Ikaika aʻo polokalamu no na wahine a me na kanaka

ikaika aʻo polokalamu no na kanaka, e kōkua hoonui Muscle, hōʻeleu i ke pūnao, a hoʻonui i ka nui o ka testosterone i loko o ke kino. Weight aʻo no ka Women hoʻololi lākou mau kino, haawi ia ka lokahi, a kamaʻilio me nā nāʻiʻo o nā wāwae, i na mea kaua, a me ka abdomen kīkala.

Ka walaʻauʻana manaÿo o ka ikaika aʻo

Oiaio aʻo - he aʻo kumumanao no ka 'âlapa o ka loli iki ana degere o ka hola, a me ka mea e lanakila i ka "plateau" a me ka mahope Holomua o ka wahie, pono e hoʻohana' ia ma ke aʻo kaʻina Paikikala. No ka beginners ka mea, ua waiho, e hoʻohana i ka Classic mana o ke aʻo ma ka ikaika o ka 5 e puhi ia o 5 Rep me ka holo holomua o ka haawe.

Oiaio aʻo 'âlapa ka pilikia i ka ikaika adherence o ka lā. Mua, kupono e maha ai, a hiamoe no ma ka liʻiliʻi 8 hola, a me ka pololei a me ka 'O ke kaulike no kou kino no ka enrichment o ka ikehu kino. ʻO ka lua, alakaʻi aʻo ma ka i kā mākou ana nā papaha o kou kino, a ma ka mea ia manawa ka hooko ana mai i ka loaa kaʻina hana ma ka pae kūpono.

Ke kumu kanawai o ka ikaika aʻo

I mea e kū ai i ka hopena o ke aʻo a me ka pale ai poino i kā lākou mau manaʻo e hoopili aku i ka nui oluolu ana o ka ikaika aʻo.

Na rula o ka ikaika aʻo:

• A hoʻokolokolo pono mahana-i mua me ka, e hoʻomākaukau i nā nāʻiʻo no ka ikaika aʻo, a hoomalu nae lakou i ku e aku i keʻano o nā palapū. Mana workout E e hana hoʻohana dumbbells paha barbells.
• Alakaʻi i ka hopena hitches ikaika aʻo, hiki hemohemo Muscle olona, ligaments a me ami.
• Kona ua pono ole wale hope, akā, no hoi i ke aʻo. Classes i vnetrenirovochnye lā hohola ana he hoʻonui i ka hypertrophy nāʻiʻo, hoomakaukau ana ia lakou no ka mea kēia mana wahie.
• Haehae iho nā makakoho ma ka ikaika aʻo e ae, e hana mai i ka Muscle pae, a e e hāʻawi hou noonoo.
• Ke koho ana o kākoʻo kino. He mea nui i ka hana mai kela mau nāʻiʻo i e ole e lawa ka hoʻokō 'ia ka hana walaʻauʻana kino.

Ka walaʻauʻana polokalamu o ka ikaika aʻo

ikaika aʻo polokalamu hanohano malaila a hiki i ka walaʻauʻana kūpono 'ana o muscular ikaika a me ke ahonui. Akā, i ka wā ae hana i hoʻokō 'ana me ka paona spontaneously ke kaʻina hana o ka Muscle hale, a e haawi aku ia lakou i ke ola.

XIX. Polokalamu no ka ikaika aʻo ua paipaiʻia e ia ma ka lahui palapala hōʻoia no kaʻi '. Kanaka kumu o polokalamu palapala hoʻomalu like hikiwawe e loaa ana, e hiki ai holo nei a hiki i ka aʻe ke kahua o ka la hoomalolo, me ka hailona o ke stress.

Ke kumu o loina no ka buildup o ka ikaika ia i loko o ke kumu o polokalamu - mea e hoala mai i ka i kā mākou kaumaha kaumaha me kaʻoluʻolu o ka lōʻihi ma waena e puhi ia.

Program noaia. Alapine (frequency) o ke aʻo - 2 - 3 no hebedoma. Ka huina dala o ke aʻo no ka pōʻaiapuni holoʻokoʻa i 20 manawa. Ka helu o nā hoʻopaʻa i ka ', a repetitions e ole oi aku mamua o 3 a hiki i ka 12. ke koena ma waena o kino pono ia ma ka liʻiliʻi 2 minuke.

XIX. Kino - squats, Aha kaomi, huki-UPS, deadlifts, e hana ana me ka dumbbells, luna loulou Smith okŘkohukohu hoʻokē i ke kāʻei ma ka lalo aeie.

XIX. Kino, e kōkua i ka haawi mai i ka ikaika i nāʻiʻo a me ka hoʻomākaukau ia no ka oi nui mana wahie.

Weight aʻo no ka Beginners

I ka polokalamu o ka ikaika aʻo no beginners ua hoakaka no ka mea paa a me ka hoʻoikaika 'ana i o ka iaea ooieoeiiaeuiiai? Aieao o ke kino.

Hana lula no ka mea hoʻomaka:

• Classes i kela'ē lā.
• E hana me na nāʻiʻo o ke kino a pau.
• Ka awelika degere o physical exertion.
• walaʻauʻana kino, a me ka palena haʻahaʻa'īpale.
• He poʻe o nā kino ua haku o ole oi aku 5? Ueo.
• O ka holo a me ka napoo māhuahua ma ka haawe.
• Kupono hooko o ka hoʻokō 'lako a pan.
• E hali ana mai i ka mehana-i a me ka hohola ana.

Power eiiieaena no beginners.

• Hoʻohuli akula i Press - 2 e puhi ia o 20-35 manawa.
• Trainers - 3 e puhi ia o 20 manawa.
• Squats me ka barbell ma luna o kou mau poʻohiwi - 2 e puhi ia o 25 manawa.
• Ka Aha kaomi - 3 e puhi ia o 15 Rep.
• Link vertical aeie umauma - 4 e puhi ia o ka 10 - 12 manawa.
• Vertical ka Aha e noho ana - 3 e puhi ia o 20 repetitions.

Kupono kino, e kōkuaʻoe kūkulu Muscle nuipa a me ka ikaika. E möakäka hou hiki gradual mahuahua ma ka hana ana me repetitions o ke kaupaonaʻana ka ho'ēmiʻana.

ikaika aʻo polokalamu no na kanaka

Maikaʻi no na kanaka elemakule 20 i ka 30 makahiki me ka maikai aaiaoe? A physical hoʻonaʻauao. Kēia polokalamu Ua pili wale no i ke kumu o hoounauna, i ke kino a me ka stress ikaika koi 'ia e hoʻoulu Muscle ulu.

ikaika aʻo polokalamu no na kanaka nā Anoanoaaiii o nā mea a pau Muscle pūʻulu i ekolu hookaawale aʻo, maʻanuʻu o ia i loko o ka lā.

Ke kākauʻana mea ma luna o ka ukana o ka nui Muscle pūʻulu me ke kōkua o nā kumu o ke kino. Muscle hypertrophy i hoʻokō 'kōkua hoʻonui i ka ikaika.

Loaa au ma waena o e puhi ia e mau ole aku ma mua o kekahi, a me ka hapa kekona, ke kaumaha ma muli o ka ikaika kino.

ikaika aʻo polokalamu ninoieo o ka hoʻokō ', i ka manaʻo o ka i hoomakaukau ai ma ka manawa o ka ole emi malalo o 4 mahina.

Ka Poakahi.

• Squats - 6 e puhi ia o 12 manawa.
• Make Rod - 5 e puhi ia o 10 repetitions.
• Flexion a me ka hoʻolōʻihi 'wāwae i loko o ka ho okŘkohukohu - 7 e puhi ia o 10 manawa.
• Hoʻohuli - 2-3 e puhi ia i ka ole.

Poakolu.

• Huki - 5 e puhi ia o 20 mau manawa
• Hahao aku la oia kookoo ma ka hene i ke kāʻei - 8 e puhi ia o 10 repetitions.
• Koa kaomi - 4 e puhi ia o 12 manawa.
• E hookomo oe koʻokoʻo i ka chin - 6 e puhi ia o 10 manawa.

Friday.

• Ka Aha ua mau laau la e moe ana ma luna o ke kaʻa nō kaʻaui ka Aha - 7 e puhi ia o 12 repetitions.
• Miki pu - 6 e puhi ia o 10 Rep.
• Hoʻohuli - 3 e puhi ia i ka ole.
• Hookiekie ana barbell biceps - 5 e puhi ia o 12 manawa.

Mau loea, kūkā, e kākau i ka aʻo diary ka kela la i keia hopena. Kēia e ae e kanaka hoʻoponopono i ka ulu ana o ka hana kaumaha, a, ma ka huli, e hoʻoikaika i ka laulā o ke aʻo.

ikaika aʻo polokalamu no na wahine

Oiaio aʻo no ka kaikamahine - keia mea i ka wale ala e hana i kekahi Slim, a kupono i ka wahine huahelu. Pono ua kālaiʻia no ka wahine ikaika aʻo polokalamu, e hoʻoikaika 'ana i ka wahine ka ke kino, a, ina he pono, e kokua i ka hana i ke kino o ka bodybuilder.

ʻO ka pahuhopu nui o na wahine ka aʻoʻia nona ma ka hoʻonui o metabolic keʻano o ka hanaʻana i loko o ke kino. Pro laulā o ka ikaika aʻo Hōʻike i ke alo o ke Muscle eha. No laila, i ka periodicity o ke aʻo 3 manawa i ka hebedoma, o ka mea pono no ka loaa ana o Muscle'aʻaʻa i loko o ka wahine kino.

A hailona hilinaʻi nui ma luna o ka pololei Paikikala, i komo ai i ka hoʻohana 'ana o ka ikaika aʻo no ka wahine. ke kaupaona aʻo polokalamu ninoieo o na koa a 'ē aʻe i kekahi i kekahi.

Poe akamai i waiho aku e hoʻomaka i ke aʻo kaʻina hana me pampas aaeei, ka poʻea pau me ka nui loa i ke kahua o ka lacticʻakika i loko o nā nāʻiʻo. Oia ka? Eia e hoomakaukau ikehu hoolilo i Muscle a sustavnosvyazochny i hoʻomākaukauʻia no ka hou mana wahie. Kona lōʻihi like 'ole e ole mamua o 2 mahina. Mahope kalaka nui-powershift kahua o ke aʻo ua waiho i loko o ka'ōnaehana o ka piha kino.

Ka walaʻauʻana lula o ka ikaika aʻo no nā wāhine:

• Ka helu o nā repetitions - mai ka 8 a hiki i 20.
• Kaawale ana o ke aʻo ana i kēia mahaeʻana a me alternately hana ana o na nāʻiʻo (luna, a malalo kino, umauma nāʻiʻo a me ka poohiwi, mau wawae a me na mea uuku Muscle pūʻulu).
• Alapine (frequency) o ke aʻo kaʻina elua a ekolu manawa i loko o nā lāʻehiku.
• Once ka hebedoma e mālama nei haʻahaʻa pinepine 'cardio.

ikaika aʻo polokalamu no na wahine e halihaliia oia iwaho pololei e like me ka manaʻo a me ka gradual a me ka napoo māhuahua ma ka haawe.

ikaika aʻo papahana no nā kaikamāhine ka wā e hana supersets ke hele i ke kahua.

ikaika aʻo polokalamu no ke kaupaona lilo ana

slimming ikaika aʻo polokalamu hoʻolako i ka lākou o nā kino, a kōkua i ka lanakila i ke kaumaha, a emi iho i ka buke. No hoi, ina e bulk Muscle nuipa a, e haawi aku ke ola i nāʻiʻo i hoʻokō 'hiki ma luna o ke kino ka maloʻoʻana.

Noho ana i ke kino, e pono e koho i ka pae'ōnaehana ke kaupaonaʻana, e ka polokalamu, a kuai i ka 'iaE i ka hale haʻuki.

? Aeiiaiaiaaia io initially hoʻohana i ka dumbbell, hou kaumaha pae'ōnaehana kaumaha a me ka paona i loko o ka wā hope loa o ka i ka mea hoʻonui.

Ka luna ' slimming kino :

• Squats me ka barbell ma luna o kou mau poʻohiwi 4x20.
• Ke ala hou ana o ke kino ma ka kaʻa nō kaʻaui ka Aha 3x20.
• Deadlift 2x10.
• Ka Aha kaomi kokoke loaʻa 3x25.
• Hahao aku la oia kookoo ma ka hene i ke kāʻei 3x20.
• Weightlifting biceps 4x15.
• Ua leha aku dumbbells ma stornony 3x25.

Hōʻeleu i ke kaʻina hana o ka losing kaumaha mea hiki no i ka pono no kou kino. ʻai slimming kanaka e komo i haʻahaʻa-calorie ai. E haawi mai ke ola i nāʻiʻo mea hiki i ka lawe ana o ka ai me ka iki carbohydrate.

Inu i ka wai e e oi ma mua o 2 nā lika. No ka mea, ua nui loa, e inu i ai i kekahi hano o ka wai maemae ma kou workout. Keia ano, e oia i ka metabolic keʻano o ka hanaʻana i loko o ke kino, a me keia i ka huli, e kōkua emi ka nui o subcutaneous momona a me ka luku aku i ka overweight paha e hoouka aku i ka Muscle olona.

Oiaio aʻo ma ka hale

Loa pinepine, ma muli o ka nele i ka dala kanaka hiki ole ke hele i ka hale haʻuki, a hiki hou no laila, e hoʻohana i ka lawelawe ana o kekahi 'aoʻao pilikino kanaka aʻo. Akā, hana ole o ka manao, me ka mea hiki i nā manawa, like loa me ka mea, i ka makemake. I aʻo ma ka hale he nui kona mau pono, no laila ia ka manawa e hoʻomaka e hana ana i ka maikai kino.

I ka polokalamu o ka ikaika aʻo ma ka hale ua papahana ma luna o ka loina o ka huina kino kaumaha. E waiho aku i ka hoʻohana 'ana o nā dumbbells, dumbbells, expander, a, ina loaʻa, o ka hookolokolo.

mana ka hale wahie, ka? ia? aiiu e hoʻolako i ka loina o hoʻopoepoe aʻo me ka uuku pae'ōnaehana kaumaha, ka awelika pinepine 'a me ka palena haʻahaʻa koena ma waena e puhi ia. ua mālamaʻia nā mea a pau e hoohana i kekahi ma hope o nā kekahi Seto ka, a me ka hooholo ia ana o 3-4 pōʻaiapuni.

XIX. Kino:

• Ka helehelena squats me dumbbells zhimom mai.
• Hou mai dumbbell a me kekahi lima i ka abdominals.
• Alternately pepehi i kona wāwae i ka hope a me na paona.
• Hookiekie ana dumbbells i na aoao o ka hene.
• Deadlift me dumbbells (ʻaʻohe mea hoʻonui).
• Pahu-aku ai me ka hou kaumaha.
• e holo i ka mau wāwae kaulia ana i loko o ka supine kulana.
• Abdominal kino.

Oia ka polokalamu o ka ikaika aʻo ma ka hale, me ka noi ana luna 'simulators ae oe i ka manawa e pono a me ka nani kino.

I ka maikaʻi koho mea e i ka nunui-papa ka mana o ka ho okŘkohukohu ma ka hale. Kona hoʻohanaʻo ia ka mea hiki ke kūkulu i nā nāʻiʻo ma ka hoʻokaʻawale a me ka eiiieaena. Akā, i kēia mea wale no ka laki ona o keia hana mana ana o ka hale.

Helu ha awina ma luna o ka mana ho okŘkohukohu

Ke aʻo polokalamu ma ka ikaika aʻo lako a pan no e hana pākahi a me ka lawe i ka mooolelo o ka hopena o kekahi kanaka makemake e loaʻa ai. Ka manao paha e okoa: e lilo ke kaupaonaʻana, e malama ia e pono ole, e hoomahuahua i ka nui a me ka ikaika o ka Muscle nuipa a. Ka makemake hopena? Acoeueoao hilinaʻi nui ma luna o ka lōʻihi like 'ole a me ka nui o ka mana wahie.

He poʻe o nā kino ma ka ho okŘkohukohu.

• Ka Aha lima.
• Squats me nā paona Smith okŘkohukohu.
• Wawae ahakanaka.
• Hana ma luna o ka aeie okŘkohukohu.
• Traction ma luna o ke poʻo.

Kēia hookoikoi, me ka i ia mea hiki ke hana mai i ka Muscle pūʻulu. E hoÿonohonoho pono i ka helu o repetitions, a me ka hana nuipa o ke kaupaonaʻana i nā a smoothly.

Nā loina o ka ikaika aʻo no kualua

Weight ana, i ka hooulu ana o ka kiʻekiʻe-wikiwiki hana ana, he mea ulu ma ka ikaika o ka hopena, i ka ulu ana o ke ahonui a me kaʻano - i keia, e kōkua loaʻa kaumaha aʻo kualua.

Program sill aʻo no kualua ua muli ma luna o kēia kumu.

• Ka palena iki manawa e hoomaha ma waena e puhi ia i hou aku 30 kekona.
• Versatile haawe hoʻohana mau polyarticular kino no huapalapala.
• Na noniakahi hoʻohana ana o kekahi mau aʻo 'ana i kūpono.
• Mai poina e hoʻomaka i ka mehana-i mua me ka ae hoomaalili mai ia ma hope o nā kulanui.
• Lawe ana mai kona kino, a kohoʻia ma hope o kēlā me kēia 'ia paha o nā kino.
• Ka hoʻohana a hana kūikawā ikaika aʻo;
• Ke regularity i loko o ka loli ana o ka nenoaiu o ke aʻo.

Kualua ka papa hana e kau mai maluna o ka extensor nāʻiʻo o nā mea kaua, i ka Aaeuoa, abdominals, wāwae, a hoʻi. Regularity o physical wahie, me ka paona ole wale ka poʻea pau i kā lākou kūpono 'ana, akā, i maoli he lākou ikaika, a ahonui.

Pono i ke kaupaona aʻo polokalamu hoʻohana alternating pumping i hoʻokaʻawale hui o nāʻiʻo, i ka huli ka poʻea pau i kā lākou ulu. Kēia hiki ia jerks, i ka lāʻau hahau hou, ua pana mai i, metbolnogo mea poepoe, etc.

Ke periodicity He ikaika aʻo me ka maximal paona e ole oi aku i elua manawa o ka pule. No ke kualua mea nui koʻikoʻi manawa e loaa mai i kēia 'ano o ke aʻo.

Oiaio aʻo polokalamu Powerlifting

Oiaio aʻo no ka powerlifters nona e māhuahua productivity i ekolu walaʻauʻana kino:

• ka Aha paʻi;
• deadlift;
• squats.

Ke koe e hoʻomaka ana i ka hoʻokō 'ana i lawe mai nō ma ke koena rula. Kekahi hookoikoi hana powerlifter, mau hoʻomōhala i ka hooulu ana o ka ikaika. Oiaio aʻo polokalamu Powerlifting nā kino, e hoonui i ka ikaika, a ahonui, ma ka mea i maikaʻi ana helu haawe ia'ku ma ka nui kino. Oiaio aʻo i loko o ka hapanui o na hihia i ke kaʻawale külana. Kēia 'o ia hoʻi i nā mea a pau ekolu kino i ole hana i loko o ka hookahi makaikai o ka hale. An koe mea hiki ke hoʻohana i kekahi mau kino no ka mana wahie.

Ka walaʻauʻana lula o ka polokalamu.

• Alapine (frequency) o ka hoʻokō '3-4 manawa o ka pule.
• Ka helu o nā hoʻopaʻa i ka 'ai me ka hana ana kaumaha no, aole oi aku mamua o 3.
• wahie, periodization.
• E hana me ka i kā mākou kaumaha punohu.
• Repetition no ka ahakanaka e ole oi 2 i ka 6, squat a me ka deadlift - i oi aku mamua o 5 manawa.

Ka papa hana o ka 'âlapa - he gradual mahuahua i loko o ka nui o ke aʻo a me ka mea ulu i loko o tona hoʻokiʻekiʻe paona.

He kokekau wale polokalamu

Friday: squats ma luna o kona mau poʻohiwi, Aha kaomi kokoke loaʻa, anuenue i ka laau ma ka poʻohiwi kaei, hyperextension ole complications.

Wednesday: Deadlift, me ka huki, kihi loa ma ka Roma noho, huki i na laau me ka pololei wāwae.

Friday: kūpenu iho ia i, squats ma kona umauma, ka Aha kaomi, hyperextension ole encumbrances.

Mai poina e pili ana i ka loaa kaʻina hana no ka Muscle nuipa a. No ka pane pololei, ua waiho aku i ka hana a me ke ola haʻuki kino.

Hoʻokumu paʻaʻana o ke kino ma ka ikaika aʻo

I ka laulā o ka ikaika aʻo hilinaʻi nui ole wale ma luna o ka mea e like ai a me ka pono hoʻokō, akā, no hoi ma ka pono o kāuʻai.

Oiai ma keia aʻo ano, e hoopau nui dala o ka ai me ka pono harmonious koena o nā māhuaola no ka enrichment o ka meaola me ka ikaika a me ka mahuaola.

ai lula

An hola mua o ka workout e pono ai i ka ai. Oe E loa ke komo i loko o ka nele'ōpū.

Ma hope o ka ikaika aʻo no 40 mau minuke e lawe belkovosoderzhaschie ai.

Ke regularity o ka meaʻaiʻai ana e ole oi 5 manawa i ka lā a me ka malamalama, paʻa i meaʻai māmā.

A mea nui kēia lākiō o ka ikaika adherence i kaʻai. No laila, e huli e kōkua ana i kou kino, hele a maʻa i ka kūpaʻa, a ua hoonohonoho i me nā mea a pau keʻano o ka hanaʻana i loko o laila.

Sports kino i ka ikaika aʻo

Ka hoʻohana a kūikawā haʻuki pakuʻi ai i ka aʻo kaʻina ka poʻea pau i wikiwiki ke ola a me ka hoonui ae i ka hoʻokōʻana o ka hana.

General koi o ka hoʻohana 'ana haʻuki kumukanawai a

Mua oe hoʻomaka ikaika aʻo ua paipaiʻai ana o ka arginine a me ka glutamine, a e hoʻonui ai i ka inflow o ke koko ma na nāʻiʻo. Palapala noi ua paipaiʻia ma luna o ka nele'ōpū no 1 hola mua o ka workout.

Koke ma mua o ka hoʻomaka 'ana o ke aʻo, e e rationally whey kumuʻiʻo inu ma ka hui pu ana, me ka lohi carbohydrates a me ka creatine.

ka hope hoounauna ma hope e hoʻoulu Muscle ulu e lawe glutamine me ka leucine.

An hola ma hope o ka workout, ia mea pono ana o ka whey kumuʻiʻo me ka creatine, a hiki wawe ka digestible carbohydrates.

Ma ka hahai ana ia i kekahiʻano hana o nā haʻuki pakuʻi ai, e hiki e 100%ʻoiaʻiʻo, ua ikaika aʻo, e lawe maiʻoe i kā mākou i nā hualoaʻa ma ka shortest hiki manawa.