Uhlelo lwe-FST-7 Chest Workout

I-FST-7 wuhlelo olunzulu futhi olusebenzayo olwenziwe nguHaney Rambod odumile. Iningi labakhi bomzimba abaqeqeshiwe seliqeqeshiwe futhi liyaqhubeka nokuziqeqesha ngale ndlela. Masimthathe siyoyivivinya!

About the Author: URoger Lockridge

Le ndlela yaziwa nasemhlabeni jikelele njenge-Best Workout Programme ka-2009. Emkhakheni wokuqina nokwakha umzimba, bakhuluma ngawo kuphela. Izigidi zabantu ziyaqhubeka nokuxoxa ngenkuthalo ngale ndlela, ifakiwe ezinhlelweni zokuqeqesha emhlabeni wonke.

Le yi-FST-7, eyenziwe nguHaney Ramboda's Forge of Professionals, futhi wuhlelo lokuzivocavoca olunamandla nolwenza umkhiqizo omkhulu. Ngeke kwehluke. UJay Cutler ungumphathi weziqu zikaMnu Olympia kathathu, kubalwa nompetha wama-Olympia amahlandla amabili uKevin English ngo-2009 futhi owaphumelela njengompetha uPhil Heath, oqeqeshwe kulolu hlelo ukulungiselela umncintiswano omkhulu wokwakha umzimba. UMark Alvisi unqobe i-US National Championship ka-2013, waphinde waziqeqesha noHaney Ramboda. Ukube ngibhale wonke umuntu oye eHaney futhi waqeqeshwa nge-FST-7, kuzofana nokuthi Ngubani Oqondisa ukwakhiwa komzimba.

Ngokusho kukaHaney uqobo, igama FST-7 livela ku:

• I-Fascia (F, fascia) - umgogodla wezicubu ezihlanganayo ezihlanganisa, ezihlukanisa noma ezihlanganisa ndawonye imisipha, izitho nezinye izakhiwo zomzimba ezithambile.
  
  
• Welulekela (S, elula) - isenzo esenzelwe ukwelula, ukunweba, ukwandisa.
  
  
• Training (T) - Inqubo yokuletha umuntu ezingeni elifanelekile lokwenza kahle ngokuzivocavoca nokufundisa.
  
  
• Isikhombisa - amasethi ayisikhombisa esivivinyweni sokugcina

Ukudlulela kudrayivu yokuhlola ethenjisiwe. Ngezansi ngizochaza ngokuningiliziwe ngokuzivocavoca kwami ​​kwe-pectoral okwenzeka ngo-Agasti 13, 2009, futhi ngizocacisa esigabeni ngasinye salokhu kuzivocavoca umzimba.

Ngaphambi kokuqeqeshwa

Ihora ngaphambi kokuqeqeshwa, ngaphuza i-protein smoothie eyenziwe nge-vanilla protein powder, ama-strawberry nobhanana. Ithangi likaphethiloli laligcwele. Cishe imizuzu engama-30 ngaphambi kokuphuma endlini, ngithathe i-nitric oxide (NO) booster, i-multivitamin, ne-1000 mg. Isikhathi sokungena ebhizinisini!

Ukuzivocavoca kokuqala kwandulelwe ukwelula ukukhanya nokuzifudumeza.

Isigaba "F": Incline Bench Press

Kwakudingeka ngihambe kuqala, futhi ngangidinga umsebenzi owehlelayo, ngakho ngaqala ngawo. Ngincoma ukwenza amasethi ama-3-4 ngobuncane obungu-8 nobukhulu obuyi-12 reps. Isisekelo kufanele sibe nzima. Ngidlala ngezisindo ngisebenze kuze kufike kumathani akha umthwalo owanele.

• Setha eyodwa: 135 lbs (≈60 kg) - 12 reps
  
  
• Imizuzwana engu-45 yokuphumula
  
  
• Setha ama-185: 85 lbs (-12 kg) - ama-XNUMX reps
  
  
• 1 iminithi yokuphumula
  
  
• Setha ama-225: 100 lbs (-8 kg) - ama-XNUMX reps
  
  
• 1 iminithi yokuphumula
  
  
• Isethi yesine: 225 lbs (≈100 kg) - 7 reps

Ukushintshela kokuzivocavoca okulandelayo kungithatha cishe imizuzwana engama-90. Sengizizwa nginesizotha kakhulu. Kuze kube manje ngithanda yonke into, kepha lokhu kuyisiqalo nje. Ake sibone ukuthi kuzokwenzekani ngokulandelayo.

Isigaba "S": ukuxuba ama-dumbbells ebhentshini elithambile

Ukuzivocavoca inombolo yesibili - ukunyakaza kokuzihlukanisa,. Umsebenzi omkhulu ukwelula imisipha ngaphakathi futhi wandise ivolumu yayo. Ngithanda ukuthambeka kwe-dumbbell futhi nginqume ukuzama lo msebenzi kulesi sigaba sokuzivocavoca. Njengakuqala, udinga amasethi ama-3-4 we-8-12 reps. Hlela umthwalo omkhulu.

• Setha eyodwa: 40 lbs (≈18 kg) - 12 reps
  
  
• 1 iminithi yokuphumula
  
  
• Setha ama-40: 18 lbs (-12 kg) - ama-XNUMX reps
  
  
• 1 iminithi yokuphumula
  
  
• Setha ama-50: 22 lbs (-10 kg) - ama-XNUMX reps
  
  
• 1 iminithi yokuphumula

Ukuzivocavoca kukhulu kakhulu. Manje ukupompa kuhle impela futhi ngisagcwele amandla. Okwamanje umlingani wami uChris Amos uyangijoyina, esenza nengxenye yesibili yokuqeqeshwa. Siqhubekela esigabeni "T". Ngendlela, uHaney uncoma amanzi okuphuza, amanzi kanye namanzi amaningi ngesikhathi seseshini. Futhi ngiyazi ukuthi kungani. Kujuluke umjuluko emfudlaneni, yize igumbi belinomoya opholile. Bukela i-hydration yakho yomzimba uma uzama le ndlela.

Isigaba "T": ama-dumbbells wokucindezela ebhentshini

Lesi sigaba sidinga ukunyakaza okuyisisekelo okukodwa. Ngithanda ama-dumbbells. Kuzinhlelo eziningi ezakhiwe ngemigomo ye-FST-7, ngibonile ukuzivocavoca ngama-dumbbells, ngakho-ke ukukhetha esivuna kubonakala kimi kuyisixazululo esifanelekile. Njengokuzivocavoca okubili kwangaphambilini, sizogxila kumasethi asindayo amathathu kuya kwamane anama-8-12 reps.

• Setha eyodwa: 70lb Dumbbells (≈32kg) - 12 reps
  
  
• Phumula ngenkathi uChris enza ukuzivocavoca okufanayo.
  
  
• Setha ama-dumbbells angama-80: 36lb (≈12kg) - ama-XNUMX reps
  
  
• Phumula ngenkathi uChris enza lo msebenzi. Wenze ama-8 reps
  
  
• Setha i-100: 44lb dumbbells (≈8kg) - XNUMX reps. (Bengizoyithwala kakhulu, kepha kuleli hholo bekungekho okusinda ngaphezu kwekhulu)
  
  
• Phumula ngenkathi uChris enza lo msebenzi. Uthathe amakhilogremu angama-90 wenza ama-reps angama-40.

Blimey! Bekupholile. Angikaze ngibone ipompo elinamandla kangako isikhathi eside. UChris naye ujabule kakhulu. Manje siphendukela engxenyeni "emnandi" kakhulu yeseshini yokuqeqesha. Uma ucabanga ukuthi akukho lutho olukhethekile ngamasethi ayisikhombisa, ngikweluleka ukuthi uzame lokhu.

Isigaba “7”: Crossover in the Cable Trainer

Ukuzivocavoca kokugcina kufanele kube. Ukuvivinya umzimba kwe-XNUMX kuzoba nzima kakhulu. Futhi, i-XNUMX ikhomba isicubu esithile, futhi sidinga ukuyihlukanisa. UHaney uncoma ukusetshenziswa kwemishini ngoba udinga ukugcina umzila olinganiselwe.

Sakha umqeqeshi wezintambo, sahlala kuma-55 lbs (≈25 kg) futhi sanquma ukwenza ukulungisa uma kunesidingo. Kepha bekungadingeki ukuthi sandise isisindo esisebenzayo, bekuvele kungubuhlanya bangempela. Ukuphumula phakathi kwamasethi akufanele kudlule imizuzwana engama-30-45. Ukuze ngibe sohlangothini oluphephile, uChris uqale ngemuva kokuqeda isethi yami, nami ngaqala ngemuva kwalokho. Ngenxa yalokho, ngamunye wethu wakwazi ukuphumula cishe imizuzwana engama-30.

• Setha eyodwa: 55 lbs (≈25 kg) - Roger 12 reps, Chris 12.
  
  
• Imizuzwana engu-30 yokuphumula
  
  
• Setha ama-55: 25 lbs (-12 kg) - Roger 12 reps, Chris XNUMX.
  
  
• Imizuzwana engu-30 yokuphumula
  
  
• Setha ama-55: 25 lbs (-12 kg) - Roger 12 reps, Chris XNUMX.
  
  
• Imizuzwana engu-30 yokuphumula

Okwamanje, ngicabanga ukuthi ngingaqedela wonke amasethi ayisikhombisa ngama-reps ayi-12. Ngiyaqhubeka nomoya ofanayo.

• Setha ama-55: 25 lbs - Roger 12 reps, Chris 12.
  
  
• Imizuzwana engu-30 yokuphumula
  
  
• Setha ama-55: 25 lbs (-10 kg) - Roger 9 reps, Chris XNUMX.
  
  
• Imizuzwana engu-30 yokuphumula

Lapha sengivele ngiyaqonda ukuthi amasethi ayisikhombisa wokuphindaphinda okungu-12 ngeke kwenzeke.

• Setha ama-55: 25 lbs (-10 kg) - Roger 10 reps, Chris XNUMX.
  
  
• Imizuzwana engu-30 yokuphumula
  
  
• Setha ama-55: 25 lbs - Roger 8 reps, Chris 8.
  
  
• Imizuzwana engu-30 yokuphumula

Saqeda. Impela kuqediwe. Mina noChris asizwani.

Uhlelo lwe-FST-7 Training Training

Ngemuva kokuqeqeshwa

Ukuzivocavoca kudlule imizuzu engama-33. Angikaze ngibe nokupompa okunje. I-7 ishubile impela futhi sobabili siyizwile. Sithole ukuthi i-FST-1000 ibe umthetho olandelwayo omkhulu futhi ngizimisele ukuhlanganisa inqubo kuhlelo lwami lwamanje. Ngokushesha ngemuva kweseshini, ngangihlafuna amabha amaprotheni amabili ngathatha okuncane kanye nomunye u-XNUMX mg we-vitamin C. Ukubuyiselwa kulolu hlelo kukhulu ngoba ubungozi bokuqothuka buphezulu futhi udinga ukondleka kwekhwalithi.

Isiphetho

Angingabazi nakancane ukuthi i-FST-7 uhlelo okufanele wonke umuntu aluzame. Abaqalayo kufanele basondele kuyo ngokuqapha: namathela ngamasethi amathathu, futhi ngama-sevens, khetha isisindo esincane. Abadlali abanesipiliyoni bayelulekwa ukuthi baluthathe ngokungathi sína lolu hlelo! Kuyashesha futhi kukhulu. Le yindlela enhle, futhi ngiyaqonda ukuthi kungani inani labalandeli beForge of Professionals landa minyaka yonke.

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