How kuwedzera bhenji venhau? mazano ruzivo

A yakawanda nevakomana ndakauya yokurovedza muviri, hope bhokisi akanaka, iyo panguva naka pabonde kwagara zvisingashanduki kunomufadza. Asi kuti vawane hope chete, zvinokosha kushanda nesimba. Munyaya ino tichataura pamusoro imwe inokosha muviri kuti tsandanyama pechipfuva - pabhenji wokudhinda. Ngationgororei zvinotevera zvinoumba sei kuita basa, sei kuwedzera bhenji venhau, kuti kazhinji pavhiki yokudzidzisa nani uye nevamwe vakawanda.

Chokutanga, zvishoma dzidziso. Bench wokudhinda chinhu chinokosha kurovedza mukusimbisa muviri uye Streats, iyo aiendeswa kukura pectoral tsandanyama murume, triceps uye chikamu deltoid tsandanyama. Kune zvakasiyana dzakawanda muviri ino chaiwo pabhenji chewaini, bhenji wokudhinda riri Rerekerai pabhenji, pamusoro pabhenji zvachose pasi, yakamanikana kubata, uye vamwe. Hatigoni kutaura kuti zvose marudzi aya akasiyana chete ari chokupika magadzirirwo, nekuti zvichienderana izvi chete mhando, nokuti zviri nani kana kuipa kukanganiswa nechimwe kana mumwe tsandanyama. Asi ikozvino haazi pamusoro paizvozvo. Chokutanga, ongorora chinokosha mubvunzo, saka zvinofadza beginners: "sei kuwedzera bhenji venhau"

beginners Vazhinji vanofunga kuti kuwedzera kurovedza muviri zvavanoita, kuti nokukurumidza achakwanisa kuwedzera simba raro prices uye kuwedzera kwetsandanyama. Uye pano ndipo chikanganiso unokosha. Chokwadi kuti tsandanyama catabolism kunotanga kunyanyokwidziridzwa vanyatsodzidziswa. Kureva, nyore, ivo kukamurwa. Izvi kwomuzvarirwo kuti kushaya simba, saka kuti (muviri) anotanga kushandisa mapuroteni (chivakwa che tsandanyama dzako) kuzadza nayo. Naizvozvo, kupfuura Zvakanyanya Kunaka Panguva Yepamuviri huwandu muviri chipfuva tsandanyama (imwe chete zhimom hauzovipo kukwanisa nokukurumidza kuwedzera vaita) ndiyo 4-5 (nokuti mutsva 2-3), rimwe nerimwe richava 2-4 anoita 7-10 repetitions. With Kugara uchishanyira vanhu yokurovedza muviri (kanenge 3 nguva pavhiki) ose 2 weeks uchakwanisa kuwedzera kusvika venhau 2.5-5 makirogiramu.

Taura dzimwe nyaya. Wedzera mabasa enyu pabhenji wokudhinda (uye vamwe zviitwa, zvakare) hazvigoni chete pachishandiswa uchishanyira vanhu yokurovedza muviri.

Unoonaka, kana kushanda nesimbi vanhu vanotanga kuva tsandanyama uye, chokwadi, kuwedzera kwetsandanyama. Zvisinei, kana uri isisina, kazhinji hope zvakakwana, handina zuva nezuva, uye une tsika dzakaipa (doro uye kusvuta), haugoni kunyange nezvezvandisina Kukura kwetsandanyama. Chokwadi, nharo kuti kamwe ose 2-3 mwedzi kuti vandonwa mune shamwari zvakaipa - zvinenge mano. Isu tiri vanhu vose, zvakanaka? Zvisinei, zvakare kakawanda kushandisa doro kana chepfu ari nezvakwakaipira kwete chete kune utano zvarwo, asiwo tsandanyama dzako. izvi zvose zvinotungamirira vanonzi "kurega kunotanga" uye kuderera tsandanyama kukura.

Kana musingadi kutevedza mitemo yakawanda mukusimbisa muviri, iwe hazvishande. Asi shure enyaya "How kuwedzera bhenji venhau kwenguva pfupi nguva." Sezvambotaurwa, kusimba ari Workout kunokosha, kuomerera uye kudya kunovaka. Asi pane chimwe chinhu chinokosha chokufunga - chokupika michina. Chekutanga, zvinokosha kutora zvakakodzera kubata (nomumwe mhando zvakasiyana). Chechipiri, mutsipa haafaniri kupa zvishoma nezvishoma kuti chipfuva chake. Chechitatu, hazvina zvakakodzera kuchinja nokufamba muviri.

Uye pakupedzisira - musatanga kuita pabhenji wokudhinda pamwe inorema Zviidzo, nokuti iyi pane mukana kukuvara. Zviri nani kuti anodziya pamwe zvishoma uremu 10-15 repetitions. Rangarirai! Regai kudzidzisa chipfuva kazhinji. Kana kushanda kuburikidza nawo ose Workout, hazvizovi nguva apore. Zviri nani kuti kubata nguva 1-2 pavhiki, kuti zvaizova zvakanakisisa kuita.

Pakupedzisira, zvavakabvumirana nzira muviri mutsva ndiye zvinotevera. Toti bhenji yako 8 nguva 50 makirogiramu. Takabva kutevera anorondedzerwa pazasi.

Week 1-2:

First kusvika - inodziya-up (zvinokwanisika rimwe chete mutsipa);

2nd kusvika - 8h50 makirogiramu;

nzira Third - 7 (8) x50 makirogiramu;

4th kusvika - 55 makirogiramu pa kunonyanyisa.

Week 3-4:

First kusvika - inodziya-up;

2nd kusvika - 8h50 makirogiramu;

nzira Third - 55 makirogiramu panguva kufadza;

nzira chechina - 57,5 makirogiramu pa kunonyanyisa.

Week 5:

First kusvika - inodziya-up;

2nd kusvika - 6-8h55 makirogiramu;

nzira Third - 57,5 makirogiramu pa kunonyanyisa;

nzira chechina - makirogiramu 60 panguva kunonyanyisa.

Uyezve, munhu wose ari anonzi kurega kunotanga danho kana migumisiro vari kumuka zvishoma nezvishoma. Pano, uremu inofanira kusarudzwa kupfuura nomumwe. Zvisinei, mumwedzi rinofanira yakawedzera dzinenge 2,5 makirogiramu.

Kana usingakwanisi kushanyira yokurovedza muviri, une tsanangudzo kutenga bhenji nokuda pabhenji uye yairova pamwe Pancakes musha. Chokwadi, zvose midziyo iyi rakanyatsojeka kura, asi kunogona kuiswa mugaraji kana bhesimendi. Kushungurudzika nani kutenga Olympic. Pancakes - kudiwa ne zvakawanda 5 kg (5 kusvika 20 makirogiramu Somuenzaniso). Bench nokuti bhenji kwechaunga barbell kunofanira nyore uye zvinoita ine chinjika zvakakodzera mutsipa.

Kana usina mari kutenga ichi kana kuti zvakadzama, unogona kuita zvose pachako. Bench nokuti bhenji wokudhinda nemaoko avo nyore shanduro - zvikuru lightweight design, pane vanodhirowa zhinji nokuti, mumwe paunogona kuona kumusoro. From cheese uye zvinhu ndokutsika kuipa. Chokwadi ndechokuti pasina chinokosha Tokarski michina nezvimwe zvokushandisa kusika yavo zvakaoma chaizvo. Naizvozvo kukanganisa mari uye kumhanya kusvika pedo yemitambo muchitoro! Ndinofunga mubvunzo sei kuwedzera bhenji pachaunga vazhinji nevamwe anonakidza, isu akatarisa. rombo rakanaka kurovedzwa kwenyu!