The 3 Day Weight Split ke lenaneo la khale la ho ikoetlisa la mesifa. E sebelisoa ke ba qalang le baatlelete ba nang le boiphihlelo. Ho ikoetlisa ka makhetlo a mararo ka beke ho tiisa hore ho tla ba le keketseho e tsitsitseng ea mesifa le matla ntle le ho ikoetlisa le ho fola ka botlalo. Sistimi ena e sebetsa hantle bakeng sa baatlelete ba "tlhaho" ba sa sebeliseng mahlahana a meriana. Bakeng sa bona, ho ikoetlisa hararo ka beke ke khetho e ntle ka ho fetisisa.
Kajeno re tla sheba mokhoa oa ho theha karohano e sebetsang ea matsatsi a 3 ea ho aha mesifa le hore na ke boikoetliso bofe bo kenyellelitsoeng lenaneong.
Ho arohana ke eng?
Molao-motheo oa koetliso o bitsoang "ho arohana" o bolela hore re "roba" 'mele ka lihlopha tse arohaneng tsa mesifa le ho o koetlisa ka matsatsi a fapaneng. Molemo oa mokhoa ona ke hore lihlopha tsa mesifa li na le nako e ngata ea ho fola le ho hola. Ha mosifa o mong o ntse o phomotse, re koetlisa o mong. Ho ikoetlisa makhetlo a mararo feela ka beke ho tla lebisa tsoelo-pele qetellong.
Ho arohana ha khale
Ho aroloa ho ka etsoa matsatsi a 2-7. Hape, bakeng sa baatlelete ba nang le boiphihlelo, lenaneo la ho arohana lea amoheleha, moo sehlopha se le seng sa mesifa se sebetsoang hangata ho feta beke. Sistimi ea rona e hahiloe ka tsela e fapaneng, ho eona mosifa o mong le o mong o laeloa hang ka beke... Sena se tiisa ho fola ka botlalo pele u ikoetlisa. Mokhoa ona o tla lebisa ho kholo ea boleng ba mesifa ea boleng.
Hangata, nakong ea koetliso e arohaneng, mesifa e lumellanang e koetlisoa ka letsatsi le le leng. Ka mohlala, sefuba le triceps, morao le biceps. Li-triceps li fumana karolo ea tsona mojaro nakong efe kapa efe ea khatiso ea sefuba, le li-biceps nakong ea mela e ka morao. Kamora ho qeta mojaro o moholo sehlopheng se seholo sa mesifa, semathi se qeta mosifa o monyane o seng o khathetse.
Mokhoa o mong
Ho na le mokhoa o mong - ho koetlisa mesifa ea bahanyetsi ka nako. Mohlala, li-biceps kamora ho ikoetlisa ka sefubeng kapa triceps kamora ho ikoetlisa ka morao. E ka sebelisoa nako le nako, empa eseng khafetsa - ha se motho e mong le e mong ea loketseng koetliso e thata joalo.
A re re u sebelitse li-biceps tsa hao ka Mantaha 'me u na le ho ikoetlisa ka morao ka Laboraro. Tlas'a maemo ana, ho bohlokoa ho ela hloko ho hlaphoheloa - ho ke ke ha khoneha ho koetlisa mokokotlo oa hau ka botlalo haeba li-biceps tsa hau li e-so fole ho tloha ka Mantaha. Ha nako e ntse e ea, sena se tla lebisa ho hatella lihlopha tse nyane tsa mesifa, tse tla emisa ho arabela mojaro ofe kapa ofe mme li tla fokola. Ka lebaka leo, li-triceps tse fokolang li ke ke tsa u lumella ho beha lirekoto khatisong ea benche, li-biceps tse fokolang li ke ke tsa u lumella ho hula ka mokhoa o tloaelehileng, jj. Le tsona li ke ke tsa hola maemong a joalo.
Arohane bakeng sa ectomorph
Li-ectomorph li fumana ho le thata ho aha mesifa, ka hona ho aroloa ha boima ba matsatsi a mararo bakeng sa batho ba nang le mofuta ona oa 'mele ho lokela ho hahuoa ho potoloha boitlhakiso ba mantlha bo kopaneng. Ba sebelisa palo e kholo ka ho fetisisa ea lihlopha tsa mesifa.
Bakeng sa ho se sebetse ho feta tekong ea boikoetliso le ho se kene maemong a khaello ea matla, ho kgothaletswa ho ikoetlisa ka nako e khuts'oane empa e le matla - eseng ho feta metsotso e 45-60.
Haeba o sa khone ho fihlela moeli o behiloeng oa nako, ho kgothaletswa ho noa lebenkele la li-servings tse 'maloa tsa BCAA le 30-50 g ea lik'habohaedreite tse bonolo (mohlala, amylopectin kapa glucose) nakong ea boikoetliso. Sena se tla hatella catabolism le matla. Noa ntho e tšoanang kamora ho ikoetlisa. Bakeng sa ts'ebetso e kholo, khetha phepo e nepahetseng bakeng sa ectomorph. Ntle le ho ja lijo tse hlokahalang letsatsi le letsatsi tsa protheine, mafura le lik'habohaedreite, ha ho koetliso e tla ba molemo.
Karohano ka boeona e shebahala tjena:
| Mantaha (sefuba + triceps + mahetla) | ||
| Boikoetliso | Palo ea mekhoa le reps | Setšoantšo |
| Bench o tobetsa | 4x12,10,8,6 |  |
| Rekisa Press ea Dumbbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ho ina hodima mekoallo e sa lekanang | 3x12-15 |  |
| Bench e hatisa ka mokhoa o moqotetsane | 3x10 |  |
| Mochine oa khatiso oa Arnold | 4x10-12 |  |
| Ho sotha bencheng | 3x12-15 |  |
| Laboraro (morao + biceps) | ||
| Ho bolaoa | 4x12,10,8,6 |  |
| Lits'oants'o tse kholo | 4x10-15 |  |
| Rumbbell Row | 3x10 |  |
| Moqotetsane Reverse Grip Row | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ho phahamisa bara bakeng sa li-biceps | 3x12 |  © Makatserchyk - stock.adobe.com |
| Leoto le leketlileng le phahama | 4x10-15 |  |
| Labohlano (maoto) | ||
| Li-squats | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Mochine oa khatiso oa maoto | 3x10-12 |  |
| Lefu la Romania Dumbbell Deadlift | 4x12 |  |
| Leshano le kobehile maotong ka simulator | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Ho ema Namane | 4x15 |  © Makatserchyk - stock.adobe.com |
Joalokaha u bona, hoo e ka bang ts'ebetso eohle ea koetliso e hahiloe ho potoloha metsamao ea mantlha. Li-ectomorph tse nang le koetliso ea mantlha li koetlisitsoe hantle ka tsela ena. Ke feela ha o fumana lik'hilograma tse 5-10 tsa boima ba mesifa mme o fihlela lits'oants'o tse ntle tsa matla moo o ka eketsang bophahamo ba koetliso le ho eketsa mehato e ikhethileng ho eona.
Haeba u sena boiphihlelo ba tšepe kapa nalane efe kapa efe ea lipapali, ho molemo ho qala ka sekema se felletseng - ha 'mele oohle o sebetsoa ho ikoetlisa ka ngoe. Mme ke kamora likhoeli tse 'maloa feela ho fetohelang.
Lenaneo la Mesomorph matsatsi a mararo
Ho fapana le li-ectomorphs, mesomorphs e fumana boima ba mesifa habonolo. Ka hona, karohano ea matsatsi a mararo bakeng sa mesomorphs ea boima e tla fapana hanyane.
Mesomorphs e kanna ea se hlophise koetliso eohle ea eona ho potoloha setsi. Ha u ntse u koetlisa mefuta e mengata, ho ba betere. Etsa mekhahlelo e ikhethileng bakeng sa phallo e matla ea mali, kenyelletsa likarolo tse tsoang ho crossfit le bonono, etsa cardio (haeba u nona hammoho le mesifa). Joale u tla ba le 'mele o phetseng hantle, o matla le o sebetsang. Haeba u ela hloko lijo tsa hau haholo 'me u hlokomela phepo e nepahetseng le e phetseng hantle bakeng sa mesomorph, u tla tiisetsoa setšoantšo se setle se nang le mesifa.
Ha ho na moeli o tiileng nakong ea koetliso, empa ho bohlokoa hore bonyane u kopane hora le halofo.
| Mantaha (sefuba + triceps + ka pele le bohareng delts) | ||
| Boikoetliso | Palo ea mekhoa le reps | Setšoantšo |
| Rekisa Press ea Barbell | 4x10 |  © Makatserchyk - stock.adobe.com |
| Tobetsa Dumbbell bencheng e tshekaletseng | 3x10-12 |  |
| Ho ina hodima mekoallo e sa lekanang | 3x10-12 | |
| Bench e hatisa ka mokhoa o moqotetsane | 3x10 | |
| Mochine oa khatiso oa Fora o nang le barbell | 3x12 |  |
| Ho lutse mochini oa khatiso oa dumbbell | 4x12 |  © Makatserchyk - stock.adobe.com |
| Ho hula ha tšepe e pharaletseng | 3x12 |  © Makatserchyk - stock.adobe.com |
| Laboraro (morao + biceps + delta e khutlelang) | ||
| Ho bolaoa | 4x12,10,8,6 | |
| Lits'oants'o tse kholo | 4x10-12 | |
| Mohala oa barbell o kentsoeng | 3x10 |  © Makatserchyk - stock.adobe.com |
| Moqotetsane Reverse Grip Row | 3x10-12 | © Makatserchyk - stock.adobe.com |
| Sepheo se otlolohileng | 3x10-12 |  © tankist276 - setokong.adobe.com |
| Li-curls tsa Dumbbell bakeng sa li-biceps ha li ntse li lutse bencheng e sekametseng | 4x10 |  © Makatserchyk - stock.adobe.com |
| Swing dumbbells ka sekamela | 4x15 |  © Makatserchyk - stock.adobe.com |
| Labohlano (maoto + abs) | ||
| Li-squats | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Li-squats tse ka pele | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Mapheo a Barbell | 4x15-20 |  © Makatserchyk - stock.adobe.com |
| Leshano le kobehile maotong ka simulator | 3x12-15 | © Makatserchyk - stock.adobe.com |
| Ho ema Namane | 4x15 | © Makatserchyk - stock.adobe.com |
| Khutlisa li-crunches bencheng | 3x10-15 |  |
| Ho sotha ka ketsiso ea | 3x12-15 |  |
Mokhoa oa ho koetlisa mesomorphs o batla o fapane hanyane le ho etsa boikoetliso bo ikhethileng, joalo ka li-ectomorphs. Ho itšehla thajana ho feta ho tla mona - hona ho lebisa ho tsamaisong ea mali e ngata mesifeng. Empa mesomorphs ha ea lokela ho tšaba ho fetella ka boikoetliso bo bongata.
Nako le nako, o ka eketsa mefuta-futa ts'ebetsong ea hau ea koetliso mme o nka sebaka sa mosebetsi o monotonous ka tšepe bakeng sa koetliso ea CrossFit - hore o tle o be matla le ho feta.
Arola boima ba "endomorphs"
Bothata bo boholo ba li-endomorphs ke metabolism e liehang. Ka lebaka la sena, ba na le mafura a mangata a mangata. Senotlolo sa ho rarolla bothata bona: koetliso ea matla a kamehla le koetliso ea pelo, phepo e nepahetseng le ho fola. Ho ikoetlisa ho lokela ho ba nako e telele: hoa lakatseha ho ba le nako ea ho phethela mosebetsi oa boikoetliso le anaerobic ka nako.
Kahoo, ho sebelisoa li-calories tse ngata sebakeng sa boikoetliso, 'me tšebeliso ea tsona e tla tsoelapele kamora koetliso. Ka hona, bakeng sa ho chesa mafura haholo eketsa metsotso e 30 ea pelo ha u qeta ho ikoetlisa... E etse kamoo o ikutlwang ka teng, o sebedisa thepa ya pelo ya hao eo o e ratang: treadmill, baesekele ya ho ikwetlisa, ellipse, stepper, jj.
Ho aroloa ha boima ba matsatsi a mararo bakeng sa pheletso ho ka shebahala tjena:
| Mantaha (sefuba + triceps + ka pele le bohareng delts) | ||
| Boikoetliso | Palo ea mekhoa le reps | Setšoantšo |
| Bench o tobetsa | 4x12,10,8,6 | |
| Sekamela khatiso ea dumbbell | 3x10 | © Makatserchyk - stock.adobe.com |
| Ho lutse sefubelu sefubeng | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Bench o ntse o eme | 4x10-12 |  |
| Mochine oa khatiso oa benche oa Fora | 3x12 |  |
| Kickback ka li-dumbbells | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Ho hula ha tšepe e pharaletseng | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Swing dumbbells ho ea mahlakoreng | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Laboraro (morao + biceps + delta e khutlelang) | ||
| Lits'oants'o tse kholo | 4x10-15 | |
| Mohala oa barbell o kentsoeng | 4x10 | © Makatserchyk - stock.adobe.com |
| Moqotetsane Reverse Grip Row | 3x10 | © Makatserchyk - stock.adobe.com |
| Rumbbell Row | 3x10 | |
| Hyperextension | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Li-biceps tse emeng li kobehile | 3x12 | © Makatserchyk - stock.adobe.com |
| Dumbbell Curls ka Bench ea Scott | 3x10 |  © Makatserchyk - stock.adobe.com |
| Morao Delta isang | 4x15 |  © fizkes - stock.adobe.com |
| Labohlano (maoto + abs) | ||
| Li-squats | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Mochine oa khatiso oa maoto | 3x12 | |
| Ho bolaoa ha barbell ea Romania | 4x10-12 |  |
| Mapheo a dumbbell | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Ho ema Namane | 4x15 | © Makatserchyk - stock.adobe.com |
| Ho sotha bencheng | 3x12-15 | |
| Leoto le leketlileng le phahama | 3x10-12 | |
Ho etsa cardio khafetsa kamora koetliso ea matla ho tla eketsa khalori ea hau. Ha e le boikoetliso ba matla, li batla li lekana le lenaneo la mesomorph, ho kentsoe ho itšehla thajana hanyane. Phomola ho fihlela o hlaphoheloa lipakeng tsa boikoetliso bo boima, ho ka nka metsotso e 2-3. Likarolong tsa ho itšehla thajana, leka ho phomola hanyane - motsotso, ho khutlisa moea.
Se ke la lebala hore o hloka khalori e setseng ho fumana boima. Empa li-endomorph hangata li fumana bongata bo fetelletseng ka lebaka la liphatsa tsa bona tsa lefutso. Ka hona, pele o daela, ho molemo ho qala ho omella - mafura a ikemiselitse haholo ho "khomarela" ho a teng.
