Muaj qee kis, nws tsis muaj txiaj ntsig rau ib tus neeg ncaws pob coj los siv zog tshaj plaws thiab ua kom dhau txheej txheem kev cob qhia. Yog tias qhov teeb tsa ntawm cov leeg khov kho ruaj khov, nws yog qhov txaus los siv ntau kev sib koom ua ke thaum ua haujlwm. Qee lub sij hawm qhov no txawm hais tias tsim nyog ntsuas. Piv txwv li, yog tias ib tus neeg tsis muaj sijhawm txaus los ua tiav cov kev ua haujlwm siab, ib qho kev qhia paub yuav ua rau lub sijhawm tsawg.
Sijhawm tau tsawg dua los ntawm kev tshem tawm qhov taw kev cais: tsuas yog cov pib ib qho tseem tshuav - tsuas yog qhov xav tau rau qhov kev loj hlob ntawm leeg. Nyob rau tib lub sijhawm, tus kws ncaws pob ntaus pob tsis muaj ntau tshaj li 5-6 qhov kev tawm dag zog ib zaug, tsim qhov yuav tsum tau ua kom tau ntau tshaj plaws rau cov leeg nqaij, tab sis siv sijhawm tsawg kawg thiab cov peev txheej ntawm qhov no.
Hnub no peb yuav los saib txog qhov kev qhia theem pib rau kev nce qib cov leeg nqaij yog dab tsi thiab yog dab tsi nws qhov tseem ceeb thiab qhov tsis zoo.
Lub hom phiaj ntawm cov phiaj xwm theem pib
Cov kev qhia yooj yim yog tsim rau cov pab pawg sib txawv:
- Rau cov kws ncaws pob muaj kev paub, ua raws li lub hauv paus ntsiab lus ntawm ntu kev sib tw lossis so los ntawm kev qhia ua haujlwm nyuaj.
- Novice ncaws pob - lub hauv paus qhia qhia yuav ua li cas thiaj cog lus rau cov leeg nqaij thiab maj mam tsim kev txhim kho lub zog.
- Ectomorphs thiab mesomorphs uas xav kom nce cov leeg nqaij zoo.
- Cov menyuam ntxhais uas mob siab rau kev ntaus pob ncaws pob hlau thiab tsis tau kawm tas nrho los mloog lawv lub cev.
- Cov neeg ncaws pob rau leej twg qoj thiab crossfit yog qhov kev nyiam ua, tab sis tsis yog kev ua neej nyob lossis txoj haujlwm.
Qhov zoo ntawm cov kev pabcuam theem pib
Lub ntsiab zoo ntawm kev cob qhia li no:
- Ua cov kauj ruam sib txuam hnyav ua rau lub zog loj thiab cov nqaij me thiab ua rau muaj qhov taw qhia muaj zog.
- Txuag lub sijhawm. Koj tsis siv sijhawm ntau ntawm kev ua qoj ib ce, lub sijhawm ntawm kev tawm dag zog yog txo los ntawm 1.5-2 zaug.
- Yuav luag tag nrho qhov lees tias koj yuav tsis yaum. Feem ntau, cov kws ncaws pob tshiab ntxiv ntau qhov kev nyob ib leeg rau hauv txoj haujlwm, ntxiv rau lub hauv paus, vim li ntawd, cov leeg yuav tau txais ntau dhau, tsis muaj sijhawm rov ua haujlwm thiab tsis loj hlob.
Qhov tsis zoo ntawm qhov program
Txawm li cas los xij, qhov pib qhia kev hnyav tsis yog tsis muaj nws qhov tsis zoo:
- Cov qoj ib ce yooj yim tshaj plaws yog qhov tsis txaus ntseeg. Piv txwv li, lub rooj zaum nias tuaj yeem ua rau koj lub dab teg, lauj tshib, thiab xub pwg, thiab taub hau hws tuaj yeem ua rau koj lub hauv caug lossis sab nraub qaum.
- Qee ncaws pob muaj qhov taw qhia ua rau mob plab hypertrophy. Kev tuav tswj lub luag haujlwm ntawm lub hauv paus tsuas yog yuav ua rau nws tus kheej tsis zoo. Raws li qhov tshwm sim, dav duav thiab txoj kev pheej hmoo ntawm tus mob hnyuv. Tab sis qhov no yog yuav tsum ua hauj lwm nrog hnyav hnyav hnyav (piv txwv li, deadlift los ntawm 200 kg).
- Kev puas siab puas ntsws yam. Nws yog qhov nyuaj ntawm ib hnub dhau ib hnub los teeb tsa koj tus kheej rau kev ua haujlwm monotonous nyuaj hauv kev sib koom tes ntau yam: rau cov neeg ncaws pob feem ntau thiab cov poj niam ncaws pob nws yooj yim dua rau kev cais tawm - lawv tsis thauj lub hauv nruab nrab cov hlab hlwb ntau.
Cov lus qhia rau kev tsim cov ntaub ntawv
Ob peb cov lus qhia kws tshaj lij:
- Thaum ua cov kev qhia theem pib hauv cov kis las, tso ntau ntxiv rau kev so thiab rov qab los. Nws ua rau tsis muaj txiaj ntsig los cob qhia txhua txhua hnub - koj cov leeg mob thiab articular-ligamentous apparatus tsuas yog tsis tau npaj rau qhov no, tsis ntev los sis tom qab txhua yam yuav xaus nrog kev raug mob lossis kev dhau los. Qhov kev xaiv zoo tshaj plaws rau qhov nyuaj no yog peb zaug hauv ib lub lim tiam.
- Tsis txhob muab zaum-zaum thiab tuag rau tib hnub. Qhov no yog ib qhov thau tawm ntawm lub nraub qaum thiab qhov txuas ntxiv ntawm qhov txha nraub qaum.
- Siv ib hnub lossis ob ntawm kev so kom txaus ua ntej thiab tom qab kev cob qhia koj pawg leeg ua ntej. Qhov no yuav pab txhawb ua kom rov zoo thiab loj hlob thaum ntxov.
- Lub sijhawm koj so lub sijhawm nyob ua ke. Sim so kom tsis pub ntau tshaj 1.5-2 feeb, hauv zaum-sawv thiab pob zeb tuag zaum no tuaj yeem nce txog 3-4 feeb.
- Ua kom pom tseeb rau cov txheej txheem tawm dag zog thiab cov leeg nqaij ib ce, tsis hnyav. Yog tsis muaj technology, qhov hnyav txhais tau tias tsis muaj dab tsi. Tab sis tib lub sijhawm, sim ua kom zoo zog koj cov ntsuas ntsuas lub zog.
- Kho koj lub sijhawm tawm haujlwm kom haum rau koj lub sijhawm. Piv txwv li, yog tias hnub Saturday yog koj hnub so, uas koj tuaj yeem pw tsaug zog ntev dua thiab noj ntau dua, thiab yog li ntawd rov zoo dua, tom qab ntawd qhov ua haujlwm nyuaj yuav tsum tau ua rau hnub Saturday.
- Tsis txhob hnov qab ua kom zoo rau koj lub nra. Monotonous kev cob qhia ib txwm ua rau stagnation. Yog koj xav tias koj tsum tsis txhob loj hlob thiab muaj zog ntxiv lawm, kho mus rau txoj kev qhia paub. Qhia ib lub lim tiam hauv ib hom tawv, lwm qhov hauv hom teeb ci, txo qhov hnyav ua haujlwm los ntawm 30-40%, nce tus lej ntawm qhov rov ua dua thiab tsis ncav cuag tsis ua haujlwm. Qhov no yuav muab koj cov leeg, pob qij txha thiab cov leeg khi los ntawm qhov hnyav, uas yuav ua rau kev nce qib ntau dua yav tom ntej.
Qhov kev pab cuam yooj yim rau cov txiv neej
Qhov kev qhia paub theem pib rau cov txiv neej koom nrog ntau cov kev sib koom ua ke ua tau zoo hauv nruab nrab qhov rov ua dua (6 txog 12). Txoj kev ua no yuav ua rau kom cov leeg ntshav tsis ntau.
Qhov sib faib rau peb hnub zoo li qhov no:
| Hnub Monday (hauv siab + triceps + deltas) | ||
| Lub rooj ntev zaum xovxwm | 4x12,10,8,6 |  |
| Txo Dumbbell Xovxwm | 3x10 |  © Makatserchyk - stock.adobe.com |
| Dips nrog rau tes taw hnyav ntxiv | 3x10-12 |  |
| Lub rooj ntev zaum xovxwm nrog lub nqaim tuav | 4x10 |  |
| Arnold xovxwm | 4x10-12 |  |
| Kev tuav dav barbell rub | 4x12 |  © Makatserchyk - stock.adobe.com |
| Hnub Wednesday (rov qab + biceps) | ||
| Tsheb sib nraus classic | 4x12,10,8,6 |  |
| Dav tuav rub-ntxiv nrog rau tes taw hnyav dua | 4x10-12 |  |
| Barbell leej rau Siv tawv | 4x10 |  © Makatserchyk - stock.adobe.com |
| Nqaim Thim Tuav Rov | 3x10 |  © Makatserchyk - stock.adobe.com |
| Sawv barbell curls | 4x10 |  © Makatserchyk - stock.adobe.com |
| Sib ntswg nyob rau hauv lub simulator | 3x12 |  |
| Hnub Friday (taw) | ||
| Lub xub pwg Barbell Squats | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Ceg nias nyob rau hauv simulator | 3x10 |  |
| Barbell mob ntsws | 3x10 |  © Makatserchyk - stock.adobe.com |
| Romanian Dumbbell Deadlift | 4x10 |  |
| Sawv Sawv Cev Calf Raises | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Dai caj dab tsa ntawm kab rov tav | 3x10-12 |  |
Yog li, hauv peb hnub koj yuav ua haujlwm txhua pawg leeg mob. Cov kev tawm dag zog yog luv (tsis pub dhau 1-1.5 teev), tab sis khaus. Peb sim ua haujlwm nrog qhov hnyav tsim nyog thiab so tsawg dua ntawm kev teeb tsa. Yog tias qhov haujlwm no zoo li tsis txaus rau ib tug neeg, ntxiv ib ce ntau ntxiv. Txawm li cas los xij, nco ntsoov tias peb lub hom phiaj yog txhawm rau kawm ntau li ntau tau yam tsis tau raug tua tas li hauv kev cob qhia.
Qhov kev kawm yooj yim rau cov ntxhais
Qhov kev qhia ua haujlwm yooj yim rau cov poj niam muaj cov kev tawm dag zog uas tau ua hauv kev rov ua dua li 10 txog 15. Nrog hom no, koj yuav tsis thau cov pob qij txha thiab cov pob qij txha thiab cov leeg sai sai.
Qhov sib faib nws tus kheej rau peb hnub zoo li qhov no:
| Hnub Monday (hauv siab + triceps + deltas) | ||
| Dumbbell lub rooj ntev zaum xovxwm | 4x10 |  |
| Zaum hauv siab xovxwm | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Lub rooj ntev zaum xovxwm nrog lub nqaim tuav | 4x10 | |
| Zaum dumbbell xovxwm | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Kev tuav dav barbell rub | 4x12 | © Makatserchyk - stock.adobe.com |
| Sib ntswg ntawm lub rooj ntev zaum | 3x12-15 |  |
| Hnub Wednesday (rov qab + biceps) | ||
| Kev tuav dav rub mus rau hauv siab | 4x10 |  © Makatserchyk - stock.adobe.com |
| Tshais ntawm ib qho dumbbell mus rau txoj siv | 4x10 |  |
| Nqaim Thim Tuav Rov | 3x10 | © Makatserchyk - stock.adobe.com |
| Kab rov tav rub ntawm lub block | 3x10 |  © tankist276 - stock.adobe.com |
| Sawv dumbbell curls | 3x10 |  |
| Rov qab txiav ntawm lub txaj | 3x10-12 |  |
| Hnub Friday (taw) | ||
| Lub xub pwg Barbell Squats | 4x10-12 | © Vitaly Sova - stock.adobe.com |
| Hack tshuab zaum-sawv | 3x10-12 |  © mountaira - stock.adobe.com |
| Dab Neeg Ncaj Ncaj Ncaj Ncaj Cev Ncaj Ncees | 4x10-12 | |
| Smith ntsws | 3x10 |  © Alen Ajan - stock.adobe.com |
| Glute choj nrog barbell lossis tshuab | 4x10-12 |  © ANR Ntau Lawm - stock.adobe.com |
| Sawv Sawv Cev Calf Raises | 4x15 | © Makatserchyk - stock.adobe.com |
Qhov tseem ceeb hauv kev faib tawm no yuav tsum yog nyob rau plaub fab, pob tw thiab pob tw - cov chaw uas feem ntau cov ntxhais xav "muaj teeb meem". Nws yog qhov zoo dua rau kev ua haujlwm tawm ntawm cov pab pawg ntawm cov leeg nyob rau hauv hom maj mam li kom tsis txhob sib koom ua ke ntawm cov pob qij txha thiab cov leeg thiab kom mob siab rau txhua qhov kev qhia kev ntxhov siab ntawm cov phiaj pawg mob, tom qab ntawd qhov kev nce qib hauv nws yuav yog qhov ntau.
Qhov kev kawm theem pib rau cov pib tshiab
Cov pib tshiab yuav tsum maj mam muaj zog ntawm cov txheej txheem kev cob qhia. Qhov zoo tshaj plaws pib rau thawj ob peb lub hlis yog qhov kev qhia paub txhij txhua fullbadi qhov twg koj ua haujlwm tag nrho koj lub cev txhua qhov kev tawm tsam. Qhov no yuav tsim kom muaj av zoo rau kev kawm ntxiv dag zog: kawm cov txheej txheem kom raug, nce thawj cov leeg nqaij, ua kom muaj zog thiab npaj pob qij txha thiab cov leeg rau kev ua haujlwm hnyav dua. Peb mus ua haujlwm ib lim tiam yuav txaus.
Vim tias qhov tseeb tias cov pib tshiab muaj qhov hnyav me me, cov leeg yuav muaj sijhawm rov qab, txawm tias ua haujlwm peb zaug hauv ib lub lis piam. Koj yuav tsum hloov mus rau qhov sib cais thaum qhov hnyav ntawm kev ua haujlwm nce siab dua thiab koj xav tias koj tsis tuaj yeem rov qab ua kom zoo dua qub.
Lub complex muaj ob qho kev tawm dag zog uas yuav tsum tau sib hloov. Piv txwv li, ntawm thawj lub lis piam rau hnub Monday koj ua thawj, hnub Wednesday - thib ob, rau hnub Friday - dua thawj zaug, thiab hnub Monday ntawm lub lim tiam tom ntej - rov ua haujlwm zaum ob, thiab lwm yam.
| Ua haujlwm 1 | ||
| Lub rooj ntev zaum xovxwm | 4x10 | |
| Dips ntawm qhov tsis ncaj tsis sib xws | 3x10-12 | |
| Kev tuav ruaj ntseg dav | 4x10-12 | |
| Tshais ntawm ib qho dumbbell mus rau txoj siv | 4x10 | |
| Zaum dumbbell xovxwm | 4x10-12 | © Makatserchyk - stock.adobe.com |
| Ceg nias | 4x10-12 | |
| Dag ceg curls hauv simulator | 3x12 |  © Makatserchyk - stock.adobe.com |
| Sib ntswg ntawm lub rooj ntev zaum | 3x12 | |
| Ua haujlwm 2 | ||
| Txo Dumbbell Xovxwm | 4x10 | © Makatserchyk - stock.adobe.com |
| Lub rooj ntev zaum xovxwm nrog lub nqaim tuav | 4x10 | |
| Nqaim Thim Tuav Rov | 3x10 | © Makatserchyk - stock.adobe.com |
| T-bar kab nrog cov nqaj hlau loj loj cov khoom seem | 3x10 |  |
| Kev tuav dav barbell rub | 4x12 | © Makatserchyk - stock.adobe.com |
| Hack tshuab zaum-sawv | 4x10-12 | © mountaira - stock.adobe.com |
| Romanian Dumbbell Deadlift | 4x10-12 | |
| Dai ob txhais ceg tsa | 3x10-12 | |
Sim ua kom muaj zog taw qhia nrog txhua qhov kev sim, tab sis tsis muaj qhov xwm txheej ntawm qhov txheej txheem. Qhov kev zov me nyuam tsis suav nrog cov kev sib tw ua lub dab dhau los (classic deadlift) thiab zaum-sawv, vim qhov no nyuaj dhau thiab ua kom lub cev puas tau suav nrog hauv kev kawm theem pib rau cov neeg pib. Yuav pib nrog, koj yuav tsum tsim cov leeg nqaij corset los ntawm kev ua lwm yam, kev tawm dag zog ntawm sab nraub qaum thiab txhais ceg, thiab tsuas yog tom qab ntawd pib kawm cov txheej txheem ntawm kev tuag thiab zaum nrog qhov hnyav me me ua haujlwm (nyiam dua los ntawm kev qhia ntawm tus kws qhia).
