Rarraba Nauyin kwana 3 shiri ne na motsa jiki na tsoka. Duk masu farawa da gogaggun 'yan wasa suna amfani dashi. Motsa jiki masu wuya sau uku a kowane mako suna ba da tabbacin ƙaruwa mai ƙarfi a cikin ƙarfin tsoka da ƙarfi ba tare da ƙararwa ba kuma tare da cikakken murmurewa. Wannan tsarin yana aiki mafi kyau ga 'yan wasan "na halitta" waɗanda ba sa amfani da wakilan magunguna. A gare su, motsa jiki uku a mako shine mafi kyawun zaɓi.
A yau zamu kalli yadda ake kirkirar ingantaccen kwana uku don samun karfin tsoka da kuma irin ayyukan da aka kunsa a cikin shirin.
Me aka raba?
Ka'idar horon da ake kira "tsaga" na nufin cewa mun "farfasa" jiki cikin kungiyoyin tsoka daban-daban kuma muna horar dasu a wasu ranaku. Amfanin wannan hanyar shine ƙungiyoyin tsoka suna da ƙarin lokaci don murmurewa da girma. Yayinda tsoka ɗaya take hutawa, muna horar da ɗayan. Yin motsa jiki sau uku kawai a mako zai haifar da ci gaba a cikin dogon lokaci.
Kayan gargajiya
Za'a iya yin tsaga kwana 2-7. Har ila yau, don ƙwararrun 'yan wasa, shirye-shiryen rabuwa karɓaɓɓe ne, wanda ake yin ƙungiyar tsoka ɗaya fiye da sau ɗaya a mako. An gina tsarinmu daban, a ciki ana daukar kowace tsoka sau daya a mako... Wannan yana tabbatar da cikakken murmurewa kafin aikinku na gaba. Wannan hanyar za ta haifar da ci gaban ingancin ƙwayar tsoka.
Mafi yawan lokuta, yayin horo rarrabuwa, ana horar da tsokoki na aiki ɗaya a rana ɗaya. Misali, kirji da triceps, baya da biceps. The triceps suna da rabon kayansu yayin kowane atisayen buga kirji, da kuma biceps yayin layukan baya. Bayan kammala babban kaya akan babban rukuni na tsoka, dan wasan ya gama gajiyar da ya gaji.
Hanyar madadin
Akwai wata hanya - don horar da tsokoki masu tsayayya a lokaci guda. Misali, yan biceps bayan motsa jiki na kirji ko triceps bayan motsa jiki na baya. Ana iya amfani da shi lokaci-lokaci, amma ba a kan ci gaba ba - ba kowa bane ya dace da irin wannan horo mai wahala.
Bari mu ce kun yi aikin biceps ɗinku a ranar Litinin kuma kuna da motsa jiki na baya a ranar Laraba. A karkashin wannan yanayin, yana da mahimmanci a kula sosai da murmurewa - ba shi yiwuwa a horar da bayanka sosai idan har yanzu biceps ba su warke ba tun Litinin. Bayan lokaci, wannan zai haifar da ƙarin aiki na ƙananan ƙungiyoyin tsoka, wanda zai daina amsa kowane irin nauyi kuma zai raunana. A sakamakon haka, raunin triceps ba zai baku damar sanya bayanai a cikin layin benci ba, raunanan biceps ba zasu baku damar ja da baya ba, da sauransu. Suma ba zasu yi girma ba a cikin irin wannan yanayin.
Raba don ectomorph
Ectomorphs yana da wahalar gina tsoka, saboda haka raba nauyi na kwana uku don mutanen da ke da irin wannan yanayin yakamata a gina su ta hanyar motsa jiki na haɗin gwiwa da yawa. Suna amfani da mafi yawan adadin kungiyoyin tsoka.
Don kar ayi aiki a cikin dakin motsa jiki kuma kada ku shiga kanku cikin yanayin ƙarancin makamashi, ana ba da shawarar yin ɗan gajeren gajere amma motsa jiki mai tsanani - bai fi minti 45-60 ba.
Idan ba za ku iya saduwa da ƙayyadadden lokacin da aka ƙayyade ba, ana bada shawara a sha hadaddiyar giyar wasu hidimomi guda biyu na BCAA da 30-50 g na carbohydrates masu sauƙi (alal misali, amylopectin ko glucose) yayin aikinku. Wannan zai dakatar da katsalandan da kuzari. Sha daya bayan motsa jiki. Don matsakaicin sakamako, zaɓi abincin da ya dace don ectomorph. Ba tare da shan abincin da ake buƙata na yau da kullun na furotin, kitse da carbohydrates, babu motsa jiki da zai zama mai amfani.
Raba kanta yayi kama da wannan:
| Litinin (kirji + triceps + kafadu) | ||
| Motsa jiki | Yawan hanyoyin da kuma reps | Hoto |
| Bench latsa | 4x12,10,8,6 |  |
| Karkata Dumbbell Latsa | 3x10 |  © Makatserchyk - stock.adobe.com |
| Dips a kan sandunan da ba daidai ba | 3x12-15 |  |
| Bench latsa tare da kunkuntar riko | 3x10 |  |
| Arnold latsa | 4x10-12 |  |
| Karkacewa akan benci | 3x12-15 |  |
| Laraba (dawo + biceps) | ||
| Kashewa | 4x12,10,8,6 |  |
| Ideaukar pullauka mai yawa | 4x10-15 |  |
| Dumbbell Row | 3x10 |  |
| Kunkuntar Riga Rage Riko | 3x10 |  © Makatserchyk - stock.adobe.com |
| Dauke sandar biceps | 3x12 |  © Makatserchyk - stock.adobe.com |
| Rataya kafa ya daga | 4x10-15 |  |
| Juma'a (kafafu) | ||
| Squats | 4x12,10,8,6 |  Ital Vitaly Sova - stock.adobe.com |
| Kafa kafa | 3x10-12 |  |
| Romania Dumbbell Deadlift | 4x12 |  |
| Kwancen ƙafafun kwance a cikin na'urar kwaikwayo | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Tsayayyar fan Maraƙi | 4x15 |  © Makatserchyk - stock.adobe.com |
Kamar yadda kake gani, kusan dukkanin tsarin horarwa an gina su ne ta hanyar motsi na asali. Ectomorphs tare da horo na asali an fi horar dasu ta wannan hanyar. Sai kawai lokacin da kuka sami nauyin kilogiram 5 zuwa 10 na ƙarfin tsoka kuma kuka sami ƙarfin alamomi masu ƙarfi za ku iya ƙara ƙarar horo kuma ƙara ƙarin ƙungiyoyi masu rarrabu a ciki.
Idan baku da ƙwarewa game da baƙin ƙarfe ko wani yanayin wasan motsa jiki, zai fi kyau ku fara da makircin fullbadi - lokacin da ake aiki da dukkan jiki a kowane motsa jiki. Kuma kawai bayan 'yan watanni canza zuwa raba.
Tsarin Mesomorph na kwana uku
Ba kamar ectomorphs ba, mesomorphs suna samun karfin tsoka da sauƙi. Dangane da haka, raba kwana uku don mesomorphs don taro zai ɗan bambanta kaɗan.
Mesomorphs bazai iya yin layi gaba dayan horo a kusa da tushe ba. Mafi yawan bambance-bambancen da kuke horarwa, mafi kyau. Yi keɓaɓɓun motsi don ƙaƙƙarfan zagawar jini, gabatar da abubuwa daga gicciye da zane-zane, yi zuciya (idan kun sami kitse tare da tsokoki). Sannan zaku sami lafiyayyiyar jiki, mai karfi da aiki. Kuma idan kun mai da hankali sosai ga abincinku kuma ku kula da abinci mai kyau da lafiya ga mesomorph, kyakkyawan tabbaci ne akan ku.
Babu iyakantaccen iyaka akan tsawon lokacin horo, amma yana da kyau a haɗu aƙalla sa'a ɗaya da rabi:
| Litinin (kirji + triceps + gaba da tsakiya delts) | ||
| Motsa jiki | Yawan hanyoyin da kuma reps | Hoto |
| Karkata Barbell Latsa | 4x10 |  © Makatserchyk - stock.adobe.com |
| Dumbbell danna kan benci a kwance | 3x10-12 |  |
| Dips a kan sandunan da ba daidai ba | 3x10-12 | |
| Bench latsa tare da kunkuntar riko | 3x10 | |
| Latsa Faransa tare da barbell | 3x12 |  |
| Zama Dumbbell Latsa | 4x12 |  © Makatserchyk - stock.adobe.com |
| Wide riko barbell janye | 3x12 |  © Makatserchyk - stock.adobe.com |
| Laraba (dawo + biceps + bayan Delta) | ||
| Kashewa | 4x12,10,8,6 | |
| Ideaukar pullauka mai yawa | 4x10-12 | |
| Lanƙwasa-kan barbell jere | 3x10 |  © Makatserchyk - stock.adobe.com |
| Kunkuntar Riga Rage Riko | 3x10-12 | © Makatserchyk - stock.adobe.com |
| Takamaiman kwance | 3x10-12 |  Tankist276 - stock.adobe.com |
| Dumbbell curls don biceps yayin zaune a kan benci mara kyau | 4x10 |  © Makatserchyk - stock.adobe.com |
| Swing dumbbells a cikin karkata | 4x15 |  © Makatserchyk - stock.adobe.com |
| Jumma'a (kafafu + abs) | ||
| Squats | 4x12,10,8,6 | Ital Vitaly Sova - stock.adobe.com |
| Squungiyoyin gaban | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Barbell huhu | 4x15-20 |  © Makatserchyk - stock.adobe.com |
| Kwancen ƙafafun kwance a cikin na'urar kwaikwayo | 3x12-15 | © Makatserchyk - stock.adobe.com |
| Tsayayyar fan Maraƙi | 4x15 | © Makatserchyk - stock.adobe.com |
| Komawa crunches a benci | 3x10-15 |  |
| Karkatarwa a cikin na'urar kwaikwayo | 3x12-15 |  |
Hanyar horar da mesomorphs ya ɗan bambanta da yin motsa jiki na musamman, kamar yadda lamarin yake tare da ectomorphs. Isoarin keɓancewa ya shigo nan - wannan yana haifar da ƙarin zagawar jini a cikin tsokoki. Amma mesomorphs bazai buƙatar jin tsoro ba tare da motsa jiki ba.
Lokaci zuwa lokaci, zaku iya ƙara abubuwa iri-iri a tsarin koyarwar ku kuma maye gurbin yawancin aiki mai banƙyama da baƙin ƙarfe don aikin motsa jiki na CrossFit - don haka za ku ƙara ƙarfi da ƙarfi.
Raba nauyi don endomorphs
Babban matsala na endomorphs shine saurin metabolism. Saboda wannan, suna da yalwar tarin kitse mai yawa. Mabuɗin magance wannan matsalar: horo na yau da kullun da horo na zuciya, abinci mai kyau da dawowa. Ya kamata ma'aikata suyi tsayi: yana da kyawawa don samun lokaci don kammala duka aikin aerobic da anaerobic a lokaci guda.
Don haka, ana kashe adadin adadin kuzari a cikin dakin motsa jiki, kuma cin su zai ci gaba bayan horo. Sabili da haka, don ƙona mai mai tsanani minutesara minti 30 na zuciya a ƙarshen kowane motsa jiki... Yi shi kamar yadda kuke ji, ta amfani da kayan aikin zuciya da kuka fi so: injin motsa jiki, motsa jiki na motsa jiki, ellipse, stepper, da sauransu.
Raba nauyi na kwana uku don endomorph na iya zama kamar haka:
| Litinin (kirji + triceps + gaba da tsakiya delts) | ||
| Motsa jiki | Yawan hanyoyin da kuma reps | Hoto |
| Bench latsa | 4x12,10,8,6 | |
| Karkata Dumbbell Latsa | 3x10 | © Makatserchyk - stock.adobe.com |
| Zaunar da kirji latsawa | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Bench latsa tsaye | 4x10-12 |  |
| Faransa benci latsa | 3x12 |  |
| Kickback tare da dumbbells | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Wide riko barbell janye | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Lilo dumbbells zuwa garesu | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Laraba (dawo + biceps + bayan Delta) | ||
| Ideaukar pullauka mai yawa | 4x10-15 | |
| Lanƙwasa-kan barbell jere | 4x10 | © Makatserchyk - stock.adobe.com |
| Kunkuntar Riga Rage Riko | 3x10 | © Makatserchyk - stock.adobe.com |
| Dumbbell Row | 3x10 | |
| Hyperextension | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Biceps curls na tsaye | 3x12 | © Makatserchyk - stock.adobe.com |
| Dumbbell Curls akan Bench na Scott | 3x10 |  © Makatserchyk - stock.adobe.com |
| Mai Koyon Delta Na Kaiwa | 4x15 |  Fizkes - stock.adobe.com |
| Jumma'a (kafafu + abs) | ||
| Squats | 4x12,10,8,6 | Ital Vitaly Sova - stock.adobe.com |
| Kafa kafa | 3x12 | |
| Rikicin Romania ya mutu | 4x10-12 |  |
| Hankalin Dumbbell | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Tsayayyar fan Maraƙi | 4x15 | © Makatserchyk - stock.adobe.com |
| Karkacewa akan benci | 3x12-15 | |
| Rataya kafa ya daga | 3x10-12 | |
Yin cardio a kai a kai bayan horo na ƙarfi zai ƙara ƙonewar kalori. Game da darussan ƙarfi, kusan suna daidai da shirin mesomorph, ƙara ɗan kaɗaita ne kawai ake karawa. Huta har sai an dawo tsakanin manyan ayyukan motsa jiki, wannan na iya ɗaukar minti 2-3. A cikin ɗakunan warewa, yi ƙoƙari ku ɗan rage hutu - kimanin minti ɗaya, kawai don dawo da numfashi.
Kar ka manta cewa kuna buƙatar rarar kalori don samun ƙarfi. Amma endomorphs galibi suna samun ƙari mai yawa saboda yanayin halittar su. Sabili da haka, kafin bugun kira ya fi kyau a fara bushewa - mai yana da sauƙin yarda ya “manna” ga wanda yake yanzu.
