He kaupapa whakangungu kaha mo nga wahine me nga tangata

ka tauturu i te hōtaka whakangungu kaha mo nga tangata ake i uaua, whakatere te pākia me whakanui ake i te nui o testosterone i roto i te tinana. Taumaha Whakangungu mō Women taui ratou tinana, hoatu ana e ia au maite, me te reo i te uaua o nga waewae, ringa, puku me te papa.

Ko te ariā taketake o te whakangungu kaha

whakangungu kaha - he mahere whakangungu mō kaitäkaro o rerekē nekehanga o tinana, i roto i te tikanga ki te hinga i te "mania" me te haereraa muri o kawenga me te whakamahi i roto i te pahikara tukanga whakangungu. e tūtohu ana ki te whakamahi i te putanga matarohia o te whakangungu i runga i te kaha o te 5 huinga o 5 haeretia ki te ahunga whakamua āta o te kawenga hoki tīmata.

Kaha kaipara whakangungu oblige ki pipiki tino o te ra. Tuatahi, okiokinga tika me te moe hoki i te iti rawa 8 haora, me te kai tōtika tika, me te whārite mō te fakatupulaki o te tinana te pūngao. Tuarua, te whakahaere whakangungu i runga i te e taea whakaaetia mōrahi o koutou tinana, me i te wa taua e mau ana i roto i te tukanga whakaora i te taumata e tika ana.

Ko te tikanga taketake o te whakangungu kaha

I roto i te tikanga ki te whakatutuki i te hua o te whakangungu, me te ārai i whara i roto i kia piri ratou whakatinanatanga ki tikanga whänui ana te whakaaetia o te whakangungu kaha.

Ture o te whakangungu kaha:

• He tino mahana-ake i mua i mahi ka faaineine i te uaua mō te whakangungu kaha, ka tiaki ki te ahua o te whara. kia tūmomo Power kia whakamana te whakamahi i dumbbells nga tauteka ranei.
• Whakahaere i te mutunga hitches whakangungu kaha, tuku wewete kaka uaua, mea tuhonohono me hononga.
• Totoro e tūtohu kore i muri anake, engari ano hoki i roto i te whakangungu. Karaehe i roto i nga ra vnetrenirovochnye totoro whai wāhi ki ngā uaua hypertrophy, te faaineine ia ratou mo te kawenga mana e whai ake nei.
• Mawehe kaupapa matua i roto i te whakangungu kaha ka tukua ki te mahi i roto i te rōpū uaua, e kia hoatu atu te aro.
• Ko te kōwhiringa o mahi ngaahi houalotú. He mea tino nui ki te mahi i roto i te hunga uaua e kore e e whiwhi nui mahi ka mahi ana mahi taketake.

Ko te hōtaka taketake o te whakangungu kaha

piri hōtaka whakangungu kaha ki te whanaketanga taketake o te kaha uaua, me te manawanui. Otira ka e mahi ana mahi ki pauna noa te tukanga o te hanga uaua, me te ki te hoatu ki a ratou te tauturu.

tūtohutia hōtaka Basic mō te whakangungu kaha te ki kia e te kaiako tino tohu. Takitahi hōtaka taketake mātanga tuhituhia rite wawe tonu e taea ai te ahunga whakamua ki te wāhanga i muri o te takanga, ki te rota o te ahotea.

Ko te parau tumu taketake mo te buildup o kaha whakamahia i roto i te hōtaka taketake - he ki te whakaara i te taimaha taimaha mōrahi ki ngā wehenga roa i waenganui i ngā huinga.

kaupapa hōtaka. Auautanga o whakangungu - 2 - 3 ia wiki. Ko te nui katoa o te whakangungu mo te huringa katoa ko te 20 ngā wā. Ko te maha o ngā huinga me aua e kore e nui 3 ki te 12. Ko te toenga i waenganui i mahi me kia i te iti rawa 2 meneti.

mahi Basic - squats, pae press, wahia-ups, deadlifts, mahi ki dumbbells, hono runga Smith simulator aki ki te whitiki i runga i te poraka o raro.

ka tauturu i te mahi Basic ki te hoatu kaha ki uaua, me te faaineine ia ratou no te he kawenga te mana ake nui.

Training Taumaha hoki Beginners

E whakarato ana te hōtaka o te whakangungu kaha mo tīmata mo te whakatü me te whakapakari o te anga mahi o te tinana.

aratohu Practice mō te tīmatanga:

• Karaehe e te tahi atu i nga ra katoa.
• Mahi ki te uaua o te tinana katoa.
• Ko te tohu toharite o te kohakoha tinana.
• mahi taketake, ki te mātao iti.
• He huinga o te mahi titoa te o kore ake atu i te 5 momo.
• Ko te hua māmālie, me te on i roto i te kawenga.
• mahia tika o te taputapu mahi.
• A amo ana i roto i te mahana-ake, me te totoro.

matatini Power mō tīmata.

• Koromeke ki Press - 2 huinga o 20-35 wa.
• Kaiwhakangungu - 3 huinga o te 20 ngā wā.
• Squats ki te tāuhu i runga i koutou pokohiwi - 2 huinga o 25 nga wa.
• press pae - 3 huinga o te 15 haeretia.
• Hono poraka poutū pouaka - 4 huinga o 10 - 12 ngā wā.
• pae poutū noho - 3 huinga o te 20 aua.

ka tauturu i te mahi tika a koutou hanga uaua papatipu me te kaha. Atu hua āta taea i roto i te mahi ki aua o whakaiti taimaha.

hōtaka whakangungu kaha mo te tangata

Ideal mō tangata 20 ki te 30 tau te pakeke ki te iranga pai, me te mātauranga ā-tinana. E pā ana tēnei hōtaka ki anake te mahi taketake, te whakarato i te tinana ki te ahotea kaha hiahiatia ki te whakaongaonga tipu uaua.

hōtaka whakangungu kaha mo nga tangata ngā fakamatala o ngā rōpū uaua katoa i roto i te whakangungu motuhake e toru, i wā o ratou i roto i te ra.

Ko te aronga i runga i te pikaunga o ngā rōpū uaua rahi ki te awhina o mahi taketake. uaua hypertrophy i roto i mahi tauturu ake i te kaha.

wā Whakaora i waenganui i huinga kia muri kaua e nui ake i hēkona kotahi me te hawhe, i runga i nga mahi kaha rānei.

ngā hōtaka whakangungu kaha o te mahi, ngā te whakatinanatanga o nei i roto i te wā o te kore iti iho i te 4 marama.

Rāhina.

• Squats - 6 huinga o 12 nga wa.
• Rod Dead - 5 huinga o te 10 aua.
• Flexion me te toronga waewae i roto i te simulator - 7 huinga o te 10 ngā wā.
• Koromeke - 2-3 huinga ki te kore.

Rāapa.

• Toia - 5 huinga o te 20 ngā wā
• Peia tokotoko i roto i te pinakitanga ki te whitiki - 8 huinga o te 10 aua.
• press Military - 4 huinga o 12 nga wa.
• Akina tokotoko ki te kauwae - 6 huinga o te 10 ngā wā.

Rāmere.

• rakau pae e takoto ana i runga i te pae i tahuri - 7 huinga o 12 aua.
• Toutou - 6 huinga o te 10 haeretia.
• Koromeke - 3 huinga ki te kore.
• Ara uarua tāuhu - 5 huinga o 12 nga wa.

Tohunga tohutohu ki te tuhituhi i te rātaka whakangungu nga hua o ia rā. Tenei ka tukua ki te aroturuki i te tupu o te taimaha mahi, e, i roto i te tahuri, ka whakapai ake i te whai huatanga o te whakangungu.

hōtaka whakangungu kaha mo nga wahine

whakangungu kaha mo ngā kōtiro - he anake te ara ki te waihanga i tētahi pīrahi, me te pai i te ahua wahine tenei. Tika whakatakoto hoki te hōtaka whakangungu wahine kaha ka whakapai ake te tinana o te wahine, a ka, ki te tika, te āwhina ki te hanga i te tinana o te tukuna.

hāngai ana te whāinga matua o te whakangungu o te wahine e i te whakatere o ngā tukanga pūkoro i roto i te tinana. tōtika Pro o whakangungu kaha tohu te aroaro o te mamae uaua. Na reira, ko te periodicity o te whakangungu 3 ngā wā i te wiki, ko te tika tino mo te ora o te uaua kikokiko i roto i te tinana wahine.

tei te rota i runga i te eke pahikara tika, e whai wāhi te whakamahi o te whakangungu kaha mo nga wahine. ngā hōtaka whakangungu taimaha o nga ope i kē ki ia atu.

Tohunga tūtohu ki te tīmata i te tukanga whakangungu ki aratau pampas, whai wāhi nui ki te hanganga o te waikawa lactic i roto i te uaua. he tikanga taua e faaineine i whakawhiti pūngao i roto i te uaua, me te taputapu sustavnosvyazochny mō atu kawenga mana. e kore e nui tona roanga 2 marama. tūtohutia muri wā āhua-powershift o whakangungu i roto i te pūnaha o te tinana tonu.

Ko te ture taketake o te whakangungu kaha mo nga wahine:

• Ko te maha o aua - i 8 ki te 20.
• Wehenga o te whakangungu i runga i vaevae, me te tētahi mahi o te uaua (runga, me te raro tinana, uaua pouaka me pokohiwi, waewae, me ngā rōpū uaua iti).
• Auautanga o te tukanga whakangungu e rua ranei e toru nga wa i roto i te whitu nga ra.
• Kia te wiki whakahaere manawa kaha iti.

kia kawea hōtaka whakangungu kaha mo nga wahine i roto i tino whakarite i ki te whakamahere me te ki te hua āta, me te on i roto i te kawenga.

mahere whakangungu kaha mo nga kotiro ka mahi koutou e taea e supersets haere ki te pūnaha.

hōtaka whakangungu kaha mo te ngaronga taimaha

whakarato hōtaka whakangungu kaha whakaitiiti te huinga o mahi, e āwhina i ki te hinga i te taimaha me te whakaiti i te rōrahi. Hoki, ki te nuinga koe uaua papatipu, kia hoatu he awhina ki uaua i roto i taea mahi i runga i te whakamaroke tinana.

Whiwhi ki te mahi, e hiahia ana koe ki te whiriwhiri i te taimaha whakahaere, kia he hōtaka, me te hoko i te ohaurunga ki te omaoma.

e tūtohu ana ki te whakamahi i te tīmatanga te dumbbell, taimaha whakahaere atu taimaha me taimaha i roto i te wā whakamutunga o te whakamahi i te kotokoto.

Ko te matatini mahi whakaitiiti :

• Squats ki te tāuhu i runga i koutou pokohiwi 4x20.
• Ko te ara o te tinana i runga i te 3x20 anga pae.
• Deadlift 2x10.
• Pae press tata 3x25 pu.
• Peia tokotoko i roto i te pinakitanga ki te 3x20 whitiki.
• uarua Weightlifting 4x15.
• Ara dumbbells i roto i te stornony 3x25.

Whakatere te tukanga o te ngaro taimaha he taea e tika ana ki te kai tōtika tika. kia ngā Diet tangata whakaitiiti o iti-pūngoi kai. Homai he awhina ki uaua he taea ki te whakamahi o te kai ki te warowaihā iti.

Inu wai kia neke atu i te 2 rita. Rawa he mea tino nui ki te inu ki runga ki te tetahi rita o te wai ma i roto i to koutou tūmomo. Ka tere tenei aratau ake nga ngā tukanga pūkoro i roto i te tinana, me tenei i roto i te tahuri ka āwhina i whakaiti i te nui o te ngako subcutaneous me te hinga i te taumaha hoatu awhina ki te muka uaua ranei.

whakangungu kaha i te kāinga

Tino maha, e tika ana ki te kore o te moni te iwi e kore e taea te haere ki te hī me te noa atu pera ki te whakamahi i te ratonga o te kaiwhakangungu whaiaro. Ko te mahi e kore e hepohepo, he taea mahi i nga wa katoa, kia rite ki te roa rite reira ko he hiahia. I roto i te whakangungu i te kāinga he maha ngā painga, na te reira wā ki te tīmata te hanga i te tinana ataahua.

hangaia te hōtaka o te whakangungu kaha i te kāinga i runga i te parau tumu o te katoa taimaha tinana. Ka tūtohu mātou i te whakamahi o dumbbells, dumbbells, expander me, ki te wātea, o te pae.

utaina whare mana whakarato te hōtaka mo te parau tumu o te whakangungu porohita ki te taimaha iti whakahaere, te kaha toharite, me te iti era i waenganui i ngā huinga. E whakamana mahi katoa tetahi i muri i te kotahi atu Seto, ki te wahi o 3-4 huringa.

mahi Basic:

• zhimom squats Motunga ki dumbbells ake.
• Werohia dumbbell ki tetahi ringa ki te abdominals.
• Ki tētahi patu i runga i te waewae ki ki te pauna te tuarongo.
• Lifting dumbbells ki te taha i roto i te pinakitanga.
• Deadlift ki dumbbells (kahore he kotokoto).
• Neke-ake ki te taimaha atu.
• whiti nga waewae iri i roto i te tūranga te maungārongo.
• mahi puku.

tukua taua he hōtaka o te whakangungu kaha i te kāinga, i waho tono simulators matatini ki a koutou kia tonu te tinana pai, me te ataahua.

Ko te kōwhiringa pai ko te ki te whai i te mana maha-mahi o te simulator i te kāinga. Ko tōna whakamahi hanga reira taea ki te whakawhanake i te uaua i roto i te wehe, me te matatini. Ko Ko anake hoki te tangata waimarie o tenei merekara o te whare tenei.

mahi tinana i runga i te simulator mana

Ko te hōtaka whakangungu i runga i taputapu whakangungu kaha ki kia hanga takitahi me te tango ki te pūkete te hua o te hiahia te tangata ki te whakatutuki i. kia rerekē te whakaaro: ki te ngaro taimaha, kia mau pai ki te whakapiki ake i te rahi me te kaha o te te uaua papatipu ranei. Ko te hua mutunga hiahiatia tei runga i te roanga me te kaha o nga pikaunga mana.

He huinga o mahi i runga i te simulator.

• ringa pae.
• Squats ki pauna Smith simulator.
• Waewae press.
• Mahi i runga i te simulator poraka.
• Te pamu i runga i te matenga.

Tenei mahi, ki te mea e taea ki te mahi i roto i nga rōpū katoa uaua. Whakarite i te maha o aua me te papatipu mahi o te taimaha āta me pai.

Ko te mau parau tumu o te whakangungu kaha mo kaimekemeke

mana Taumaha, te whanaketanga o te mahi nui-tere, he hua i roto i te ope o pānga, te whanaketanga o te manawanui me te akiakinga - ka tauturu i tenei katoa whakatutuki kaimekemeke whakangungu taimaha.

hāngai ana whakangungu matapihi hōtaka mō kaimekemeke te i runga i te mau parau tumu e whai ake:

• Ko te wa iti ki te okioki i waenganui i huinga kaua e nui ake i te 30 hēkona.
• kawenga pūkenga whakamahi i mahi polyarticular maha ia huinga.
• Ko te ngātahi te whakamahi o ngā tikanga whakangungu.
• Kia tino ki te whakahaere i te mahana-ake i mua i mahi, me te whakamatao iho i muri i te taumata teitei.
• A amo ana i roto i totoro mahi me te ngāwari i muri i ia huinga o mahi.
• Ko te whakamahi o te whakangungu kaha motuhake;
• Te auautanga i roto i te huringa o te pūnaha o te whakangungu.

taka kaimekemeke mahi matua i runga i te uaua extensor o nga ringa, te Delta, abdominals, waewae, me te hoki. Auautanga o kawenga tinana ki taimaha kore anake whai wāhi ki to ratou whanaketanga, engari faarahi ano ratou kaha me te manawanui.

whakamahi hōtaka whakangungu taimaha tika hanga tauutuutu te kutētē i roto i ngā rōpū motuhake o uaua, i roto i te tahuri whai wāhi ki ō rātou whanaketanga. Ka taea e hei tēpilé ia, nga maka tokotoko, pere hoatu, pōro metbolnogo, me ētahi atu tenei

Ko te periodicity he whakangungu kaha ki pauna maximal kore e nui ake rua ngā wā i te wiki. Hoki te kaimekemeke he wa tino nui ki te ora i tenei momo o te whakangungu.

Kaha Powerlifting hōtaka whakangungu

whakangungu kaha mo powerlifters hei whakapiki i te hua i roto i te toru mahi taketake:

• press pae;
• deadlift;
• squats.

Kua kawea te toe tīmata i te mahi i roto i anake e te parau tumu wäriu. Tetahi mahi whakamana powerlifter, arotahi tonu i runga i te whanaketanga o te kaha. Kaha Powerlifting hōtaka whakangungu ngā mahi ki te whakapiki ake i te kaha me te manawanui i roto i te tikanga ki te pai ātete kawenga tauanga i roto i mahi nui. whakangungu kaha i roto i te nuinga o te wā i te pūāhua motuhake. te tikanga o tēnei e kore e whakamana i te katoa mahi e toru i roto i te tere kotahi o te whare. Ko taea He okotahi ki te whakamahi i tetahi mahi e rua mō ngā kawenga mana.

Ko te ture taketake o te hōtaka:

• Auautanga o mahi 3-4 wā i te wiki.
• Tau o ngā huinga ki te taimaha o te kore neke atu i te 3 mahi.
• kawenga periodization.
• Mahi ki te aranga taimaha mōrahi.
• Te tāruarua hoki te press e kore e nui 2 ki te 6, ãpoko me te deadlift - e kore neke atu i te 5 ngā wā.

Ko te mahi matua o te kaipara - he hua āta i roto i te kaha o te whakangungu me te hua i roto i mua ara pauna.

hōtaka āwhiwhiwhi

Rāmere: squats i runga i tona pokohiwi, pae press mau pu tata, piko te pou i runga i te whitiki pokohiwi, hyperextension kahore pōauautanga.

Wenerei: Deadlift, toia, kopikopiko tonu i roto i te parahiraa Roma, wahia tokotoko ki waewae tika tonu.

Rāmere: rumaki, squats i runga i tona uma, pēhia pae, hyperextension kahore taumahatanga.

Kaua e wareware e pā ana ki te tukanga ora mo te papatipu uaua. Hoki hua pai tūtohu tatou te whakamahi me hākinakina whakaora kai tōtika.

Taketake o te kai tōtika i roto i te whakangungu kaha

Ko te tōtika o te whakangungu kaha tei runga i te kounga me te mahi tika e kore anake, engari ano hoki i runga i te kounga o te kai koutou.

I roto i tenei aratau whakangungu, kia pau nui o te kai ki tika toenga tahi o ngā matūkai mo te fakatupulaki o te kaiao ki te pūngao me ngā matūkai.

ture kai

He haora i mua i te tūmomo hiahia koe ki te kai. E kore e whai wāhi koe i roto i runga i te puku kau.

I muri i te whakangungu kaha mo te 40 meneti kia tango kai belkovosoderzhaschie.

Ko te auautanga o te horomanga kai kore e nui ake 5 wa he ra ki te marama, paramanawa taiepa.

He āhuatanga tino nui ko te pipiki tino ki te kai. Na e te āwhina koe i tō tinana kia whakamahia ki te tamau, ka whakapumautia ki te tukanga katoa i roto i reira.

Sports kai tōtika i roto i te whakangungu kaha

Ko te whakamahi o tāpiringa hākinakina motuhake i roto i te tukanga whakangungu whai wāhi ki te ora tere me te ake tōtika o te mahi.

tūtohutanga General o te whakamahi o tāpiringa hākinakina

I mua i te tīmata koe whakangungu kaha te horomanga o arginine me glutamine, e ka whai wāhi ki te Päkehä ki o toto ki te uaua tūtohutia. tūtohutia Taupānga Kei runga i te puku kau mō te 1 haora i mua i te tūmomo.

Tonu i mua i te tīmatanga o te whakangungu ka hei inu pūmua auhia waikuruwhatu i roto i ngā ki te warowaihā puhoi, me te creatine.

I muri i te mahi whakamutunga ki te whakaongaonga tipu uaua kia tango glutamine ki leucine.

He haora i muri i te tūmomo, he reira te whakamahi e minaminatia o waikuruwhatu pūmua ki creatine me warowaihā käore he pänga.

Na roto i te whai i te tikanga taua o tāpiringa hākinakina, e taea e koe 100% tino, ka kawea e whakangungu kaha koutou hua mōrahi i roto i te wa ka taea poto.