū uaua tuatahi wāhi i roto i te matarohia e toru-ra te afa e:

• te ua pakihiwi,
• caviar,
• tengi,
• uaua pouaka,
• kikowhiti
• uaua hoki
• pēhi
• huha (whā)
• uarua.

Whakangungu mō te iwi kikokore i roto i te tikanga ki te hanga uaua - ko te "hōtaka i runga i te taimaha" pera-ka karanga tenei, 3 ra i te wiki e wehea ki ngā akomanga ki ngā rōpū uaua rerekē.

mahi Basic whakamahia i roto i te whakangungu

Hei faaohipa i te uaua pouaka e taea tūtohu te whai ake:

1. He pai mahi taketake e poka pae ki dumbbells teka. E whakanoho utaina ratou uaua pectoral me e pai ngā waka mō ngā tīmata.
2. Hei mahi i roto i nga uaua pouaka o runga press pae pai i runga i te anga. A, no te te rere i te reira, ka taea e koe hohoko i waenganui i nga tauteka me dumbbells.
3. Ko tētahi o nga mahi pai mo te rohe rei raro o te papu ko te press pae whakamuri i runga i te pae anga.
4. Hoki te Unuunu pai, me te tāpiri rōrahi raro pouaka toutou pai.
5. uaua totoro pai he pushups ohie.

Hoki akomanga ki uaua hoki pai taua whakangungu:

1. Ko tētahi o te whai hua tino mo te lat kume tokotoko whakaaro te ki kia i roto i te tūranga tītaha o te whare.
2. Hoki te whanaketanga o te taua uaua rite tika ana ki te ngā i roto i te hōtaka o akoranga i te whānui ringa kume-ake. Hoki te hunga e e taea ki te mahi i neke atu i te aua tatini, ka taea e koe te tāpiri i pōauautanga atu.
3. Ano te pai-hangaia hoki poraka poutū o aki ki te pouaka.

Hei faaohipa i te uaua huha e tūtohu te akomanga e whai ake nei:

1. Ko te pai hoki tenei whakaaro - squats. Ki te mahi tika, kia kia whakarara ki te patunga witi tenei mahi i roto i te tūranga tino o te huha. Kei te mahi te reira i tino quads me waewae faarahi te taimaha.
2. Hoki te whanaketanga o te kātete me whā mahi lunges hohonu ki pauna.
3. Hoki te mahi hohonu o te muri uaua huha mahi waewae koromeke i runga i te simulator.

Faaohiparaa i te uarua:

1. whakaaro mahi whakawhanaketanga General mo tenei rōpū uaua ko te ara o te pae i runga i te uarua. Ki te whakarite waewae tika hoatu i runga i te whanui o nga pokohiwi, e te tawhiti taua ki te pu i te tokotoko. tuku iho ata anga ki te karo i te mamae. Hoki te wā tuatahi ka ite te mānukanuka i roto i te whatinga.
2. "Peak" uaua ki te waihanga i tētahi dumbbells ara i runga i uarua i runga i te pae anga. Ko te whai hua tino i roto i te whakahaere i tona auau tenei mahi.
3. Hoki whakangungu kanorau e taea te tono toia ringa whakamuri.

Hei hoatu i te āhua ki te ua pakihiwi e tūtohu te akomanga e whai ake:

1. Ko te pai i roto i tenei ahua o whakaaro te pēhi o te pae i muri i tou matenga.
2. I roto i te tikanga ki te hoatu koutou uaua he momo o pikaunga, ka taea e koe te whakamahi i te poka tāuhu pae i roto i te tūranga e tu ana.
3. Hoki atu i roto i-hohonu ako o nga uaua pakihiwi o te pokohiwi he poka pae pai ki dumbbells i roto i te tūranga noho.
4. Ko te mahi whakamutunga i roto i te raupapa o te pokohiwi e taea e whānui te putanga mai i roto i te taha o ringa ki dumbbells.

abdominals whakangungu uaua kia mahi i te huinga e whai ake nei:

1. Ko te mahi matua - kopikopiko tonu teka. Ka taea te whakamana te reira i rua i runga i te taumata, me te i runga i te anga.
2. I roto i te tikanga e kore e ki te pahua i te hope e tūtohutia ki te kawe i roto i tea matahao.
3. Hoki whakaongaonga o te press raro ka waiho whakaara ake waewae whai hua.

Auaha whatinga te āwhina enei mahi:

1. Hoki rōrahi pai hoatu tenei rōpū o ngā uaua curls tāuhu pai i te ringa.
2. ka mahi Whakapā taha kikowhiti ki te ringa piko i te ringa ki te pou, mau pu whakamuri tangohia.

Ki te whakawhanake i uaua kuao kau, nui ki te piki i runga i o koutou waewae i noho tu, me te whakamahi o pauna ranei.

Hoki te kutētē paemanu ko tenei mahi rite shrugs - te whakatairanga i te pokohiwi ki te aroaro o pauna i roto i ona ringa. Ka taea te whakamana te reira ki dumbbells me ki te tāuhu. Ka taea te pupuri i te anga i roto i te mahi o rua te mua, a muri. I roto i te kimi i te pokohiwi i roto i te tūranga teitei ki te faaea i mua i tukupu. kia mahi mahi ka kore e mahi pokohiwi tereraa porohita.

Hōtaka mō te tīmata

tūmomo mō te 3 ra he wiki, ngā o rua vaevae e hiahia ki te kia kīnakinaki i runga i te wiki.

tau Ritua 1

Rāhina - uma tūmomo, pēhia tengi:

• poka tokotoko e takoto ana (i runga i te pae);
• poka French;
• fakamālohii pae tāuhu ki te ärai kuiti;
• fakamālohii Dumbbell ia e takoto ana e noho ana i runga i te pae anga ranei;
• hawai tinana, e takoto ana i runga i te pae.

Taiao - mahi hoki, uarua, ata horoia, pēhia:

• poraka aki whakapae;
• tinana tokotoko aki i roto i te tūranga tītaha;
• wahia tinana, ringa whanui motu;
• ara nga tauteka i runga i te uarua;
• ringa piko ki te pou;
• I puhake mai waewae tika tonu i roto i te tūranga te maungārongo.

Rāmere - Mahi mo nga waewae me te deltoids:

• squats;
• toronga waewae e takoto ana i roto i te simulator;
• ara i runga i o ratou waewae ki te taimaha;
• fakamālohii pae Dumbbell i roto i te tūranga noho;
• tāuhu fakamālohii muri te matenga ia e noho ana;
• ups whānui puta noa i te ringa taha ki dumbbells;
• kopikopiko tonu i roto i te poraka.

Ritua № 2

Rāhina - whakangungu pouaka, pēhia tengi:

• takahanga Dumbbell e takoto ana i runga i te pae;
• fakamālohii pae i runga i te waka rererangi i tahuri;
• whakaiti o ringa i roto i te simulator;
• rumaki (tuke me te tinana);
• press tengi i roto i te wāhanga poutū;
• I puhake mai waewae tika tonu i roto i te tūranga te maungārongo.

Wenerei - hoki, uarua, ata horoia, pēhia:

• peia ki te pouaka poraka poutū i roto i te tūranga "he pu";
• werohia tetahi dumbbell ringa;
• ara dumbbells i runga i uarua e noho ana;
• curls tāuhu i roto i nga ringa, whakataka mau pu;
• kopikopiko tonu i roto i te poraka.

Rāmere - waewae, me te Delta:

• press waewae;
• hiahia mate;
• flexion waewae i roto i te simulator;
• waewae whakatika i runga i o koutou waewae i te wā e noho ana;
• tu poka tāuhu;
• fakamālohii Dumbbell ia e noho ana;
• Waea dumbbells i te pinakitanga;
• I puhake mai waewae tika tonu e takoto ana.

Ko te mahi, e whakamahi ana anga taimaha, arā tuku rīanga mō te hoa aroaro.

Hoki te hunga e hiahia ana ki te ngaro taimaha, me nga kotiro

Ko te ao tenei matatini me te taea te whakamahi rite te hōtaka whakangungu mō te 3 ra he wiki mo mate taimaha. I roto i tenei take, kua kawea te mahi i roto i ki te pauna iti me wehenga poto i waenganui i ngā huinga. kia whakauru te kai atu kai pūmua, inu ake ki toru rita o inu he ra, te kai ahiahi whakamutunga - e kore i muri atu i te toru haora i mua i te taotoraa. kia whai moe ki te faafaaea i te roanga o te kore iti iho i te whitu haora.

hōtaka whakangungu mō te 3 ra mo te kotiro, he iti rerekē e tika ana ki te āhua o te tinana wahine. Ko te taua nga mahi, engari kei te nui haere te maha o ngā huinga ki te 5, ka haeretia e - ki runga ki te 15, he whati i waenganui i ngā huinga - mō te 30 hēkona. I roto i te hawhe tuatahi o te huringa wahine whakamahia te te kawenga mōrahi, i roto i te rua o e paku ratou iti.