Изоставащите групи (I-ва част)

Добавена на 04 Декември 2012 | Категория: Фитнес | Добави в любими

Какво правите за тях? Може да не им обръщате внимание, но това не е решение. Ако те реагираха на обикновеното натоварване, нямаше да са изоставащи, нали?

Но ако добавите допълнителни серии в тренировката, най-вероятно ще претренирате. Значи трябва нещо различно… Но първо да видим защо мускулът не расте.

Първото, което идва наум е, че не го тренирате достатъчно. Задната част на бедрата напр. е половината от общата им маса – защо тогава за тях правите само 2 серии, а квадрицепсите тренирате с 10? Не става въпрос за допълнителни серии, тъй като те може да влошат ситуацията, а за подходящо разпределение на натоварването. Изводът – ако имате изоставащи мускули, първо преразгледайте натоварването, което хвърляте върху сходните по размер групи, които иначе реагират добре.

Следващият въпрос, на който трябва да си отговорите, е получавате ли хубаво помпане във въпросната мускулна група. Съществува директна връзка между това доколко лесно се помпи мускулът и произтичащият от това растеж. Зоните, които се помпят лесно и охотно, често са тези, на които първи сте обръщали внимание, когато сте почвали да тренирате. Ако в началото сте тренирали само гърди и бицепси, дори и след много години търсене на пропорции ще откриете, че тези групи все още се помпят по-лесно и растат по-добре. Ето друг извод за начинаещите: не трябва да имате любима мускулна група. Ако пък изоставащите зони не се помпят лесно, проблемът може да е в кръвообръщението.

Някои растат като плевели, без никога да са постигали помпане, а други, получаващи след всяка тренировка страхотно помпане, с години са на едно и също ниво. Но помпането е неоценимо за определяне относителната циркулация на кръвта в мускула. И ако не може да го постигнете, отделете за тази група 2-3 месеца, като наблегнете на изолираща работа с повече повторения. Така ускорявате растежа на нови капиляри, вследствие на което изхвърлянето на отпадните продукти и транспортът на хранителни вещества стават по-добри, а растежът по-бърз.

Но може да стане така, че помпане да има, а растеж не. И причината да е, че по рождение имате по-малък от нормалното брой мускулни влакна в тази зона. Трябва да свикнете с мисълта, че човек се ражда с определен брой мускулни влакна в даден мускул и нищо повече не може да се направи. Може да станат по-големи, но броят им остава постоянен. И ако някъде са в недостиг, това направо си е много лоша новина. Освен ако не помогне хиперлазията – увеличаване броя на мускулните влакна. За жалост тя е доказана при животни, а не при човека, въпреки че има индиректни сведения за това и при него.

Според учените най-голямо увеличение на броя на мускулните влакна се получава след продължителен стречинг на въпросния мускул. В изследванията им най-впечатляващо е увеличението на броя на влакната, когато стречингът се съчетае и с прогресивно нарастваща тежест – отначало с 10% от теглото на тялото, после с 15, 20 и т.н. Крайната тежест стига до 35%, като след всяко увеличение на тежестта следват два пълни дни почивка. Без да се броят почивните дни, общо дните за стречинг са 28.




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