بدنسازی فیتنس؛ چه حرکاتی برای چه فرم اندامی؟

مجله تفریحی سرگرمی دخترونه

بدنسازی فیتنس؛ چه حرکاتی برای چه فرم اندامی؟

حتما شما هم می دانید که فرم اندام افراد به ۳ دسته تقسیم می شود. دانستن این که فرم بدن شما به چه شکلی ست باعث می شود که متناسب با اندام تان ورزش کنید. به عنوان مثال حرکات ورزشی برای افرادی که فرم بدن مثلثی دارند با اندامی که مستطیلی ست، تفاوت دارد.

 

۳ نوع فرم بدن کدامند؟

انواع فرم بدن‎

 

مستطیلی 

فرم بدن این افراد مستطیلی است. آنها شانه ها، دست ها و پاهای باریکی دارند. معمولا از این افراد می شنویم که: «هر چه می خوریم، چاق نمی شویم» در واقع افرادی که این فرم بدنی را دارند، به سختی چاق می شوند.

 

بهترین حرکات بدنسازی 

شما باید از وزنه های سنگین استفاده کنید و بین هر ست ۲ تا ۳ دقیقه استراحت کنید.

زمانی که می خواهید حرکت تان را تغییر دهید، به خوبی استراحت کنید. ۵ دقیقه زمان مناسبی ست تا انرژی از دست رفته را بازیابید.

هر روز روی ۱ تا ۲ قسمت از بدن تان کار کنید تا کالری زیادی مصرف نشود.

هر حرکت را ۵ تا ۸ ست و در هر ست با ۵ تا ۱۰ تکرار انجام دهید.

روی اندام هایی که مشکل دارند و درد می کنند کار نکنید.

 

ورزش های کاردیو 

شما نباید خیلی روی ورزش های کاردیو تمرکز کنید.

دوچرخه سواری با سرعت و شدت پایین و پیاده روی با سرعت پایین می تواند گزینه های مناسبی برایتان باشد.

در واقع شما باید از ورزش های کاردیو تنها برای تغییر روحیه و تخلیه استرس استفاده کنید.

 

 

مثلثی 

برای افرادی که اندامی مثلثی دارند، هر چه تنوع ورزشی بیشتر باشد، بهتر است.

انواع ورزش ها، از سبک و متوسط گرفته تا سنگین برای این افراد مناسب است.

حرکات پایه مانند اسکوات، ددلیفت، پرس سینه، پرس شانه و… را باید با وزنه های سنگین بزنید.

هر ست را با ۸ تا ۱۲ تکرار بزنید.

برای حرکات پا، می توانید وزنه های سنگین و سبک را با هم بزنید. وزنه های سنگین را در هر ست ۶ بار و وزنه های سبک تر را ۲۵ تا ۳۰ بار در ست های ۳ تا ۵ تایی تکرار کنید.

 

ورزش های کاردیو 

۳ روز در هفته و هر بار به مدت ۱۵ الی ۳۰ دقیقه.

 

 

گلابی 

افرادی که اندام گلابی شکل دارند، پایین تنه شان پهن تر از بالا تنه شان است. برای این افراد کاهش وزنساده اما ساختن ماهیچه سخت است.

حرکاتی را انجام دهید که کل اندام تان را درگیر کند و بیشترین کالری را بسوزاند.

از زدن وزنه های سنگین با تکرارهای کم خودداری کنید.

برای بالاتنه، هر حرکت را ۳ تا ۵ ست و با تکرار ۸ تا ۱۲ بار بزنید. برای پایین تنه نیز هر حرکت را ۱۲ تا ۲۰ بار تکرار کنید.

پس از این که وزن تان را کم کردید، می توانید روی فرم دهی ماهیچه هایتان تمرکز کنید.

 

کاردیو 

۳ بار در هفته و هر بار به مدت ۲۰ تا ۳۰ دقیقه.

از ورزش های لو ایمپکت مانند شنا، دوچرخه سواری، پیاده روی، الپتیکال کمک بگیرید.

 

منبع: bartarinha.ir

 

مجلهتفریحیسرگرمیدخترونه

۶۷ دیدگاه
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