ʻO ka 3 Day Weight Split kahi papahana hoʻoikaika kino hoʻoikaika kino. Hoʻohana ʻia ia e nā mea hoʻomaka a me nā mea ʻaleʻa. ʻEkolu mau hana hoʻoikaika i kēlā me kēia pule e hōʻoia i ka hoʻonui mau o ka nui o ka muscle a me ka ikaika me ka ʻole o ka hoʻomaʻamaʻa ʻana a me ka hoʻihoʻi piha. ʻOi aku ka maikaʻi o kēia ʻōnaehana no ka poʻe ʻaleʻale "kūlohelohe" i hoʻohana ʻole i nā mea lapaʻau. No lākou, ʻekolu hoʻomaʻamaʻa i ka pule ke koho ʻoi loa.
I kēia lā e nānā mākou pehea e hana ai i kahi mahaki o ka hana ʻana i nā mākala 3 mau lā a he aha nā hana i hoʻokomo ʻia i ka papahana.
He aha ka mahae?
ʻO ke kumumanaʻo hoʻomaʻamaʻa i kapa ʻia ʻo "split" ʻo ia hoʻi, "haki" mākou i ke kino i nā pūʻulu musele hoʻokaʻawale a hoʻomaʻamaʻa iā lākou i nā lā ʻokoʻa. ʻO ka pōmaikaʻi o kēia hana ke loaʻa i nā pūʻulu muscle ka manawa hou e ola a ulu. ʻOiai e hoʻomaha ana kekahi mākala, hoʻomaʻamaʻa mākou i kekahi. ʻO ka hana ʻana i ʻekolu mau hoʻoikaika ʻana i ka pule e alakaʻi i ka holomua i ka holo lōʻihi.
Wāwahi kuʻuna
Hiki ke hana i ka hoʻokaʻawale no 2-7 mau lā. Eia kekahi, no nā poʻe haʻuki ʻike, ʻae ʻia kahi papahana hoʻokaʻawale, kahi e hana ʻia ai kahi pūʻulu puʻupuʻu ma mua o hoʻokahi manawa i ka pule. Kūkulu ʻokoʻa kā mākou ʻōnaehana, i loko ona hoʻouka kēlā me kēia mākala i hoʻokahi manawa i ka pule... Hōʻoia kēia i ka hoʻihoʻi piha ʻana ma mua o kāu hoʻomaʻamaʻa hou. E alakaʻi kēia ala i ka ulu ʻana o ka nui o nā mākala maʻa.
ʻO ka hapanui pinepine, i ka wā o ka hoʻomaʻamaʻa hoʻokaʻawale, hoʻomaʻamaʻa ʻia nā mākala synergistic i hoʻokahi lā. ʻO kahi laʻana, ka umauma a me nā triceps, kua a me nā biceps. Loaʻa i nā triceps kā lākou ʻāpana o ka ukana i ka wā o nā hoʻoikaika kaomi umauma, a me nā biceps i nā lālani hope. Ma hope o ka hoʻopau ʻana i ka ukana nui ma kahi pūʻulu puʻupuʻu nui, hoʻopau ka mea ʻālapa i ka nāwaliwali o nā mākala luhi.
ʻO kahi ala ʻē aʻe
Aia kekahi ala - e hoʻomaʻamaʻa i nā mākala antagonist i ka manawa. ʻO kahi laʻana, biceps ma hope o ka hoʻomaʻamaʻa ʻana o ka umauma a i ʻole triceps ma hope o ka hoʻihoʻi hope. Hiki ke hoʻohana ʻia mai kēlā manawa a kēia manawa, akā ʻaʻole naʻe ma ke ʻano mau - ʻaʻole kūpono nā kānaka āpau no ka hoʻomaʻamaʻa paʻakikī.
E ʻōlelo mākou ua hana ʻoe i kāu biceps ma ka Pōʻakahi a he hana hoʻi kāu ma ka Pōʻakolu. Ma lalo o kēia mau kūlana, he mea nui e nānā nui i ka hoʻihoʻi - ʻaʻole hiki ke hoʻomaʻamaʻa piha i kou kua inā ʻaʻole i loaʻa hou kāu biceps mai ka Pōʻakahi. I ka hala ʻana o ka manawa, e alakaʻi kēia i ka hoʻouluulu nui ʻana o nā pūʻulu puʻupuʻu liʻiliʻi, kahi e pau ai ka pane ʻana i kekahi ukana a nāwaliwali hoʻi. A ʻo kahi hopena, ʻaʻole ʻae nā tricep nāwaliwali iā ʻoe e hoʻonohonoho i nā moʻolelo i ka paomi kūkaʻi, ʻaʻole ʻoe e ʻae i nā biceps nāwaliwali e huki maʻamau, a pēlā aku. ʻAʻole lākou e ulu i nā ʻano ʻano like ʻole.
Hoʻokaʻawale no ka ectomorph
He paʻakikī nā Ectomorphs i ke kūkulu ʻana i nā mākala, no laila, ʻekolu mau lā o ke kaupaona i hoʻokaʻawale ʻia no nā poʻe me kēia ʻano o ke kino e kūkulu ʻia a puni nā hana hoʻoikaika pinepine. Hoʻohana lākou i ka nui o nā pūʻulu muscle.
I mea e hana nui ʻole ai i ka hale hoʻoikaika kino a ʻaʻole hoʻi e hoʻokomo iā ʻoe iho i kahi hemahema o ka ikehu, pono ʻia e hana i nā hana pōkole akā ikaika loa - ʻaʻole i ʻoi aku i 45 mau minuke.
Inā ʻaʻole hiki iā ʻoe ke hoʻokō i ka palena manawa i ʻōlelo ʻia, koi ʻia e inu i ka cocktail o kahi mau lawelawe o BCAAs a me 30-50 g o nā huaʻaleʻale maʻalahi (e laʻa me amylopectin a i ʻole glucose) i kāu wā hoʻoikaika. E kāohi kēia i ka catabolism a hoʻoikaika. Inu i ka mea like ma hope o ka hoʻoikaika kino. No ka hopena nui, koho i ka meaʻai kūpono no ka ectomorph. Me ka loaʻa ʻole o ka pono o ka protein i kēlā me kēia lā, momona a me nā waihā, ʻaʻohe hana e pōmaikaʻi.
Penei ke ʻano o ka hoʻokaʻawale:
| Poakahi (pahu + triceps + poʻohiwi) | ||
| Nā hoʻoikaika kino | ʻO ka helu o nā hoʻokokoke a me nā rep | He kiʻi |
| Paʻi paʻi Bench | 4x12,10,8,6 |  |
| Hoʻokomo i ka Dumbbell Press | 3x10 |  © Makatserchyk - stock.adobe.com |
| Holo ma nā kaola kaulike | 3x12-15 |  |
| Kaomi ʻo Bench me kahi paʻa ʻikiʻiki | 3x10 |  |
| Kaomi ʻo Arnold | 4x10-12 |  |
| Ke wili nei ma ka pā | 3x12-15 |  |
| Pōʻakolu (kua + biceps) | ||
| Make-make | 4x12,10,8,6 |  |
| Huki huki akea | 4x10-15 |  |
| Lalani Dumbbell | 3x10 |  |
| Lalani Paʻa Kūʻai Pākiki | 3x10 |  © Makatserchyk - stock.adobe.com |
| Ke hāpai nei i ka pā no nā biceps | 3x12 |  © Makatserchyk - stock.adobe.com |
| Piʻi ka wāwae kau | 4x10-15 |  |
| Pōʻalima (nā wāwae) | ||
| ʻO Squats | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Paʻi wāwae | 3x10-12 |  |
| ʻO Romanian Dumbbell Deadlift | 4x12 |  |
| Ke waiho nei i nā wili wāwae i ka simulator | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| ʻO ka kū ʻana o ka bipi keiki | 4x15 |  © Makatserchyk - stock.adobe.com |
E like me kāu e ʻike ai, kokoke i ke kaʻina hoʻomaʻamaʻa holoʻokoʻa kūkulu ʻia a puni nā neʻe maʻamau. Hoʻomaʻamaʻa maikaʻi ʻo Ectomorphs me ka hoʻomaʻamaʻa maʻamau i kēia ala. Aia a loaʻa iā ʻoe he 5-10 kg o ka nui o nā mākala a loaʻa nā hōʻailona ikaika kūpono hiki iā ʻoe ke hoʻonui i ka leo aʻo a hoʻonui i nā neʻe i hoʻokaʻawale ʻia iā ia.
Inā ʻaʻohe ou ʻike me ka hao a i ʻole nā ʻano haʻuki ʻē aʻe, ʻoi aku ka maikaʻi e hoʻomaka me ka hoʻolālā fullbadi - ke hana ʻia ke kino holoʻokoʻa i kēlā me kēia hana. A ma hope wale o kekahi mau mahina e kuapo e māhele.
Polokalamu Mesomorph no ʻekolu mau lā
ʻAʻole like me ectomorphs, ʻoi aku ka maʻalahi o ka mesomorphs i ka nui o nā mākala. No laila, ʻokoʻa iki ka hoʻokaʻawale ʻana o nā lā ʻekolu no nā mesomorphs no ka nuipa.
ʻAʻole hiki i nā Mesomorph ke laina i kā lākou hoʻomaʻamaʻa holoʻokoʻa a puni ke kumu. ʻO ka nui o ke ʻano o ke aʻo ʻana, ʻo ka ʻoi aku ka maikaʻi. Hana i kahi neʻe no ka holo o ke koko ikaika, hoʻolauna i nā mea mai ka crossfit a me ka martial arts, hana i ka cardio (inā loaʻa ka momona me nā mākala). A laila e loaʻa iā ʻoe kahi kino olakino, ikaika a hana. A inā ʻoe e nānā hou aku i kāu papaʻai a mālama i ka meaʻai kūpono a me ke olakino olakino no ka mesomorph, e hōʻoia ʻia kahi kiʻi muscular nani iā ʻoe.
ʻAʻohe palena o ka lōʻihi o ke aʻo ʻana, akā pono e hui ma ka liʻiliʻi i hoʻokahi hola a me ka hapalua.
| Pōʻakahi (pahu + triceps + mua a me waena delts) | ||
| Nā hoʻoikaika kino | ʻO ka helu o nā hoʻokokoke a me nā rep | He kiʻi |
| Hoʻokomo i ka Barbell Press | 4x10 |  © Makatserchyk - stock.adobe.com |
| Kaomi ʻo Dumbbell ma kahi pae moe | 3x10-12 |  |
| Holo ma nā kaola kaulike | 3x10-12 | |
| Kaomi ʻo Bench me kahi paʻa ʻikiʻiki | 3x10 | |
| Paʻi Palani me ka bele | 3x12 |  |
| Hale Paʻi Dumbbell e noho ana | 4x12 |  © Makatserchyk - stock.adobe.com |
| Huki paʻa barbel ākea | 3x12 |  © Makatserchyk - stock.adobe.com |
| Pōʻakolu (kua + biceps + delta hoʻi) | ||
| Make-make | 4x12,10,8,6 | |
| Huki huki akea | 4x10-12 | |
| Lālani barbel Bent-over | 3x10 |  © Makatserchyk - stock.adobe.com |
| Lalani Paʻa Kūʻai Pākiki | 3x10-12 | © Makatserchyk - stock.adobe.com |
| Pākuʻi papamoe | 3x10-12 |  © tankist276 - stock.adobe.com |
| Kāwili ʻo Dumbbell no nā biceps ʻoiai e noho ana ma kahi keʻena incline | 4x10 |  © Makatserchyk - stock.adobe.com |
| Swing dumbbells i loko o ka piʻo | 4x15 |  © Makatserchyk - stock.adobe.com |
| Pōʻalima (nā wāwae + abs) | ||
| ʻO Squats | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| ʻO nā squats mua | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| ʻEllleʻa Barbell | 4x15-20 |  © Makatserchyk - stock.adobe.com |
| Ke waiho nei i nā wili wāwae i ka simulator | 3x12-15 | © Makatserchyk - stock.adobe.com |
| ʻO ka kū ʻana o ka bipi keiki | 4x15 | © Makatserchyk - stock.adobe.com |
| Crunches huli i ka pā | 3x10-15 |  |
| Ke wili nei i ka simulator | 3x12-15 |  |
He ʻokoʻa ke ʻano o ka hoʻomaʻamaʻa ʻana i nā mesomorph mai ka hana ʻana i nā hana maʻamau, e like me ka hihia me ectomorphs. Hele mai kahi kaʻawale ʻē aʻe i loko - alakaʻi kēia i ka holo nui ʻana o ke koko i nā mākala. Akā ʻaʻole pono nā makaʻu e makaʻu i nā mesomorphs ke hoʻonui i ka hana me ka hoʻoikaika kino.
Mai kēlā me kēia manawa, hiki iā ʻoe ke hoʻohui i nā ʻano like ʻole i kāu kaʻina hoʻomaʻamaʻa a hoʻololi i ka hapa nui o ka hana monotonous me ka hao no nā hana CrossFit - no laila e ikaika a ikaika ʻoe.
Wāwahi kaupaona no endomorphs
ʻO ka pilikia nui o nā endomorphs kahi metabolism lohi. Ma muli o kēia, loaʻa iā lākou ka nui o ka momona momona subcutaneous. ʻO ke kī i ka hoʻoponopono ʻana i kēia pilikia: hoʻomaʻamaʻa ikaika pinepine a me ka hoʻomaʻamaʻa cardio, meaʻai kūpono a me ka hoʻōla hou. Pono e lōʻihi nā hana: makemake ʻia e loaʻa ka manawa e hoʻopau ai i nā hana aerobic a me nā anaerobic i kēlā me kēia manawa.
No laila, lilo ka nui o nā calorie i ka hale haʻuki, a e hoʻomau ka ʻai ʻana ma hope o ka hoʻomaʻamaʻa ʻana. No laila, no ka puhi momona momona hou aku hoʻohui i nā minuke 30 o ka cardio ma ka hopena o kēlā me kēia hana... Hana e like me kou manaʻo, e hoʻohana ana i kāu mea ʻoihana punahele punahele: treadmill, kaʻa hoʻoikaika kino, ellipse, stepper, etc.
Hoʻokaʻawale ʻia kahi ʻekolu lā kaumaha no ka endomorph penei:
| Pōʻakahi (umauma + triceps + mua a me waena delta) | ||
| Nā hoʻoikaika kino | ʻO ka helu o nā hoʻokokoke a me nā rep | He kiʻi |
| Paʻi paʻi Bench | 4x12,10,8,6 | |
| Kaomi press dumbbell | 3x10 | © Makatserchyk - stock.adobe.com |
| Kaomi umauma noho | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Ke kū nei ʻo Bench press | 4x10-12 |  |
| Hale pai paina Farani | 3x12 |  |
| Kickback me nā dumbbells | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Huki paʻa barbel ākea | 4x12-15 | © Makatserchyk - stock.adobe.com |
| Swing dumbbells i nā ʻaoʻao | 3x12-15 |  © Makatserchyk - stock.adobe.com |
| Pōʻakolu (kua + biceps + delta hoʻi) | ||
| Huki huki akea | 4x10-15 | |
| Lālani barbel Bent-over | 4x10 | © Makatserchyk - stock.adobe.com |
| Lalani Paʻa Kūʻai Pākiki | 3x10 | © Makatserchyk - stock.adobe.com |
| Lalani Dumbbell | 3x10 | |
| Hyperextension | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Piʻi biceps kū | 3x12 | © Makatserchyk - stock.adobe.com |
| ʻO Dumbbell Curls ma Scott's Bench | 3x10 |  © Makatserchyk - stock.adobe.com |
| Alakaʻi ʻo Delta Trainer i hope | 4x15 |  © fizkes - stock.adobe.com |
| Pōʻalima (nā wāwae + abs) | ||
| ʻO Squats | 4x12,10,8,6 | © Vitaly Sova - stock.adobe.com |
| Paʻi wāwae | 3x12 | |
| Lila make barl Romanian | 4x10-12 |  |
| Nā lung lung | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| ʻO ka kū ʻana o ka bipi keiki | 4x15 | © Makatserchyk - stock.adobe.com |
| Ke wili nei ma ka pā | 3x12-15 | |
| Piʻi ka wāwae kau | 3x10-12 | |
ʻO ka hana maʻamau ʻana i ka cardio ma hope o ka hoʻomaʻamaʻa ʻana i ka ikaika e hoʻonui ai i ka wela o kāu calorie. No nā hoʻoikaika ikaika, aneane like lākou me ka papahana mesomorph, ua hoʻohui ʻia kahi kaʻawale wale nō. Hoʻomaha a hiki i ka hoʻihoʻi ʻana ma waena o nā papa hana nui o nā hoʻoikaika kino, he 2-3 mau minuke kēia. I nā lumi hoʻokaʻawale, e hoʻāʻo e lawe i nā wahi hoʻomaha iki - ma kahi o hoʻokahi minuke, e hoʻihoʻi hou i ka hanu.
Mai poina pono ʻoe i ke koena calorie e loaʻa ka nui. Akā loaʻa pinepine ka endomorphs i ka nui o ka nui ma muli o kā lākou genetics. No laila, ma mua o ke kāhea ʻana e ʻoi aku ka maikaʻi o ka hoʻomaloʻo mua - ua ʻoi aku ka makemake o ka momona e "pili" i ka mea e noho nei.
