Ib co ntawm ce rau tag nrho cov nqaij pawg: cov kws muaj txuj tswv yim

Feem ntau, beginners tsis muaj nyiaj yuav tsim ib qho kev pab ntawm kev txiav txim uas yuav coj zoo tau. Yuav ua li cas xaiv ib tug txheej ntawm ce rau tag nrho cov nqaij pawg? Oddly txaus, nws yog ib qho yooj yim txaus los mus ua. Ntxiv txog ce xaiv hauv paus ntsiab lus, pom yav tom ntej nyob rau hauv no tsab xov xwm.

yooj yim ce

Basic ce koom nrog ob peb pob qij txha, uas yog ib tug zoo meej meej mom thaum massonabornogo voj voog. Ua hauj lwm ntawm no hom ntawm load yog ntau npaum li cas nqaij pawg tshaj ua tau zoo cais ce. Kev kawm rau tag nrho cov nqaij pawg yuav tsum muaj xws li yooj yim taw uas yuav ua rau koj muaj zog thiab bulkier (nrog nqaij loj taw tes ntawm view). Nws yog zajlus kom tsuas xaus hais tias lub load yog ntau nqaij zoo tsim rau cov nqaij ntshiv nyob rau hauv feem ntau. Cov kev taw xws li zaum-sawv, raug tshem tawm presses, rods, pull-ups thiab thawb-ups. Los ntawm txoj kev, Yog hais tias koj muaj tus ntxiv txog nyiaj txiag (50,000 rubles thiab ntau yam ntxiv), koj muaj peev xwm yuav ib tug kws kws qhia rau tag nrho cov nqaij pawg (tus yees duab nws - hauv qab no).

Lub ntsiab ntsiab cai nyob rau hauv kev kawm

Ua ntej ntawm tag nrho cov, nws yog ib qho tseem ceeb kawm nyob rau hauv lub load - nws yuav ua kom koj cov leeg loj hlob nyob rau hauv loj thiab lub dag lub zog gains. Ntawm cov hoob kawm, yog tias koj tsis ua rau kom tus luj ntawm lub chaw ua hauj lwm, ces cov nqaij ntshiv tsis xav tau kom loj hlob. Yog hais tias koj yuav ua tsis tau ib tus kws qhia, nws yog ib pom zoo kom ib tug chaw muag mis nyuj nyob rau hauv uas mus sau tag nrho cov koj xav tau. Yog li ntawd koj yuav tsum tau systematically kom lub nra rau kev cob qhia, ua tus zoo ntau yam rau tag nrho cov nqaij pawg.

Tus tom ntej kuj yog mikroperiodizatsii, lub essence ntawm cov uas dag nyob rau hauv lub alternation ntawm hnyav thiab lub teeb workouts. Dab tsi yog qhov point nyob rau hauv uas? Lub fact tias cov nqaij yuav txog 1 lub lis piam mus siab rov qab, tom qab uas mus supercompensation (kev loj hlob ntawm cov nqaij fibers). Cuaj kaum, qhov teeb meem no tsuas yog siv rau pawg loj (rov qab, lub hauv siab, ob txhais ceg), thaum me me (ob txhais tes, raws) poob rau hauv cov nyhuv ntawm xws li ib tug ntev so. Yog li ntawd, cov alternation ntawm lub teeb thiab hnyav lub lis piam nyob rau hauv lub gym yog justified. Thaum koj nyob nraum sau koj lub teeb ntawm ce rau tag nrho cov nqaij pawg, nco ntsoov xav txog qhov no tseeb.

kev kawm cais

Yog li ntawd, peb muaj cov thawj txheej ntawm ce rau tag nrho cov nqaij pawg, tag nrho rau ncaws pob nrog ib theem saum toj no lub nkag teb chaws:

Tuesday:

1. mis

• lub rooj ntev zaum rau lub khauj tsiav. lub rooj ntev zaum (4 x 10);
• lub rooj ntev zaum xovxwm nrog dumbbells rau horiz. (3 x 12);
• Qhov hnyav tuav nrog (3 x max);
• "Npauj Npaim" (3 x 15).

2. Biceps

• lifting dumbbells sawv (3 x 10);
• "Aim" (3 x 10);
• Scott simulator (3 x 8).

Thursday:

1. rov qab

• deadlift (4 x 8);
• lub linkage pas nrig (3 x 10);
• sab sauv link (3 x 12).

2. Triceps

• Fabkis txoj xovxwm (3 x 10);
• ntsia (3 x max);
• cia li muab ntawm skammi (3 x 20).

Friday:

1. taw

• zaum-sawv (4 x 10);
• wires thiab dabtsi yog khoov ob txhais ceg (3 x 15 rau txhua ce uas khiav superset);
• tawm tsam (3 x 12-15 rau txhua ceg).

2. Lub xub pwg nyom

• huv si thiab nias (3 x 8);
• mahi (3 x 12).

Qhov no yog ib tug ncaj active kev pab cuam rau tag nrho cov nqaij pawg, uas yuav cia koj mus kom tus luj thiab ua rau kom hwj chim nqi.

CrossFit

CrossFit yog ib tug yeej zoo muaj zog cov kev kawm nyob rau hauv uas ib txhia ce yog ua nrog tsawg heev so lub sij hawm (los yog ua tsis tau) rau 5-10 feeb. Qhov no yog ib tug zoo kev pab cuam rau tag nrho cov nqaij pawg, raws li cov ce yog siv multisustavnye nyob rau hauv thiaj li yuav koom nrog ntau nqaij pawg. Nyob rau hauv tas li ntawd, lawv ua nyob rau hauv no kev ua si nawv thiab zog nrog nws tus kheej yuag. Thaum kawg, tsis txhob hnov qab tias CrossFit trnirovki feem ntau combines lub hwj chim thiab cardio. Yuav ua li cas peb muaj nyob rau hauv lub tawm? Pob uas txiav txim siab los ua CrossFit, rau ib tug txoj kev kawm nws los tsim lub siab tshaj plaws zog thiab endurance. Txawm li cas los ntev nws twb tau qhov tseeb hais tias ua ke nrog ntawm ntau haiv neeg loads yuav tsis muab koj tus loj tshaj achievements ntawm tej qhov tseeb los yog nyob rau hauv no. Nyob rau lwm cov tes, cov ncaws pob yog universal, xeeb lub "golden mean" ntawm lub saum toj no cov tswv yim. Koj yuav pom zoo hais tias qhov no yog ntau tshaj li txaus rau hauv lub ntiaj teb no tiag. Uas yog vim li cas kev cob qhia rau cov CrossFit vib this yog nqa tawm nyob rau hauv cov tub rog, ntxiv, thiab lwm yam .. N.

Ib co ntawm ce rau tag nrho cov nqaij pawg nyob rau hauv lub CrossFit yuav ua tau raws li nram no:

Day 1:

1. Rov qab laub-ups los ntawm lub rooj ntev zaum Triceps - 15-20 rep.
2. Standard laub-ups - 20 rep.
3. Burpoe - 10 rep.
4. Khiav - 30 feeb.

Tus thawj 3 ntsiab lus ua 3 laps, thiab ces npaj mus rau khiav.

Hnub 2:

1. Zaum-sawv - 30 rep.
2. Laub ib ce nrog ib tug npuaj - 15-20 rep.
3. taw ib ce nyob qhov xovxwm pw - 20 rep.
4. Dhia rau lub rooj ntev zaum (quav) - 15 rep.
5. Dhia hlua - 100 rep.

Ua rau 2-3 ntau yam nrog ib tug so rau 5-7 feeb.

Hnub 3:

1. Khiav - 400 meters.
2. Deadlift - 10 rep.
3. Dhia mus rau hauv lub thawv (40 rau 50 cm siab siab) - 6 rep.
4. Mahi tes taw hnyav li / dumbbells - 15-20 rep.
5. Dips - 20-25 rep.

Peb ua 2 laps.

Hnub 4:

1. Zaum-sawv - 10 rep.
2. Burpoe - 10 rep.
3. Noj rau lub mis nrog Visa - 10 rep.
4. Turkish txoj kev loj hlob - 8 rep.
5. Rowing tshuab - 200 meters.

Ua rau 2-3 ntau yam uas muaj 5-feeb so.

Peb tag complex ntawm ce rau tag nrho cov nqaij pawg, mus rau hnub kawg ntawm qhov kev cob qhia.

Hnub 5:

1. Jogging shvung los ntawm lub hauv siab - 8 rep.
2. Deadlift - 10 rep.
3. Tso rods - 10 rep.
4. Ib tug ceev khiav - 200 meters.
5. Sib ntswg - 25 rep.

Ua rau 2-3 ntau yam.

Raws li koj tau pom, rau beginners Complex yog heev hnyav, tab sis nws yuav cia coj zoo zog thiab endurance, raws li zoo raws li ho ua rau kom tus nqi ntawm cov nqaij loj nrog ib tug xuas thiab ua raws li.

Kev kawm rau tag nrho cov nqaij pawg rau cov ntxhais

Rau cov neeg hluas nkauj uas nyuam qhuav txiav txim siab yuav tsum tau koom nyob rau hauv lub gym, zoo ua hauj lwm txoj kev kawm cia li rau sab saum toj los yog hauv qab ntawm lub cev rau 1 workout. Cov tib mus rau cov neeg uas tsuas yuav tsis mus saib cov cuab rau ntau tshaj li 2 lub sij hawm ib lub lim tiam. kev kawm hauv paus ntsiab lus yog tsis sib txawv heev los ntawm cov neeg nyob rau hauv cov txiv neej. Kev vam meej nyob rau hauv loads mikroperiodizatsii, observance ntawm ib tug xuas thiab tsoom fwv - tag nrho cov no yuav tsum yog tam sim no tsis muaj xeem. Uas teev ce rau tag nrho cov nqaij pawg tsim cov neeg sawv cev ntawm lub ncaj ncees txiv neej pw? Ua ntej ntawm tag nrho cov, nws zaum-sawv (zoo tshaj plaws ua nrog me me tes taw hnyav li, tiam sis muaj ntau repetitions), rub nrog lub counterweight, tag nrho cov hom ntawm thrust, presses thiab ce rau cov xovxwm (sib ntswg, ceg nqa rau ib tug simulator, etc.). Nyob rau hauv dav dav, lub zog thiab teev nyob rau hauv cov kev cob qhia kev zoo sib xws rau cov txiv neej version, tab sis, ntawm chav kawm, tsim nyog los txo qhov nyhav thiab tus xov tooj ntawm le caag. Attendance tseem ceeb yog qhov kev siv ntawm muaj ce thaum lub gym Hnav (poj niam) hom. Them rau tag nrho cov nqaij pawg ua ntej pib ntawm txoj kev kawm - qhov no yog yam tseem ceeb heev nam. Nyob rau hauv kev, nws txhawj xeeb cov poj niam uas muaj ntau cov pob qij txha, thiab yog li ntawd yooj yim rau kev raug mob. Koj ncab thiab ib tug ntau yam ntawm aerobic zog - nws yuav pab tau disperse cov ntshav thoob plaws lub cev.

Nyob rau hauv xaus

Yog tsis muaj zoo los yog plohihi kev kawm cov kev pab cuam, vim hais tias txhua tus neeg yog txawv. Qhov tseeb tsis pub tuaj tos-lub hom phiaj txoj, uas yuav ua hauj lwm sib npaug zoo rau tag nrho cov ncaws pob. Cuaj kaum, tus saum toj no-hais cov kev pab cuam yog zoo tagnrho rau ntau, tshwj xeeb tshaj yog rau beginners thiab theem nrab ncaws pob. Shakes, faus thiab cuag koj cov hom phiaj!