ọdịnaya
Stbọchị atọ kewara “Ike, Akwara na Ọkụ”
Isi ihe mgbaru ọsọ:
Typedị:
Nkwadebe larịị: nkezi
Ọnụ ọgụgụ nke mgbatị ahụ kwa izu: 3
Dị mkpa akụrụngwa: barbell, dumbbells, EZ-bar, exercise equipment
-ege ntị: ikom na ndị inyom
Usoro “Ike, Akwara na Ọkụ”
- Stbọchị atọ kewara “Ike, Akwara na Ọkụ”
Banyere chepụtara: Steve Shaw
Here is the long-awaited XNUMX-day version of the incredibly popular Strength, Muscle and Fire workout program for intense muscle gain. Thousands of people have used this XNUMX-day split with success.
The number of those wishing to switch to the three-day version of the training system “Strength, Muscles, Fire” has increased several times. I apologize for keeping you waiting for this material, but I wanted to make sure once again that I did everything right.
There are many options for a three-day split, but the following workout program is best for the Strength, Muscle and Fire system:
- Ụbọchị 1: Chest and back
- Ụbọchị 2: ụkwụ
- Ụbọchị 3: Ememe
- Ụbọchị 4: Shoulders and arms
- Ụbọchị 5: Ememe
- Ụbọchị 6: Ememe
- Ụbọchị 7: Ememe
As you can see, the training program provides for three days of rest at once after working out the muscles of the arms and shoulder girdle. This will allow you to fully recover before returning to the gym to work out your pectoral and back muscles.
Akụkụ nke mmemme "Ike, Akwara na Ọkụ"
Ike m, usoro akwara na ọkụ ga-enyere gị aka iwulite akwara ma nwekwuo ike site na ụzọ pụrụ iche maka usoro ọzụzụ: anyị ga-enwe nhọrọ atọ atọrọ, anyị ga-eji ha niile arụ ọrụ. Maka otu akwara nke ọ bụla, anyị ga-eme ụdị usoro a:
- Ike. Ike na-emeghe oge ọzụzụ. Ike setịpụrụ gụnyere ịme site na 3 gaa na 5 reps, ụzọ niile na-eji otu ọrụ arụ ọrụ. Ọ bụrụ na ịmee ugboro ise maka otu ọ bụla, bulie ibu ọrụ gị. Maka ìgwè dị iche iche nke isi, anyị na-eme site na 5 ruo 2 ike dị ike, maka obere akwara - ike abụọ na-eru nso n'otu mgbatị. Okwesiri iburu n'uche na maka otu akwara di iche iche, o nweghi ike ime ike iru obia, ma mgbe ufodu, odighi ezi uche. Dịka ọmụmaatụ, ọ na-esiri ike iche n'echiche ụdị ike esetịpụrụ akwara afọ kwesịrị ịdị.
- Mọzụlụ. Usoro akwara nwere 6-12 reps na otu ọrụ ọrụ. Mgbe ị malitere imebi ụzọ mbugharị ugboro iri na abụọ na akara nke ọ bụla, mee ka ọrụ gị bawanye. Maka ìgwè akwara ndị bụ isi, anyị na-eme ngụkọta nke akwara 12-4 n'otu mgbatị, mana anyị na-eji mgbatị ahụ abụọ. Obere mọzụlụ na-enweta ahụ ike 6 ruo 2 na mmemme ọ bụla site na mmemme 4 ma ọ bụ 1. N'aka nke ọzọ, ịnwere ike ịme usoro atọ nke otu mmega ahụ.
- Ọkụ. Maka otu ọ bụla, anyị na-eme 1-2 ọkụ, na-eji usoro omume iche. Họrọ ibu nke ga - enyere anyị aka ime ugboro iri abụọ na ise rue iri abụọ, wee mee ka ọnụ ọgụgụ ndị na - emeghachi na 15. Kedu? Anyị na-eme ọtụtụ reps dị ka anyị nwere ike, zuru ike ntakịrị ma laghachi na mmega ahụ. Nkwụsịtụ kwesịrị ịdị mkpirikpi ka o kwere mee ka anyị wee jupụta ume ọzọ maka naanị ugboro ugboro 20-40. Imeri ihe mgbu na-ere ọkụ, anyị na-eme mmega ahụ ruo mgbe ọnụ ọgụgụ zuru ezu nke ikwughachi ruru 1. Ma ọ bụrụ na na mbido mbụ anyị na-eme karịa 3 ugboro ugboro, anyị na-abawanye ọrụ ọrụ. Anyị na-arụ ọrụ ọkụ abụọ maka otu akwara ndị bụ isi, otu ọkụ ma ọ bụ abụọ zuru ezu ga-arụ ọrụ obere akwara.
Ntughari na okwu
- Ọjụjụ - Anaghị m enye gị ndụmọdụ ka ị rụọ ọrụ ruo mgbe ị ga-adaba kpamkpam. Gbalịa mee usoro nke ọ bụla ruo mgbe ị chere na ị gaghị ewepụta nkwughachi ọzọ, ma ugbu a kwụsị mmega ahụ. Ọ bụrụ n ’oge n’etu oge ị ga - erute ebe ọdịda a - ọ nweghị isi, mana ịkwesighi iji ebumnuche chụga onwe gị n’akụkụ ọ bụla.
- Mgbaru Ọsọ - Ihe mgbaru ọsọ gị bụ inwe ọganihu na mgbatị ọ bụla na usoro ọ bụla. Ihe ileghara-anya bụ igbu oge na mbọ. Ọ bụrụ na ahụ adịchaghị gị mma ma ọ bụ na ịnwere obere oge - achụrụ ọnụ ọgụgụ ahụ, kama kwụsịtụ na-erughị ogo dị mma.
- nhọrọ - N’ezie, ị nwere ikike ịhazigharị usoro ọzụzụ na oge gị, mana echefula n’otu oge na ọ bụ ihe ekwesighi ka onye na-arụ ọrụ kwụ ọtọ na-azụ karịa 4 ugboro n’izu. Kedu nke kachasị mma? Otu nke ị nwere ike ịrapara na ogologo oge.
- Obere mgbanwe Ọ bụrụ na ọ naghị adị m ka m gbasoro ụkpụrụ 6-12 reps ma chọọ ịme 6 ka 10 reps? Enwere onwe gị ịga maka ugboro ugboro 6-10. Kedu ihe ma ọ bụrụ na enweghị m mmasị n'echiche nke 3-5 reps na otu ike? Mgbe ahụ mee ugboro 4 ruo isii. O siri ike ime 6 reps na ọkụ ọkụ? Gaa na 40 na-ere ọkụ ọkụ. Cheta na: obere mgbanwe dị adị ma ọ bụrụhaala na ị na-agbaso ụkpụrụ ndị bụ isi nke usoro mgbatị ahụ a. Egbula n'elu obere ihe - chee echiche otu ị ga-esi bulie ibu karịa ma buo ibu!
- Mgbatị ahụ - exercisesmegharị atụ kwa izu abụghị echiche ọjọọ. O doro anya na ọ gaghị ekwe omume mezue omume niile maka otu egwuregwu na otu mgbatị. Dịka ọmụmaatụ, ịnwere ike iji ụda olu dumbbell maka izu akwara pectoral otu izu wee dumbbells na-esote.
- Ọnụ ọgụgụ zuru ezu nke ụzọ - Ọ ka mma ịmalite site na ọnụọgụ kacha nta nke ịbịaru nso, na mgbe ị chere na oge eruola ịbawanye ibu ahụ, gbakwunye ọnụ ọgụgụ nke ụzọ gị na mmemme ọzụzụ gị.
- Mọzụlụ akwara - Biko mara na enweghi ike setịpụ maka akwara nwa ehi ahụ. Enweghị m ihe mere m ga-eji kwenye na akwara nwa ehi na-aza nke ọma na obere reps.
- Ugboro anọ - Ọ bụrụ n’ịchọrọ ịtachi obi n'ihe mgbu, tinye otu squat dịpụrụ adịpụ na ọkụ iri abụọ maka ọkụ ọkụ maka quadriceps gị.
Day 1. Chest and Back
Day 2. Legs and Abs
Day 3. Ezumike
Day 4. Shoulders and Arms
Day 5. Ezumike
Day 6. Ezumike
Day 7. Ezumike
Egwuregwu na-edozi ahụ maka usoro ihe omume ahụ Ike na ọkụ
To get the most out of the program, you naturally need to eat well and supplement your diet with sports supplements. To get big and muscular you have to and eat as big. Be prepared to absorb massive amounts of calories and do it wisely.
Ihe mgbakwunye uru bara uru bụ ihe dị mma nke nwere ike inye ahụ ike gwụrụ ike na carbohydrates ngwa ngwa maka ike ume na protein na-agbari ngwa ngwa maka mmetụta mgbochi catabolic.
A na-atụ aro ka ị were ya tupu ọzụzụ iji welie ọrụ uche ma bulie ikike ike. ga-enye mọzụlụ na ahụ na-eto eto na setịpụ vitamin na mineral dị mkpa. Echefula na mkpa onye na-agba ọsọ maka vitamin bụ iwu dị ukwuu karịa mkpa nke onye ọrụ ọfịs na-eduga ndụ na-adịghị ala ala na ọtụtụ multivitamins si ụlọ ahịa ọgwụ agaghị ezuru gị.
dị ka otu n'ime mgbakwunye ndị kachasị amata ma dị irè, o kwesịkwara ịbụ akụkụ nke onye na-ebuwanye ibu.