Olympia tus yeej Jay Cutler tau kawm hauv txoj haujlwm no, nws yuav ua haujlwm tiag tiag rau koj. Siv FST-7 workout los tsim kom muaj zog thiab cov leeg nqaij.

Author: Roger Lockridge

Hnub no peb yuav tham txog kev cob qhia ceg. Kuv tau ua txhua yam kev tawm dag zog rau cov leeg ntawm ob txhais ceg hauv ib hnub. Tau txais quadriceps, cov leeg ntawm lub nraub qaum ntawm tus ncej puab thiab sab ceg. Qhov kev tawm dag zog no tau siv sijhawm li ib teev thiab kaum feeb.

Tsis tau hnov ​​​​txog FST-7 tseem?

Yog tias qhov no yog koj thawj zaug hnov ​​​​txog FST-7 txoj kev, kuv yuav ceev koj kom ceev. FST-7 cov txheej txheem kev cob qhia tau tsim thiab sim los ntawm kev xyaum hauv "Forge of Professionals" los ntawm Heni Ramboda. Haney yog ib qho ntawm cov neeg nyiam tshaj plaws hauv kev tsim lub cev niaj hnub. Yog tsis nkag mus rau hauv cov ntsiab lus, FST-7 txhais tau tias cov hauv qab no…

• Qhab (F, fascia). Anatomically, nws yog flap los yog strip ntawm fibrous connective cov ntaub so ntswg. Fasciae npog, sib faib, los yog khi ua ke cov leeg, lub cev, thiab lwm yam qauv hauv tib neeg lub cev.
  
• Ncab (S, ncab). Kev ncab, ncab lossis ncab lossis ncab yog qhov ua rau tsim kom ntev, dav, lossis ntim.
  
• Kev kawm (T). Kev cob qhia tshwj xeeb ntawm tus neeg los ntawm kev tawm dag zog thiab kev qhia, ua tsaug uas nws nce mus txog qib sib xws rau cov qauv lees paub ntawm txoj haujlwm.
  
• Xya (7)… Ib qho tseem ceeb ntawm xya pawg.

Kev cob qhia FST-7 tau ua tiav qhov tseem ceeb rau Olympia cov yeej Jay Cutler thiab Kevin English, nrog rau ntau tus neeg ncaws pob uas twb muaj lub Rooj Sib Tham Hall of Fame tseg.

Ua ntej kev kawm

Kuv tau tsim qhov zoo tshaj plaws FST-7 kev npaj algorithm thiab kuv yuav tsis hloov dab tsi hauv nws. Ua ntej tawm hauv tsev, kuv haus cov mis nyuj nrog ob tablespoons protein hmoov thiab noj ib feem me me ntawm oatmeal siav hauv dej. Ntxiv rau kuv noj 1000 mg.

Lub sijhawm tig tuaj ib nrab teev ua ntej qhov kev tawm dag zog. Kuv nqa ib lub raj mis dej mus rau lub gym. Nws yog ib qho tsim nyog yuav tsum tswj hwm cov dej kom zoo txhua lub sijhawm kom muaj sia nyob ntawm koj qhov kev tawm dag zog. Hauv chav ua si, kuv yuav rov ntim lub raj mis nrog dej thiab ua kom tiav ua ntej ua tiav kuv qhov kev tawm dag zog.

Kuv yuav tsum lees tias kuv ob txhais ceg yog thiab tseem yog qhov txuas tsis muaj zog tshaj plaws hauv kuv cov leeg nqaij. Thaum kuv tseem hluas, kuv yuav tsum tau ua txhua yam kev raug mob ntawm txhais ceg, los ntawm kev raug mob hauv caug ntawm lub tsev hais plaub ntaus pob mus rau ob pob qij txha. Hauv luv luv, kuv ob txhais ceg yeej ib txwm ua rau kuv muaj teeb meem ntau. Tau kawg, kuv tseem cob qhia kuv cov leeg nqaij, tab sis kuv tab tom mus tom ntej ntawm tus qwj. Lub kiv taub hau ntawm kev ua haujlwm hnyav tsis yog hais txog kuv; Kuv tsuas yog siv zog kom hnov ​​​​txog txhua cov leeg. Yog li, tom qab kaum feeb taug kev ntawm lub treadmill, kuv npaj pib.

Theem "F" rau quads: squats

Txij li thaum qhov kev cob qhia no tau dhau los ua qhov ntev tshaj plaws, kuv tam sim ntawd poob rau kev lag luam. Peb txheej ntawm 12 reps thiab 90 vib nas this so ntawm cov teeb.

• Teeb 1: 60kg - 12 reps.
  
• Teeb 2: 85kg - 12 reps.
  
• Teeb 3: 100kg - 11 reps.

Uh, Kuv hnov ​​​​qhov kub hnyiab hauv cov leeg. Tsiv mus rau qhov kev tawm dag zog tom ntej.

S theem rau quads: ceg extension

Tsis muaj viav vias, kuv mus rau peb lub ntsiab ntawm 10-12 repetitions, kuv siv 90 vib nas this los so.

• Teeb 1: Nyhav 35kg - 12 reps.
  
• Teeb 2: Nyhav 45kg - 12 reps.
  
• Teeb 3: Nyhav 45kg - 12 reps.

Yog lawm! Lub ntuj raug txim ntawm txoj haujlwm. Cov quads yog hluav taws.

T-phase rau quads: ceg nias

Ib zaug ntxiv 3 teeb ntawm 12 reps nrog 90 vib nas this nyob nruab nrab. Tsis txhob hnov ​​qab hydrate koj lub cev. Kuv haus dej tom qab txhua lub teeb thiab tuaj yeem haus ntau dua.

• Teeb 1: Nyhav 110kg - 12 reps.
  
• Teeb 2: Nyhav 150kg - 12 reps.
  
• Teeb 3: Nyhav 190kg - 12 reps.

Kuv ua pa nyuaj thiab kuv tseem tsis tau pib Phase 7. Ib feem ntawm kuv ntxub qhov kev tawm dag zog no, tab sis ib feem ntawm kuv xav tawm tsam nws tus kheej thiab mus txhua txoj kev. Hack squats yuav yog qhov nyuaj, tab sis kuv tuaj yeem daws nws.

Quads Phase 7: Hack Squats

Hloov chaw ib txwm pancake-laden hack squat tshuab, Kuv siv kev hloov kho los ntawm Lub Cev Masters. Kev txav du ua rau txoj haujlwm yooj yim me ntsis, tab sis 30 vib nas this so ntawm cov teeb ua rau nws nyuaj dua. Koj yuav tsis muaj sijhawm los ntsais qhov muag.

• 7 teeb ntawm 12 reps, 115kg aboard.

Kuv xav tau kev so, kuv yuav tsum taug kev ncig lub tsev thiab nqus kuv pa. Kuv teem ib sab tsib feeb kom so, tom qab ntawd kuv tsiv mus rau cov leeg ntawm sab nraub qaum. Kuv yuav tsum ncab cov leeg kom huv si, txwv tsis pub nws yuav mob heev tom qab.

Theem "F" rau cov leeg pob txha: dag ceg curls

Tom qab lub sijhawm luv luv, kuv txav mus rau cov leeg ntawm sab nraub qaum. Kuv pib nrog ceg curls. Kuv teeb qhov hnyav tsawg dua li niaj zaus, vim kuv paub tias tus qauv thauj khoom hnyav heev rau kuv tam sim no.

• 3 teeb ntawm 12 reps nrog qhov hnyav ntawm 40 kg.
  
• So 90 vib nas this ntawm kev teeb tsa.

Kuv yuav tsum pw nyob ntawd rau lwm feeb, sau kuv cov kev xav thiab npaj rau qhov so ntawm kev tawm dag zog. Txhawm rau sau ntawv: lwm zaus, dilute lub quads thiab cov leeg ntawm sab nraub qaum ntawm cov hnub sib txawv.

S theem rau cov leeg pob txha: sawv ceg curls

Rau qhov kev tawm dag zog no, kuv siv tus kws qhia cable. Kuv tab tom pib.

• 3 teeb ntawm 12 reps nrog qhov hnyav ntawm 15 kg.
  
• So 90 vib nas this ntawm kev teeb tsa.

Kuv cov leeg raug hluav taws kub hnyiab, Kuv tsis tau ntsib ib yam dab tsi zoo li no ua ntej. Tab sis nws yog lub sij hawm txav mus rau theem tom ntej.

Theem "T" rau cov leeg ntawm tus ncej puab: deadlift ntawm ncaj ob txhais ceg

Kuv yuav nres ntawm 60 kg. Kuv yuav tsis muaj teeb meem nrog qhov hnyav no, thiab kuv tsis xav puff hla lub barbell hnyav. Yog, qhov no tsis muaj txiaj ntsig, qhov hnyav ntawm 60 kg yuav ua haujlwm zoo heev.

• 3 teeb ntawm 12 reps nrog qhov hnyav ntawm 60 kg.
  
• So 90 vib nas this ntawm kev teeb tsa.

Muaj lwm qhov sib tw ntawm xya ua ntej. Kuv mob siab rau ib lossis ob feeb los ntxiv cov khoom siv dej thiab kev npaj siab. Qhov deb ntawm qhov pib ntawm kev cob qhia, lub luag haujlwm ntawm kev puas siab puas ntsws ntau dua.

Thigh Phase 7: Liing Leg Curl

Ntawm no peb mus dua. Kuv yuav tsum rov qab mus rau lub prone ceg curl tshuab. Luckily, Haney hais tias koj tuaj yeem so 30-45 vib nas this ntawm kev teeb tsa. Hnub no kuv yuav tsum siv sijhawm 45 thib ob. Tom qab ntawd kuv yuav ua haujlwm luv luv lub sijhawm so thiab mus txog 30 vib nas this.

yuam kom txo qhov hnyav ua haujlwm rau 25 kg. Cov txuj ci tseem ceeb tshaj qhov hnyav. Kuv yuav ua kom tiav 12 reps ntawm txhua ntawm xya teev. Kuv tsis xav tias kuv yuav muaj peev xwm ua qhov no yog tias kuv tau so ntawm 30 vib nas this.

• 7 teev ntawm 12 reps nrog 25 kg.
  
• 45 vib nas this so tom qab txhua teev.

Tam sim no nws yuav siv sijhawm li tsib feeb ntxiv rau kuv kom ncab thiab rov ua pa. Kuv yuav twv yuav raug hu ua qhov nyuaj no rau ntau qhov kev tawm dag zog yav tom ntej, tab sis tam sim no kuv yuav ua tiav nrog cov leeg nqaij nyuj. Haney muaj ib qho piv txwv ntawm kev tawm dag zog uas tsuas muaj ob qho kev tawm dag zog. Yog lawm, hnub no kuv yuav xaiv qhov kev xaiv no!

Calf Exercises: Seated Calf Raises

Kuv tau ua 3 lub rooj zaum calf nce nrog ib txhij load ntawm ob txhais ceg. Ua ntej ntawd, kuv ncab kuv cov leeg kom huv si.

• 3sets ntawm 12 reps.
  
• 90 vib nas this ntawm kev teeb tsa.

Thaum kawg, kuv tau ua tiav qhov kev ua haujlwm tsis zoo no nrog ntiv taw nce hauv ceg xovxwm. Ua xya txheej ntawm 12 reps.

• 7 teeb ntawm 12 reps nrog 110kg.
  
• 45 vib nas this kom so.

Tom qab kev cob qhia

Kuv tsis hloov dab tsi tom qab kev cob qhia. Raws li ib txwm muaj, kuv noj Vitargo thiab haus dej tom qab tawm hauv chav. Hauv tsev kuv noj ib feem ntawm tuna zaub xam lav thiab haus dej. Nco ntsoov noj 1000 mg ntawm vitamin C.

Txhawm rau xaus, ntawm no yog kuv qhov kev ua tiav thaum lub sijhawm cov leeg mob vwm no.

Kuv tau ua 42 teev tag nrho thiab tam sim no kuv ob txhais ceg tau nco txog txhua qhov ntawm cov teeb no. Kuv tau tham txog qhov tseem ceeb ntawm kev ncab - txog rau thaum kawg ntawm hnub, kuv txuas ntxiv ncab kuv txhais ceg txhua ib nrab teev kom txo tau qhov mob uas kuv tsis muaj kev xyiv fab txog yuav los sai sai.

Zuag qhia tag nrho, qhov kev kawm no yog qhov kev cob qhia zoo tshaj plaws uas kuv tau ua. Kuv pom zoo kom koj suav nrog nws hauv koj txoj kev npaj kho mob.

FST-7 Workout Program: Ob txhais ceg

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