Nthawi ya offseason imatha kufotokozedwa ngati njira yomwe omanga thupi amadzipereka onjezerani kukula kwa minofu m'thupi mwanu mwa matenda oopsa ndi hyperplasia, kuwonjezera pa supercompensation ya glycogen ndi madzi kuti apereke ziyeneretso zambiri m'thupi lanu ndikukhala ndi china chake chofotokozera, pambuyo pake, ndikofunikira kuti munthu ali ndi minofu phatikizani kuti mutha kuyang'ana kwambiri pakuchepetsa mafuta am'thupi ndikupangitsa kuti aziwoneka molimba kwambiri komanso, makamaka, kutanthauzira.
Lero, zomwe tili ndi nthawi yovuta kwambiri kuti tipeze m'malo ochitira masewera olimbitsa thupi sizida zamakono kwambiri, koma aphunzitsi aposachedwa kwambiri. Aphunzitsi ambiri masiku ano amanyalanyaza ndipo amakonda kupititsa patsogolo maphunziro a ophunzira onse, chifukwa chake tili ndi zotsatira zochepa kuchokera kwa ophunzira omwe safuna kumvetsetsa masewerawa.
Koma onetsetsani kuti mukuwerenga nkhaniyi mpaka kumapeto, chifukwa m'munsimu timasiya chitsanzo chathunthu cha kuphunzitsa kulemera kuti apindule minofu ndipo mudzatha kumvetsetsa zonse zomwe zidanenedwa muvidiyoyi, ndi chitsanzo pansipa.
Chitsanzo cha maphunziro kuti mukhale ndi minofu
Nthawi imeneyi ya kupindula kwakukulu minofu imafuna mfundo zina zofunika monga zakudya, kupuma ndi a maphunziro oyenera zomwe zitha kulinganizidwa bwino kuti zitheke zomwe zikufuna. Chifukwa chake mu izi, tidziwa chitsanzo cha magawo ophunzitsira sabata iliyonse kupindula kwa minofu.
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A) Chifuwa, biceps ndi mikono - Lolemba
| Chitani masewera olimbitsa thupi | mndandanda |
| Barbell anakana atolankhani | 10-8-6-4 |
| onetsetsani kusindikiza kwa benchi ndi dumbbells | 10-8-6-6 |
| Crucifix wokonda ma Dumbbells | 12-10 |
| kuwoloka | 12-10 |
| Scott ulusi pamakina | 12-10-8 |
| Ulusi wosinthika wayimirira | 12-10-8 |
| Ulusi wokwanira | 8 |
| ulusi wosinthika | 15-12-10 |
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B) Miyendo ndi ana ang'ombe - Lachiwiri
| Chitani masewera olimbitsa thupi | mndandanda |
| flexor mpando | 15-12-10 |
| tebulo la flexor | 10-8-8-6 |
| Kuyimirira kosagwirizana | 10-8 |
| Ouma ndi bala | 15-12-10 |
| 45th Leg Press | 12-10-8-6 |
| kubera squat | 10-8-6 |
| Ndimira ndikudumphadumpha | 12-10 |
| Mbalame yam'mbuyo yam'mbuyo | 15-12-10-8 |
| amapasa atakhala | 4 X 12-15 |
| ataimirira amapasa | 15-12 |
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C) Deltoids ndi zisudzo - Lachinayi
| Chitani masewera olimbitsa thupi | mndandanda |
| kukhala pamwamba | 15-12-10-8-6 |
| Chidwi asilikali ku Smith Machine | 12-10-8-6-4 |
| Kutsogolo kutsogolo ndi EZ bar | 15-12-10 |
| Kutembenuka Mtanda pa Machine | 15-12-10-10 |
| Shrinkage yokhala ndi bala yakutsogolo | 5 X 12-15 |
| Shrinkage yokhala ndi ma dumbbells oimirira | 15-12-10 |
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D) Dorsal ndi triceps - Lachisanu
| Chitani masewera olimbitsa thupi | mndandanda |
| Khola lokhazikika | Kulephera kwa 3X |
| Mzere wokhotakhota wokhala ndi bala ndikusunthira kumbuyo | 15-12-10-8 |
| Mzere wokwera pamahatchi wokhala ndi chogwirizira chamakona atatu | 12-10-8-6 |
| sitiroko yochepa ndi bala lotseguka | 12-10-8 |
| Lumbar hyperextension | 2 X XUMUM |
| Triceps pulley yowonjezera ndi chogwirira chowongoka | 12-10-8-6 |
| Triceps Forehead Extension ndi EZ Bar | 12-10-8 |
| French wokhala mbali imodzi atakhala | 15-12-12 |
kupumula pakati pa magiredi: 1 mineti
Kupuma pakati pa masewera olimbitsa thupi: Mphindi 2
Mimba: 2X pamasabata atatu, imodzi ya infra, imodzi ya supra ndi ina ya oblique.
masiku ampumulo wathunthu: Lachitatu, Loweruka ndi Lamlungu.
Komabe,
Maphunziro omwe cholinga chake ndi kupeza minofu sikufuna zinsinsi zazikulu kupatulapo zoyambira komanso, makamaka, masewera olimbitsa thupi ambiri omwe angapereke chisangalalo chachikulu. nkhawa ndi kukondoweza kwa minofu, kulimbikitsa kupyolera mu kuchira kwake, zotsatira zabwino.
Kukumbukira kuti ichi ndi CHITSANZO chophunzitsidwa ndipo chitha kugwiritsidwa ntchito ngati maziko pakulongosolera kwanu. Kukhomerera kwathunthu sikukutsimikizira zotsatira zabwino kwa aliyense, chifukwa tidziwa kuti umunthu ndi womwe umapambana.
Chifukwa chake, mukuyembekezera chiyani kuti muyambe kupindula ndi minofu pompano?
Za Post Author
Koma pophunzitsa, tebulo losinthira komanso mawonekedwe osunthika amodzi alipo kale. Ndingatani kuti ndisinthe mpando wa flexor?
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Flexora yokhala ndi alonda okhwima pa benchi yolunjika.
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Ndimachita izi: https://dicasdemusculacao.org//sugestao-de-treino-para-ectomorfo/, Ndimagwirizana nawo, koma ndakhala ndikuchita pafupifupi miyezi 5 ndikufuna kusintha, kodi iyi ndi njira yabwino?
Nanga bwanji zokhalitsa? Ngakhale alibe ...
Ndipo ndikuganiza zakuyikapo pang'ono ma aerobics, mungalimbikitse nthawi yayitali bwanji?
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Osasintha zina pamaphunziro, tsatirani chitsanzo. Ndipo inde, kungakhale lingaliro labwino kusintha kulimbitsa thupi kwanu ndikuwona momwe thupi lanu lidzachitire.
Ndakhala ndikuphunzira izi kwakanthawi ndipo, kuti ndisafike pachimake, ndikufuna kudziwa maphunziro ati omwe ndiyenera kuchita kuti ndipitilize kupeza phindu minofu?
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Kenako mutha kutsatira ena omwe tili nawo patsamba lino kapena kupanga nokha.
Kodi mungapeze minofu mu pectoral popanda benchi?
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Inde inde.
M.sendo
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