Warming Up Lift ta hanyar Lift: Abin da Za Ka Yi Kafin Ka Fara Aiki

Tsarin dumi na musamman don squat, bench press, deadlift, matsawa a sama, ja-up da gudu, tare da saiti, kashi da minti.

Minti biyar a kan teburin gudu da kuma kai tsaye zuwa aikin saiti: wannan shine yadda yawancin mutane suke dumama, kuma wannan shine dalilin da yasa saitin farko shine mafi munin su. Kowane ɗaga kaya yana da nasa tsarin motsi da kuma ɗayansu da ke ɗaukan kaya, saboda haka ya kamata motsa jiki ya yi kama da ɗaga abin da za ka yi. Ga abin da wannan ke nufi a aikace, tare da lambobi.

Yanki biyu, ba daya ba

Gaba ɗaya: Minti 5 na hawa keke mai sauƙi, yin iyo ko tafiya mai sauri, har sai numfashinka ya fi zurfi kuma ka fara gumi mai sauƙi. Wannan ya isa. Minti 15 na motsa jiki kafin squats kawai su ci ƙafafunku.

Musamman: iri daya ne na sama daya, kawai ya fi sauki. Wannan shi ne sashen da yawancin mutane ke tsallakewa, kuma yana yin ainihin aikin. Yana dumama kyallen da zai yi aiki kuma yana ba ka damar sau uku ko hudu ka yi gwaji kafin nauyin ya fara karya shi.

Ƙarƙashin ƙasa: daya tsari ga kowane barbell lif

Ka kira nauyin aikinka WW. Don squat, benci, deadlift da kuma latsawa:

Ƙarƙashin ƙarancin (20 kg) - 8 zuwa 10 maimaitawa
45% WW - 5 maimaitawa
65% WW - sau uku
80% WW - sau biyu
90% WW - 1 maimaitawa, kawai idan aikinka yana da 5 maimaitawa ko žasa

Misali, 100 kg squat don 5: 20x8, 45x5, 65x3, 80x2, sa'an nan kuma 100x5. Ka huta 45-60 seconds tsakanin haske saita da cikakken 2 minti kafin na farko aiki saita. Jimlar lokaci: Bayan minti shida zuwa takwas.

Injin da aikin keɓewa suna buƙatar ƙasa da yawa: daya sa a 50% na aikinka nauyi domin 12 reps, sa'an nan kuma samun a kan da shi.

Ɗauki daga sama

Ƙarƙashin ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙafar ƙ

Kafin gangaren, ciyar da minti 3-4 a kan kwatangwalo da idon kafa:

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Ƙafafun kafafu daga gaba zuwa baya da gefe zuwa gefe - 10 a kafa

Idan diddige ya tashi a kasa, gudu na farko biyu saitin ramps sannu a hankali, tare da saukowa na 3 na biyu.

Ƙarƙashin ƙuƙwalwa

Ƙungiya-ja-kayan aiki a gaban kirji - 20 reps
Ƙarƙashin - 2 sets na 10, sarrafawa
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 ƙ ƙirar ƙirar ƙirar ƙ ƙ ƙ ƙirar ƙirar 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 ƙ ƙ ƙ

Haka ram, amma ƙara wani saiti a 55% idan aikinka nauyi ne sama da 80 kg. Kafukan suna amsawa da kyau ga maimaitawa da yawa a cikin kaya mai sauƙi fiye da tsalle mai girma.

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 Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ

Bayanin baya yana gajiyar da shi daga warming-up kanta, don haka kiyaye gajeren ramp: Sa'o'i uku zuwa huɗu, ba shida ba.

Ƙarƙashin ƙwanƙwasa tare da mashaya mara kyau (Roman deadlift) - 8 reps
Mutuwa ta rataye daga mashaya - 30 seconds
Glute gada - 15 maimaitawa

Sa'an nan 50% x 5, 70% x 3, 85% x 1, sa'an nan kuma aikin saitin. Gudun kowane ramp sa tare da wannan baya matsayi kamar yadda aiki sa: idan kashin baya ya zagaye a 50%, zai zagaye a 100%.

Ƙarƙashin ƙuƙwalwa

Ƙarƙashin bango - 10 maimaitawa
Bar latsa blank - 10 reps da 1 na biyu hutu a saman
Ƙungiyoyin hawan hawan hawan hawan - 15 reps

Ƙarƙashin ƙuƙwalwa da layuka

Mutuwa ta mutu - 2 x 20 seconds
Lat janyewa a 40% na aiki nauyi - 10 maimaitawa
Ƙungiyar da aka taimaka ta jawowa, ko tsalle sama da ƙasa na 3 seconds - 5 reps

Kada ka taɓa yin aikinka na farko na motsa jiki don kasawa. Ka bar maimaitawa 2-3 a cikin ajiya har sai gwiwoyi sun zauna.

Gudun tafiya

Minti 5 na tafiya da gudu mai sauƙi
Kullewa da kuma kullun - 20 mita kowanne, 2 rawanin
4 matakai na 60-80 mita a game da 80% na iyakar gudu, tafiya baya

Don jinkiri ko tseren ba a iya tattauna matakan ba. Don gudu mai sauƙi na minti 30 zuwa 40, layin farko biyu sun isa.

Tsawon lokacin da za a yi, da kuma lokacin da za a rage shi

Kasafin kudi 10-15 minti total ga wani ƙarfi zaman, 8-10 ga sauki cardio. Idan dakin motsa jiki yayi sanyi, kasa da digiri 15, kara wani saitin ramp da sauran minti 2-3. Idan ka yi wannan motsa jiki a lokacin da kake motsa jiki na biyu ko na uku (ka yi amfani da motsa jiki na biyu bayan na uku), ba ka bukatar ka yi wani motsa jiki na musamman: wani mai haske ya rufe shi.

Ajiye tsinkaye na 30 seconds ko fiye don ƙarshen zaman. Kafin ka yi wasan, zai sa ka rasa ƙarfinka a cikin ɗan lokaci kuma hakan ba zai rage haɗarin rauni ba.

Lokacin da za ka je wurin likita

Warming-up yana gyara rigidity. Ba ya warkar da rauni. Ka je wurin likita idan:

ciwo yana ci gaba fiye da makonni 2 ko da bayan ka yanke nauyi da girma
kuna jin ƙuƙwalwa, ƙonewa ko rauni yana tafiya a ƙafa ko hannu
wani haɗin gwiwa yana kumbura, yana kullewa, ko kuma ya daina aiki
ciwon yana tashe ka da dare ko yana nan a hutawa
kuna jin ciwon kirji, numfashi ko maƙarƙashiya yayin aiki - wannan kira ne a ranar, ba na mako biyu ba

Gajerun bayanai

Minti biyar na dumama gaba daya, sannan kuma wani takamaiman tsari a kan lif din kanta. Ba za a iya yin motsa jiki a kan matashin kai ba.
Ƙarƙashin ƙasa: blank bar x 8, 45% x 5, 65% x 3, 80% x 2, sa'an nan kuma aikinka sa.
Ka riƙe deadlifts zuwa 3-4 ramp sets, ƙara daya haske saitin ga benci, daya saitin isa ga inji.
Ana bukatar a yi amfani da motsa jiki bayan zaman, ba kafin ba.
Ciwo bayan makonni 2, ƙuƙwalwa ko kumburi yana nufin likita, ba wani saitin dumi ba.