I-3 Day Weight Split wuhlelo lwakudala lokwakha imisipha. Isetshenziswa ngabaqalayo nabadlali abanolwazi. Ukusebenza kanzima kathathu ngeviki kuqinisekisa ukwanda okungaguquki kwevolumu yemisipha namandla ngaphandle kokucindezelwa nokululama okugcwele. Lolu hlelo lusebenza kangcono kubasubathi "bemvelo" abangasebenzisi ama-pharmacological agents. Kubo, ukusebenzisa kathathu ngesonto kuyindlela engcono kakhulu.
Namuhla sizobheka ukuthi singakuhlanganisa kanjani ukuhlukaniswa kokwakhiwa kwemisipha okusebenzayo kwezinsuku ezi-3 nokuthi yiziphi izivivinyo ezifakiwe kulolu hlelo.
Yini ukuhlukaniswa?
Isimiso sokuqeqesha esibizwa ngokuthi "ukuhlukana" sisho ukuthi "sihlukanisa" umzimba ngamaqembu emisipha ahlukene futhi siwuqeqeshe ngezinsuku ezahlukene. Ubuhle bale ndlela ukuthi amaqembu emisipha anesikhathi esiningi sokululama nokukhula. Ngenkathi umsipha owodwa uphumule, siqeqesha esinye. Ukwenza izivivinyo ezintathu kuphela ngeviki kuzoholela enqubekweni ekuhambeni kwesikhathi.
Ukuhlukaniswa okuvamile
Ukwehlukanisa kungenziwa izinsuku ezi-2-7. Futhi kubasubathi abanolwazi, uhlelo lokwehlukanisa luyamukeleka, lapho iqembu elilodwa lemisipha lisebenza kaningi ngesonto. Uhlelo lwethu lwakhiwe ngokuhlukile, kulo imisipha ngayinye ilayishwa kanye ngesonto... Lokhu kuqinisekisa ukutakula okugcwele ngaphambi kokuzivocavoca kwakho okulandelayo. Le ndlela kuzoholela ekukhuleni kwekhwalithi yemisipha yekhwalithi.
Imvamisa, ngesikhathi sokuqeqeshwa okuhlukanisiwe, imisipha yokusebenzisana iqeqeshwa ngosuku olulodwa. Isibonelo, isifuba kanye ne-triceps, emuva nama-biceps. Ama-triceps athola isabelo sawo somthwalo ngesikhathi sokuzivocavoca kwesifuba, kanye nama-biceps ngesikhathi semigqa engemuva. Ngemuva kokuqeda umthwalo omkhulu eqenjini elikhulu lezicubu, umgijimi uqeda imisipha encane esivele ikhathele.
Enye indlela
Kukhona enye indlela - ukuqeqesha imisipha yabaphikisi ngasikhathi. Isibonelo, ama-biceps ngemuva kokuzivocavoca kwesifuba noma ama-triceps ngemuva kokuzivocavoca emuva. Ingasetshenziswa ngezikhathi ezithile, kepha hhayi ngokuqhubekayo - akuwona wonke umuntu ofaneleke ukuqeqeshwa okunzima kangako.
Ake sithi usebenzise ama-biceps akho ngoMsombuluko futhi unokuzivocavoca emuva ngoLwesithathu. Ngaphansi kwale mibandela, kubalulekile ukuthi unake kakhulu ukululama - akunakwenzeka ukuthi uqeqeshe ngokuphelele umhlane wakho uma ama-biceps akho engakalulami kusukela ngoMsombuluko. Ngokuhamba kwesikhathi, lokhu kuzoholela ekuqothulweni kwamaqembu amancane emisipha, azomisa ukuphendula kunoma yimuphi umthwalo futhi abe buthakathaka. Ngenxa yalokho, ama-triceps abuthakathaka ngeke akuvumele ukuthi usethe amarekhodi kumshini wokucindezela ibhentshi, ama-biceps abuthakathaka ngeke akuvumele ukuthi ukhuphuke ngokujwayelekile, njll. Futhi ngeke zikhule ezimweni ezinjalo.
Hlukanisa i-ectomorph
Ama-ectomorphs akuthola kunzima ukwakha izicubu zomzimba, ngakho-ke ukuhlukaniswa kwesisindo sezinsuku ezintathu kwabantu abanalolu hlobo lomzimba kufanele kwakhiwe ngokuzivocavoca okuyisisekelo okuhlanganisiwe. Basebenzisa inani elikhulu kunawo wonke lamaqembu emisipha.
Ukuze ungasebenzi ngokweqile ejimini futhi ungazifaki esimweni sokushoda kwamandla, kunconywa ukuba wenze ukusebenza okufishane kepha okunamandla - kungabi ngaphezu kwemizuzu engama-45-60.
Uma ungeke ukwazi ukuhlangabezana nesikhathi esinqunyiwe, kunconywa ukuthi uphuze i-cocktail yezinsizakalo ezimbalwa ze-BCAA ne-30-50 g yama-carbohydrate alula (ngokwesibonelo, i-amylopectin noma i-glucose) ngesikhathi sokuzivocavoca kwakho. Lokhu kuzocindezela i-catabolism futhi kunike amandla. Phuza into efanayo ngemuva kokuzivocavoca umzimba. Ukuze uthole umphumela omkhulu, khetha umsoco ofanele we-ectomorph. Ngaphandle kokudla ukudla okudingekayo nsuku zonke kwamaprotheni, amafutha nama-carbohydrate, akukho ukuzivocavoca okuzosizakala
Ukuhlukaniswa uqobo kubukeka kanjena:
| NgoMsombuluko (esifubeni + amahlombe + amahlombe) | ||
| Ukuzivocavoca umzimba | Inani lezindlela kanye ne-reps | Isithombe |
| Ukucindezela kwebhentshi | 4x12,10,8,6 |  |
| Hlanganisa i-Dumbbell Press | 3x10 |  © Makatserchyk - stock.adobe.com |
| Idiphu emabhaleni angalingani | 3x12-15 |  |
| Ukucindezela kwebhentshi ngokubamba okuncane | 3x10 |  |
| Umshicileli ka-Arnold | 4x10-12 |  |
| Ukujija ebhentshini | 3x12-15 |  |
| NgoLwesithathu (emuva + ngama-biceps) | ||
| Ukufa | 4x12,10,8,6 |  |
| Ukudonsa okubanzi | 4x10-15 |  |
| Umugqa We-Dumbbell | 3x10 |  |
| Umugqa Wokubamba Onciphisa Umncane | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ukuphakamisa ibha yama-biceps | 3x12 |  © Makatserchyk - stock.adobe.com |
| Umlenze olengayo uyaphakama | 4x10-15 |  |
| ULwesihlanu (imilenze) | ||
| Izikwele | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Cindezela umlenze | 3x10-12 |  |
| IsiRomania Dumbbell Deadlift | 4x12 |  |
| Ukuqamba ama-curls emilenzeni ku-simulator | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Imile Inkonyane | 4x15 |  © Makatserchyk - stock.adobe.com |
Njengoba ukwazi ukubona, cishe yonke inqubo yokuqeqesha yakhelwe ezungeze ukunyakaza okuyisisekelo. Ama-Ectomorphs anokuqeqeshwa okuyisisekelo aqeqeshwe kangcono ngale ndlela. Kuphela lapho uzuza u-5-10 kg wesisindo semisipha futhi ufeze izinkomba zamandla ezihloniphekile lapho ungakhuphula khona ivolumu yokuqeqesha futhi ungeze ukunyakaza okuthe xaxa kukho.
Uma ungenalo ulwazi ngensimbi noma esinye isizinda semidlalo, kungcono ukuqala ngohlelo oluphelele lwe-fullbadi - lapho umzimba wonke usetshenziselwe ukuzivocavoca ngakunye. Futhi kuphela ngemuva kwezinyanga ezimbalwa ushintshele ekuhlukaniseni.
Uhlelo lweMesomorph izinsuku ezintathu
Ngokungafani nama-ectomorphs, ama-mesomorphs athola imisipha kalula. Ngokunjalo, ukwahlukaniswa kwezinsuku ezintathu kwama-mesomorphs ngobunzima kuzohluka kancane.
Ama-Mesomorphs angahle angahlehli konke ukuqeqeshwa kwawo azungeze isisekelo. Lapho uqeqesha ngokwengeziwe, kuba ngcono. Yenza ukunyakaza okuhlukanisiwe kwegazi elinamandla, wethula izakhi ezisuka ku-crossfit nobuciko bempi, yenza i-cardio (uma uzuza amafutha kanye nemisipha). Lapho-ke uzoba nomzimba onempilo, oqinile futhi osebenzayo. Futhi uma unaka kakhulu ukudla kwakho futhi unakekela umsoco ofanele futhi onempilo we-mesomorph, umuntu omuhle, onemisipha uqinisekisiwe kuwe.
Akukho mkhawulo oqinile ebangeni lokuqeqeshwa, kepha kungakuhle ukuthi nihlangane okungenani ihora nesigamu:
| NgoMsombuluko (isifuba + i-triceps + ngaphambili nangaphakathi) | ||
| Ukuzivocavoca umzimba | Inani lezindlela kanye ne-reps | Isithombe |
| Hlanganisa iBarbell Press | 4x10 |  © Makatserchyk - stock.adobe.com |
| Ukucindezela kwe-Dumbbell ebhentshini eliqondile | 3x10-12 |  |
| Idiphu emabhaleni angalingani | 3x10-12 | |
| Ukucindezela kwebhentshi ngokubamba okuncane | 3x10 | |
| Umshini waseFrance nge-barbell | 3x12 |  |
| Uhleli ucindezela i-dumbbell | 4x12 |  © Makatserchyk - stock.adobe.com |
| Ukudonsa okubanzi kwe-barbell | 3x12 |  © Makatserchyk - stock.adobe.com |
| NgoLwesithathu (emuva + biceps + emuva delta) | ||
| Ukufa | 4x12,10,8,6 | |
| Ukudonsa okubanzi | 4x10-12 | |
| Umugqa we-barbell we-Bent-over | 3x10 |  © Makatserchyk - stock.adobe.com |
| Umugqa Wokubamba Onciphisa Umncane | 3x10-12 | © Makatserchyk - stock.adobe.com |
| Ukugxila okuvundlile | 3x10-12 |  © tankist276 - stock.adobe.com |
| Ama-curls e-Dumbbell ama-biceps ngenkathi ehleli ebhentshini elithambekele | 4x10 |  © Makatserchyk - stock.adobe.com |
| Swing dumbbells e ukuthambekela | 4x15 |  © Makatserchyk - stock.adobe.com |
| NgoLwesihlanu (imilenze + abs) | ||
| Izikwele | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Izikwele zangaphambili | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Amaphaphu kaBarbell | 4x15-20 |  © Makatserchyk - stock.adobe.com |
| Ukuqamba ama-curls emilenzeni ku-simulator | 3x12-15 | © Makatserchyk - stock.adobe.com |
| Imile Inkonyane | 4x15 | © Makatserchyk - stock.adobe.com |
| Phindela emuva ama-crunches ebhentshini | 3x10-15 |  |
| Ukusonta kusimulator | 3x12-15 |  |
Indlela yokuqeqeshwa kwama-mesomorphs ihluke kakhulu ekwenzeni izivivinyo eziyisisekelo kuphela, njengoba kunjalo ngama-ectomorphs. Ukuhlukaniswa okuningi kuza lapha - lokhu kuholela ekujikelezeni kwegazi okuningi emisipheni. Kepha ama-mesomorphs akudingeki esabe ukudlula ngokuzivocavoca okungaka.
Ngezikhathi ezithile, ungangeza okuhlukahlukene kunqubo yakho yokuqeqesha bese ushintsha umsebenzi omningi oyisidina ngensimbi ye-CrossFit ukusebenzisa - ngakho-ke uzoqina futhi uqine.
Hlukanisa isisindo sama-endomorphs
Inkinga enkulu yama-endomorphs yi-metabolism ehamba kancane. Ngenxa yalokhu, banenqwaba yamafutha angaphansi kwesikhumba. Isihluthulelo sokuxazulula le nkinga: ukuqeqeshwa kwamandla njalo nokuqeqeshwa kwe-cardio, ukudla okunempilo nokululama. Ukuzivocavoca kufanele kube isikhathi eside: kuyinto efiselekayo ukuba nesikhathi sokuphothula umsebenzi we-aerobic kanye ne-anaerobic ngasikhathi.
Ngakho-ke, kusetshenziswa inani elikhulu lama-calories ejimini, futhi ukusetshenziswa kwawo kuzoqhubeka ngemuva kokuqeqeshwa. Ngakho-ke, ngokushisa okukhulu kakhulu kwamafutha engeza imizuzu engama-30 ye-cardio ekupheleni kokuvivinya ngakunye... Kwenze njengoba uzizwa, usebenzisa imishini oyithandayo yenhliziyo: umshini wokunyathela, ibhayisikili lokuzivocavoca, i-ellipse, i-stepper, njll.
Ukwehlukaniswa kwesisindo sezinsuku ezintathu se-endomorph kungahle kubukeke kanjena:
| NgoMsombuluko (isifuba + i-triceps + ngaphambili nangaphakathi) | ||
| Ukuzivocavoca umzimba | Inani lezindlela kanye ne-reps | Isithombe |
| Ukucindezela kwebhentshi | 4x12,10,8,6 | |
| Hlanganisa ukucindezela kwe-dumbbell | 3x10 | © Makatserchyk - stock.adobe.com |
| Uhleli phansi ucindezela isifuba | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Ukuma kwabezindaba bebhentshi | 4x10-12 |  |
| Ukucindezela kwebhentshi laseFrance | 3x12 |  |
| Ukubuyiselwa emuva ngezindunduma | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Ukudonsa okubanzi kwe-barbell | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Swing dumbbells ezinhlangothini | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| NgoLwesithathu (emuva + biceps + emuva delta) | ||
| Ukudonsa okubanzi | 4x10-15 | |
| Umugqa we-barbell we-Bent-over | 4x10 | © Makatserchyk - stock.adobe.com |
| Umugqa Wokubamba Onciphisa Umncane | 3x10 | © Makatserchyk - stock.adobe.com |
| Umugqa We-Dumbbell | 3x10 | |
| I-Hyperextension | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Ama-biceps ama-curls amile | 3x12 | © Makatserchyk - stock.adobe.com |
| UDumbbell Curls ebhentshini likaScott | 3x10 |  © Makatserchyk - stock.adobe.com |
| Emuva Delta Umqeqeshi Kuholela | 4x15 |  © fizkes - stock.adobe.com |
| NgoLwesihlanu (imilenze + abs) | ||
| Izikwele | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Cindezela umlenze | 3x12 | |
| Isihluthulelo se-barbell yaseRomania | 4x10-12 |  |
| Amaphaphu we-Dumbbell | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Imile Inkonyane | 4x15 | © Makatserchyk - stock.adobe.com |
| Ukujija ebhentshini | 3x12-15 | |
| Umlenze olengayo uyaphakama | 3x10-12 | |
Ukwenza i-cardio njalo ngemuva kokuqeqeshwa kwamandla kuzokwandisa ukusha kwekhalori lakho. Ngokuqondene nokuzivocavoca amandla, acishe afane nohlelo lwe-mesomorph, kungezwe ukuhlukaniswa okuncane kakhulu. Phumula kuze kululame phakathi kwamaqoqo asindayo wokuzivocavoca okuyisisekelo, lokhu kungathatha imizuzu engu-2-3. Ngokuzihlukanisa, zama ukuthatha ikhefu elincane - cishe umzuzu, ukubuyisela ukuphefumula.
Ungakhohlwa ukuthi udinga insalela yekhalori ukuze uthole isisindo. Kepha ama-endomorphs avame ukuthola okuningi okweqile ngenxa yofuzo lwawo. Ngakho-ke, ngaphambi kokudayela kungcono ukuqala ukoma - amanoni azimisele kakhulu "ukunamathela" kulokho okukhona.
