Arnolda Shvartseneggera workout. ka pomaikai kālaiʻike

Arnold Schwarzenegger Pono ka i hoike, a ua lilo ia synonymous i kona inoa. ʻOiaiʻo ia i ka pūwāʻana i loko o ka mamao seventies a me eighties, i ke kumu hoohalike o kona pomaikai ua no ka hoʻoulu 'na tausani o novice' âlapa.

Workout Arnolda Shvartseneggera - he okoa kālaiʻike, a mai nā ', i hou i nooaai? Ana ia lakou iho i loko o ke keʻena, no kou kino, a me ka hoʻopulapula ana o ka lolo. A pau i kēia pu o ka haʻilula holomua bodybuilder.

Ano, pokole e pili ana i ka'ōnaehana ma i komo Arnold Schwarzenegger. Bodybuilding aʻo komo ai kanaka. No mau kanaka, ua like, no laila,ʻaʻohe mau'ālike mau kuamoo, i loko o kekahi kime pāʻani gymnastics. He ka apuepue hiki i ka lilo i ka ia me Arnold, blindly kēia i kana hana. No kēlā me kēia kanaka e pono ai kā lākou mau aʻo polokalamu a me ke ola, i hiki ke huli mai makahiki wale no, ho'āʻo a me ka hana hewa. Oe Pono kou hoʻokō 'e' imi a me ka hooholo kona kiʻekiʻe o ka haawe.

Arnold ka kālaiʻike

Nani e piʻi like o ka bodybuilder kaulana pono mua o nā mea a pau me ka pololei kālaiʻike, me ka i hele mai la ia i ka hana. A me ka pā o ka mea, o ua i ka pomaikai, e hele wale ana ma kekahi hihia - ina ka 'âlapa e nana ana imua i kela a me keia holo ana a hiki i ka hale haʻuki. Classes ma ka mana e, aole loa e lawe mai i ka makemake hopena. Schwarzenegger Ua nooaai? No ka iho i kona makemake, a me ka ia i ike, ua ike oia i ka papa kuhikuhiE mea - ma hope o ka hana o ka Muscle, e hoʻoikaika 'ana i ke ola i loko o nā mea a pau kona hoike ana.

ka ai

Kuponoʻai - i ke kumu no ka pomaikai ma keia pilikia sport. Me ka nānā i ka kūikawāʻai i nā hualoaʻa hiki ke manao ia. Nāʻiʻo mai i ulu like me ia, akā, wale me ka 'O ke kaulikeʻai, a hiki i kino kaumaha waiwai me ka momona. Inā mahuahua Muscle mamua o ka momona, ai kaʻaiʻana pono. A ina oe i kikokiko ai, a momona, ia mea pono e emi i ka caloric ka maʻiʻo o ka ai.

Na ka maloʻoʻana au, a ua lawe mai ma mua o ka Competition, Arnold ua hō'ā i kaʻai i loko o haʻahaʻa carbohydrates, a ina e lawa ia i ka ikaika, e hana lākou kiʻekiʻe. I kekahi lā he hebedoma ua maopopo leʻa kiʻekiʻe-calorie: pela i ka mämä holo i ka pūnao.

Arnolda Shvartseneggera aʻo kahua

Ke bodybuilder kaulana i hoomakaukauia ka 8 manawa o ka pule (i kekahi mau lā i 2 manawa). Kona nenoaiu ua haku o nā papahana eha papahana no kekahi mau makahiki:

1. Ke kumu o aʻo (ʻelua papa).
2. Ka pono telostroitelstvo (ʻelua papa).
3. Koho telostroitelstvo mea e like ai.
4. Makaukau no ka Competition.

Ke kumu o aʻo polokalamu ka loaʻa o ka hana-i o nāʻiʻo. He pono e hana ana me ka mea kaumaha paona, e pono e mahuahua pule. Kēia ka anu u ke lawe mau makahiki: ka mea, a pau hilinaʻi nui ma luna o ke kumu kanawai, ways a me ka hana ana. A hiki i ka Muscle nuipa ka makemake nui kīnā, e hiki ke neʻe ma i ka mea e like ai telostroitelstvu.

No ka beginners o ka mea mua kiʻekiʻe o ka papa kuhikuhiE polokalamu. Kela a me keia hapa o ke kino e e hoʻomaʻamaʻa palua i ka hebedoma, a me ka ahakanaka - kela la i keia.

No ka mea, a pau Muscle pūʻulu e pono e koho i elua a ekolu kino, i ka mua o ka i (hoʻokahi aʻelua) e e walaʻauʻana a me ka polyarticular. Mau nā, no kekahi laʻana, Aha lua kaomi waina, squats, a me na mea e ae. Ana hana me ka barbell paha dumbbells. Ma hope o ka hana walaʻauʻana kino kaʻawale 'ole odnosustavnye. Kēiaʻia, uha palena manawa, a me kekahi poe e ae. No ka ia, IeAUPIIe, IAa IO hoʻohana hola lako a pan.

Arnolda Shvartseneggera aʻo i wahi e like me ka mea kēia polokalamu.

1. Ka Poakahi. Ka luna o ke kua, abdomen, umauma.
2. Ka Poalua. Abdomen, poohiwi kaei, mauka lima, poʻohiwi.
3. Poakolu. Lower hoʻi, ke ki kala, wāwae, wawae, abdomen.
4. Ka Poaha. Luna hoʻi, umauma, abdomen.
5. Friday. Abdomen, poohiwi kaei, mauka lima, poʻohiwi.
6. Ka Poaono. Lower hoʻi, ke ki kala, wāwae, wawae, abdomen.

Arnolda Shvartseneggera aʻo oia o na kēia mau kino no kekahi Muscle pūʻulu:

1. Pahu. Lua kaomi waina kookoo noho ana a me ka moe ana i lalo; pullover.
2. Ka luna o ke kua. Ka huki ia ma ka hookolokolo (ka mea i kā mākou e hiki helu o repetitions); he k'ki koʻokoʻo lele umauma (ekolu e puhi ia - 10, 6, 4).
3. Poohiwi kaei. Ka Aha kaomi ku barbell; ʻAlawa i na mea kaua ma luna o kona poʻo sideways a keu (ekolu e puhi ia - 10, 6.4).
4. Poohiwi. E noho ana, a ku ana ma ka ala o na biceps; Palani paapu i kanaka; e moe ana kaomi koʻokoʻo (ololi loaʻa).
5. Forearm. Flexion a me ka hoʻolōʻihi 'ia' ana o brushes i loko o ka carpal-mea nana i ulana ke ami hoi me ke koʻokoʻo (aʻe loaʻa).
6. 'ūhā. Squat a lunges (ma na poohiwi o ke koʻokoʻo); flexing i ka iho me ka lanakila ia'ku (e moe ana ma luna o ka Aha).
7. Uha mua a me ka wāwae. Ke ala ma ka manamana me he hoalawepu ma luna o nā poʻohiwi (5 e puhi ia o 15).
8. I ka haʻahaʻa o ke kua. I ka laau ma luna o nā poʻohiwi a me torso rectification (ekolu e puhi ia - 10, 6, 4).
9. 'ōpū. E hookiekie ana ia manao wāwae, Ua haawiia i ka umauma kuli, e moe ana ia ma luna o ka makeʻe papa (5 e puhi ia o 25).

Ināʻaʻole i hoakaka ia ma ka helu o nā hoʻopaʻa i ka 'a me ka Rep, oe e hana i ka hoʻokō' 8-12 manawa i loko o ka hoʻokokoke mai elima.

ke ola

E pono e poina i na nāʻiʻo mai i ulu ma ka papa. Ko lakou ulu ana mai o ke keʻena, ma ka loaa au, no laila ia mea nui i ka pololei pololei o ka lā. Arnold hoi, a kuka e hiamoe 8-9 hola o ka lā. Inā 'oe e ole e nui hiamoe i ka po, e pono eʻohi i ka mea o kaʻalā iā hora i ka lā.

cerebration

Arnolda Shvartseneggera workout nā kekahi mea nui kēia lākiō - ka hiki e noʻonoʻo i ka hana Muscle i hoʻokō '. pono aʻo mākou e kaʻawale ka haawe mea ma luna o ka mea a me ka noho mamuli o kona ulu ana. Ma hope o aʻo mea nui kiʻi pale ia e loaʻa ma ka mea o ka bodybuilding.