Workout zano iri yokurovedza muviri varume nevakadzi kuderedza uremu

Munyika yanhasi anoita chitendero kworunako. Vanhu vanonyanya kuteerera kwokunze mashoko. The kukwezva uye slimmer vanhu, zvikuru nechido maonero kuchashamisa. Naizvozvo gyms ose zuva riri kuwedzera kukurumbira.

makirasi aya vanoti ruzivo zvinokosha richiswedera kukwira urongwa kudzidzisa, kusarudza zvokudya. Kana uine ruzivo yakadaro haisi kuwanikwa, zvakanaka kuenda murairidzi.

Vashanyi Most vaifarira yokurovedza muviri, ane Workout chirongwa kusarudza kuti nokupisa mafuta uye vanoita ruyamuro. Pakatanga kupisa zvose vanoda kuva toned muviri usina mafuta kururama munzvimbo. It kufarira sei vakadzi nevarume. Kudzidziswa rokutanga uye rechipiri vachava siyanei. Ngatiedzei ongorora navo.

Basic mitemo pakurasikirwa uremu

Tisati pekuongorora Workout plan, unofanira kudzidza dzinokosha mitemo:

• Tinofanira kushanda kwete chete pane dambudziko nzvimbo muviri, uye pamusoro boka ose tsandanyama, zvikasadaro chimiro vachatarira inharmonious;
• Zvinofanira sangana simba kudzidzisa uye cardio, kusabvumira mutsauko yavo;
• usati kuvadzidzisa unofanira inodziya zvakanaka kuti tidzivise kukuvara;
• vanofanira kutanga kudzidzisa nyore muviri, zvishoma nezvishoma kutamira kune zvakaoma;
• zvikurukuru simba kudzidzisa, uye pashure - cardio;
• haagoni vanoita zuva nezuva, zvakanakisisa nguva yava 2 mazuva.

Exercise uremu

Inonyatsobudirira panyaya uremu kurovedza vari supersets. Sezvaunoziva, nokupisa mafuta ichava nyaya Kurovedza kana anopisa yakawanda macalorie, asi zvinokwanisika kuita mukuru-umbirimi kurovedza. Zvakawanikwa seti uye reps, kuderera vamwe nguva uye kuwedzera cardio kuchabatsira chirongwa kurasikirwa uremu.

Chii chinonzi superset?

Supersets zvinowanzotaurwa zvinosanganisirwa mukurovedza chirongwa uremu. Pfungwa iyi inoreva hurukuro mune imwe nzira, kurovedza maviri pasina zororo. Saka, muna mumwe uye imwe nguva, unogona kuita kaviri pane mukurovedza mune dzekare nzira. Kuwanda kunokonzera muviri ushande nokukurumidza kwakadaro, kupedza zvakawanda simba, kuita mafuta kupisa kwacho ari nokukurumidza.

Training nevasikana

urongwa kudzidziswa muna yokurovedza muviri nokuda vasikana kurasikirwa uremu akagadzirirwa kuita mabasa akawanda:

• nani kutsungirira;
• achisimbisa kumwoyo;
• mafuta uchipfuta;
• kuchengetedza tsandanyama.

mapoka All tsandanyama vachapesana kupinda mazuva matatu, mumwe muviri kunofanira 3-4 seti uye 15-20 repetitions. Optimally kudzidzisa ari kwadzinoita 3 anoita 20 repetitions kana 4 kusvika 15.

Zuva rokutanga famba gumbo pachaunga mapfudzi, musana, biceps:

• hyperextension akatambanudza makumbo;
• bhenji wokudhinda kuchikuva uye rakatumbuka dumbbell nokugara
• hudyu ekisitenjeni panguva Crossover uye huru mumusoro rokumusoro misa;
• kuunza makumbo ari Crossover uye kudhonza chinjikira misa.

Pazuva rechipiri chitima gumbo wokudhinda, chipfuva:

• Achitsaudzira pamusoro dzakatenuka kurerekera pabhenji uye barbell pamafudzi;
• squats uye muchisviniro nhema dumbbell (madhigirii 30);
• gumbo ekisitenjeni ndokugadzika dumbbell wiring;
• anokotama makumbo ake enhema uye romumwe.

Rechitatu zuva Swing makumbo, mhuru, abs, shure, mapendekete, triceps:

• nokusimudza makumbo pamusoro pabhenji uye kuwedzera pamusoro zvigunwe zvako chete dumbbell;
• akafa kusimudzira chebasa kubva yokumusoro chinogumbura (neizvi kutaba);
• lunges uye bhenji wokudhinda barbell kubva seri musoro vakamira;
• Hack squats uye wokudhinda French.

Vanga vaneta nokuda Men

Workout Rongai dzevanhu slimming anoita zvinotevera mabasa:

• kutsva mafuta;
• Muscle ruyamuro;
• kukura kutsungirira.

Zuva rokutanga venhau chitima, shure uye muchipfuva:

• Achitsaudzira pamusoro pabhenji uye anosimudza makumbo (3 anoita 12-20 reps);
• deadlift 3h8-12 uye dzakatenuka vane barbell pamafudzi ako 5h10-15;
• 4h8-12 bhenji wokudhinda uye dumbbell 4h12-15 wiring;
• Rod Rod mu materu (neizvi kubata) 4h8-15 uye chebasa pamwe rokumusoro chinogona 4h10-15 musoro.

Pazuva rechipiri famba ruoko:

• dewatering pamusoro 5h8-12 matanda uye kuwedzera maoko kune rokumusoro misa 5h10-20;
• kweva kupota (neizvi kubata) 4h8-12 flexion uye barbell amire 4h12-15;
• French wokudhinda 3h10-20 curl pamwe dumbbells 3h10-15;
• rinopeta maoko uye agere 3h12-20 romumwe 3h12-15.

Nezuva retatu rwokubudisa chitima, makumbo uye mapfudzi:

• Achitsaudzira ari vise 3h12-20 uye hyperextension 3h10-15;
• 5h8-12 squats uye gumbo uyewo vagere 5h12-20;
• barbell bhenji wokudhinda amire 4h8-12 mahi uye dumbbells mumaoko 4h12-20;
• barbell bhenji nokuda musoro amire 4h10-12 uye dumbbell Anoita mberi 4h12-20.

redunhu nokudzidziswa

kudzidziswa kuronga mukamuri kuti musikana ari dzeraundi nzira rakasiyana mabasa evanhu. Plus redunhu kurovedza ndechokuti unogona kushanda kubva tsandanyama mapoka ose muna imwe kushanya muhoro. Nokuti mafuta kurasikirwa zviri zvechokwadi zvinoshamisa.

Uyezve, kurovedza kwakadaro mhanyisa muviri, kuvandudza kutsungirira uye kuderedza nguva vapinze. Chinonyanya kukosha ndechokuti kuita kurovedza nokuda tsandanyama mapoka ose, mumwe pashure perimwe pasina kumbomira. Ndizvo zvaachadzidza vanoumba mumwe kusvika roga tsandanyama boka. Iri simba-nyanyisa chaizvo maekisesaizi uye mabhodhoro yakawanda simba, saka tichishanda inorema Zviidzo iyi haigoni kuva murume.

Panguva kudzidziswa unofanira kuenda kuburikidza 3-5 dzinenge uye kuitira 12-20 reps pasina zororo pakati kurovedza chete denderedzwa. Funga Workout urongwa.

zuva rokutanga:

• Achitsaudzira pamusoro pabhenji;
• hyperextension;
• Rod kubva hwepamusoro chinogona musoro;
• squats;
• kusundira kupota yakafara kutaba;
• kurwisa;
• vamire dumbbell dzvanya;
• gumbo ekisitenjeni agere;
• Dumbbell vaise yakatenuka;
• tsoka kupepuka fenzi.

zuva rechipiri:

• nokusimudza makumbo pamusoro pabhenji;
• dzakatenuka ane barbell pamafudzi enyu;
• Press pamusoro dumbbells akarara necheparutivi;
• deadlift;
• Rod Rod mu materu (neizvi kutaba);
• kukuvandira ari Hack;
• kusundira kupota pamusoro mbariro;
• anokotama makumbo ake nhema;
• barbell bhenji wokudhinda amire nokuda musoro;
• akamira curl they aine barbell.

Kunyange zvazvo zano iri vanga vaneta vari yokurovedza muviri uye ari kaviri pavhiki, asi achava optimally kuita 3 kana kunyange 4 nguva, chete rakatumbuka kurovedza. Izvi zvichabatsira kupisa zvakawanda macalorie uye uremu nokukurumidza.

Plan maekisesaizi uye rakakodzera vakadzi nevarume, nokuti mutoro wacho kuparadzirwa zvakaenzana, uye hakuna kusimbisa chero boka rimwe tsandanyama, nekuti mafuta unopfuta kudikanwa misoro kukanganisa muviri, pane aiming kudzidzisa dzimwe tsandanyama.

Nokuita avhareji 15 repetitions mumwe muviri, zvina vhiri (1 awa) anogona kuita chiito 600 (10 min). Iyi rinorema kwazvo mutoro, kuburikidza iyo mafuta kuchapisa zvakanaka. Maererano Implementation, kurovedza ichi ndiyo nguva yakawanda chaizvo, uye basa vachafanira kupfeka. Zvisinei, pashure vaviri mwedzi, migumisiro achaparadzwa vainzwa, uye uchaona kuti vose vakapedza mauto akanga asiri pasina.

cardio

Urongwa vanga vaneta panguva yokurovedza muviri vanofanira vakwanise kardiosessii maminitsi 30 kuti kunowedzera mafuta unopfuta. Pashure kudzidzisa vose tsandanyama glycogen inoshandiswa kumusoro, uye nguva ino zvakanakisisa cardio. Nokuti simba muviri anomanikidzwa kupisa mafuta zvitoro anenge pakarepo, sezvo glycogen aenda. The Zvakanyanya Kunaka Panguva Yepamuviri Nguva Kurovedza muviri maminitsi 45.

Kana kuita cardio pamberi nokudzidziswa simba, kana rimwe zuva, namafuta anotanga kupiswa maminitsi makumi matatu mushure kutanga, sezvo richaperera anonyanya glycogen. Naizvozvo Zvakanyanya Kunaka Panguva Yepamuviri nguva Kurovedza muviri - pashure simba. Cardio anogona kuitwa pamusoro mira bhasikoro, wekusimbisa muviri kana ellipsoid, kuti hazvina kukosha. Zviri kukosha kuchengeta mwoyo mwero kubaya mapazi, umo mafuta nokupiswa zvikuru kwazvo. Inogona dzaona sezvinotevera: 220 kubvisa zera uye kane 0,7.

Sports Kudya uremu

kudzidziswa kuronga iri yokurovedza muviri vakadzi nevarume - kwete chinhu chinonyanya kukosha pakurasikirwa uremu. The aida mugumisiro haisi kubudirira pasina kudya zvinovaka muviri. Saka, pakurwisa mafuta unofanira kutevera zvokudya - kupedza kupfuura kugamuchira. Kune yakawanda zvokudya, sezvinoita muviri, asi zvikuru ichangopfuura vatambi vanosarudza mapuroteni uye carbohydrate. Chinonyanya mutsetse anouya pasi rakatumbuka yaunodya mapuroteni uye makabhohaidhiretsi, izvo zvinobatsira kuderedza uremu zvishoma nezvishoma uye zvirokwazvo.

Diet nevasikana

For vasikana kudhayeta zvinogara ndeinotevera:

• 1 uye Day 2 - mapuroteni (2 d mapuroteni 0.5 d carbohydrate pa 1 kg kurema);
• Day 3 - carbohydrate (5 d makabhohaidhiretsi uye 1 g mapuroteni pa 1 kg kurema);
• Day 4 - Mixed (2 g mapuroteni uye 2 g carbohydrate pa 1 kg muviri uremu).

Diet Vanhu

Nokuti varume, mwero zvokudya yaunodya anofanira kuva mumamiriro:

• 1 uye Day 2 - mapuroteni (3 d mapuroteni uye 0.5 d makabhohaidhiretsi por 1 kg kurema);
• Day 3 - carbohydrate (6 g makabhohaidhiretsi uye 1,5 g mapuroteni pa 1 kg kurema);
• Day 4 - Mixed (2,5 magiramu mapuroteni uye 3 magiramu ose makabhohaidhiretsi por 1 kg kurema muviri).

uremu zvokuwedzera

The inonyanya kufarirwa chinamatidzwa pakati mafuta burners ari L-carnitine. fuma iyi inogadzirwa muviri wedu, asi hazvina kukwana kupisa mafuta reserves. Zvinokosha kucherechedza kuti pasina kudhayeta zvinodhaka hakushandi. Kureva, unofanira uchapedza macalorie vasingasviki pane yaunopedza. Pachiimbwa zvokudya, kurovedza muviri uye carnitine, zvichava kupa shasha mugumisiro.

L-Carnitine inowanika upfu uye mvura chimiro, zvinokosha zvingava chipa. Uyewo dzakakurumbira chinhu mafuta burner Lipo 6, zvinokosha zvikuru anodhura pane yapfuura rinoreva Zvisinei, tibudirire. Vatauri kakawanda akati vatambi zvakanaka zvinooneka mugumisiro mafuta burners, saka kana uri pachena nezvezvandaifanira zvabuda, tinogona zvakachengeteka kuzvishandisa. Kusanganisira urongwa yake chokudzidzisa vabatsiri kuti zhiromobilizatsii, unogona kukurumidza kuzadzisa zvinodiwa zvabuda.

Saka tichibatanidza ose uremu nzira zvakarurama, uchakwanisa kuita kunoguma pfupi uye uremu. Chinhu chikuru - kuyeuka kuti zvinhu zvose zvinofanira kusvika aine pfungwa uye usamhanyira mwero. Zvikuru cheka zvokudya kana kunyanya muviri haizoiti kuti yakanaka mugumisiro, asi nekusiyana, achaunza zvisingadiwi chaizvo mugumisiro kudzikira uye tava kuderera muviri. Dzidzisai uye Idya nokuchenjera!