Размърдайте прасеца

Добавена на 09 Юли 2012 | Категория: Фитнес | Добави в любими

Техники, които ще обърнат вашата тренировка


Не всички тренировки са еднакво приятни, не всички са еднакво тежки. Работата за прасец е една от най-изтощителните и трудни. В началото на своята кариера Арнолд имаше уникално развити ръце, гръден кош, гръб, дори и бедра.

Но прасците му бяха доста слаби и изоставащи. Но той е искал победата на всяка цена, и е нямал друг избор освен да започне да работи по-усилено.

Тази мускулна група е изключително упорита и неприятна за тренировка. След качествено натоварване едвам ще може да ходите по улицата. Ако не искате и вие да се срамувате от прасците си, ще е нужно да инвестирате в много време и усилия, за да имате успех.

Проста сметка показва, че ако тренирате прасците три пъти седмично по 45 минути, ще са ви необходими 220 седмици, или около 4 години. Затова ако не сте генетически благословен като Майк Матаразо, ще са ви необходими доста часове труд.

Много трениращи просто отбиват номер с няколко серии в края на тренировката. Нищо чудно че се оплакват от слаб прасец. Сериозната тренировка означава около 12-15 минути веднъж на всеки три дни. Прасецът носи цялото ви тяло и трудно се уморява, затова е необходимо да го тренирате с по-големи тежести под различни ъгли.

Повдигане на пръсти от седеж


Това е основното упражнение за увеличаване на мускулната маса на прасеца. Ето и няколко съвета за това, как да направите изпълнението му най-ефективно.

1. Поставете добре ходилата си, така че петите да са свободни. Пръстите трябва да сочат напред, така натоварването на прасеца ще е равномерно.

2. Изпълнявайте чисто. Нека кракът да е сгънат съвсем леко в коляното, като остане така през цялото упражнение. Повдигайте само с прасеца, не с мускулите на крака.

3. Обхватът трябва да е максимален – това е задължително условие. Първо отпуснете максимално надолу, след това бавно повдигнете колкото е възможно по-високо.

4. В горния край на движението, когато мускулът е напълно съкратен, задръжте така за секунда две. Това изцеждане е особено ефективно.

5. Не забравяйте, че упражнението не е само повдигане. Има и негативна част. Не отпускайте рязко, не се клатете и започнете да повдигате едва след като сте стигнали най-долната точка.

6. Препоръчваме ви четири серии по 15 повторения с тежест, която ви довежда до отказ в рамките на тези 15 повторения.

Няколко допълнителни съвета


➡ Натоварвайте с необходимата тежест. Прасците носят цялото ви тяло – когато ходите, те носят вашето тегло, да речем 100 килограма. Тогава един прасец трябва да натоварите с доста по-голяма тежест, за да има ефект.

➡ Опитайте по-специални техники, като например намаляващите серии – тежка серия до отказ, последвана веднага от намаляване на килограмите и още няколко повторения до отказ, и отново. Ето това означава да натоварите прасеца. Основното са големите тежести и пълният обхват на движението.

➡ Прасецът се състои от два мускула gastrocnemius и soleus. Разликата е, че soleus се натоварва по-добре, когато тренирате прасеца от седеж. Това е така, защото той е захванат под коляното, а gastrocnemius е захванат над колянната става. Комбинирайте упражнения за прасец и от седеж , и от стоеж.

➡ Също така изменяйте позицията на пръстите. Нека веднъж сочат напред, друг път събрани навътре или обърнати навън. Различните позиции работят вътрешната или външната част на мускула.

И не забравяйте, че ако прасецът не ви върви, грешката е единствено ваша – просто не ги тренирате достатъчно. Дайте им повече тежест, по-тежки серии и след време резултатите няма да закъснеят.




Етикети: прасци

Коментари

  • Anonimus
    laziogrande Доста съм изчел за прасците. Всяка статия е различна от другата. На места пише да се тренира 1 път седмично, защото всеки ден го натоварваме докато ходим. Препоръчвали се големи тежести с бавно изпълнение. В друга пък пишат да се редуцират килограмите до възможност да се направят 40-50 повторения с тях. Единственото в което всички си приличат е ПЪЛНАТА АМПЛИТУДА.
    10 Юли в 10:37
  • Anonimus
    alexis201 Според мен пък каквото и да четеш не е от голямо значение, просто трябва да имаш ясна цел, искаш малък и релефен прасец - правиш много повторения, искаш да качиш маса на прасеца - правиш тежки тренировки до 15 повторения, трябва когато осетиш онази гадната парещата болка, напук на болката да направиш още 5 повторения, като стъпиш на пода и да паднеш, така се прави прасец, това се отнася и за всички други мускули. Това е мнението ми. Ако мислите, че греша, моля поправете ме!
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