Колко често трябва да тренирате коремните си мускули

Добавена на 11 Април 2011 | Категория: Статии | Добави в любими

Колко важно е това да тренирате корема често, ако целта ви са коремни „плочки”?


Има най-различни мнения по тази тема. Хората могат да успеят (и да се провалят) с всички видове програми за изграждане на коремните мускули.

Освен това, много хора, които тренират корема си здраво всеки ден, имат страхотни „плочки”, но пък други притежават дори по-красива преса, а изобщо не работят за коремните мускули!

Най-важният фактор за изграждането на атрактивни коремни „плочки” е намаляването на телесните мазнини в тази област, ясно и просто. Що се отнася за техниката на трениране, почти всички трябва да тренират коремната област, както всяка друга мускулна група. Защо да губите 20 минути дневно в безкрайни коремни преси, след като 5-10 минути през ден (или дори по-рядко) ще постигнат същия резултат? Само спортистите може да имат нужда от допълнителна работа с корема, за да повишат стабилността си в тази зона, което ще им от полза в спорта.

Въпреки че повечето хора в залата смятат, че всекидневните интензивни тренировки са оптималното решение, няма нищо по-специално в коремните мускули, за да предположим, че имат нужда от по-голяма честота на трениране. Както споменахме по-рано, по-важният аспект от развитието на добре развита мускулатура на корема, с която може да се изфукате на плажа, е намаляването на максималното намаляване на мазнините в тялото.

За да бъдем точни, видимите коремни мускули изискват намаляване на процента телесни мазнини до 10 или по-малко. Измервайте този процент всеки месец. За щастие, намаляването на мазнините в тялото не се постига чрез безкрайни упражнения за корем, така че няма нужда да хабите ценното си време за безброй коремни преси. Всъщност, по-добре използвайте това време за силови упражнения като клекове, изтласкване от лег, набиране, мъртва тяга и т.н., а също така за анаеробни интервални кардио тренировки.

Когато правите основните силови упражнения и интервални тренировки, ще усетите, че повечето ви мускули работят, а това е по-важно и необходимо от проста коремна преса. Запомнете това, когато се отправите към залата!

Упражненията, които натоварват множество мускулни групи, са най-добрият избор при изграждането на мускулна маса, а в същото време помагат и за намаляването на телесните мазнини.

Анаеробните интервални тренировки насърчават разхода на енергия (от мазнини) дълго след излизането ви от фитнеса, което ще ви помогне да горите излишните килограми, дори когато не тренирате. Аеробните упражнения са важни за хора с много телесни мазнини за изчистване (над 15-20 %). Обаче, ако имате да сваляте малко килограми, то малко диета и повечко анаеробни тренировки (силови и интервални упражнения) ще свършат работата.

Що се отнася до конкретни препоръки, свързани с тренировки за коремните мускули, ние бихме ви посъветвали да правите изолирани упражнения от 1 до 3 пъти седмичнo. Тренировката за корем трябва да бъде кратка и по-същество (2-3 упражнения максимум, малко серии и висока интензивност). Оставете безкрайните коремни преси и включете по-трудни упражнения, от които може да направите двайсетина наистина изтощителни повторения или дори по-малко. Може да използвате и тежести!

Това ще помогне за изграждане на оптимална коремна сила и твърдост, която ще ви е от полза и за ежедневната функция на тялото като цяло, а освен това ще ви даде желаното оформяне, след като разкарате излишните мазнини.




Коментари

  • Anonimus
    Пешо Как се мерят телесните мазнини ?????
    16 Август в 22:34
  • Anonimus
    Mihail Идеален въпрос Пешо докато четях статията пак се запитах за незнам вече кои път " Как се мерят телесните мазнини" нека специалистите да споделят няколко метода относно този важен въпрос....
    21 Юни в 19:26
  • Anonimus
    Al Жалко,че никой не е отговорил на въпроса ви. Аз също бих искала да зная как да измеря телесните си мазнини ;)
    02 Декември в 11:11
  • Anonimus
    Simeon МЪЖЕ
    Мерки:
    1. Височина в см ___
    2. Ханш в см ___
    3. Талия в см ___
    4. Тегло в кг ___
    Определяне на % подкожна мазнина
    1. Умножете ханша (см) х 0.55 = ___ минус 2 = ___ (A)
    2. Умножете талията (см) x 0.29 = ___ минус 4 = ___ (B)
    3. Съберете A + B = ___ (C)
    4. Умножете височината (см) x 0.24 = ___ (D)
    5. Извадете D от C, тогава извадете още 10: (C – D) – 10 = ___ % мазнина
    ЖЕНИ:
    Мерки:
    1. Височина в см ___
    2. Ханш в см ___
    3. Талия в см ___
    4. Тегло в кг ___
    Определяне на % подкожна мазнина
    1. Умножете ханша (см) x 0.55 = ___ минус 1 = ___ (A)
    2. Умножете талията (см) x 0.29 = ___ минус 2 = ___ (B)
    3. Съберете A + B = ___ (C)
    4. Умножете височината (см) x 0.24 = ___(D)
    5. Извадете D от C, тогава извадете още 10: (C – D) – 10 = ___ % мазнина
    Сега ако желаете да разберете този процент на колко кг мазнини се равнява, умножете го по теглото си:
    %мазнини х тегло = общо кг мазнини.
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  • Anonimus
    Peevski Аз мисля, че през ден е добре да се тренират!
    28 Април в 15:04
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