Huinganui ringa - he whakangungu ahurei, me te whai hua

Ko te tino uaua kaitäkaro tauhou ki te tiki whakamarie i roto i te ruma me te mōhiohio taiao inaianei kia tokomaha e taea te tiki whakamarie ki taua awa raraunga whakaemi kahore katoa. A katoa no te mea he fonu ki ngā mōhiohio downright teka e pā ana etahi take te Internet. Ka rite ki te hua, i te tuatahi, ko "wehi" ki te mahi i te whakangungu ultra-kaha ia kaipara, ite e taua uaua kia whakangaromia, kai tika me te whārite ore, mahi he torutoru mahi taketake me te rite. I roto i tenei tuhinga, ka korero ki matou a koutou e pā ana ki te ringa huinga. He aha te mea te reira? He aha te mea te whakaaro? I runga i tenei me te maha atu kaupapa i muri mai i roto i tenei tuhinga.

He aha te mea he huinga?

whakaahua poto tenei wā, ka taea e tatou te mea i te whai ake: ko reira te whakatinanatanga o 2-3 faaohipa tahi i te tahi, i waenganui i reira kia kore whakangā (mōrahi 10-15 hēkona). tūtohu bodybuilders ngaio mahi supersets mō te whakamāramatanga mōrahi uaua (nui haere vascularity me te tauturu ki te ōrau iti rawa o te ngako) i roto i te faaineineraa no te te whakataetae ki "whakamaroke" ranei.

He tokomaha ngā pūkenga tautohe e taua mahi, na reira noa ki te tiketike maha o aua, kahore hoki e tukua ki te hua uaua papatipu, me te hurihia - te whakaiti i. Heoi, ko te kōrero anake tenei. I te iwi i roto i te kakahu haere i runga i pā ana ki te horihori o supersets, bodybuilders whakamatau te ritenga. Mai i te runga ake ka taea e hanga e koe tetahi mutunga o tenei wā. Huinganui - he tikanga tino o i te omaoma, i hanga reira nui uaua ki te whaiwhaiā i o koutou uaua i te huringa kawenga tere te whakamahi o te maha nekehanga, i takahi hanga ratou anake te mahi ranei. Ka taea te mahi Huinganui i runga i tetahi rōpū uaua, a ka he fakafili he mahi rawa hua ki te paihere, engari atu i runga i taua i te iti atu.

Theory me te mahi

I roto i te ariā, supersets, a tino e kore hiahia kaitäkaro no te mea tino tikanga tupu uaua whakaongaongatia e iahiko tikanga. Te reira i pai kia pai ki te i roto i te mahi i te reira i pai kia taua ara, no te mea te whakatinanatanga o taua tikanga (supersets) ko te tino mamae, no te mea o te haurangi wiwi o toto ki te kopa. Ko te tukanga whakamutunga i roto i te taiao o te bodybuilding huaina Pampa. Heoi, he kaiwhakangungu mātanga tukuna ranei e korero ki a koutou e ka te taimaha mahi taketake whakaara ake tonu te puranga o take e arahi ki te mutu pai i mua i whakaongaonga tupu mōrahi. Hei tauira, ki te e te mahi koe i te mahi pae, e taea te whiwhi tengi ngenge nui tere pectoral uaua pokohiwi ranei. E kukume ana taimaha pauna, te kaipara Kia kore Kia ahei ki manawa, ranei underdeveloped uaua rōpū e pai e tukua ki te aroaro o te tuatahi. Heoi, ko te tino nui take whāiti i roto i tetahi mahi, ko te wāhi e piripiri. Eaha te auraa? Kei raro ko te tauira poto.

A, no te ara uarua tāuhu (kaupapa taketake), ko e pā ana te wāhi ki te kaha tīwera o te wa, ina e whakarara ki te patunga witi i te ringa tenei. O te akoranga, i mua me i muri i te taenga tenei wahi, ka taea e koe te whakaiti i te uarua, engari i roto i te pokapū mate o te kaipara takoha te ki te mutu i te nekehanga. No tetahi hohaa ki te mahi i te hohokitanga te kanohi, engari kua heke nui te whai huatanga o taua mahi. Ka rite ki te hua, te āwhina i roto i te āhuatanga i taua haere mai supersets, pūmau i roto i tenei hākinakina rite bodybuilding. Wahine, i te ara, ka taea e hoki te whakamahi i te tikanga rite, engari ki te unahi nui iti.

Supersets rohirohi muri

Pa tonu te rohirohi muri, te faahepo e koe te uaua ūnga ki te mahi nui uaua me ai he nui nui o te microtrauma, e atu whakaongaonga te tupu o te papatipu. I muri i te katoa, me pehea ki te tupu uaua? I roto i te whakangungu puta catabolism (rärangi) o kiko, me te pūmua kai uaua i muri i whakakiia mahi wāhi papaka, te whakanui ake i uaua i roto i te rōrahi. Heoi, koutou kēne kore tūkino tenei tikanga. I roto i te tikanga ki te pehitanga i te mōrahi painga i te i runga i ngā tikanga e matea ana ki era atu i waenganui supersets (meatia kore whakapoauau ki mahi i roto i supersets ratou) mo 1-2 meneti, me ta koutou e mea e kore nui ake 3-4 taua complexes i roto i te kotahi mahi. Next korero e pā ana ki ringa huinga whai hua. He meka ngā ko e te tahi mau taime whakamahi reira te blogger Russian rongonui me te kaipara Denis Semenihin.

ringa Huinganui Universal

ringa rōrahi - ngā atawhai reira moemoea o tauhou maha. Na, te tuatahi hoatu he huinga o nga tengi:

1. Pae press ringa tata - 3 huinga o 6-8 haeretia.
2. i muri tonu i te mahi tuatahi, haere ki te simulator poraka wahi mahia poka iho (3 huinga o 12-15 haeretia).

Ka rite ki te hua, te mahi koe 3 supersets tengi e whakakiia e ia ki te toto, me te whakaihiihi tupu mōrahi. Waihoki, ka taea e koe te whakakotahi i te press Wīwī me rumaki e hoatu he pānga rite.

Na korero e pā ana ki uarua huinga:

1. Ara tokotoko (EZ-kaki) i runga i te uarua - 3 huinga o 6-8 haeretia.
2. curls Spidery - 3 huinga o 10-12 haeretia.

Na roto i te faaauraa ki te tengi, e taea hoki ki te whakakotahi i nekehanga rerekē. Hei tauira, ara dumbbells e tu me curls i runga i te simulator poraka i runga i te uarua.

I te pae hopea, i ētahi wā me te mahi supersets ki ngā rōpū uaua faahapahapa, rite whakahuatia mua. Hei tauira, ki te mahi i te mahi tuatahi ki te uarua, ka tengi. Ano, e tika me te mahi tuatahi hei te turanga. A he aha, ki te whiriwhiria e te kotiro he rauaruhe o bodybuilding? Wahine kia noho iti kaha mahi (i te iti rawa i roto i te kāwai o ngoi bikini) atu i nga tangata. Mai i tenei e taea e tatou ļa e te kotahi īngoa huinga pai mo te sex ataahua ka mahi i te reira ki ngā rōpū pato'ito'ii.

I roto i te mutunga

Supersets He tino nui hoki ngä kaitäkaro no ratou e tino whakaongaonga i te tipu o te uaua papatipu. I roto i tenei tuhinga i hoatu matou huinga i runga i o koutou ringa, e taea te huaina ao mō kaitäkaro o ngā taumata rerekē o te whakangungu. Train, kai tika, kia mau te aratau me te pārekareka ki ngā mahi tino!