Qhov 3 Hnub Nyhav sib xyaw ua ke yog qhov kev txhim kho cov leeg mob txhim kho qhov leeg. Nws yog siv los ntawm ob tus pib thiab kev paub kis las. Peb qhov kev tawm dag zog txhua lub lim tiam yuav ua kom paub tseeb tias muaj txiaj ntsig ntau ntxiv rau hauv cov leeg nqaij thiab lub zog yam tsis muaj kev hla dhau thiab nrog rov qab ua tiav. Qhov system no ua haujlwm zoo tshaj plaws rau "cov neeg ncaws pob" uas tsis siv tshuaj tua kab mob. Rau lawv, peb txoj kev tawm dag zog hauv ib lub lim tiam yog qhov kev xaiv zoo tshaj plaws.
Niaj hnub no peb yuav los saib txog yuav tsim li cas peb hnub sib cais rau cov nqaij pob nce thiab ua ib ce muaj dab tsi nyob hauv cov program no.
Sib faib yog dab tsi?
Cov txheej txheem kev cob qhia hu ua "cais" txhais tau hais tias peb "tawg" lub cev mus ua cov leeg leeg thiab qhia lawv nyob rau hnub sib txawv. Qhov zoo ntawm txoj kev ua no yog tias cov pab pawg leeg muaj ntau lub sijhawm rov qab los thiab loj hlob. Thaum ib leeg mob ib ce, peb qhia lwm tus tod. Ua tsuas yog peb zaug ua haujlwm ib lub lim tiam yuav ua rau kev nce qib hauv lub sijhawm ntev.
Classic faib
Sib faib ua tau rau 2-7 hnub. Tsis tas li, rau cov kis las uas tau ua dhau los, ib txoj kev sib cais yog qhov tau txais, uas ib leeg ua haujlwm ua haujlwm ntau dua ib zaug ib lub lim tiam. Peb cov kab ke ua tau zoo sib txawv, hauv nws txhua cov leeg ntim ib zaug ib lub lim tiam... Qhov no saib xyuas tag nrho rov qab ua ntej koj ua haujlwm tom ntej. Txoj hauv kev no yuav ua rau qhov kev loj hlob ntawm cov leeg nqaij zoo.
Feem ntau feem ntau, thaum sib cais kev kawm, cov leeg synergistic raug cob qhia hauv ib hnub. Piv txwv, hauv siab thiab triceps, nraub qaum thiab biceps. Lub triceps tau txais lawv cov sib faib thaum lub sijhawm nias lub hauv siab siab, thiab cov pob zeb thaum lub nraub qaum. Tom qab ua tiav lub nra ntawm lub cev loj ntawm cov pab pawg neeg mob, cov kis las tau ua tiav tawm ntawm cov leeg nqaij uas twb nkees lawm.
Lwm txoj hauv kev
Muaj lwm txoj hauv kev - los qhia cov leeg kev ntsiag to hauv lub sijhawm. Piv txwv, biceps tom qab lub hauv siab workout lossis triceps tom qab ib ce rov qab. Nws tuaj yeem siv los ntawm lub sijhawm, tab sis tsis yog nyob rau qhov txuas ntxiv - tsis yog txhua tus neeg yuav tsim nyog rau kev kawm nyuaj.
Cia hais tias koj tau ua haujlwm koj txoj kev biceps rau hnub Monday thiab koj muaj kev rov qab ua haujlwm rau hnub Wednesday. Nyob rau hauv cov xwm txheej no, nws yog qhov tseem ceeb uas yuav tsum tau them sai sai rau txoj kev rov zoo - nws yog tsis yooj yim sua kom muaj kev cob qhia koj sab nraub qaum yog tias koj lub pob taws tseem tsis tau rov qab los txij li hnub Monday. Ua haujlwm dhau sijhawm, qhov no yuav ua rau kom hla ntawm cov leeg me me, uas yuav nres teb rau txhua lub nra thiab yuav ua kom tsis muaj zog. Raws li qhov ua tau, tsis muaj zog triceps yuav tsis tso cai rau koj los tsim cov ntaub ntawv nyob rau hauv lub rooj ntev zaum, tsis muaj zog biceps yuav tsis tso cai rau koj rub kom nce mus ib txwm, thiab lwm yam.
Sib faib rau ectomorph
Ectomorphs pom tias nws nyuaj los tsim lub cev nqaij tawv, yog li ntawd qhov hnyav peb hnub sib cais rau cov neeg uas muaj tus yam ntxwv ntawm lub cev no yuav tsum tau tsim ib puag ncig kev tawm dag zog sib koom ua ke. Lawv siv ntau tshaj ntawm cov leeg leeg.
Txhawm rau kom tsis txhob ua haujlwm ntau dhau hauv chaw dhia ua si thiab kom tsis txhob nkag mus rau hauv koj lub xeev ntawm lub zog tsis txaus, nws raug nquahu kom ua haujlwm luv luv tab sis kev tawm dag zog - tsis pub dhau 45-60 feeb.
Yog tias koj ua tsis tau raws li lub sijhawm tau hais tseg, nws raug nquahu kom haus dej cawv ob peb zaug ntawm BCAAs thiab 30-50 g ntawm cov carbohydrates yooj yim (piv txwv li, amylopectin lossis kua nplaum) thaum lub sijhawm ua haujlwm. Qhov no yuav txwv catabolism thiab ua kom muaj zog. Haus tib yam tom qab qoj ib ce. Rau cov nyhuv siab tshaj plaws, xaiv cov khoom noj kom zoo rau lub ectomorph. Yog tias tsis noj cov uas yuav tsum tau noj txhua hnub ntawm protein, rog thiab carbohydrates, tsis muaj kev tawm dag zog yuav muaj txiaj ntsig.
Qhov sib faib nws tus kheej zoo li no:
| Hnub Monday (hauv siab + triceps + xub pwg) | ||
| Kev tawm dag zog | Tus lej ntawm le caag thiab reps | Tus yees duab |
| Lub rooj ntev zaum xovxwm | 4x12,10,8,6 |  |
| Txo Dumbbell Xovxwm | 3x10 |  © Makatserchyk - stock.adobe.com |
| Dips ntawm qhov tsis ncaj tsis sib xws | 3x12-15 |  |
| Lub rooj ntev zaum xovxwm nrog lub nqaim tuav | 3x10 |  |
| Arnold xovxwm | 4x10-12 |  |
| Sib ntswg ntawm lub rooj ntev zaum | 3x12-15 |  |
| Hnub Wednesday (rov qab + biceps) | ||
| Neeg siab loj | 4x12,10,8,6 |  |
| Kev tuav ruaj khov | 4x10-15 |  |
| Dumbbell Sib Tsoo | 3x10 |  |
| Nqaim Thim Tuav Rov | 3x10 |  © Makatserchyk - stock.adobe.com |
| Nqa cov bar rau biceps | 3x12 |  © Makatserchyk - stock.adobe.com |
| Dai ob txhais ceg tsa | 4x10-15 |  |
| Friday (ceg) | ||
| Zaum-sawv | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Ceg nias | 3x10-12 |  |
| Romanian Dumbbell Deadlift | 4x12 |  |
| Dag ceg curls hauv simulator | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Sawv Sawv Calf Tsa | 4x15 |  © Makatserchyk - stock.adobe.com |
Raws li koj tuaj yeem pom, yuav luag tag nrho cov txheej txheem kev cob qhia yog tsim nyob ib puag ncig cov txiaj ntsig. Ectomorphs nrog kev kawm theem pib yog kev cob qhia zoo tshaj plaws hauv txoj kev no. Tsuas yog thaum koj nce 5-10 kg ntawm cov leeg lub cev thiab ua tiav cov ntsuas qhov muaj zog zoo koj tuaj yeem nce qhov kev cob qhia ntim thiab ntxiv ntau qhov kev txav mus rau nws.
Yog tias koj tsis muaj kev paub nrog cov hlau lossis lwm yam kev ua kis las tom qab, nws yog qhov zoo tshaj los pib nrog cov txheej txheem fullbadi - thaum tag nrho lub cev ua haujlwm hauv txhua qhov kev tawm tsam. Thiab tsuas yog tom qab ob peb lub hlis hloov mus rau kev sib faib.
Qhov kev pab cuam Mesomorph rau peb hnub
Tsis zoo li ectomorphs, mesomorphs nce cov leeg nqaij yooj yim dua. Raws li, qhov peb-hnub faib rau mesomorphs rau huab hwm coj yuav txawv me ntsis.
Mesomorphs tej zaum yuav tsis koom lawv txoj kev kawm tag nrho puag ncig lub hauv paus. Qhov ntau ntau yam koj qhia, nws yuav zoo dua. Ua cov tes taw sib cais kom ua rau cov ntshav muaj zog ntau dua, qhia cov ntsiab lus los ntawm crossfit thiab kev ntaus nrig, ua cardio (yog tias koj nce rog nrog cov leeg). Tom qab ntawd koj yuav muaj lub cev noj qab nyob zoo, muaj zog thiab ua haujlwm. Thiab yog tias koj tau them nyiaj ntau dua rau koj kev noj haus thiab saib xyuas kev noj haus kom zoo thiab noj qab haus huv rau cov mesomorph, lub cev zoo nkauj, cov leeg nqaij yog qhov lees rau koj.
Tsis muaj kev txwv nruj heev ntawm lub sijhawm kev cob qhia, tab sis nws raug nquahu kom ntsib tsawg kawg ib teev thiab ib nrab:
| Hnub Monday (hauv siab + triceps + pem hauv ntej thiab nruab nrab delts) | ||
| Kev tawm dag zog | Tus lej ntawm le caag thiab reps | Tus yees duab |
| Nqis Barbell Xovxwm | 4x10 |  © Makatserchyk - stock.adobe.com |
| Dumbbell nias rau ntawm kab rov tav tav toj | 3x10-12 |  |
| Dips ntawm qhov tsis ncaj tsis sib xws | 3x10-12 | |
| Lub rooj ntev zaum xovxwm nrog lub nqaim tuav | 3x10 | |
| Fabkis nias nrog ib tug barbell | 3x12 |  |
| Zaum Dumbbell Xovxwm | 4x12 |  © Makatserchyk - stock.adobe.com |
| Kev tuav dav barbell rub | 3x12 |  © Makatserchyk - stock.adobe.com |
| Hnub Wednesday (rov qab + biceps + rov qab raws) | ||
| Neeg siab loj | 4x12,10,8,6 | |
| Kev tuav ruaj khov | 4x10-12 | |
| Bent-dhau barbell kab | 3x10 |  © Makatserchyk - stock.adobe.com |
| Nqaim Thim Tuav Rov | 3x10-12 | © Makatserchyk - stock.adobe.com |
| Kab rov tav thawb | 3x10-12 |  © tankist276 - stock.adobe.com |
| Dumbbell curls rau biceps thaum zaum saum lub rooj zaum qis qis | 4x10 |  © Makatserchyk - stock.adobe.com |
| Viav vias dumbbells nyob rau hauv ib toj | 4x15 |  © Makatserchyk - stock.adobe.com |
| Friday (ceg + abs) | ||
| Zaum-sawv | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Zaum pem hauv ntej | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Barbell mob ntsws | 4x15-20 |  © Makatserchyk - stock.adobe.com |
| Dag ceg curls hauv simulator | 3x12-15 | © Makatserchyk - stock.adobe.com |
| Sawv Sawv Calf Tsa | 4x15 | © Makatserchyk - stock.adobe.com |
| Rov qab txiav ntawm lub rooj ntev | 3x10-15 |  |
| Sib ntswg nyob rau hauv lub simulator | 3x12-15 |  |
Cov hau kev rau kev cob qhia mesomorphs yog qhov txawv me ntsis los ntawm kev ua tsuas yog kev qoj ib ce, ib yam li cov ectomorphs. Ntau qhov kev rho tawm los nyob rau hauv no - qhov no ua rau cov ntshav nkag hauv cov leeg ntau dua. Tab sis mesomorphs tsis tas yuav ntshai tsis txhob yaum nrog kev qoj ib ce ntau.
Txij lub sijhawm, koj tuaj yeem ntxiv ntau yam rau koj cov txheej txheem kev cob qhia thiab hloov feem ntau ntawm cov haujlwm tshwj xeeb nrog hlau rau CrossFit cov haujlwm - yog li koj yuav dhau los ua neeg muaj zog thiab muaj zog.
Phua loj rau endomorphs
Cov teeb meem loj ntawm endomorphs yog cov metabolism qeeb. Vim tias qhov no, lawv muaj ntau cov rog rog subcutaneous. Lub ntsiab ntawm kev daws cov teeb meem no: kev tawm dag zog tsis tu ncua thiab kev cob qhia cardio, kev noj zaub mov kom raug thiab rov qab zoo. Cov haujlwm uas tsim tawm yuav tsum tau ua ntev: nws yog ntshaw kom muaj sijhawm los ua kom tiav ob qho tib si aerobic thiab anaerobic ua haujlwm ntawm ib lub sijhawm.
Yog li, ntau ntawm cov calories yog siv hauv qhov chaw ua si, thiab lawv tau noj yuav mus txuas ntxiv tom qab kev cob qhia. Yog li ntawd, rau kev rog siab ntxiv rog ntxiv 30 feeb ntawm cardio qhov kawg ntawm txhua qhov kev sib tw... Ua raws li koj xav, siv cov khoom siv plawv koj nyiam: cos, dhia qoj ib ce, ellipse, stepper, thiab lwm yam.
Ib tug hnyav peb hnub faib rau qhov endomorph yuav zoo li no:
| Hnub Monday (hauv siab + triceps + pem hauv ntej thiab nruab nrab delts) | ||
| Kev tawm dag zog | Tus lej ntawm le caag thiab reps | Tus yees duab |
| Lub rooj ntev zaum xovxwm | 4x12,10,8,6 | |
| Xam dumbbell xovxwm | 3x10 | © Makatserchyk - stock.adobe.com |
| Zaum hauv siab xovxwm | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Lub rooj ntev zaum xovxwm sawv | 4x10-12 |  |
| Fabkis txoj xovxwm raug tshem tawm | 3x12 |  |
| Kickback nrog dumbbells | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Kev tuav dav barbell rub | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Viav vias ntaj rau ob sab | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Hnub Wednesday (rov qab + biceps + rov qab raws) | ||
| Kev tuav ruaj khov | 4x10-15 | |
| Bent-dhau barbell kab | 4x10 | © Makatserchyk - stock.adobe.com |
| Nqaim Thim Tuav Rov | 3x10 | © Makatserchyk - stock.adobe.com |
| Dumbbell Sib Tsoo | 3x10 | |
| Hyperextension | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Sawv ntsug biceps curls | 3x12 | © Makatserchyk - stock.adobe.com |
| Dumbbell Curls ntawm Scott lub tog zaum | 3x10 |  © Makatserchyk - stock.adobe.com |
| Tus Kws Qhia Tsav Tsheb Rear Delta Lead | 4x15 |  © fizkes - stock.adobe.com |
| Friday (ceg + abs) | ||
| Zaum-sawv | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Ceg nias | 3x12 | |
| Romanian barbell deadlift | 4x10-12 |  |
| Dumbbell ntsws | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Sawv Sawv Calf Tsa | 4x15 | © Makatserchyk - stock.adobe.com |
| Sib ntswg ntawm lub rooj ntev zaum | 3x12-15 | |
| Dai ob txhais ceg tsa | 3x10-12 | |
Ua daim cardio tsis tu ncua tom qab kev cob qhia lub zog yuav ua rau koj cov calorie hlawv ntau ntxiv. Raws li kev tawm dag zog, lawv yuav luag zoo ib yam li mesomorph program, tsuas yog muaj kev rho tawm me ntsis ntxiv. So kom txog thaum rov qab los ntawm cov hnyav cov kev tawm dag zog, yuav siv sijhawm li 2-3 feeb. Hauv cov chav cais tawm, sim ua kom muaj kev so tsawg - txog ib pliag, tsuas yog ua kom rov ua pa.
Tsis txhob hnov qab tias koj xav tau qhov kev txhawm rau kom rog kom tau qhov ntau. Tab sis endomorphs feem ntau tau nce ntau dhau ntawm lawv cov noob caj noob ces. Yog li, ua ntej hu rau nws nws yog qhov zoo dua ua ntej ziab tawm - cov rog ntau dua los "lo" rau ib qho uas twb muaj lawm.
