Lenaneo la ho fana ka koetliso bakeng sa batho ba bangata bothaothi

mecha ea phatlalatso e ka bala esita le ho talima Workouts fapaneng bakeng sa ho fumana mesifa e otileng. Leha ho le joalo, hase bohle ba ela hloko ka ho lekaneng ho ja lijo e nepahetseng 'me e leka-lekaneng nakong ea lithupelo. E leng, ho ka ba "e nepahetseng" 'mele oa hae. The homolog nomoro ea litlelase e lokela ho ba ka makhetlo a ho fihlela ho a mararo ka beke, 'me ho hlokahala hore a je hantle letsatsi le letsatsi.

E ne e le lenaneo la koetliso ea ho sete ya boima ka 'na ha bonahala eka motho tedious, kaha molao-motheo oa mantlha tsa tšebeliso - buuoang ka eona khafetsa ka lipotoloho dikgao kamehla. Molemo lona ke tsitsitse butle-butle eketseha ka matla le mesifa boima (ka mahlahahlaha lekaneng - ho fihlela ho ka khoeli e 'ngoe ka lik'hilograma). Hape, ho latela lenaneo lena le le ba bang phihlelo ea ho fana ka koetliso e joalo ke seng ka tlase ho likhoeli tse 'ngoe le halofo, ho ka etsahala hore a koetlise ho fihlela ho likhoeli tse tšeletseng a sa khaotse a. Ho atleha ha mananeo a mang lahlehileng ka mor'a likhoeli tse peli feela.

Features ya lenaneo ho ikoetlisa ka boima ba 'mele ke tsa alternation ea "bonolo"' me matsatsi a "thata". Ho leboha ho mokhoa ona o fuoa nako e lekaneng ea ho phomola lihlopha tse itseng mesifa, le moatlelete tla ba le sephetho hlollang.

Hona joale ka ho qaqileng le ho feta. potoloho ea lenaneo e balwa ka matsatsi a 16, e leng ho ka 'na ha eketseha ho 18-20. Pakeng tsa ho fana ka koetliso fanoeng letsatsi la phomolo, u ka sitoa ho etsa matsatsi a mabeli haeba ho hlokahala.

Lenaneo la ho fana ka koetliso bakeng sa sete boima ke eneji ee-e matla 'me, ka lebaka leo, lijo' me ba bang e lokela ho fana ka ho feletseng. Litsebi nkhothaletsa ho eketsa lithethefatsi testoterona phepo e nepahetseng-ho matlafatsa le Creatine (tse kang Tribulus le Ecdysten). Maemong a mang, ka thuso e molemo e ka ba creatine, empa feela ka baeti ba fihlelang ho loketseng le hlokolosi. Ho ntlafatsa le protheine lijo ke ho hlokahala hore ho eketsa powders protheine, empa ea boleng bo botle. Ba ka sebelisoa bobeli le lijo le pakeng tsa lijo. Re lokela ho hlokomela hore, ho sa tsotellehe lijo tse phahameng khalori, lenaneo la koetliso ea ho thaotheloa matšoele tla tlosa mafura sa batleheng.

Ho joalo, nahana ka taelo ea phepo e nepahetseng le ho ikoetlisa ho. Lijo ka e tšoanang ka matsatsi 'ohle a beke, o ka feela fetola meroho le litholoana hammoho. Empa Workouts tse fapaneng le e mong le tse ling.

Lijo lokela ho ho qala ka lijo tsa hoseng tse nang le mahe a (3 likhomphutha.), Ka para ea tse nyenyane le meqolong e dikgabana tse jeme, libanana (1-2 likhomphutha.), And ba amino acid (2 capsules), livithamine le liminerale.

Ja lijo tsa motšehare le bopilwe ka phehiloeng khoho letsoele nama (160 g.) Kapa protheine molaleng (30 ML), tamati ba babeli, likotoana tsa chisi tlase mafura le para ea le dilae di le bohobe (ka go tlhaolega ba batsho).

Bakeng sa lijo tsa motšehare, o lokela ho ja phehiloeng khoho letsoele fillet (160 Gr.), A poleiti ea raese, dikgerama 300 tsa broccoli le capsules pedi amino acid e.

Ka hora pele boithapollo le molemo ka ho fetisisa ho li jang dikgerama 300 gainer, 'me metsotso e mashome a mabeli - ho sebeletseng e mong oa creatine.

Ka mor'a hora halofo ka mor'a sekolo hore ba noe protheine kapa capsules tharo amino acid e.

Bakeng sa lijo tsa mantsiboea, ho molemo ho ja ligrama tse 250 tsa linaoa phehiloeng, tlhapi phehiloeng le phehiloeng lihoete.

Koetliso ea ho ka Mantaha e qala ka metsotso e mehlano mofuthu-up. tsa boitlhakiso ka ho eketsehileng le ho etsoa ka taelo e latelang:

1. Bencheng molamu maemong tshekaletseng. ho ikoetlisa Sena se ka nkeloa sebaka zhimom dumbbell. Qala ka khanya boima a atamele, e phetha ho fihlela ho 18 repetitions. Nakong ea koetliso eo o lokela ho tlisa ho matla homolog ho bolaoa - 6 reps bakeng disete 4 sebedisa boima lebetsoeng le.
2. Tobetsa bareng ho ema e hlaha ka lehlakoreng le ya likhato 45 (tiisetso e tšoanang le eo ka kemiso ea pele).
3. Eme phomola hamonate le barbell ka.
4. Curls sebelisa dumbbells (ho ikoetlisa "hamore").

Lenaneo la ho fana ka koetliso bakeng sa sete mecha ea phatlalatso ea boima tla bopilwe boitlhakiso latelang:

1. mofuthu-up
2. Deadlift. Ho hotle ho phetha tlas'a bookameli ba mokoetlisi e mabapi le likotsi khoneha haeba sa nepahalang a ileng ae etsa.
3. Hula ho fihlela ka bareng
4. Amahanya ho lebanta le-ea le literata e ka tlaase.
5. Bencheng ka tshekaletseng bencheng moqotetsane khotsofalletse.

palo ea disete le repetitions e behiloeng ka ka Mantaha.

Koetliso Labohlano kenyeletsang sete tse latelang tsa boitlhakiso li:

1. Mofuthu tsoha.
2. Tobetsa molamu ho tloha sefubeng ho ntse a lutse.
3. Bussing eme le dumbbells ka letsohong.
4. Le barbell ka mahetla a hao squats.
5. Flexion le katoloso maoto ka tlelaseng ea boikoetliso e.