Ƙarƙashin ƙwanƙwasa: yawan saiti da maimaitawa, da kuma yadda za a ci gaba

Yawan motsa jiki da za a yi a kowane mako, yadda za a kara nauyi ba tare da jinkiri ba, da kuma kuskuren da za a yi a hankali.

Ƙarƙashin ƙugu yana ɗaya daga cikin ƙananan ɗagawa inda ci gaba yake da sauƙi a auna sandar ta tashi, kaya ya tashi, kuma yana nunawa a takarda. Matsalar ita ce yawancin mutane ko dai suna gudu kaɗan a mako, ko kuma suna bin nauyi tare da saitin da ke ba da rabin aikin ga ƙananan baya. Ga ainihin lambobin: yawan saiti, wane zangon sakewa, da kuma yadda za a kara kaya don kada ku zauna a nauyi guda na watanni uku.

Abin da ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar ƙwaƙwalwar.

Ƙarƙashin ƙwanƙwasa yana ɗaukar nauyin ƙwanƙwasa a saman motsi, a cikin cikakken ƙwanƙwasa ƙwanƙwasa daidai inda squats da deadlifts suna samun sauƙi. Ka ɗauki wannan a matsayin ƙarin ga squats da lunges, ba maye gurbin ba. Idan shi ne kawai ƙaramin jiki da kake gudu, ka tsallake aiki mai nauyi a cikin zurfin hip flex, wanda shine inda yawancin quad da hamstring girman ya fito.

Saitin: Bayanai biyar da suka yanke shawara akan komai

Matsayin benci: 354545 cm. Ƙarƙashin ƙwanƙolin ka na kafaɗun kafaɗun ka yana kan gefen benci ba wuyanka ba, ba tsakiyar baya ba.
Ƙafafun kafa: Takalman kafa 202525 cm a gaban kwatangwalo, fadi ko dan kadan. Duba: A saman, shin ya kamata ya kasance a tsaye.
Ribs da chin: Ƙafafun da aka yi a hankali, idanu gaba da ƙasa a cikin dukan saiti. Ka dubi rufin kuma ƙananan baya ya ɗauki.
Yanayin motsi: a saman, jiki da cinya suna samar da layi ɗaya. Ƙarin baka a cikin ƙananan baya ba ƙari range, shi ne wani daban-daban motsa jiki.
Saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin saurin sa 1 na biyu sama, 1 2 na biyu dakatar a saman, 2 seconds saukar. Wannan dakatarwa ita ce ta raba turawa daga jefa sandar da kwatangwalo.

Da yawa sets da mako daya

Jimlar aikin glute ya sauka a 102020 na tsauri a mako a duk ayyukan. Jigilar hip ta rufe 499 daga cikinsu, an raba su zuwa zaman biyu zaman daya na shida masu nauyi yawanci yana nufin biyun da suka gabata ba su da inganci.

Masu farawa (ƙasa da watanni 6 na horo): Saiti uku na 812, sau biyu a mako.
Matsakaicin matsakaici: 34 sets, sau biyu a mako, ta amfani da daban-daban sakewa jeri a cikin biyu zaman.
Ƙaddamarwa: 45 sets a kowane zaman, sau biyu zuwa uku a mako, tare da akalla sa'o'i 48 tsakanin su.

Gudanar da aiki na aiki 1 3 reps jin kunya na gazawar. Kawai ka yi rashin nasara a karshe, ba kowane mako ba.

Ƙididdigar ƙididdiga: Zaɓi uku, yi amfani da su don ayyuka daban-daban

58 maimaitawa: aikin ƙarfin, 2.53 minti hutawa tsakanin sets. Ya cancanci a ƙara shi bayan makonni 81010 na ingantaccen fasaha.
81212 maimaitawa: da tsoho kewayon ga size, 2 minti hutawa. Ka yi amfani da mafi yawan lokacinka a nan.
152525 maimaitawa: daya haske gama saitin, 609090 seconds hutawa. Yana da amfani, amma kada ka gina wani shiri a kai.

Yadda za a ci gaba

Hanyar mafi sauki ita ce ci gaba biyu: Maimaitawa suna tashi da farko, kaya yana tashi na biyu.

Zaɓi wani zangon, ka ce 3 sets na 812.12.
Fara da nauyin da zai ba ka maimaitawa 899 a saiti na farko tare da 2 a cikin ajiya.
A kowane zaman, ƙara 12 maimaitawa zuwa saiti ɗaya ko biyu.
Lokacin da duka uku sets buga 12 tsabta reps, ƙara nauyi da kuma sauke baya zuwa kasa na kewayon.

Girman tsalle: 5 kg yayin da kake kasa da 100 kg a kan mashaya, 2.5 kg sama da haka. Idan dakin motsa jiki ba shi da farantin kilogiram 1.25, saya takalma ba tare da su ba, ci gaba bayan 120 kg ya zama tsammani.

Matsayin gaskiya shine 51010 kg a kowane wata a shekara ta farko da 2.5 2.55 kg a kowane wata a shekara ta biyu. Duk wani abu da ya fi sauri yawanci yana nufin kewayon motsi yana raguwa a hankali.

Gudun mako takwas ga wanda ya fara da kilo 60: mako 1 3x8 a 60 kg; mako 3 3x11 a 60 kg; mako 4 3x8 a 65 kg; mako 6 3x12 a 65 kg; mako 7 3x8 a 70 kg; mako 8 saukewa, saiti 2 na 6 a 55 kg.

Idan ka jinkirta

Idan lambobin suna da daidaituwa makonni biyu a jere, ɗauki mako mai sauƙi: rabin saitin a kusan kashi 70 cikin dari na yawan nauyin ku. Idan hakan bai motsa shi ba, ka bincika barci (ƙasa da awa 7 ne yawanci ke jawo hakan), furotin (ka yi ƙoƙari ka samu gram 1.6 zuwa 2.2 a kowace kilo na nauyin jiki a rana), kuma ka bincika ko ka yi wasu motsa jiki na ƙugu a cikin wata ɗaya da ya shige.

Kuskuren da ake yawan yi

A benci 55 cm ko mafi girma, don haka saman lif ya zama ƙananan baya.
Ƙafafun suna da nisa sosai, don haka hamstrings suna yin aikin da ya kamata gindi ya yi.
Babu hutu a saman da kuma wani hip swing lambobin tashi, da tashin hankali ba.
Tsayawa numfashi a cikin dukan sa maimakon numfashi a kan hanyar sama.
Bar ba tare da padding a fadin kwatangwalo, don haka sa ya ƙare daga ciwo, ba gajiya.

Lokacin da za ka je wurin likita

Yana da kyau mutum ya ji ciwo na kwana ɗaya ko biyu bayan ya yi aiki sosai. Ka je wurin likita idan kana da ciwon ƙashin ƙugu ko ciwon ƙugu wanda ya ci gaba fiye da mako biyu duk da hutawa, ciwon da ke sauka a kafafunka a ƙasa da gwiwarka, ƙyama ko rauni a ƙafa, ciwon ƙashin ƙugu, ciwon da ke farkawa da dare, ko kuma wani alamun da ya fara bayan faɗuwa ko faɗuwa. Idan kana da ciki ko kuma a cikin watanni na farko bayan haihuwa kuma ka ji matsin lamba na ƙashin ƙugu ko kuma fitsari yana ɓoyewa a ƙarƙashin matsa lamba, ka tuntubi likita ko likitan ilimin lissafi na ƙasan ƙashin ƙugu kafin ka ƙara kaya.

Gajerun bayanai

Yi 49 na tsananin tsananin tsananin tsananin tsananin mako, raba cikin zaman biyu.
Ku ciyar da mafi yawan horo a cikin 812 reps range, 13 reps daga gazawar.
Tsayawa na dakika 1 2 a saman da kuma madaidaiciyar kafa suna da daraja fiye da karin kilo 10.
Ƙaddamarwa biyu: isa saman kewayon, sa'an nan kuma ƙara 2.55 kg kuma sauke baya.
Makonni biyu ba tare da motsa jiki ba yana nufin saukewa, ba wani saiti ba.