Ci gaba na ci gaba: Yadda Za Mu Ci Gaba da Samun Riba Sa'ad da Ƙarshen Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙar Ƙarƙarin Ƙarƙarin Ƙarƙarin Ƙar Ƙarƙarin Ƙar Ƙarƙarin Ƙar Ƙarƙarin Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙarƙarin Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙar Ƙ

Idan kun wuce lokacin da kuka ƙara kilo 2.5 zuwa mashaya kowane mako, kun riga kun san cewa wannan hanyar ta daina aiki a wani lokaci. Bayan shekara biyu ko uku na horarwa sosai, ana auna ci gaba a kilogram a kowace shekara maimakon a mako, kuma hakan al'ada ne. Wannan shi ne game da yadda za a tsara horo sau daya kawai ƙara kadan ba ya aiki.

Dalilin da yasa ci gaban layi ya tsaya

Mai farawa ya dawo daga wani taro mai wuya tare da 60 kg a cikin 24 zuwa 48 hours. Idan ka yi kwanciya da nauyin kilo 180, wannan rukuni na biyar yana motsa sau uku na yawansa kuma yana ɗaukar kwanaki uku zuwa biyar don cikakken farfadowa. Kuma akwai karamin wuri don girma: ƙara 40 zuwa 60 kg zuwa squat a shekara ta farko gaskiya ne, yayin da 5 zuwa 10 kg a shekara bayan shekara ta huɗu kyakkyawan sakamako ne. Ƙarin ci gaba ba saurin abin da ka yi a matsayin mai farawa ba ne - lissafi ne dabam, da ƙananan tsalle-tsalle da aka rarraba a kan tsawon lokaci.

Ƙaddamarwa biyu: sakewa da farko, sa'an nan load

Maimakon ƙara nauyi a kowane zaman, saita wani maimaitawa kewayon da kuma motsa kaya kawai da zarar ka cika dukan kewayon a duk sets. Misali don bugawar benci, saiti 4 a cikin zangon 6-8 tare da 100 kg:

• Zama na farko: 8, 8, 7, 6 - nauyi ya kasance.
• Zama na biyu: 8, 8, 8, 7 - nauyi ya kasance.
• Zama na uku: 8, 8, 8, 8 - lokaci na gaba ka je 102.5 kg ka sake sauka zuwa 7, 6, 6, 6.

A kan manyan ɗagawa wannan sake zagayowar yana ɗaukar makonni uku zuwa shida a kowane tsalle na 2.5 kg. Don ƙananan motsi amfani da tsalle-tsalle 1 zuwa 2 kg.

Ginin da ke da hudu da daya.

Wani ƙwararren mai ɗaga kaya ba zai iya yin ƙoƙari iri ɗaya kowane mako ba. Tsarin mafi sauki wanda ke aiki shine mako biyar na mesocycle, wanda aka lissafa daga ƙididdigar ku na daya-reps max:

1. Mako na ɗaya: 4x5 a kashi 75 cikin dari
2. Mako na biyu: 4x5 a kashi 77.5 cikin dari
3. Mako na uku: 5x5 a kashi 80 cikin dari
4. Mako na huɗu: 4x3 a 85 zuwa 87.5 kashi
5. Mako na biyar: saukewa, 3x5 a kashi 60 cikin dari

A cikin gungu na gaba, ƙara kowane kashi da maki 2 zuwa 2.5, ko kiyaye kashi ɗaya da sabon, mafi girma. Gidaje biyu ko uku kamar wannan a kowace hawa a kowace shekara ta doke kullun kullun kusa da iyakar ku.

Ƙungiyar saman da kuma saitin baya-offs

Idan daidaitattun kashi suna jin tsananin, gudu daya mai nauyi saman saiti sannan ka sauke kaya: 1x3 da kuma a wani nauyi da ya bar ka daya wakili a cikin madadin, sa'an nan 3x5 da kuma a 10 zuwa 15 kashi kasa. Saitin saman yana sa ka saba da nauyin bar mai nauyi, saitin baya yana samar da ƙarar da ke gina tsoka.

Masu wakilci a cikin ajiyar maimakon ji

RIR shine yawan maimaitawa da za ku iya yi idan kun ci gaba da saiti. A aikace: kiyaye manyan lifts a RIR 1-2, kayan haɗi a RIR 2-3, kuma suyi aiki sau ɗaya a cikin makonni biyu ko uku, kuma kawai a kan aikin warewa. Idan ka shirya maimaitawa biyar a RIR 2 kuma da kyar ka samu biyar, ka rage saiti na gaba da kashi 5. Wannan ba wai baya bane, yana kare mako mai zuwa.

Da yawa sets da mako daya

Ga masu motsa jiki masu tasowa, 10 zuwa 20 na tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayay tsayay tsayayyar tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay Fara da tsari a 12 sets, ƙara daya ko biyu a mako har zuwa 18-20, sa'an nan da deload. Don squats da deadlifts, ƙidaya 8 zuwa 12 na tsauri a mako guda, tun da waɗannan sun fi tsada. Ka huta na minti 3 zuwa 5 tsakanin saiti mai nauyi, 90 zuwa 120 seconds a cikin keɓewa.

Ana shirya rage yawan aiki, ba a samu ba

Kowane hudu zuwa makonni shida, gudu a deload mako: rage adadin saiti (daga 16 zuwa 8) kuma kiyaye kaya, ko kiyaye saiti kuma sauke kaya zuwa kashi 60-65. Kwana biyar zuwa bakwai sun isa. Alamun da kake buƙatar daya da wuri: Bar gudun bayyane jinkirin a kan wani nauyi da cewa motsa sauƙi makon da ya gabata, karya barci, gidajen abinci ciwo da safe, hutawa zuciya rate up 5 zuwa 8 beats ga kwanaki da dama a jere.

Samun damar da za ta taimaka wa wannan horo

• Ƙarfin furotin: 1.6 zuwa 2.2 g da kilogram na nauyin jiki - a 80 kg wanda shine 130 zuwa 175 g a rana a cikin abinci uku ko hudu.
• Abin da ke cikin calorie: don samun, gudanar da 200 zuwa 300 kcal karin kullum, da nufin 0.25 zuwa 0.5 kashi na jiki nauyi da mako.
• Yadda za a yi barci: Sa'o'i 7 zuwa 9. Makonni biyu da ba su kai sa'o'i shida ba sun bayyana a cikin littafin horo, ba kawai a cikin zuciyarka ba.

Ku rubuta shi kuma ku yi hukunci a cikin makonni takwas.

Rubuta kaya, maimaitawa da RIR don kowane aiki. Yi la'akari da iyakarka a matsayin kaya x (1 + maimaita / 30): 140 kg don maimaitawa 5 yana ba da kimanin 163 kg. Kada ku kwatanta zaman zuwa zaman, ku kwatanta block zuwa block - idan ƙididdigar ku ta matsakaicin matsakaici ta kasance daidai bayan makonni takwas, canza shirin; idan ya karu 3 zuwa 5 kg, shirin yana aiki.

Lokacin da za ka je wurin likita

• Ciwo da ke ci gaba fiye da makonni biyu zuwa uku, ko farkawa da dare.
• Ƙarƙashin ƙaho, ƙyama ko raunana kama - wannan ba ciwo na yau da kullum ba ne.
• Ciwon haɗin gwiwa mai zafi tare da kumburi ko haɗin gwiwa wanda ke kulle.
• Ciwon kirji, maƙarƙashiya ko numfashi a ƙarƙashin kaya - bincika nan da nan.
• Rashin ƙarfin jiki da nauyin jiki fiye da makonni hudu zuwa shida duk da barci da abinci na al'ada.

Idan kun wuce shekaru 35, kuna da hawan jini, ko kuma kun dawo daga dogon hutu, ku je ku yi bincike kafin ku fara sabon aiki mai nauyi.

Gajerun bayanai

• Sai dai ƙara kaya da zarar ka cika dukan zangon maimaitawa a kowane saiti - yawanci tsalle 2.5 kg kowane makonni uku zuwa shida.
• Jirgin kasa a cikin 4 + 1 gungu: 75, 77.5, 80, 85-87.5 kashi, sa'an nan kuma wani de-load mako.
• Ka riƙe manyan lif a RIR 1-2 kuma ka fita daga aiki sau ɗaya a kowane mako biyu ko uku.
• Gudun 10-20 na tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayay. tsayayyar tsayayyar tsayayyar tsayayyar tsayayyar tsayay tsayayyar tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay tsayay ts tsayay ts ts tsayay ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts ts
• Protein 1.6-2.2 g/kg, barci 7-9 hours, da kuma hukunci ci gaba a kan makonni takwas, ba daya zaman.