Horar da ƙarfi vs. Horar da bayyanar: Abin da Ya Bambanta

Ƙarfi da kuma siffa ba ɗaya ba ne, ko da yake duka biyun suna farawa ne da irin wannan ƙarfe a hannunka. Bambanci ba shine yadda kake gumi ba yana da yawan maimaitawa, sauran tsakanin saiti, da abin da ka rubuta mako zuwa mako. Ga abin da ke canzawa idan burin ya canza.

Abin da jikinka yake yi a kowane yanayi

A cikin makonni 8 zuwa 12 na horo na ƙarfin jiki, yawancin ci gaba ya zo daga tsarin juyayi: mafi kyawun fasaha, saurin daukar motoci, mafi kwanciyar hankali. Wannan shine dalilin da ya sa mai farawa zai iya ƙara 20 zuwa 30 kg zuwa squat a cikin watanni uku yayin da kewayon cinyarsa ya motsa da santimita ɗaya ko biyu.

Girman tsoka yana buƙatar wani abu dabam isa mai wuya da aka yi kusa da rashin cin nasara, yi shi akai-akai. Lambar da aka ambata ita ce: 10 zuwa 20 aiki sets da tsoka kungiyar da mako dayaKa yi tunani . A ƙasa da saiti shida ci gaba yana da jinkiri; sama da 25 yawanci kuna tara gajiya da ba za ku dawo daga ba.

Lambobin da ke raba shirye-shiryen biyu

Horar da ƙarfi

• Masu gabatarwa: 15 a kowace saitin aiki, kusan 80992% na mafi yawan maimaitawa daya
• Ƙungiyoyin aiki: 36 a kowace babbar lif
• Ka huta: 35 minti tsakanin aiki sets
• Ayyukan motsa jiki a kowane zaman: 35,5, gina a kusa da squat, deadlift, benci latsa da kuma sama latsa
• Kusa da gazawar: bar 13 maimaitawa a cikin ajiya; ba su tafi zuwa ga gaskiya gazawar a kan iyakar lifts

Horar da mutane don su yi kyau

• Masu gabatarwa: 615 a kan ɗagawa mai haɗuwa, 122525 a kan aikin warewa
• Ƙungiyoyi: 1020 ga kowane rukuni na tsoka a mako, ya raba cikin zaman biyu don wannan rukuni
• Ka huta: 60120 seconds, kamar yadda kadan kamar 45 seconds a kan kadaici aiki
• Ayyukan motsa jiki a kowane zaman: 58,8, ciki har da akalla motsawa daya wanda ke ɗaukar tsoka a cikin matsayi mai tsawo
• Kusa da gazawar: 02 maimaitawa a cikin mafi yawan saiti

Bambanci mafi girma a aikace shine hutawa. Idan ka ɗauki dakika 60 tsakanin saitin kwantar da hankali, saiti na biyu ya daina zama gwajin ƙarfi kuma ya zama gwajin jimiri nauyi iri ɗaya akan sandar, motsawa daban.

Yadda mako ke kama

Ƙarfi, zaman uku

1. 4x3 squat (kimanin 85%), 4x5 bench press, barbell jere 3x8, aikin kwando 3 saiti
2. Matsalar 4x3, latsawa na sama 4x5, janyewa 3x6, mai aikin gona ya ɗauki mita 3x40
3. Squat 5x5 (kimanin 75%), bench press 5x5, biyu kayan hawan kayan hawan don 3 sets kowane

Duba, zaman 4 , sama da kasa raba

1. Ƙarƙashin: Matsayin 3x8, jere 3x10, matsawa da ƙuƙwalwar ƙuƙwalwa 3x12, lat jawowa 3x12, biceps 3x12, triceps 3x15
2. Ƙananan: squat 3x8, Romanian deadlift 3x10, tsalle-tsalle 3x12 a kowace kafa, kafa mai tsawo 3x15, calves 4x12
3. Taro na uku da na huɗu: Ƙungiyoyin tsoka iri ɗaya, bambancin motsa jiki

Ci gaba abin da ke cikin littafin rubutu

Don ƙarfi kana bin nauyi. Ƙara 2.5 kg zuwa squat da deadlift, 1,25 kg zuwa latsa, kowane mako ko kowane mako biyu muddin yana aiki. Idan ya tsaya makonni biyu a jere, ɗauki mako mai sauƙi tare da 4050%50% ƙananan saiti kuma dawo da nauyin da kake amfani da shi wata daya da suka wuce.

Domin kama ka bi gaba daya aiki. Idan ka yi 3x8 da 60 kg, je zuwa 3x10 da guda 60 kg farko, kuma kawai sa'an nan zuwa 3x8 da 65 kg. Auna ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙolin ƙwanƙwanƙwanƙwanƙwan ƙwanƙwan ƙwanƙwanƙwan ƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwanƙwan ƙwan ƙwanƙwan ƙwanƙwan ƙwan ƙwanƙwanƙwan ƙwanƙwan ƙwan ƙwan ƙwanƙwan ƙwan ƙwanƙwan ƙwan ƙwanƙwanƙwan ƙwan ƙwanƙwan ƙwan ƙwanƙwan ƙwan ƙwanƙwan ƙwan ƙwan ƙwanƙwan ƙwan ƙwanƙwan ƙwan ƙwan ƙwanƙwan ƙwan ƙwan ƙwan ƙwan ƙwan ƙwan ƙwanƙwan ƙwan ƙwan ƙwan ƙwanƙwan ƙwan ƙwan ƙwan ƙwan ƙwan ƙwan ƙwan ƙwanƙwan ƙwan ƙwan ƙwan ƙwan ƙwan ƙwan ƙwan ƙwan ƙwan ƙwan ƙ

Abinci, abin da za ka iya auna ne kawai.

• Ƙarfin furotin: 1,62,2,2 g da kilogram na nauyin jikiKa yi tunani . Ga mutum mai nauyin kilo 80 wannan shine 13017175 g kowace rana
• Ƙarfin: calories a kiyayewa ko 100200200 kcal sama, don haka jiki nauyi zauna m idan shi ke da muhimmanci a gare ku
• Ƙara girman: Ƙarin 200300300 kcal, wanda ke nufin 0,250,0,5% na nauyin jiki a mako
• Rashin kitse: ƙarancin 300500500 kcal, wanda ke nufin 0.51%1% na nauyin jiki a mako, furotin a saman ƙarshen
• Yadda za a yi barci: Sa'o'i bakwai da tara. A cikin sa'o'i shida, mafi girman ɗagawa ya fara sauka kafin ka ji gajiya

Inda manufofin biyu suka haɗu

Fiye da yadda yake. Ƙarfin tsoka yana da ƙarfin ƙarfin, kuma mutum mai ƙarfi zai iya ɗaukar kaya masu nauyi a cikin 8 zuwa 12 reps, wanda ke motsa girma. Don haka ga mafi yawan mutane da suke ba gasar, a haɗuwa Hanyar da ta fi dacewa: na farko biyu daga cikin zaman a cikin 36 reps range tare da dogon hutu, duk abin da ke bayan haka a cikin 81515 range tare da gajeren hutu.

Idan ba za ka iya yanke shawara ba, gudu 466 makonni a cikin 35 rep range, sa'an nan 68 makonni a cikin 812 range. A maye gurbin duk shekara.

Kuskuren da ake yawan yi

• Koyarwa don ƙarfi tare da hutawa na minti ɗaya nauyin yana da nauyi, amma ba ƙarfin ko girman da yake bukata ba
• Canja shirin kowane mako biyu, don haka ba ka taba gano idan wani abu ya yi aiki
• Yin hukunci kawai game da ci gaba ta hanyar sikelin, ba tare da rubutaccen rikodin saiti da kaya ba
• Yana kasawa a kowane saiti na kwantar da hankali da kuma motsa jiki, wanda ya lalata fasaha da kuma zaman na gaba

Lokacin da za ka je wurin likita

• Ciwon kirji, numfashi ko kuma rashin sani sa'ad da kake motsa jiki nan da nan kafin ka sake motsa jiki
• ciwon gida ko baya da ke ci gaba fiye da kwanaki 71010, ko farkawa da dare
• Ƙarƙashin ƙyama, ƙyama ko rauni a hannu ko kafa bayan ɗagawa
• Maganin fitsari mai duhu da kuma ƙwayar tsoka mai tsanani 247272 hours bayan wani zaman da ba a saba ba
• Idan kana da hawan jini, ciwon sukari, cututtukan zuciya, ko kuma ka wuce shekaru 40 kuma kana farawa ka duba kafin ka yi aiki a cikin 13 rep range

Gajerun bayanai

• Ƙarfin: 15 maimaitawa, 36 sets, 35 minti hutawa, waƙa kilograms a kan mashaya
• Yana kama da: 61515 maimaitawa, 1020 saiti da muscle kungiyar da mako, 60120 seconds hutawa, waƙa total girma
• Protein 1,62,2,2 g/kg ko dai hanya, barci 79 hours
• Ci gaba ne +2,5 kg a kan manyan lif ko +1 maimaitawa a wannan nauyi ba duka biyu a lokaci daya
• Ga mafi yawan mutane haɗin ya ci nasara: saiti mai nauyi a farkon zaman, saiti mai sauƙi da tsawo a ƙarshen