Тайните на спорта (I-ва част)

Добавена на 26 Октомври 2012 | Категория: Фитнес | Добави в любими

Всеки сериозно трениращ трябва да знае всички „тънкости на занаята” за да е сигурен в качественият и постоянен прогрес.

Съвет 1: След края на всяка тренировка направете т.нар. успокояване с 5-минутна разходка и след нея стречинг за още 5 минути – така издърпвате кръвта и млечната киселина от мускулите.

Съвет 2: Винаги започвайте тренировката с голяма мускулна група, освен ако не искате да дадете приоритет на някоя слаба или изоставаща.

Съвет 3: Когато определяте реда на сплита за седмицата, винаги слагайте краката преди гърба. Опитвали ли сте се някога да клякате и гърбът ви да е бил в мускулна треска или да ви е наболявал? Невъзможно.

Съвет 4: За да „обърквате” тялото си, не е необходимо всяка седмица да сменяте тренировката си. Достатъчно е да правите суперсерии и дроп серии, да сменяте тренировъчната скорост, да променяте времето на почивката и да използвате различни машини за едно и също упражнение. Така променяте и удължавате ефективността, преди да се наложи да я смените.

Съвет 5: Ако при клякането поставите щангата високо върху трапеца и лактите сочат надолу, натоварвате повече квадрицепсите. Ако пък клякате като трибойци – с щанга по-ниско на трапеца и лакти напред и нагоре, включвате повече седалището, долната част на гърба и горната част на квадрицепсите.

Съвет 6: Щом почнете да ставате по-силни, броят на сериите ще се увеличи. За да определите дали да увеличите броят им без опасност да претренирате, правете достатъчно серии от което и да е упражнение, докато силата ви падне с около 15%.

Съвет 7: Ако сте чисти и не вземате каквито и да е андрогени, 3 серии от упражнение са достатъчни.

Съвет 8: Тяло „на твърдо” може да понесе по-голяма интензивност, повече серии и по-големи тежести, отколкото натуралното тяло.

Съвет 9: Ако в тренировката за крака правите по-малко от общо 30 серии, не използвате максимално потенциала си – при тях трябва да правите поне 30 и до 40 серии общо.

Съвет 10: Ако прасците не реагират на традиционната подготовка и трудно качвате мускули въпреки работа с много/малко повторения и големи/малки тежести, трябва да включите и дейност, която ще ги изгради по естествен начин чрез постоянни движения. Колоездачи, танцьори и спринтьори имат прекрасни прасци. Спринтирайте на пръсти, карайте колело, качвайте се по стълби – въобще изберете каквато и да е дейност, която може да ги развие естествени.

Съвет 11: В тренировките си внесете малко нестабилност. Това може да ви звучи като лош съвет, но не е. Проприоцепсията (получаването на стимул отвътре от организма) е най-добрият начин да изградите балансирана физика, тъй като нестабилността кара тялото да намери свое собствено място на стабилност отделно от микромускулите и нервните центрове на гръбнака. Правете работа за краката (клякания без тежест) на нестабилен диск от щанга, а върху ръцете работете веднъж седмично на такъв диск или дъска. Опитайте повдигания за прасци, докато балансирате.

Етикети: бодибилдинг тайни, съвети за покачване на мускулна маса

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