El ukomelela kwamadoda Asikuko nje ukubonisa imisipha yakho elunxwemeni: sithetha ngempilo, amandla emihla ngemihla, ingqondo ecacileyo, kunye nomzimba osebenza kakuhle nokuba ukwiminyaka yakho yama-20 okanye engama-50. Ukuba uziqeqesha ngaphandle kwesicwangciso esicacileyo, utsiba ukusuka kwisiqhelo ukuya kwesinye ngaphandle kokwazi ngokwenene into oyenzayo, kulula ukuba uphumelele, wonzakale, okanye uyeke emva kweeveki ezimbalwa.
Kule migca ilandelayo uya kufumana a Isikhokelo esibanzi kakhulu soqeqesho lwamadoda Ngokusekelwe kwiinkqubo zokwenyani zeentsuku ezi-3, ezi-4, nezi-5, izimvo zabantu abaneminyaka eyahlukeneyo kunye namanqanaba okomelela komzimba, kunye nezikhumbuzo ezibalulekileyo malunga nokutya, ukuchacha, kunye nokongeza ukutya, injongo kukukunceda uhlele isicwangciso sakho ngobulumko, uphephe iimpazamo eziqhelekileyo kwaye usebenzise yonke iseshoni, nokuba uziqeqesha ejimini okanye ekhaya.
Kutheni isicwangciso somzimba samadoda kufuneka sakhiwe kakuhle?
Enye yemigaqo esisiseko yoqeqesho kukuba ukuziqhelanisa komzimbaUkuba uhlala usenza into efanayo, ngemithwalo efanayo kunye nenkqubo efanayo, kuya kufika ixesha apho inkqubela iyeka ngequbuliso. Yiyo loo nto abaqeqeshi abaninzi becebisa iibhloko zoqeqesho malunga... Iiveki ze4 ngaphambi kokuba benze utshintsho olufanelekileyo kwisicwangciso.
Le ndlela yebloko elifutshane ivumela kuphephe ukuzinzalungisa inkqubo yesiqhelo ukuze ihambelane nenkqubela yakho kwaye gcina inkuthazo iphezuluKuba inyanga nganye ufumana "uhlengahlengiso" oluncinci malunga neenjongo, imithambo, okanye inani leeseti kunye nokuphindaphinda. Ngaphezu koko, kwenza into ebalulekileyo ibe lula: ukulungelelanisa uqeqesho lwakho neemfuno zakho. ukufumaneka ngokwenene kunye nendlela yakho yokuphilainto leyo edla ngokuba yiyo ephembelela iziphumo.
Inkqubo elungileyo yanamhlanje yokomelela kwamadoda idla ngokuquka isiko lesiqhelo Ngokuxhomekeke kwinqanaba lakho kunye nezixhobo ezikhoyo (ijimu, ikhaya elinee-dumbbells, uqeqesho olungenazo izixhobo), qhagamshelana ukuze usombulule amathandabuzo, kwaye ukuba uyafuna, iingcebiso malunga nokongezwa kwezemidlaloIngcamango kukuba awunayo nje ibhodi, kodwa unenkxaso encinci ekuvumela ukuba ulungise indlela yakho xa kukho into engasebenziyo.
Kwizicwangciso ezinzulu, emva kokuhlawula okanye ukuqesha, umqeqeshi uya kukuthumelela umyalezo imibuzo eneenkcukacha apho iqokelela khona idatha malunga neenjongo (ukwanda kwemisipha, intsingiselo, ukusebenza), ukwakheka komzimba, imbali yokwenzakala, ukufumaneka kweveki nganye, kunye namava angaphambili. Ngolu lwazi, inkqubo iyilwe kwaye idla ngokunikezelwa kwiintsuku ezimbalwa. Iiyure ze48, kunye nolwazi loqhagamshelwano (WhatsApp okanye i-imeyile) ngemibuzo eqhubekayo.
Into ebalulekileyo: Amava angaphambili ayimfuneko Ukulandela inkqubo eyilwe kakuhle. Ukuba ungumqali, kukhethwa imithambo elula nelula, umthamo uwonke uyancitshiswa, kwaye kunikwe imiyalelo ecacileyo malunga nobuchule kunye nokuqhubela phambili. Ukuba sele uphucukile, uxinano, amandla, kunye nohlobo lwezikhuthazo ziyanda, kuthintelwe iindlela "eziqhelekileyo" ezinganiki nto intsha.
Ukuzilolonga ekhaya okanye kwindawo yokuzivocavoca: indlela yokukhetha kunye noko kufuneka ukuqwalasele
Amadoda amaninzi akholelwa ukuba ukuze afumane iziphumo kufuneka ijimu egcwele oomatshiniKodwa inyani yile yokuba ngee-dumbbells, indawo encinci, kunye nengqiqo eqhelekileyo, ungenza inkqubela phambili enkulu. Inkqubo yokuzilolonga yamadoda efanelekileyo kufuneka ilungelelaniswe ukuzilolonga ekhaya okanye ejimini ngaphandle kokulahlekelwa kukusebenza kakuhle.
Ukuba uziqeqesha ekhaya, eyona nto iphambili kukusebenzisa iintshukumo zehlabathi ezikuvumela ukuba usebenze umzimba opheleleyo ngexesha elifutshaneIcebiso eliluncedo kakhulu kukujikeleza i-dumbbell kangangesiqingatha seyure apho ukuphindaphinda kungabalwa khona, kodwa kubalwa ixesha phantsi koxinzelelo. Oku kuvumela umntu ngamnye ukuba ahambe ngesantya sakhe, ngaphandle koxinzelelo okanye uthelekiso olungenamsebenzi.
Umzekelo osebenzayo Ukuzilolonga umzimba wonke imizuzu engama-30 Ukuze ukwenze ekhaya, ubuya kugqiba imijikelo emine yesekethe yemithambo esisiseko, kunye nemizuzwana engama-40 yomsebenzi ngomthambo ngamnye, imizuzwana engama-20 yokuphumla phakathi kweentshukumo, kunye nemizuzwana engama-90 yokuphola emva komjikelo ngamnye. Inani leemijikelo lixhomekeke kwinqanaba lakho lokomelela: ungenza ii-squats ezingama-30 okanye ezili-10; isikhuthazo sisasebenza ukuba utyhala izihlunu kufutshane nokudinwa.
- Izikwere ngobunzima bomzimba okanye ii-dumbbells: imizuzwana emi-4 x engama-40.
- Ukutyhala umgangatho, ukulungisa inkxaso ukuba kuyimfuneko: imizuzwana emi-4 x engama-40.
- Ukucoca iDumbbell (ukuphakamisa amagxa okulawulwayo): imizuzwana emi-4 x engama-40.
- Ukuhamba ukutshintshana, nokuba ubunzima okanye ngaphandle kobunzima: imizuzwana emi-4 x engama-40.
- Umqolo weDumbbell Ukubuyela umva: imizuzwana emi-4 x engama-40.
- IiBurpees kwi-dumbbells (okanye inguqulelo encitshisiweyo ngaphandle kokutsiba): imizuzwana emi-4 x engama-40.
Ngale ndlela, ufezekisa umthambo opheleleyo wemilenze yakho, isifuba, umqolo, umbindi, kunye nenkqubo yentliziyo ngexesha elifanelekileyo. Ifanelekile ngamaxesha eeholide, iiholide, okanye amaxesha oxinzelelo olukhulu xa ufuna. Hamba-hamba, vula ingqondo yakho, kwaye ukhulule eso sisu sinzima ngokutya, ngaphandle kokuwela kwingcinga enobungozi "yokuzijezisa" ejimini ngenxa yoko ukutyileyo.
IKrisimesi, iiholide kunye nokulinganisela: qeqesha ngaphandle kokukhathazeka kakhulu
Ngamaxesha afana neeholide zeKrisimesi, kuhlala kukho iintlobo ezimbini ezicacileyo zamadoda: abo Baqhawula ijimu kwaye bathembisa ukubuya “ngoJanuwari”, kunye nabo bafuna ukuqhubeka noqeqesho phakathi kokutya kwentsapho kuba oko kubanceda ukuba uzive ungcono emzimbeni nasengqondweniAkukho nanye kwezi ndlela ingalunganga ukuba ijongwa ngokulinganisela.
Okungathethi ngqiqweni kukusebenzisa umthambo njenge isohlwayo sokutyaUkuzitika nge-nougat, iilekese, okanye izidlo ezinkulu iintsuku ezimbalwa ngonyaka akuyonto inkulu ukuba ugcina imikhwa efanelekileyo unyaka wonke. Indlela ephilileyo kukuqonda umthambo njengendlela yokuzinyamekela, ukunciphisa uxinzelelo, kunye nokulinganisela umzimba wakho, kungekhona "njengexabiso leekhalori."
Uninzi lwabathandi bomzimba bakhetha ukuqhubeka neeseshoni zabo, nokuba zimfutshane, kuba loo mizuzu yokunyakaza ibavumela ukuba... ukunciphisa uxinzeleloukuze ucoce intloko yakho kwaye ukhulule loo mvakalelo inzima. Ngamaxesha axakekileyo, ukujikeleza okugxile kakuhle kwemizuzu engama-20-30 kunokwenza umahluko omkhulu kwindlela ojongana ngayo nosuku.
Kule meko, imisebenzi yomzimba wonke ene-dumbbells kunye nezixhobo ezimbalwa iluncedo kakhulu: Baziqhelanisa namagumbi amancinciAmagumbi ehotele okanye iijimu zokwexeshana zikunceda ugcine ithoni yemisipha kunye nokulawula ngaphandle kokuchitha iiyure kwigumbi lobunzima.
Loo ndlela yokucinga eguquguqukayo yiyo eyahlula amadoda agcina iziphumo zexesha elide kwabo baphila kwimijikelo engapheliyo ethi "Ndiyabhalisa ngoJanuwari ndize ndiyeke ngoMatshi". Ukungaguquguquki okuphakathi Ihlala iphumelela xa ithelekiswa nemizamo enzima eyenzeka ngamaxesha athile ehlala iiveki ezimbini.
Inkcazo yemisipha yamadoda: indima ephambili yokutya kunye nepesenti yamafutha omzimba
Xa indoda isithi ifuna "ukufumana amanqaku," ithetha ngenyani yehlisa ipesenti yamafutha emzimbeni wakho Ukugcina ubunzima bemisipha kangangoko kunokwenzeka. Ngaphandle kwesicwangciso sesondlo esicingisiswe kakuhle, nokuba indlela yakho yokuqeqesha ubunzima igqibelele kangakanani na, awuyi kufikelela kwinqanaba olilindeleyo.
Kwinqanaba lenkcazo eliphambili, ukutya okunekhalori eziphantsiOko kukuthi, ukutya iikhalori ezimbalwa kunezo uzitshisayo, kodwa uqaphele ukuba unganciphisi kakhulu kangangokuba ulahlekelwe ngamandla kunye nezihlunu. Elinye icebo eliqhelekileyo kukugxila kwizinto ozitshisayo. ukutya iicarbohydrates ekuseni okanye malunga nokuzilolonga kwakho kwaye ubeke phambili ukutya okutyebileyo kwiproteni kunye namafutha asempilweni imini yonke.
Okukhona ufuna ukuchaza okungakumbi, kokukhona kubaluleke ngakumbi ukulawula ubungakanani kunye nomgangatho wamafutha oyisebenzisayo. Ukuze izihlunu zesisu ziqale ukubonakala, amadoda amaninzi adla ngokufuna ipesenti yamafutha emzimbeni engaphantsi kwe-1%. 9%Kuxhomekeke kwimfuza kunye nokwakheka komzimba womntu ngamnye. Ngaphaya koko, usenokuba nezihlunu, kodwa aziyi kuba zichazwe ngokucacileyo.
Umngcipheko omkhulu ngexesha lenkcazo engacwangciswanga kakuhle kukuba, ngokudibanisa ukungabikho kweekhalori okuphawulekayo Ngenxa yokuzilolonga okunzima kakhulu, umzimba ugqibela ngokutya izihlunu endaweni yokubeka amafutha phambili. Yiyo loo nto, kweli nqanaba, kunengqiqo ukuqhubeka nokusebenza ubunzima obunzima kunye noxinzelelo oluhle lwemisipha ukuthumela umyalezo emzimbeni wokuba esi sicwili kufuneka sigcinwe.
Ulandelelwano olunengqiqo lwendoda efuna umzimba wezemidlalo lucacile kakhulu: okokuqala isigaba ubuninzi okanye ukwanda kobunzima apho into ephambili kukukhula, kulandele isigaba senkcazo apho umsebenzi wangaphambili ucociweyo. Ukuzama ukuchaza ngaphandle kokwakha izihlunu ezaneleyo kwangaphambili kudla ngokukhokelela kwinkangeleko "ethe tyaba", engenamilo ifunekayo.
Inkqubo yeentsuku ezi-4 ephucukileyo yamadoda: inkcazo yemisipha kunye nokugcinwa kwayo
Wakuba unesiseko sezihlunu kunye namava athile, ungaqhubekela inkqubo yeentsuku ezi-4 ephucukileyo Ezi zicwangciso zigxile ekugcineni ubunzima obungenamafutha amaninzi kunye nokunciphisa amafutha, zibonakaliswa ziindlela ezininzi zokuzilolonga ngeseshoni nganye kunye nomsebenzi omninzi, ngoko ke azijoliswanga kubaqalayo ngokupheleleyo.
Ngaphambi kokuba uqale ukwenza umkhwa onje, licebo elihle ukuba imeko yemisipha kunye nokwakheka komzimba wakho ube kwinqanaba elifanelekileyo: umzekelo, ubunzima obumalunga neekhilogram ezisi-7-8 ngaphezu kobude bakho ngeemitha (njengesikhokelo esiqhelekileyo, kungekhona umthetho opheleleyo) kwaye ube nepesenti yamafutha emzimbeni engaphantsi kwe-15%. Ukusuka apho, ukuba injongo yakho kukufumana umzimba ofanelekileyo ehlotyeni, umda we Iinyanga ezi-3 zenkcazo Licebo elisebenzisekayo ngokwenene.
Kwezi ntlobo zeenkqubo, iveki idla ngokwahlulwahlulwa ibe ngamaqela amakhulu namancinci emisipha, iqela ngalinye lisebenza ngeeseti ezininzi ngaphakathi kwezigaba ezahlukeneyo. 8 ukuya 12 uphindaphindoNgokwendlela yokuzilolonga. Ishedyuli eqhelekileyo yeentsuku ezi-4 ingaba:
- Usuku 1: Isifuba, i-biceps kunye ne-absUkudibanisa i-barbell bench press, i-incline bench flyes, i-incline dumbbell press, ii-bicep curls ezahlukeneyo (i-hammer, i-Z-bar, ii-dumbbells) kunye ne-machine crunches ziye zasilela.
- Usuku 2: Umqolo kunye ne-triceps, kunye nokutsalwa kwee-pull-ups ukuya ekusileleni, imigca ye-barbell, ukutsalwa kwee-lat downs zangaphambili, i-French press, ukwandiswa kwe-tricep kumatshini wekhebula, kunye nokutsalwa kwe-tricep dips.
- Usuku 3: Amahlombe kunye ne-trapeziusUkwenza i-Arnold press, ukuphakanyiswa ecaleni, ukuphakamisa imilenze ngasemva, ukushukumisa iingalo, kunye nokusebenza nge-trapezius ethile kwiipulleys.
- Usuku 4: Imilenze, igxile kwi-barbell squats, i-quadriceps extensions, i-walking lunges ene-dumbbells, i-laying leg curls, i-Romanian deadlifts kunye ne-machine calf raises.
Ngaphaya kolu luhlu, okubalulekileyo kukuba ubunzulu kunye nobuchuleUkuphindaphinda okumbalwa kokugqibela kweseti nganye kufanele kube nzima, kodwa ngaphandle kokuncama ukuma okanye ulawulo. Olu lungelelwaniso phakathi kobunzima kunye nokhuseleko yilo nto eyenza umahluko phakathi kwenkqubela phambili kunye nokuqokelelwa kokungonwabi.
Inkqubo yeentsuku ezi-5 ephucukileyo: umthamo ongaphezulu kubadlali abanamava
Ukuba ubuziqeqesha okwethutyana, uphilile kakuhle, kwaye uneentsuku ezingaphezulu ngeveki, ungaqhubeka nomsebenzi wakho. inkqubo yeentsuku ezi-5 ephucukileyoLe ndlela ifana nesicwangciso seentsuku ezi-4, kodwa umthwalo usasazwa ngokwahlukileyo ukuze kwandiswe kancinci umthamo opheleleyo kunye nokuphindaphinda kokukhuthazwa kumaqela athile emisipha.
Kule fomathi, iintsuku zokuqala zifana kakhulu nesicwangciso sangaphambili, zigcina iindibaniselwano ezinje isifuba esinee-biceps y umva nge-tricepskodwa ukongeza iinguqulelo ezahlukeneyo: ii-cable crossovers, ii-curls ezingama-21, ezinye iindlela zokurhoxa okanye zokutsala, kunye neentlobo ezahlukeneyo zokucinezela esifubeni.
Usuku lwesithathu ludla ngokudibanisa amahlombe, i-trapezius kunye nemilenzeOlu qeqesho luquka iintshukumo ezifana ne-Arnold press, ukunyuswa kwemilenze ecaleni, ii-rear delt flyes, ii-shrugs, ii-cable flyes, ii-squats, ii-leg extensions, ii-walking lunges, ii-laying leg curls, ii-Romanian deadlifts, kunye nee-seated calf raises. Yiseshoni enzima kakhulu efuna ukulawulwa ngononophelo kokuphumla.
Iintsuku ezimbini zokugqibela zahlulwe kwakhona phakathi isifuba + i-biceps y umqolo + ii-triceps, ukwazisa ii-dumbbell presses, ii-crossovers, ii-decline presses, ii-low pulley rows ezinee-grips ezahlukeneyo, ii-deadlifts eziqhelekileyo kunye nee-triceps extensions ezahlukeneyo ngentambo okanye ii-dumbbells.
Kuzo zombini iinguqulelo zeentsuku ezi-4 kunye nezeentsuku ezi-5, kuqhelekile ukongeza Imizuzu engama-30 ye-cardio ephakathi ekupheleni kweseshoni ukuze kunyuswe iindleko zeekhalori. Ukudlula elo xesha ngokwenkqubo kunokunyusa umngcipheko wokuqala ukuphula izihlunu ezifunyenweyo, ingakumbi ukuba ukutya kuneekhalori eziphantsi kakhulu, ngoko ke kungcono ukungagqithisi "ukuba kunokwenzeka."
Ukuzilolonga, impilo ngokubanzi, kunye nokuba kutheni yonke into ingenamsebenzi kakhulu
Ngaphambi kokuba ungene kwizicwangciso eziphambili kakhulu, kubalulekile ukukhumbula ukuba Ukuzilolonga rhoqo sisixhobo sempilo Kwixesha elide. Akupheleli nje ekujongeni ubuhle: ukuzilolonga kunciphisa umngcipheko wesifo seswekile sohlobo lwesibini, uxinzelelo lwegazi oluphezulu, ezinye iintlobo zomhlaza, kunye neengxaki zentliziyo, ngelixa kuqinisa izihlunu, amathambo kunye namalungu.
Kwinqanaba lengqondo, intshukumo eqhubekayo inceda ukunciphisa uxinzelelo, ixhala kunye nokudakumba Ngenxa yokukhululwa kwee-endorphins, ikwaphucula umgangatho wokulala kwaye inokwenza ukuphucula inkumbulo yexesha elifutshaneInto ebonwa ngamadoda amaninzi xa echitha iiveki ezininzi engaqeqeshwanga: ukudinwa nokungakhathali kuya kusanda.
Eyona nto ingcono kukuba akufuneki uzibulale ngokwenza i-HIIT yonke imihla ukuze ubone iingenelo. Imisebenzi efana nale Ukuhamba ngokukhawuleza, ukudada, ukwenza i-yoga, okanye ukwenza imisebenzi elula yokuqinisa amandla Iintsuku ezimbalwa nje ngeveki zanele ukuqaphela ukuphucuka okucacileyo kwimpilo namandla.
Eyona nto ibalulekileyo kukufumana indlela yokwenza izinto ihambelana nendlela yakho yokuphila Kwaye oko ungakugcina rhoqo, nokuba umsebenzi unzima okanye ubuthathaka. Oko ukwenzayo ngamaxesha athile kuyalahleka, kodwa oko ukuphindaphindayo, nokuba kubonakala kulula kangakanani, kuyaqina.
Iseshoni nganye kufuneka ikhatshwe ukutya okunesondlo exhasa inkqubo yakho yokuzikhusela komzimba, iphucula indlela ocolwa ngayo ukutya, kwaye ikunika amandla owadingayo ukuze uqeqeshe ngokufanelekileyo. Isicwangciso esingalunganga sesondlo sikhokelela ekudinweni, ukuziva udiniwe ngokupheleleyo, kwaye sinokuphelisa yonke imizamo oyenzayo ejimini okanye ekhaya.
Ukuzifudumeza, ukuphumla kunye nokulawula umthwalo: amanqaku aphambili kumadoda angaphezu kwama-40
Njengoko iminyaka ihamba, indlela oqeqesha ngayo kufuneka ihlengahlengiswe ngokufanelekileyo. utshintsho lwendalo emzimbeni wendodaXa uneminyaka engama-40 nangaphezulu, usenokuqeqesha nzima, kodwa akuseyonto ilungileyo ukuya ejimini uze uqale ukuphakamisa iintsimbi ezinzima ngokungathi uneminyaka engama-20.
Ukuzifudumeza kuba yinxalenye ebalulekileyo yeseshoni, kungekhona into eqhelekileyo ongayiphosi xa ungxamile. Kufuneka ibandakanye icandelo i-cardio ekhanyayo okanye i-calisthenics ekhanyayo ukunyusa ubushushu bomzimba, isantya sentliziyo kunye nokuhamba kwegazi (ingakumbi ukuba uzilolonga kusasa okanye ebusika), kunye nokufudumala okuthile kokuhamba kunye neeseti ezilula zomthambo wokuqala wamandla wosuku.
Ngokuphathelele izixhobo, inkqubo eqinileyo yamadoda akwiminyaka ephakathi ingasebenzisa izixhobo eziqhelekileyo zokujima zorhwebo: ii-dumbbells zobunzima obahlukeneyo (kuquka ezinye ezinokubonakala zinzima kakhulu ngoku), ii-Olympic kunye nee-EZ bars, iibhentshi ezithe tyaba nezithe nkqo, ii-landmines, ii-squat racks, ii-cable towers, ii-leg machines, kunye nee-kettlebells. Ukuba kukho into engekhoyo, phantse ingasetyenziswa rhoqo ngomthambo ofanayo.
Ngokuphathelele ulwakhiwo, kunengqiqo kakhulu ukuqeqesha Iintsuku ezi-3 ngeveki Vumela ubuncinane usuku olunye olupheleleyo lokuphumla phakathi kweeseshoni (umzekelo, ngoMvulo-ngoLwesithathu-ngoLwesihlanu okanye ngoLwesibini-ngoLwesine-ngoMgqibelo). Gqibezela zonke iiseti zomthambo omnye ngaphambi kokuba uqhubekele kolandelayo, uqinisekise ukuba unamandla aneleyo okwenza iintshukumo ezibalulekileyo.
Ingongoma enomdla kumadoda anamava yindlela yokwenza uthotho lwe-crossover Kwimithambo yomzimba efana ne-incline dumbbell bench press okanye i-barbell deadlift, le ndlela ibandakanya ukusebenzisa ubunzima obufanayo kuzo zonke iiseti zokusebenza kwaye ungabonyusi de ufikelele kwinqanaba eliphezulu lokuphindaphinda, ngelixa usafumana ii-reps ezi-1-2 "ezigciniweyo."
Umzekelo wenkqubo yeentsuku ezi-3 yamadoda anamava
Ngale filosofi, isicwangciso seentsuku ezi-3 sinokwakhiwa ngendlela edibanisa Ukutyhala, ukutsala, kunye nokusebenza kwemilenze kwiseshoni nganye, ngaphandle kokusebenza kakhulu naliphi na iqela lemisipha. Umzekelo, Usuku loku-1 lungabandakanya i-incline dumbbell bench press, i-seated cable row, i-dumbbell curl, i-incline triceps extension, i-goblet squat, i-linging leg curl, kunye ne-isometric plank.
Kule meko, iintshukumo ezifana ukuthambekela kokushicilela kwaye i-trap bar deadlift (ngosuku lwesibini) isetyenziswa ngendlela ye-cross-set, ijolise kumanqanaba okuphindaphinda oku-6 ukuya ku-8 ukuze ufumane amandla kunye ne-8 ukuya kwi-10 okanye i-10 ukuya kwi-12 kwezinye iindlela zokuzilolonga ze-hypertrophy kunye nokunyamezela kwemisipha.
Usuku lwesibini lungagxila kakhulu kwimilenze kunye nokutyhala: ii-trap bar deadlifts, ii-dumbbell split squats, i-neutral-grip dumbbell bench press, i-one-arm rows, ii-lateral raises, i-rear delt work, i-standing calf raises, zonke zikwinqanaba le- 8 ukuya 15 uphindaphindo ngokwemisebenzi.
Ngomhla wesi-3 bendiya kugqiba umthambo ngee-lateral pulldowns, ii-cable flyes, ii-rope hammer curls, ii-rope pushdowns, ii-leg presses, ii-leg extensions, kunye nee-back extensions, apho ezinye iiseti zithathwa ngqo kwi- ukusilela kobugcisa ukukhulisa isikhuthazo kwimisipha ye-posterior chain.
Ngokuphathelele ukuphumla phakathi kweeseti, isikhokelo esihle kukuba ungaqali iseti elandelayo ngelixa usahleli. ukuphefumla kancinci okanye ukuphelelwa ngumoya ngokucacileyoUkuba uziva ngathi ungabeka iitsheyini emva kweseti ngaphandle kokuphumla, ubunzima mhlawumbi bulula kakhulu okanye ukusebenza akufuni ngokwaneleyo kwimisipha ekujoliswe kuyo.
Ukongezwa kwinkcazo kunye nesilumkiso malunga neengcebiso
Xa sele kusetyenziswe ukutya noqeqesho, amadoda amaninzi acinga ezemidlalo supplementation njengenkxaso ngamanye amaxesha, ingakumbi ngexesha lokusika. Ayisiyomfuneko ibalulekileyo, kodwa inokunceda ekufezekiseni iinjongo ezithile zesondlo.
Kwizigaba apho injongo ikukunciphisa amafutha ngelixa ugcina izihlunu, kudla ngokuba nengqiqo ukusebenzisa iiproteni ze-whey ezicocekileyo kakhulu Ezi mveliso ziphantsi kumafutha kunye neecarbohydrate, zikunceda ufikelele kwimfuno yakho yemihla ngemihla yeproteni ngaphandle kokongeza iikhalori ezininzi. Kukho imithombo yeproteni ehlukanisiweyo eneproteni emalunga ne-90% ehambelana kakuhle nolu didi.
Nangona kunjalo, kubalulekile ukukhumbula ukuba izongezo azithathi indawo yesidlo esilungileyo okanye azilungisi ukutya okunempilo. ukutya okungacwangciswanga kakuhleZenzelwe ukufezekisa, kungekhona imikhwa engalunganga, engafanelekanga. Kwaye phantsi kweemeko ezithile akufuneki kwenziwe izigqibo zonyango ngokusekelwe kumanqaku anolwazi kuphela: ukuba unemibuzo malunga nempilo yakho, amayeza, iimeko ezikhoyo, okanye ukuhlanganiswa kweemveliso, kububulumko ukubonisana nogqirha wakho okanye ingcali yezempilo efanelekileyo.
Umxholo wolu hlobo uneenjongo ezemfundo kunye nereferensiBanokukukhokela bakunike izimvo, kodwa abathathi indawo yovavanyo olulungiselelwe wena. Ingakumbi ukuba ucinga ngokuqala ukuthatha izongezo zokutya, ukutshintsha ukutya kwakho ngokugqithisileyo, okanye ukwandisa kakhulu amandla okuzilolonga kwakho, ukubonisana kwangaphambili nengcali kubalulekile.
Xa sijonga olu hambo luphela—ukusuka ekuzilolongeni okusisiseko kwempilo ukuya kwiinkqubo zemihla emi-3, emi-4, okanye emi-5 eziphambili, kuquka ukubaluleka kokutya, indima yokuzifudumeza, kunye nenyani yoqeqesho kwiminyaka eyahlukeneyo—kuyacaca ukuba Ukomelela kwamadoda yiprojekthi yexesha elide apho isitshixo singekho kwisicwangciso esinye sommangaliso, kodwa kukudibanisa ngobuchule uqeqesho lwamandla, i-cardio, ukutya okunempilo, ukuphumla, izixhobo zokuncedisa ezongezelelweyo ezinokwenzeka kunye nokuziqhelanisa rhoqo nqanaba lobomi bakho, ukwakha umzimba oqinileyo, osebenzayo nozinzileyo ngokuhamba kwexesha.
