Barka da safiya: Yadda Za a Yi Maimaitawa da Kuma Yadda Za a Ci Gaba

Barka da safiya suna da sauki: Bar a kan baya, hinge a cikin kwatangwalo, tashi a baya. Abin da ke damun shi ne wannan yana daya daga cikin 'yan motsa jiki inda nauyi mai yawa ba kawai ya sa saitin ya yi wuya ba, yana kai tsaye cikin ƙananan baya. Ga ainihin fasalin: nawa sets, nawa reps, da kuma yadda za a ƙara nauyi a cikin makonni ba tare da tsammani.

Abin da lif ɗin yake horarwa

Ƙashin ƙugu da ƙashin ƙugu suna motsawa; ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin ƙwayoyin Ba kamar motsa jiki na Romaniya ba, inda nauyi yake zaune a hannunka kusa da jikinka, a nan bar yana kan bayanka. Hannun hannayen hannu ya fi tsayi, don haka lokacin da ke ƙasa da baya ya fi girma a daidai nauyin.

Sakamakon da ke faruwa: Kilo 60 a cikin safiya mai kyau yana da wuya a kan baya fiye da kilo 60 a cikin RDL. Yi tsammanin amfani da kusan 30~50% na nauyin RDL naka. Mutanen da suke ɗauke da lambobin RDL na yawanci suna koyon wannan a cikin kwanaki biyu ko uku na tsananin, fushi a ƙasan baya.

Aikin kisa: abin da dole ne ya zama daidai

1. Bar a kan ƙananan tarkon ko dan kadan, ƙafafun kafafu-fadi zuwa kimanin 10 cm fadi.
2. Gindi lankwasa 102020 digiri da kuma su zauna a can.Ka yi tunani . Wannan ba wani wurin zama ba ne.
3. Ƙafafun suna tafiya a baya; jikin jiki ya sauka. Manufar ita ce ta shimfiɗa hamstring, ba ƙananan jiki ba.
4. Ka sauka kawai har sai ka bar baya. Ga mafi yawan mutane wannan shi ne jiki a 306060 digiri daga bene, ba layi daya.
5. Ka zo ta hanyar tura kwatangwalo gaba da kuma matsawa gindi. Babu jingina baya a saman.

Yadda ake numfashi: numfashi a saman, riƙe da brace ta hanyar saukowa da rabi na farko na hawa, numfashi kusa da kulle. 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 Sa'a 2 3 a ƙasa, babu hutawa a ƙasa, 1 2 seconds sama. Idan ba za ka iya riƙe wannan saurin ba, nauyin yana da nauyi.

Da yawa sets da kuma maimaitawa

Makonni 4 da 6 na farko

23 sets na 1012 maimaitawa. Ƙaddamarwa: wani komai na 20 kg Olympic bar, ko 101515 kg bar idan 20 kg sa ka baya zagaye. Ka huta na dakika 60 da 90. Manufar a nan ba kaya ba ne, yana da cewa rep 1 da rep 12 suna kama da juna.

Matsakaicin matsakaici

34 sets na 810 reps a kusan 2540%40% na mafi kyau squat. Idan ka durƙusa da kilo 100, wannan shine kilo 254040. Ka huta 90 120 seconds. Ka bar 23 maimaitawa a cikin ajiya (RPE 78)8) babu saiti don gazawar wannan.

Ƙaddamarwa

35 sets na 58 reps, har zuwa kusan 50% na squat, da wuya fiye da haka. Ka huta na dakika 120 zuwa 150. Har yanzu babu ƙoƙarin da ya fi dacewa: Gwajin 1RM da safe yana da haɗari da yawa fiye da duk abin da ka koya daga gare ta.

Jimlar mako-mako: 48 aiki sets, raba cikin zaman 2 aƙalla awanni 48 tsakanin. Fiye da haka ba safai yake ƙara wani abu ba kuma a hankali yana cinye farfadowar da kake bukata don squats da deadlifts.

Inda ya tafi a zaman

Mafi kyau a matsayin motsa jiki na biyu ko na uku a kafa ko baya a rana, bayan squats ko deadlifts. Idan ka sa shi a farko, ka bar minti 58 kafin babban lif dinka kuma ka kiyaye shi mai haske. Kada ku yi shi a rana kafin nauyi mai nauyi masu tsayayyar tsayayyar suna murmurewa a hankali fiye da yadda suke ji, sau da yawa 487272 hours.

Yadda za a ci gaba

Sau biyu ci gaba shine mafi aminci model a nan: Ka fara da maimaitawa, nauyi na biyu.

1. Fara da saiti uku na takwas ta amfani da nauyin da za ka iya buga don kimanin 12.
2. Ƙara daya maimaitawa da sa kowane mako, har zuwa 3x12.
3. Da zarar ka buga 3x12 tare da tsabtace tsari, ƙara 2.55 kg da kuma sauke baya zuwa 3x8.

Misali na mako takwas farawa daga 40 kg: mako 1 3x8 a 40 kg; mako 2 3x10; mako 3 3x12; mako 4 3x8 a 45 kg; mako 5 3x10; mako 6 3x12; mako 7 3x8 a 50 kg; mako 8 3x10. Wannan shine kilo 10 a cikin watanni biyu, kusan kashi 25 cikin dari kuma wannan yana da sauri.

Idan ka tsaya a wannan maimaitawa da aka ƙidaya makonni biyu a jere, yanke 10% daga mashaya kuma maimaita sake zagayowar. Idan baya yana ciwo kuma ƙashin ƙugu ba ya ji, to, nauyin yana da nauyi sosai ko da ka yi maimaitawa nawa.

Bambance-bambancen da ke da amfani

• Ina zaune Barka da safiya yana fitar da hamstrings kuma yana nufin masu kafa; amfani da 2030%30% kasa nauyi, 3x810.10.
• Band da safe Saitin 2 na 152020 a matsayin dumi kafin squats.
• Tsaron tsaro ya fi sauƙi a kafaɗa kuma ya fi sauƙi a riƙe baya.
• Matsayin da ya fi girma ƙarin glute da adductor, yawanci yana ba da damar 51010 kg ƙarin.

Kuskuren da ake yawan yi

• Nauyin da ya wuce kima, don haka ƙananan baya yana kan 'yan maimaitawa na ƙarshe.
• Jinƙan gwiwoyi a kan hanyar sauka, yana mai da shi mummunan ƙuƙwalwa.
• Bar yana zaune a sama, a kan wuyansa maimakon a kan tsoka.
• Fitowa daga kasa maimakon farawa mai sarrafawa.
• Gudanar da shi a kowane zaman da kuma rushe deadlift dawo da.

Lokacin da za ka je wurin likita

Ciwon tsoka na kwanaki 1 3 bayan sabon motsawa al'ada ne. Waɗannan ba:

• Ciwo da ke sauka a kafa, ƙyama, ko rauni a ƙafa.
• Ciwon baya wanda ya wuce kwanaki 71010 ko ya kara muni da daddare da kuma lokacin hutawa.
• Wani ciwo mai tsanani a tsakiyar sa wanda ya tilasta maka ka dakatar da wakilin.
• Duk wani asarar fitsari ko na hanji wannan shine rana guda, kulawar gaggawa.

Idan kana da tarihin ciwon baya, ciwon baya, ko kuma tiyata na kashin baya, ka tattauna da likita ko kuma likitan motsa jiki kafin ka ƙara yin safiya mai kyau a cikin shirinka.

Gajerun bayanai

• Masu farawa: 23 sets na 1012 tare da bar 20 kg; tsaka-tsaki: 34x810; ci gaba: 35x58.8.
• 48 aiki sets a mako, a kan 2 zaman akalla 48 hours baya.
• Yi amfani da 25-50% na nauyinka na kwantar da hankali kuma kada ka gwada 1RM a kan wannan lif.
• Ci gaba ta hanyar ci gaba biyu: gina zuwa 3x12, sa'an nan +2.55 kg da kuma dawo zuwa 3x8.
• Ciwo a kafa, rashin jin daɗi, ko rashin ƙarfi na ƙafa yana nufin tsayawa kuma a duba shi.