Gidan motsa jiki na gida don 500 KM: abin da za a saya da kuma yadda za a horar da

Don 500 KM ba za ku iya gina dakin motsa jiki ba, amma za ku iya gina kusurwa inda horo mai tsanani ya faru sau uku a mako don shekaru. Dabarar ita ce kashe kowane alama a kan kaya wanda ke rufe mafi yawan tsarin motsi, ba a kan na'ura wanda ke yin abu daya ba. A ƙasa akwai kasafin kuɗi guda biyu, da tsarin da kayan aiki suke tallafawa, da kuma jerin abubuwan da ba su da daraja saya.

Dokar farko: Ka sayi kaya, ba ta'aziyya ba

Muscle yana girma daga saiti mai wuya da aka ɗauka kusa da gazawar, ba daga yadda benen yake da kyau ko yadda inji yake da kyau ba. Don haka kaya da za su iya hawa ya zo na farko, kuma duk abin da ke gaba. Idan kana da zabi tsakanin wani 150 KM benci da kuma wani 10 kg nauyi, kai da nauyi za ka iya improvise wani benci da kujera da bene, ba za ka iya improvise juriya.

Zaɓin A: daidaitaccen dumbbells a matsayin tushe

Wannan shi ne zabi idan burin ku shine tsoka kuma kuna son shirin latsawa, layi da kuma kwantar da hankali.

• Ma'aurata masu daidaitawa, 2 × 22424 kg 260 260 3 320 KM. Kimanin kashi 70 cikin dari na kasafin kudin, kuma hakan daidai ne.
• Ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙofar ƙ ƙ ƙ ƙ ƙ ƙ ƙofar ƙ ƙ ƙ ƙ ƙ ƙofar ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ ƙ 40 70 70 KM. Bincika don ƙayyadadden ƙarfin akalla 100 kg.
• Rubutun roba, 100 × 200 cm, 10 mm mai kauri 50 508080 KM. Yana kare bene kuma yana rage hayaniya.
• Saitin madaukai na juriya, 10 zuwa 40 kg na janyewa 406060 KM. Don taimakon jan-baya, aikin kafada da kuma warming-ups.

Jimlar 3905530 KM. Idan ka wuce, ka sauka zuwa ga dumbbells da ke da nauyin kilo 20 a kowace hannu maimakon yanke bar.

Zaɓin B: biyu kettlebells da nauyin jiki

Ka ɗauki wannan idan wurin yana da ƙunci, kana kuma son motsa jiki, kuma ba ka damu da wasu motsa jiki na keɓewa ba.

• 16 kg na kettlebell 90 130 KM
• 24 kg na kayan aiki na kayan aiki 130 180180 KM
• Ƙarƙashin ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙira 40 40 70 70 KM
• 10 mm mat da aka yi amfani da shi 508080 KM
• Tsalle igiya da wasu 'yan ƙungiyoyi 406060 KM

Jimlar 3505520 KM. Ƙungiyoyi biyu suna rufe squats, hinges, swings, matsawa sama da kuma ɗaukar kusan dukkanin jiki.

Abin da za a tsallake

• All-in-daya gida inji karkashin 800 KM igiyoyi da bearings sassauta cikin watanni da kuma saka kaya ne m.
• Ƙarƙashin filastik da aka cika da yashi ko siminti suna fashewa kuma ba za a iya ɗaukar nauyi ba idan ka ƙarfafa.
• Allunan motsi, masu motsa jiki na lantarki, da duk wani abu da ke ba da tabbacin asarar mai daga wani ɓangare na jiki.
• Wani benci mai lankwasawa da aka sanya shi zuwa 100 kg wannan shine nauyin jikinka da nauyin, don haka bai isa ba.
• Duk wani kayan aiki ba tare da ƙimar kaya a cikin ƙayyadaddun bayanai ba.

Shirin: sau uku a mako

Zauren A da B suna maye gurbin: A-B-A a mako guda, B-A-B a mako na gaba, koyaushe tare da akalla rana ɗaya ta hutawa tsakanin. Ka huta 90 120 seconds a kan manyan lif, 60 seconds a kan sauran. Kowace zaman yana da minti 45-55.

Taron A

1. 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 Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ
2. Tsaye na dimbin yawa na dimbin yawa 3 × 81010
3. Ƙarƙashin ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙirar ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙin ƙ
4. 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 Ƙarƙashin Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ
5. Ƙungiyar 3 × 40 seconds

Taron B

1. Ƙungiyar ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwarƙwarƙwarƙwarƙwar ƙwar ƙwarƙwar ƙwar ƙwarƙwar ƙwar ƙwarƙwarƙwar ƙwarƙwarƙwar ƙwar ƙwarƙwar ƙwar ƙwarƙwarƙwar ƙwar ƙwarƙwar ƙwar ƙwarƙwar ƙwar ƙwarƙwarƙwar ƙwarƙwarƙwar ƙwar ƙwar ƙwarƙwar ƙwar ƙwarƙwar ƙwar ƙwar ƙwarƙwar ƙwar ƙwar ƙwarƙwarƙwar ƙwarƙwar ƙwar ƙwarƙwar ƙwar ƙwarƙwarƙwar ƙwarƙwarƙwar ƙwar ƙwar ƙwarƙwarƙwarƙwarƙwar ƙwar ƙwarƙwarƙwar ƙ
2. Tashi-up, ko 5 na biyu negative idan ba za ka iya yi da su ba tukuna 4 × 58
3. Ƙasa ko bencin buga ƙuƙwalwar ƙafa 4 × 81010
4. Ƙarƙashin ƙwanƙwasa tare da ƙwanƙwasa a kan ƙwanƙwasa 3 × 12
5. Manomi yana ɗaukar 4 × 40 mita, ko 4 × 40 seconds a wuri

Yadda za ka samu ci gaba sa'ad da ka rasa nauyi

Ƙarancin kuɗi yana nufin ƙarancin aiki, saboda haka ci gaba dole ne ya zo daga wani wuri. Tsarin da ke aiki:

1. Ƙara maimaitawa zuwa saman kewayon, misali daga 3 × 8 zuwa 3 × 12, sannan kawai ƙara nauyi.
2. Slow saukar lokaci zuwa 3 seconds guda kaya, da yawa wuya sa.
3. Canja zuwa sigar guda ɗaya: Rabuwa da squats maimakon squats, latsa hannu daya.
4. Yanke hutu daga 120 zuwa 60 seconds tare da wannan saitin da wannan nauyi.
5. Ƙara saiti ɗaya a mako, har zuwa matsakaicin saiti 5 a kowane motsa jiki.

Kuma a gefe guda, 1.62.22.2 g na furotin a kowace kilogram na nauyin jiki kowace rana kuma 79 hours na barci yi fiye da sakamakon fiye da wani karin na'ura za ka iya saya da sauran 100 KM.

Sarari da makwabta

Kana bukatar mita 2 × 2 na fili bene da 220 cm na rufi domin sama latsa. Ka ajiye kaya masu nauyi, kada ka sauke su; wani matashin kai mai tsawon mil 10 da tsohuwar katifa a ciki ya kashe yawancin tasirin. Idan kana horarwa a cikin wani fili, ka ci gaba da tsalle-tsalle da kuma yin rawa kafin karfe 9 na dare.

Lokacin da za ka je wurin likita

• Ciwo ko matsin lamba a kirji, numfashi ko maƙarƙashiya yayin aiki dakatar da zaman kuma a bincika shi nan da nan.
• Ba tare da magani ba matsa lamba na jini sama da 140/90, ciwon sukari, cututtukan zuciya ko ciki yarda da kaya kafin ka fara.
• Ciwon haɗin gwiwa wanda ya wuce makonni biyu, ko kuma ya fi muni daga zaman zuwa zaman.
• Rashin jin daɗi, ƙuƙwalwa ko rauni yana tafiya a kafa ko hannu.
• Fiye da shekara guda daga horo, da nauyin kima da shekaru sama da 40 ɗan gajeren bincike kafin zaman farko.

Gajerun bayanai

• Mafi yawan 500 KM ke zuwa kaya wanda zai iya kara: daidaitawa dumbbells ko biyu kettlebells.
• Ƙara wani jan-up mashaya, a 10 mm mat da wani band sa cewa shi ne dukan kit.
• Za a yi zaman uku a mako, a yi zaman biyu a kowane lokaci, kowane na minti 45 zuwa 55.
• Idan nauyin ya ƙare, ci gaba ta hanyar maimaitawa, jinkirin jinkiri, bambancin guda ɗaya da kuma hutawa.
• Injin da ke ƙasa da kilomita 800, sand-cika filastik dumbbells da farantin rawar jiki kuɗi ne da aka ɓata.