Yadda za a gina shirin horo na farko: sau uku a mako

Mafi kyawun shirin ga mai farawa ba shine mafi rikitarwa ba shine wanda har yanzu zaku yi cikin watanni uku. Ga wannan shirin: Sau uku a mako, jiki duka, minti 45.

Me ya sa cikakken jiki maimakon "ranar kirji"

Raba horo ta rukuni na tsoka (kwat da baya) yana da ma'ana idan kuna horo sau biyar a mako kuma kun riga kun san motsi. Mai farawa yana buƙatar kowane motsa jiki don ya zo sau da yawa, saboda ana koyon fasaha ta hanyar maimaitawa. Yin kwanciya sau uku a mako maimakon sau ɗaya yana ba ka sau uku na aikin a cikin wata ɗaya.

Aikin A / Aikin B

Sauya motsa jiki biyu: A B A mako guda, sa'an nan B A B na gaba. Ka bar rana ɗaya ta hutawa tsakanin zaman (misali Litinin, Laraba, Jumma'a).

Aikin A

1. Ƙarƙashin ƙuƙwalwa (na'ura, barbell ko dumbbell cup) 3 × 8
2. Ƙarƙashin ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙuƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar ƙwalwar
3. Layin kebul ko layin inji 3 × 10
4. Ƙara ƙwai 2 × 12
5. Ƙungiyar 3 × 25 seconds

Aikin motsa jiki B

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 Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙarƙ
2. Ƙarƙashin ƙirar (dumbbells ko na'ura) 3 × 8
3. Taimakawa janyewa ko lat janyewa 3 × 10
4. Ƙarƙashin ƙafa 2 × 12
5. Ƙafafun kafafu ko kwari da aka kashe 3 × 10

Ƙarfafawa: Minti biyar na motsa jiki da kuma motsa jiki na farko. Ka huta: Sa'o'i 90 da suka wuce.

Dokar don ƙara nauyi

Wannan shi ne bangare na shirin da ya haifar da ci gaba, don haka ku tuna:

Lokacin da ka buga saman maimaitawa a kan duka uku sets kuma na karshe sa ba ya ji wuya, ƙara karami yiwu kara a gaba zaman (2.5 kg a kan mashaya, daya notch a kan na'ura). Idan ba za ka iya yin hakan ba, ka ci gaba da yin hakan.

Ci gaba ba ya nufin ƙara ɗaga kaya a kowane taro. Ci gaba yana nufin ɗaga abubuwa da yawa a cikin watanni uku fiye da yadda kuke yi a yau kuma hakan yana zuwa ne daga ƙananan matakai da yawa da kuma rashin ƙetare zaman.

Da yawa maimaitawa da kuma sets

A cikin watanni uku na farko, 812 maimaitawa shine mafi aminci: nauyi sosai don yin aiki da tsoka, haske sosai don kiyaye fasaharka mai tsabta. Jimlar 101414 sets a kowane zaman ya isa. Ƙarin saiti ba ya nufin ci gaba da sauri, yana nufin tsawon lokacin dawowa.

Idan ka rasa mako guda fa?

Babu abin da zai rushe. Ka koma nauyin da kake amfani da shi kafin hutu, ka rage maimaitawa ɗaya a kowane saiti, kuma cikin mako biyu za ka koma inda kake. Mutane ba sa rasa ci gaba saboda hutu daya sun rasa shi saboda bayan hutu sun daina, suna tunanin sun lalata komai.

Lokacin da za a canza shirin

Idan ba za ka iya ƙara ko da guda rep ko kilo guda uku makonni a jere to, shi ne lokacin da ka canja wani abu. Har sai lokacin, ka bar shirin a baya. Kuskuren da aka fi sani da farawa shi ne sauya shirye-shirye kowane mako, don haka jiki ba zai sami damar daidaitawa da komai ba.

Gajerun bayanai

• Sau uku a mako, a sauya lokaci A da B.
• Darasi biyar a kowane lokaci, 812 maimaitawa.
• Ƙara nauyi lokacin da saiti na ƙarshe bai da wuya.
• Ka rubuta kowane saiti ba tare da hakan ba ba za ka iya sanin ko kana samun ci gaba ba.
• Kada ka canza shirin kafin mako 12.