Sau da yawa yakan faru cewa ɗan wasa yana da iyakance a lokaci kuma ba zai iya ziyartar dakin motsa jiki ba sau biyu a mako. Mutane da yawa sun yanke shawarar yanke hukuncin cewa irin wannan horon da ba shi da amfani ba shi da wani fa'ida da rasa mahimmanci a cikin aikin horo. Yadda ake horarwa a irin wannan yanayin - kar a daina aiki a jikin ku kwata-kwata? Tabbataccen horo tabbas ba zai yi aiki a wannan yanayin ba.
Koyaya, zaku iya girma koda ta horo sau biyu a mako, saboda wannan kuna buƙatar abubuwa uku: daidaito, daidaito da daidaito. Hanya guda daya da za'a aiwatar da hakan a aikace shine rabawar kwana biyu. Lura da wannan tsarin horarwa, zaka cigaba da cigaba koda tare da ziyartar motsa jiki sau biyu a kowane mako.
Karanta wannan labarin har zuwa ƙarshe kuma zaka koyi yadda ake gina wannan shirin horo yadda yakamata kuma menene sakamakon ci gaban jikinka zaka samu tare da taimakon sa.
Menene raba kwana biyu?
Tsarin koyarwar rabuwa yana nufin muna horar da kungiyoyin tsoka daban-daban a cikin kwanaki daban-daban, ba dukkan jiki kowane motsa jiki ba. Sabili da haka, muna da kwanaki biyu kawai don aiki da duk tsokoki. Yana da hankali sosai da sharaɗi mu rarraba jikinmu zuwa sama da ƙasa.
Ka'idar horo
A wata rana, gaba daya muna fitar da dukkan tsokoki na sama - kirji, baya, hannaye, kafadu da mara, muna yin atisaye 2-3 na manyan kungiyoyin tsoka daya na kananan. Wannan adadin aikin zai isa sosai don kiyaye su cikin kyakkyawan yanayi da samar da abubuwan da ake buƙata don ci gaba. Bayan kwana biyu zuwa uku na cikakken hutawa bayan aikin motsa jiki na sama, za mu yi cikakken motsa jiki a kan ƙafafu, muna ƙoƙari mu ɗora Kwatancen huɗu, ƙwanƙwasa, gluteal da tsokoki maraƙi a lokaci ɗaya.
Wannan yana ba ku fiye da isasshen lokacin don murmurewa sosai tsakanin wasan motsa jiki. Bayan duk wannan, girman tsoka, tsawon lokacin da zai dauka kafin ya murmure. Sabili da haka, yana da kyau a sanya motsa jiki ya zama mai nauyi, ba da mafi kyau a kowace hanyar kowane motsa jiki. Wannan hanyar zaku sami ƙaruwa koyaushe da ƙarfi ta amfani da raba kwana 2. Idan kayi horo ba tare da kulawa ba, baza ku sami sakamako mai yawa ba - motsa jiki biyu a mako bazai isa ba saboda ƙananan aikin.
Tabbas, ba za'a sami ci gaba ba koda da rashin wadataccen abinci. Kuna buƙatar rarar adadin kuzari a cikin adadin 10-20% na ƙimar yau da kullun ga takamaiman dan wasa.
Wani zaɓi don raba kwana biyu:
Shawarwari don amfani da shirin
Shirin ya dace da waɗancan 'yan wasan waɗanda:
- Babu lokaci ko dama don yawan motsa jiki.
- Amma a lokaci guda, akwai wadatattun albarkatu (abinci mai gina jiki, barci) don dawowa.
Ta hanyar horo bisa ga ka'idar raba kwana biyu, muna aiki da manyan ƙungiyoyin tsoka da yawa lokaci ɗaya a zama ɗaya. Saboda haka, yana da daraja ta amfani da motsa jiki kawai masu nauyi kawai, bayan haka kuna buƙatar murmurewa na dogon lokaci (muna da mako don wannan), kuma mafi ƙarancin keɓewa. Wani lokaci yana iya zama mai hikima don ƙara nauyin cardio a ƙarshen aikinku. Yadda ake haɗa duka wannan daidai ga mutane tare da nau'ikan nau'ikan jiki, karanta a cikin ɓangarorin masu zuwa.
Kwana biyu Ectomorph Workout
Abu mafi mahimmanci ga ectomorphs shine kada ku fada cikin yanayin catabolism. Wasannin motsa jiki su zama gajere kuma masu isa sosai.
Lokacin horo mafi kyau shine awa 1. Matsakaici - daya da rabi. Hakanan, kar a manta don ƙara ingantaccen abinci mai gina jiki don ectomorph, wanda zai haɓaka tasirin horo sosai.
| Motsa jiki na sama | ||
| Motsa jiki | Yawan hanyoyin da kuma reps | Hoto |
| Ideaukar pullauka mai yawa | 4x10-15 |  |
| Lanƙwasa-kan barbell jere | 4x8-12 |  © Makatserchyk - stock.adobe.com |
| Bench latsa | 4x12,10,8,6 |  |
| Karkata Dumbbell Latsa | 3x10 |  © Makatserchyk - stock.adobe.com |
| Bench latsa tsaye | 3x10-12 |  |
| Karkatarwa a cikin na'urar kwaikwayo | 3x12-15 |  |
| Rataya kafa ya daga | 3x10-12 |  |
| Bodyananan motsa jiki | ||
| Fadada Kafa | 3x15-20 (dumi-dumi) |  © Makatserchyk - stock.adobe.com |
| Bellungiyoyin bellungiyar Barbell | 4x12,10,8,6 |  Ital Vitaly Sova - stock.adobe.com |
| Latsa ƙafafun dandamali | 3x10-12 |  |
| Sha'awar Romania | 4x10 |  |
| Dumbbell Lunges | 3x10 |  © Makatserchyk - stock.adobe.com |
| Tsayayyar Calan Maraƙin | 4x15 |  |
Yana iya zama alama akwai motsa jiki kaɗan - babu isa, alal misali, keɓaɓɓun motsi na biceps, triceps, tsakiya da na baya delta. Koyaya, ta hanyar ƙara waɗannan darussan duka, zamu cika shirin da yawa. Dole ne ku ciyar aƙalla awanni 2 akan horo, kuma tasirin zai zama ƙasa. Don ectomorphs tare da irin wannan tsaga, motsa jiki na asali don baya, kirji da kafaɗu zasu isa, inda ƙananan ƙungiyoyin tsoka da ke sama suka shiga.
A lokacin horo, yana da kyau a sha hadaddiyar giyar ta BCAAs da sauƙi mai ƙwanƙwasa, zai kiyaye aikin ku a matakin da ya dace kuma ya hana samar da damuwa na damuwa na cortisol. Bayan horo, zaku iya shan wani irin hadaddiyar giyar ko wani ɓangare na wanda ya samu.
Cardio ectomorphs suna da karfin gwiwa, sai dai idan an buƙata don dalilai na kiwon lafiya.
Raba taro don mesomorph
Ga mesomorphs, tsarin horo kusan iri ɗaya ne. Suna samun karfin tsoka a sauƙaƙe, kodayake “tsarkakakku” mesomorphs suna da wuya. Zasu iya yin ƙarar girma ta horo fiye da ta ectomorphs, kuma rarar kalori bazaiyi yawa ba, 10-15% zasu isa.
| Motsa jiki na sama | ||
| Motsa jiki | Yawan hanyoyin da kuma reps | Hoto |
| Lanƙwasa-kan barbell jere | 4x10 | © Makatserchyk - stock.adobe.com |
| Naruntataccen Gauke Pauka | 4x10-15 |  |
| Bench latsa | 4x12,10,8,6 | |
| Latsa cikin Smith a kan benci mara kyau | 3x10-12 |  Du Hotunan Odua - stock.adobe.com |
| Dumbbell zaune zaune | 4x12 |  © Makatserchyk - stock.adobe.com |
| Wide riko barbell janye | 4x12 |  © Makatserchyk - stock.adobe.com |
| Karkacewa akan benci | 4x12-15 |  |
| Komawa crunches a benci | 4x10-15 |  |
| Bodyananan motsa jiki | ||
| Fadada Kafa | 3x15-20 (dumi-dumi) | © Makatserchyk - stock.adobe.com |
| Bellungiyoyin bellungiyar Barbell | 4x12,10,8,6 | Ital Vitaly Sova - stock.adobe.com |
| Latsa ƙafafun dandamali | 4x12 | |
| Sha'awar Romania | 4x10-12 | |
| Barbell huhu | 4x10 |  © Makatserchyk - stock.adobe.com |
| Tsayayyar fan Maraƙi | 5x15 |  © Makatserchyk - stock.adobe.com |
Kwayoyin halittar kwayoyin mesomorphs an daidaita su sosai ga cutar hawan jini, don haka mafi yawansu zasu ci gaba da samun ƙaruwa da ƙarfi, koda daga motsa jiki biyu a mako. Kula da abinci mai gina jiki na mesomorph, domin koda tare da ingantaccen horo, amma abincin da aka zaba ba daidai ba, mutum mai irin wannan yanayin yana fuskantar haɗarin samun kitse mai yawa tare da yawan tsoka.
Zaka iya ƙara motsa jiki na cardio dangane da halin kiba. Gabaɗaya, ba a buƙatar su.
Shirin horo na Endomorph
Hatta 'yan wasa masu jiki wadanda ba su da damar yawaita motsa jiki suna da kyakkyawar damar inganta jikinsu da zama biyu kawai a mako. Saboda wannan, raba nauyi na kwana biyu don endomorph na halitta, wanda aka bayar a ƙasa, yana da kyau:
| Motsa jiki na sama | ||
| Motsa jiki | Yawan hanyoyin da kuma reps | Hoto |
| Ideaukar pullauka mai yawa | 4x10-15 | |
| Lanƙwasa-kan barbell jere | 4x8-12 | © Makatserchyk - stock.adobe.com |
| Biceps Curl na tsaye | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Bench latsa | 4x12,10,8,6 | |
| Karkata Dumbbell Latsa | 3x10-12 | © Makatserchyk - stock.adobe.com |
| Bench latsa tsaye | 4x10-12 | |
| Faransa benci latsa | 3x12-15 |  |
| Crunches a ƙasa tare da ƙarin nauyi | 3x10-12 |  Fizkes - stock.adobe.com |
| Rataya kafa ya daga | 3x10-12 | |
| Bodyananan motsa jiki | ||
| Fadada Kafa | 3x15-20 (dumi-dumi) | © Makatserchyk - stock.adobe.com |
| Bellungiyoyin bellungiyar Barbell | 4x12-15 | Ital Vitaly Sova - stock.adobe.com |
| Naruntataccen matsayi hack squats | 4x12-15 |  Unta mountaira - stock.adobe.com |
| Sha'awar Romania | 4x10-12 | |
| Hannun Smith | 3x10 |  N Alen Ajan - stock.adobe.com |
| Kwancen ƙafafun kwance a cikin na'urar kwaikwayo | 3x15-20 |  © Makatserchyk - stock.adobe.com |
| Tsayayyar fan Maraƙi | 5x15 | © Makatserchyk - stock.adobe.com |
An riga an ƙara wasu atisayen keɓewa a nan. Babu buƙatar yin aiki a cikinsu don gazawa, babban aikin shine "gamawa" wani tsoka, wanda ya riga ya karɓi kaya a cikin aikin motsa jiki na farko kafin. A cikin motsi masu nauyi, huta har sai warkewa, a keɓewa - hutawa na kimanin minti ɗaya, saboda numfashi kawai ya dawo. Dukkanin motsa jiki na iya ɗaukar awoyi biyu.
A kwanakin hutu daga horo mai ƙarfi, ana ba da shawarar yin minti 30-40 na hasken zuciya don kula da ƙimar rayuwa mai ƙonawa da ƙona adadin kuzari mai yawa. Idan baku da lokaci, kuyi cardio bayan ƙarfi, babu glycogen a cikin tsokoki, don haka mai kawai zai ƙone.
Endomorphs suna buƙatar yin taka tsan-tsan game da rarar kalori idan ba sa so su sami da yawa. Gwada kada ku yi amfani da carbohydrates masu sauƙi, ku ƙara yawan furotin, kuma kar ku wuce 10% sama da yawan abincin kalori na yau da kullun.
