Kuv yuav piav qhia txog cov tswv yim kev cob qhia rau cov neeg ncaws pob uas tsis anabolic steroids, uas yog "ncaj". Koj tuaj yeem xav qee hloov lossis hloov kho nws kom haum rau koj lub sijhawm lossis kev nyiam. Koj tuaj yeem ua qhov no, qhov tseem ceeb yog tias koj nkag siab cov hauv paus ntsiab lus ntawm txoj haujlwm no thiab ua raws lawv kom xwm yeem.
Qhov program no, hauv kuv lub tswv yim, yog qhov zoo rau tus txiv neej lossis tus txiv neej hluas uas ib txwm ua txij ua nkawm los ntawm ob peb hlis mus rau ib xyoos. Kuv xav tias tus neeg no tau kawm txog cov kev tawm dag zog (qhov no tseem ceeb heev, Kuv vam tias koj twb muaj nws lawm), thiab tus neeg no tau hloov kho nws txoj kev noj zaub mov kom raug (ntau dhau ntawm cov calories thiab protein ntau). Nws tsuas yog tias yog tias ob yam no tsis nyob ntawd, tom qab ntawd tsis muaj phiaj xwm, hauv txoj ntsiab cai, yuav ua haujlwm rau koj.
Lub sijhawm ntawm cov kev cob qhia los ntawm hnub ntawm lub lim tiam
Hnub Monday: quads, hamstrings, calves, abs
- Tuesday: so
- Hnub Wednesday: latissimus dorsi, posterior deltas, biceps
- Thursday: so
- Friday: hauv siab, tawm hauv ntej, triceps
- Hnub Saturday: so
- Hnub Sunday: so
Kuv tsuas faib cov deltas ua ob ntu (es tsis yog peb lub tsoos), yog li thaum kuv hais "pem hauv ntej deltas" Kuv txhais tau tias "pem hauv ntej hemisphere" thiab thaum "rov qab deltas" Kuv txhais tau tias "rov qab hemisphere". Qhov no yog qhov tseeb dua nyob rau hauv kev sib txuas nrog cov qauv ntawm lub cev ntawm peb lub xub pwg (lawv yuav tsum rub thiab tom qab ntawv ntu ua haujlwm, lossis thawb thiab tom qab ntawd cov ua haujlwm tom ntej). Txhua yam teebmeem cuam tshuam txog "nruab nrab ntawm thaj av" tsuas yog ua rau tibneeg tsis meej pem.
Koj cob qhia cov leeg ib leeg ib zaug txhua xya hnub, qhov no tsuas yog thawj zaug piv txwv. Nws yuav zoo heev yog tias koj yuav tau kho lub sijhawm no hauv kev coj ntawm lub sijhawm so. Txhawm rau kom nkag siab qhov no, koj yuav tsum khaws ib phau ntawv qhia kev cob qhia (muaj kev nce qib lossis so tsis txaus rau qhov no). Nyob rau hauv dav dav, muaj ntau ntawm cov neeg uas cob qhia ib leeg cov leeg txhua yim los yog txawm tias txhua kaum hnub.
Peb tau ua ke rub cov pab pawg rau ib hnub thiab thawb cov leeg mob rau hnub tom qab. Zoo, hnub peb peb nyias muaj nyias ib qho rau ntawm ob txhais ceg, yog pawg leeg ntau tshaj plaws. Qhov zoo ntawm qhov kev sib cais no yog qhov ntev dua "kev so kom txaus" rau txhua pawg leeg (txawm tias peb cov biceps thiab triceps ua haujlwm nruj me ntsis ib zaug ib lub lim tiam, tsis zoo li lwm cov phiaj xwm). So yog qhov tseem ceeb heev rau cov neeg ncaj. Yog li ntawd, thiaj li.
Hloov chaw ntawm hnub so yog pom tias yog kev xaiv. Tej zaum nws yuav yooj yim dua rau koj los so ob hnub so tom qab nraub qaum (thiab tsis yog ib qho) thiab qhia koj lub hauv siab tsis yog hnub Friday, tab sis hnub Saturday. Hauv qhov no, koj yuav muab ntau lub sijhawm so kom txaus rau lub cev tom qab kev cob qhia cov pab pawg leeg ntau tshaj plaws thaum pib ntawm lub limtiam (txhais ceg thiab sab nraud). Kho txhua qhov no kom zoo dua.
Koj lub hom phiaj tseem ceeb hauv kev cob qhia yog ua kom lub nra (qhov hnyav) hauv kev qoj ib ce. Nov yog qhov tseem ceeb ntawm kev cob qhia ncaj ncaj. Ua ntej txhua txheej, koj yuav tsum saib hauv koj phau ntawv qhia kev kawm (dab tsi yog qhov ua tau zoo hauv kev ua haujlwm dhau los) thiab sim ua ntau dua ua ntej. Txhua yam ntawm koj txoj hauv kev yog qhov tawm tsam kom tau qhov txiaj ntsig zoo tshaj plaws! Nov yog tib txoj kev kom tau txais kev nce qib.
Pib qhov twg ua ntej?
Ua ntej tshaj plaws, koj yuav tsum siv txoj kev no thiab xyaum nws los ntawm ob peb lub lis piam mus txog ob peb hlis (raws li nws tau tshwm sim). Feem ntau, tsuav yog muaj kev txhim kho hauv lub zog los ntawm cov kev tawm dag zog tseem ceeb.
Sai li qhov kev nce qib no maj mam poob (tom qab ntawd nws tshwm sim, zoo dua) koj nce mus rau macroperiodization, uas yog, koj poob phaus ntawm tag nrho cov khoom siv los ntawm 60% (ntawd yog, koj yuav ua haujlwm nrog tsuas 40% hauv thawj lub lis piam) thiab maj mam pib nce qhov feem pua ntawm kev qhia ua haujlwm kom txog rau thaum koj tau txais mus rau qhov paub 100%. Tom qab ntawd, koj yuav txuas ntxiv rau qhov hnyav rau barbell rau ib hlis.
Thiab thaum nws xaus (ib hlis kev nce qib), lossis theej, yog li nws tsis tas, koj tig rau micro-rov kho dua (hloov "teeb" cov haujlwm tom qab "nyuaj"). Qhov no yuav ua rau koj kom ncab txoj kev txaus siab rau lwm lub hlis lossis ob. Tej zaum ntau. Feem ntau, ua qhov no kom txog thaum muaj kev kawm tiav. Koj yuav tsum ua li cas tom qab no? Poob ceeb thawj dua 60% thiab pib nce, tsuas yog los ntawm qib siab dua. Yog li, kev nce ntaiv ib kauj ruam, koj yuav mus rau ob kauj ruam tom ntej. Nov yog koj lub tswv yim kev cob qhia ntuj.
Ua kom ib ce muaj zog
Hnub Monday: quads, hamstrings, calves, abs
- Zaum-sawv nrog ib rab riam ntawm xub pwg. Cov khoom ua kom sov: 3 x 15-20 reps. Cov haujlwm ua haujlwm: 4 x 6-10 reps
- Tuag tsawg ntawm ob txhais ceg ncaj. Cov khoom ua kom sov: 2 x 15-20 reps. Cov haujlwm ua haujlwm: 4 x 6-10 reps.
- Zaum Saib Xyuas Txuas Ntxiv. Cov khoom siv ua kom sov: 1 txog 20 reps. Cov haujlwm ua haujlwm: 4 x 6-10 reps.
- Zaum lossis sawv ntsug plab hlaub. Cov khoom ua kom sov: 2 x 15-20 reps. Cov khoom siv ua haujlwm: 4 x 10-15 reps.
- Dag noj dag haus. Cov txheej txheem ua haujlwm: 4 poob.
Tuesday: so
Hnub Wednesday: latissimus dorsi, posterior deltas, biceps
- Rub tawm ib ce (los yog rub tawm). Cov khoom ua kom sov: 2 x 5-20 reps. Cov haujlwm ua haujlwm: 4 x 6-10 reps.
- Bent dhau barbell uake. Cov khoom ua kom sov: 1 x 10-15 reps. Cov haujlwm ua haujlwm: 4 x 6-10 reps.
- Npuag Rwg. Cov khoom ua kom sov: 1 x 10-15 reps. Cov haujlwm ua haujlwm: 4 x 6-10 reps.
- Dumbbell Rows rau sab rau sab rau nram qab deltas. Cov khoom ua kom sov: 2 x 5-20 reps. Cov haujlwm ua haujlwm: 4 x 6-10 reps.
- Tsa EZ-bar (nkhaus) rau biceps thaum sawv. Cov khoom ua kom sov: 2 x 5-20 reps. Cov haujlwm ua haujlwm: 4 x 6-10 reps.
Thursday: so
Friday: hauv siab, tawm hauv ntej, triceps
- Lub rooj ntev zaum xovxwm dag ntawm ib lub rooj sib txig upward. Cov khoom ua kom sov: 2 x 5-20 reps. Cov haujlwm ua haujlwm: 4 x 6-10 reps.
- Dumbbell lub rooj ntev zaum nias ntawm lub rooj zaum qis qis. Cov khoom ua kom sov: 1 x 10-15 reps. Cov haujlwm ua haujlwm: 4 x 6-10 reps.
- Lub rooj ntev zaum nias ntawm lub hauv siab thaum sawv ntsug (tub rog xovxwm). Cov khoom ua kom sov: 2 x 5-20 reps. Cov haujlwm ua haujlwm: 4 x 6-10 reps.
- Tsa lub dumbbells nyob rau hauv pem hauv ntej ntawm koj (txog qib taub hau). Cov khoom ua kom sov: 1 x 10-15 reps. Cov haujlwm ua haujlwm: 4 x 6-10 reps.
- Daim di muag ntawm qhov tsis xwm yeem (muab taub hau). Cov khoom ua kom sov: 2 x 15-20 reps. Cov haujlwm ua haujlwm: 4 x 6-10 reps.
Hnub Saturday: so
Hnub Sunday: so
Nyob rau hauv tag nrho cov kev tawm dag zog, koj yuav tsum xub ua cov khoom sib tw sov nrog lub teeb hnyav thiab cov reps siab, thiab tsuas yog tom qab ntawd ua haujlwm teeb nrog tsawg dua reps.
Cov kev xaiv nyob rau hnub "rov qab" nruab nrab ntawm cov rub tawm lossis cov hnub nyoog ntawm lub pob ntsug yog nyob ntawm koj lub zog thiab txheej txheem. Yog tias koj tuaj yeem hnov koj sab nraub qaum (thiab tsis yog koj npab) zoo thaum rub tawm thiab tuaj yeem ua lawv yooj yim, ces ua cov rub tawm (qhov no yog qhov kev xaiv zoo tshaj). Yog tias koj tsis tuaj yeem rub tawm zoo tag nrho (koj lub dab teg, biceps lossis sab nraub qaum yog txhaws txhaws ntawm koj sab nraub qaum), tom qab ntawd nqa cov kab ntsug ntawm cov kab ua ntej qoj ib ce. Yog li koj tuaj yeem txo lub nra thiab ua rau txoj kev tshaj lij rau cov neeg, thauj yam koj xav tau (uas yog sab nraub qaum).
Cov txheej txheem rau kev ua Dumbbell Side Kab mus rau Rear Deltas txawv los ntawm cov viav vias ib txwm mus rau nruab nrab deltas thiab los ntawm barbell rub mus rau lub puab tsaig. Qhov no yog ib yam dab tsi nyob nruab nrab. Qhov kev pom zoo tseem ceeb hauv kev siv dag zog ntawm no yog - "ua haujlwm nrog lub lauj tshib" piv txwv li. thaum rub dumbbells, xav txog koj lub luj tshib (sim kis rau lawv mus rau sab thiab nce mus). Qhov no yuav tua kom ntau li ntau tau lwm cov leeg tawm los ntawm kev ua haujlwm, tshwj tsis yog rau posterior hemisphere ntawm deltas. Qhov kev pom zoo thib ob yog kom tsis txhob tsa koj lub luj tshib dhau (saum toj kawg nkaus rau lub luj tshib yuav tsum nco ntsoov hauv qab lub xub pwg).
Txog kev qhia biceps, Kuv pom zoo kom siv EZ bar yog tias ua tau, i.e. "Nkhaus" barbell hauv kev txiav txim siab kom txo lub ntsaws rau ntawm caj npab. Ntau zaus, thaum lub zog ua haujlwm rau cov khoom siv biceps, peb raug yuam kom nres tsis yog vim tias muaj ntau dhau ntawm biceps, tab sis vim yog nkees caj npab. Txhawm rau tshem tawm qhov tshwm sim no, nws txaus txaus los coj caj dab caj dab. Hauv kuv lub tswvyim, qhov kev tawm dag zog no yog qhov yooj yim dua, vim tias nws tso cai rau koj ua haujlwm nrog ntau dua qhov hnyav.
Qoj ib ce "Tsa lub dumbbell nyob rau hauv pem hauv ntej ntawm koj" yog tsom rau tsim lub hauv ntej hemisphere ntawm koj deltas. Qhov no yog qhov kev tawm dag zog sib cais, yog li sim tsis txhob "khib lav" ntau dhau (tsis txhob pov thawj qhov hnyav los yog nrog koj txhais taw) hauv nws. Tsis txhob ua rau koj txoj haujlwm yooj yim dua, tab sis ua rau nws nyuaj. Ntshiv me ntsis rau pem hauv ntej, thiab tsa lub dumbbell nws tus kheej tsuas yog rau qib qhov muag, tswj kev nruj ntawm cov ntsiab lus sab saud thiab hauv qab ntawm qhov kawg. Qhov kev qoj ib ce no muaj kuab heev tom qab kev sib txuas ntawm cov nias ntawm lub hauv siab thiab lub xub pwg, vim tias nws ua tiav nrog ib qhov kev rho tawm.
Nco ntsoov tias koj lub hom phiaj yog ua kom tiav koj cov kev sim nyob hauv 45-60 feeb. Tsawg me ntsis yog qhov ua tau. Tsis muaj ntxiv lawm. Nej lub cev yuav dhau heev dhau lawm. Yog tias koj xav ntxiv qhov thau tawm, tom qab ntawd nws raug tso cai rau ntxiv ib qho ntxiv nyob hauv qee qhov qoj ib ce, tab sis qhov no yuav tsum tsis txhob cuam tshuam lub sijhawm ntawm kev ua. Ntawd yog, thaum koj ntxiv teeb tsa, txiav rov qab me ntsis ntawm cov teeb tsa kom haum rau hauv nrog lub sijhawm teeb tsa. Lub sijhawm koj sim ua haujlwm luv dua, zoo dua. Qhov no yog qhov tseem ceeb heev rau qhov "ncaj".
Feem ntau, coj tus qauv no nrog koj phau ntawv qhia kev cob qhia thiab xyaum nws kom txog thaum koj tuaj yeem ntxiv qhov hnyav ntawm lub tshuab ntsuas. Los ntawm txoj kev, koj yuav tsum tsis txhob ntxiv ntau dhau. Piv txwv li, yog tias koj lub rooj ntev zaum nias yog 80 kg, tom qab ntawd ib qho, qhov siab tshaj ob zaug ntawm qhov hnyav nce hauv ib lub lis piam yog ntau tshaj qhov txaus. Tsis txhob xav txog yuav ua li cas "txeeb" ntau dua thiab sai sai. Xav txog yuav ua li cas txuas ntxiv ua ntu zus ntawm kev nce qib. Zoo dua nws yuav 500 grams tauj ib lim tiam, hauv rau lub hlis, dua li 2 phaus rau ntau lub lis piam thiab tom qab ntawv nres ntawm qhov ua tiav. Nco ntsoov tias koj cov kev xaiv muaj tsawg. Koj tsuas tuaj yeem ua tiav nrog kev qhuab qhia hlau thiab kev soj ntsuam lub hom phiaj.
