Lokacin da ba a koyar da shi ba: Yadda Za Ka Yi Saurin Rashin Ƙarfi

Daidai yadda ƙarfin, tsoka da kuma yanayin da ka rasa bayan 1, 4 da kuma 12 makonni off, da m horo da cewa kula da shi, da kuma yadda za a dawo lafiya.

Kowa ya daina horo a ƙarshe: rashin lafiya, aiki, tafiya, rauni. Yawancin mutane suna zaton cewa duk abin ya ɓace nan da nan, amma ƙarfi shine abu mafi tsawo da kuka gina. Ga abin da ke faruwa a kowane mako, abin da ake bukata don a ci gaba da yin hakan, da kuma yadda za a dawo ba tare da yin hasarar kanka ba a rana ta farko.

Abin da ka rasa, kuma a wane tsari

Sace ma'aikata ba ya kawar da kome. Akwai tsari mai kyau, kuma yawancin abin da ka gani a madubi a cikin makonni biyu na farko ba asarar tsoka ba ne.

Glycogen da ruwa na intramuscular zai ragu cikin kwanaki 5 zuwa 7. Sikeli ya fadi kilo 1-2 kuma tsokoki suna kama da lebur. Ƙarfin: ba a taɓa shi ba.
Yanayin Yanayi ya fara raguwa bayan kwanaki 10-14, kusan 4-7% na VO2max a cikin makonni huɗu na farko.
Ƙarfin tsoka nuna na farko real asarar kusa mako uku, a kan tsari na 2-5% giciye yanki.
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Fasaha da kuma bar ji dawo cikin 2-3 zaman, amma na farko zaman baya za ji m ko da lokacin da ƙarfi ne har yanzu akwai.

Tsarin lokaci

1-2 makonni

Ainihin babu. A wani da ya yi horo aƙalla shekara guda, squat da benci 1RM bayan kwanaki 14 ba ya canzawa kuma wani lokacin yana da ɗan girma, saboda gajiya da aka tara ta tafi. Idan an buge ka kafin hutu, wannan aiki ne, ba asara ba.

makonni 3-4.

Har yanzu ƙarfin yana da kyau, a gaskiya 0-5% a kan manyan lifts. Muscles suna da ƙananan ƙananan kuma hannun hannu ko ƙwanƙwasawa ya sauko da rabin centimeter zuwa centimeter. Yanayin ya fi muni sosai: Haka kuma wannan gudu yana biyan ku karin 5-10 a minti daya.

Makonni 6-8

Yanzu ya bayyana. Rashin ƙarfi yawanci 7-12% ne akan manyan lif. Idan ka yi amfani da nauyin kilo 100, ka yi tsammanin nauyin kilo 88-93. Yawan tsoka ya ragu da kashi 5 zuwa 8 cikin dari. Aikin aiki, ma'ana yawan kayan aiki da za ku iya rayuwa, ya fi sauri fiye da 1RM.

Watanni uku da kuma bayan haka

Ƙarfin ya ragu da kashi 15-25%, VO2max ya ragu da kashi 20%, kuma jimiri na sake dawowa ya fi muni. Mutane da suka wuce shekara 60 suna rasa aiki sau biyu fiye da masu shekara 20, musamman idan sun yi barci ko kuma sun saka kayan aiki. A wannan rukuni makonni biyu na rashin motsi na iya kashe 1-1.5 kg na tsoka kafa.

Labari mai kyau: dawowa shine sau 2-3 sauri

Tunawa da ƙwaƙwalwa na gaske ne. Kwayoyin da aka kara ta hanyar horo suna cikin fiber na tsawon shekaru, don haka ci gaban ya sake farawa da sauri fiye da na farko. A aikace: shekaru biyu na horo bi da wata uku hutu nufin 4-8 makonni don samun koma tsohon lambobinka. Wani mai farawa wanda ya horar da watanni biyu kuma ya dakatar da shi yana buƙatar kusan tsawon lokacin da ya fara, saboda tushe bai taɓa kasancewa ba.

Mafi ƙarancin abin da ke kiyaye ƙarfi

Idan ka san cewa za ka fuskanci matsaloli, ba lallai ba ne ka daina yin hakan gaba ɗaya. Dokar mai sauki ce: yanke girma, ci gaba da kayaKa yi tunani .

Wani zaman daya a kowane rukuni na tsoka a mako yana kiyaye ƙarfi na makonni 8-12.
2-3 aiki sets da motsi maimakon saba 4-6.
Ka riƙe nauyin a kashi 80-85% na abin da kake ɗagawa. Wannan shi ne sashen da ba za ka rage ba, domin ƙarfin ne ke kiyaye ƙarfi.
Sau biyu a mako na minti 30-40 da ke rufe squat, latsawa, janyewa da kuma riƙe kusan komai.
Babu dakin motsa jiki: 3x8-15 push-ups, 3x5-10 pull-ups, 3x10-15 Bulgarian raba squats da kafa, da kuma Nordic curls ko hinges tare da duk abin da kaya kana da. Ba daidai ba ne, amma yana rage raguwa. Ƙara matakai 7,000 zuwa 8,000 a rana don kada yanayin ya rushe.

Dawowar bayan dogon hutu

Makonni 1-2: 60-70% na tsoffin nauyinka, saiti 2-3, koyaushe maimaita 3-4 a cikin ajiya. Ba za mu taɓa kasawa ba.
Makonni 3-4: ƙara 5-10% a mako kuma koma zuwa 3-4 sets.
Makonni 5 zuwa 8: al'ada girma da kuma tsanani, wanda shi ne yawanci inda tsohon lambobi dawo.
Kada ku gwada 1RM a cikin makonni 6 na farko.

Kuskuren da aka saba yi shi ne a bi da zaman farko kamar ba a taba faruwa ba: Sa'a biyar zuwa ga gazawar da kuma motsa jiki hudu. Sakamakon shi ne ciwo da ke cinye maka kwanaki 5-7, kuma wani lokaci wani abu mafi muni.

Cin abinci sa'ad da ba ka motsa jiki ba

Protein a cikin 1.6 g da kilogram na nauyin jiki a kowace rana. Idan kana cikin karancin adadin kuzari ko kuma kana cikin rashin motsi, ka kara zuwa 2,0-2,2 g/kg, wanda hakan zai rage yawan ƙwayar tsoka.
Ka rage adadin kuzari da kashi 200 zuwa 400 da ka saba sha tun da kana ƙonawa kaɗan, amma ka guji ƙarancin kuzari yayin da ba ka motsa jiki. Wannan ita ce hanya mafi sauri na rasa abin da kake ƙoƙarin riƙewa.
Ka rarraba furotin a kan abinci 3-4 na 30-40 g maimakon babban abincin dare.

Lokacin da za ka je wurin likita

Rashin ruwan 'ya'yan itace mai launin ruwan' ya'yan itace, mummunan kumburi, da ciwo ba daidai ba 24-72 hours bayan zamanka na farko. Wannan zai iya zama rhabdomyolysis kuma yana buƙatar kulawa da gaggawa.
Ciwon kirji, numfashi ko rashin hankali yayin aiki.
Ƙarƙashin ƙugu, zafi da ciwo bayan kwanciyar hankali, da kuma dogon jirgin sama.
Ƙungiya da ke kumbura, ja da ciwo a hutawa, ko zazzabi tare da ciwon tsoka.
Idan an sallame ka saboda rauni, tiyata ko matsalar zuciya, shirin dawowa ya fito ne daga likita ko likitan motsa jiki, ba daga yadda kake ji a dakin motsa jiki ba.

Gajerun bayanai

Har zuwa makonni biyu: ƙarfin ba a canza ba; ka rasa ruwa da glycogen, darajar 1-2 kg a kan ma'auni.
Makonni 3-4: 0-5% ƙarfin, 2-5% tsoka, a fili mafi muni conditioning.
Makonni 6-8: Rashin ƙarfin 7-12%; watanni uku ko fiye: 15 zuwa 25 cikin ɗari.
Wani zaman daya a kowane rukuni na tsoka a mako, 2-3 sets a 80-85% kaya, ya isa ya kiyaye.
Maimaitawa yana ɗaukar sau 2-3 ƙasa da lokacin gina shi; gudanar da makonni biyu na farko a 60-70% kuma ku guji gazawa.