Tababarka Xoogga iyo Tababarka Muuqaalka: Waxa run ahaantii kala duwan

kala-soocid adag oo xoogga iyo tababarka jirka: dib u soo noqnoqoshada, nasashada, mugga toddobaadlaha ah, tirada nafaqada, iyo sida loo doorto midka ku habboon hadafkaaga.

Xoog iyo muuqaal ma aha isku hadaf, inkastoo labaduba ay ku bilaabmaan hal barballe oo aad gacanta ku haysato. Farqiga ma aha sida aad u dhidid waa inta aad u celcelinayso, inta aad ka hartay inta u dhaxaysa taxanaha, iyo inta aad qorto usbuuc usbuuc. Waa tan waxa dhab ahaantii isbedela marka hadafka uu isbedelo.

Waxa jirkaaga uu sameynayo kiis kasta

8 ilaa 12 toddobaad ee ugu horeeya ee tababarka xoogga, inta badan horumarka waxaa ka yimaada nidaamka neerfaha: farsamo wanaagsan, shaqaaleysiinta qaybta gawaarida si dhakhso ah, iyo jirka oo xasilloon. Taasi waa sababta uu qof bilowga ah ugu dari karo 20 ilaa 30 kg marka uu ku fadhiyo saddex bilood halka wareegga bowdada uu u dhaqaaqo hal ama laba sentimitir.

koritaanka muruqyada wuxuu dalbanayaa wax kale ku filan oo adag oo la qaato oo ku dhow guuldarro, oo si joogto ah loo sameeyo. Lambarka tixraaca waa: 10 ilaa 20 nooc oo shaqo ah oo koox kasta oo muruq ah lagu sameeyo usbuuciiwaa wax aad u fiican . Marka aad ka hooseyso 6 set horumarka waa gaabis; marka aad ka sareyso 25 waxaad inta badan ku soo ururinaysaa daal aadan ka soo kaban doonin.

Lambarada kala qaybiya labada barnaamij

Tababarka xoogga

Dib u soo noqoshada: 15 halkii shaqo oo aad qabato, qiyaastii 80-92% hal-celis oo aad qabato
Qalabka shaqada: 36 halkii wiishka waaweyn
Nasashada: 3 5 daqiiqo inta u dhaxaysa qaybaha shaqada
Waxqabadka kalfadhiga: 35,5, oo lagu dhisay hareeraha jiifka, jiifka, jiifka iyo jiifka sare
U dhow in ay dhacdo: ka tag 13 celcelis oo keyd ah; marnaba ha u tagin guuldarro dhab ah oo ku saabsan kor u qaadista ugu badan

Tababarka muuqaalka

Dib u soo noqoshada: 61515 122525 shaqada go'doominta
Qalabka: 1020 koox kasta oo muruq ah usbuucii, oo loo qaybiyo laba kalfadhi oo kooxdaas ah
Nasashada: 60120120 ilbidhiqsi, 45 ilbiriqsi oo shaqo go'doomin ah
Waxqabadka kalfadhiga: 58,8, oo ay ku jiraan ugu yaraan hal dhaqdhaqaaq oo culeys ku ah muruqyada oo ku jira boos fidsan
U dhow in ay dhacdo: 02 mar oo lagu celiyo inta badan qaybaha

Farqiga ugu weyn ee ku jira shaqada waa nasashada. Haddii aad qaadato 60 ilbiriqsi inta u dhaxaysa isku dayga fadhiga, isku dayga labaad wuxuu ka tagay inuu yahay tijaabo xoog ah wuxuuna noqday tijaabo adkeysi isla culeyska barta, kicin kala duwan.

sida todobaad u egtahay

Xoogga, 3 kalfadhi

4x3 (qiyaastii 85%), 4x5 barbell row 3x8, 3 set oo ah shaqada jirka
4x3 xamuulka kor u qaadista, 4x5 xamuulka kor u qaadista, 3x6, 3x40 mitir xamuulka beeraleyda
5x5 (qiyaastii 75%), 5x5 oo ah 5x5, laba kor u qaadista qalabka 3 nooc oo mid kasta

Muuqaalka, 4 kalfadhiyood, qaybta sare iyo tan hoose

Dusha sare: Saxaafadda 3x8, safka 3x10, saxaafadda 3x12, saxaafadda 3x12, saxaafadda 3x12, saxaafadda 3x12, saxaafadda 3x15
Hoos: 3x8 qoor qoor, 3x10 qoor qoor, 3x12 qoor qoor lug kasta, 3x15 qoor qoor, 4x12 qoor qoor
Kalfadhiyada 3aad iyo 4aad: kooxaha muruqyada isku midka ah, kala duwanaanshaha jimicsiga

Horumarinta waxa ku jira buugga qoraalka

Xoogga waxaad ku raadineysaa miisaanka. ku dar 2.5 kg oo ah jiifka iyo jiifka, 1.25 kg oo ah jiifka, todobaad kasta ama toddobaad kasta ilaa ay waxtar leedahay. Marka ay dhacdo in ay ku dhacdo laba toddobaad oo isku xigta, qaado toddobaad fudud oo 40-50% ka yar oo aad ku noqotid miisaanka aad bil ka hor isticmaaleysay.

Muuqaalka aad ku raadineyso waa shaqo guud. Haddii aad sameysay 3x8 oo leh 60 kg, marka hore u gudub 3x10 oo leh isla 60 kg, ka dibna 3x8 oo leh 65 kg. Cabirka dhexda iyo gacanta bil kasta, subaxdii, marwalba isla meesha.

nafaqada, waxa kaliya ee aad qiyaasi karto

Baraha borotiinka: 1,62,2,2 g halkii kiilo oo miisaan jir ahwaa wax aad u fiican . Qofka 80 kg ah waxaa loo dhigaa 13017175 g maalintii.
Xoogga: kaloriyada inta lagu jiro dayactirka ama 100200200 kcal ka sareeya, marka miisaanka jirka ayaa sii joogta haddii ay taasi muhiim kuu tahay
Cabbirka sii kordhaya: 200300300 kcal oo dheeraad ah oo lagu beegsanayo 0.250,0.5% miisaanka jirka usbuucii
Miisaanka luminta: Cuntada oo ku filan in lagu daro qiyaasta ugu badan ee loo baahan yahay in la sameeyo.
Hurdo: 7-9 saacadood. In ka yar 6 saacadood, kor u qaadista ugu badan ayaa marka hore hoos u dhacda ka hor inta aadan si miyir leh u dareemin daal

Meesha ay isku dhafan yihiin labada hadaf

In ka badan sida ay u muuqato. muruq weyn ayaa leh awood xoog badan, qof xoog badanna wuxuu qaban karaa culeysyo culus oo u dhaxeeya 8 ilaa 12 celcelis, taas oo kicineysa koritaanka. Sidaa darteed dadka badankood ee aan tartameyn, isku dhafan habka ugu fiican ee wax lagu sameeyo: laba kor u qaadista ugu horeysa ee fadhiga oo ku jira kala duwanaanta 366 oo leh nasasho dheer, wax kasta oo ka dambeeya intaas oo ku jirta kala duwanaanta 81515 oo leh nasasho gaaban.

Haddii aadan go'aan ka gaari karin, 466 todobaad ku soco 35 rep range, kadib 68 todobaad oo ku soco 812 range. Sanadka oo dhan.

Khaladaadka caadiga ah

Tababbarka xoogga oo la sameeyo hal daqiiqo oo nasasho ah culeyska ayaa culus, laakiin xoogga iyo mugga midna ma helo waxa loo baahan yahay
barnaamijka isbedelkiisa laba todobaad kasta, si aadan marnaba u ogayn in wax shaqeynayaan
Qiimaynta horumarka oo keliya oo ku saleysan miisaanka, oo aan lahayn diiwaan qoraal ah oo ku saabsan qaybaha iyo culeyska
waxay ku fashilantay goobaha la isku dhajiyo iyo kuwa la isku dhajiyo, taas oo burburisay farsamada iyo kalfadhiyada soo socda

Goorta la raadsado dhakhtar

xanuunka laabta, neefta la'aanta ama quusta intaad jimicsi sameyneyso isla markiiba ka hor intaadan tababarka ku bilaabin
xanuunka kala-goysyada ama dhabarka oo soconaya in ka badan 7-10 maalmood ama habeenkii lagaa toosiyo
Qaniinyada, xasaasiga ama daciifnimada gacanta ama lugta ka dib markaad kor u qaaddo
Urin aad u madow iyo murqaha oo si daran u duuban 24-72 saacadood ka dib markii la qaatay qaadashada si aan caadi ahayn
Haddii aad qabtid cadaadis dhiig oo sarreeya, macaan, cudur wadne ah ama aad ka weyn tahay 40 sano oo aad bilowday iska hubi intaadan ka shaqeyn 13 jeer

Qoraalka gaaban

Xoogga: 155 celcelis, 36 set, 35 daqiiqo oo nasasho ah, raadso kiiloogaraam barta
Muuqaalka: 61515 celcelis, 101520 nooc oo koox muruq ah usbuucii, 60120120 ilbiriqsi oo nasasho ah, wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta wadarta
Berootiinka 1,62,2,2 g/kg labadaba, hurdo 79 saacadood
Horumarka waa +2,5 kg oo kor u qaadista weyn ama +1 rep oo leh isla miisaanka labadaba hal mar ma aha
Dadka intooda badan isku darka ayaa ku guuleysta: qaybaha culus ee bilowga fadhiga, fudud iyo dheer dhamaadka