фитнес диск
фитнес диск
Бързай бавно! — девиз на Август Цезар

Този урок е нещо което може да бъде приложено във всяка една сфера от живота ни.

Става на въпрос за тънката линия между прогреса и постиженията.

Прогрес vs постижения

Днес, хората искат само едно нещо – бързи резултати.

Това е така във всяка една сфера от живота. Никой не иска да чака, а най-лошото е че никой не иска и да полага нужния труд.

Това важи в изключителна сила и за нещата свързани с фитнес залата. Без значение дали някой иска да свали ненужните килограми или да качи мускулна маса. Всички търсим по-краткия път, а това е една голяма грешка.

Често когато видим някой доста едър човек да тренира в залата хората се интересуват само от неща като, „Колко можеш да вдигнеш на лежанката?“ или „С колко правиш бицепсовото сгъване?“

Забелязвате ли проблема в тези въпроси?

Никой не се интересува от неговия прогрес. Никой не се интересува от онези не толкова секси истини за фитнес тренировките.

Никой няма да се радва на това че вдигате 1 килограм повече от колкото сте вдигали миналата седмица. Но виж ако бяха 40 килограма повече… това е друго нещо нали?

Тук лежи проблемът. Прекалено голямото обсебване с крайните постижения замъглява фокуса върху нещото което е наистина важно. Бавен но постояннен прогрес и напредване.

В днешно време обаче това все повече остава на заден фон. А и еразбираемо всеки иска да вдигне 100 кг. от лежанка днес а не след 2 години.

По един или друг начин се научих на обратното и това е нещо което искам да науча и останалите хора, защото бравният но постоянен прогрес е по-важен.

Бавният прогрес се натрупва

Хората са го казали още преди много години.

Капка по капка, вир става. – Народна поговорка

И нещата седят точно така и в залата.

Ако отидете в залата и започнете да правите тренирате (примерно мъртва тяга или лежанка) и решите да сложите с половин килограм повече от колкото сте вдигнали миналата седмица. Не повече, не по-малко, само половин килограм.

След една година ще вдигате с над 25 килограма повече. а след 2 години ще вдигате с над 50 килограма повече.

Как ви се струва това? Колко хора са усели да увеличат килограмите си с 50 за 2 години? Не са толкова много за жалост. Повечето хора се опитват на всяка цена да вдигат с 20 килограма повече днес за да успеят да постигнат някакв истински успех.

Така или иначе тези 2 години ще минат. И кое е по-добре да използвате приблизително същите килограми които вдигате и днес или да пожертвате част от желанието за незабавен успех и да вдигате много повече?

Бавният прогрес помага за повече издържливост и сила

Предполагам част от причината всички да бързат да постигнат своите цели се дължи и на това че ако го карате малко по-бавно и по-леко ще изглежда все едно нищо не правите.

Това определено не е така.

Спомняте ли си тази поговорка?

Бързата кучка слепи ги ражда. – Народна поговорка

Днес не знам защо само поговорки са ми в главата, но не е случайно. Това важи и за фитнеса.

В последно време набира популярност една идея че трябва да не се спирате, да се потите, сърдечният ви пулс да е на някакви върхови стойности, постоянно да размятвате някакви тежести. Това не е така. Ако започнете както трябва нещата ще станат достаъчно трудно, достатъчно бързо.

Част от причината да смятам че да започнете бавно е защото това изгражда основата.

  • Тялото ви се научава как да използва мускулите си. Които много време не са били истински използвани.
  • Научавате се как да движите в пространството
  • Как да контролирате тежестите
  • Изграждате по-добра вързка между мозъка и мускулите

Всичко това ще гарантира за създаването на една страхотна основа върху която ще можете да изградите почти всичко което желаете. Ще ви позволи и да тренирате с много по-големи тежести от колкото иначе бихте използвали.

Бавният прогрес подпомага възстановяването

След всяка тренировка нашето тяло преминава в режим на възстановяване.

По-общо казано, по време на тренировката ние създаваме микро травми в мускулите. След което тялото се заема да поправи тези травми, а крайният резултат е покачване на мускулна маса. Не само мускулите имат нужда от време за възстановяване а и нашите кости, съхожиния и други тъкани.

Нашето тяло е изключително добро в това да се адаптира към нови промени в заобикалящата го среда.

Точно това е законът за прогресивното натоварване във фитнеса. Това е един от най-важните принципи когато тренираме. Започвайки бавно и създавайки постепенно прогресивно натоварване ние създаваме подходящите условия за нашето тяло да се възстановява по-добре.

Ако това не се случва и ние прекаляваме с тренировките и не даваме време на тялото да се възстанови то резултатите ще бъдат съвсем други. Това води до възпаления, травми, болки и стрес.

Да, може би ще успеете насила да качите килограмите които вдигате в рамките на 2 седмици но рано или късно негативните ефекти ще се обадят. А това означава че ще бъдете извън фитнеса за повечко време възстановявайки се от травмите които сте си причинили.

Бавното покачване на мускули предпоставя за по-малко травми

Ако наистина искате да започнете да тренирате, да бъдете по-силни, по-здрави, по-мускулести или по-слаби то едно нещо е най-важно.

Не трябва да попускате тренировките.

Насочете вниманието си да изградите навик. Навик да тренирате. Дори и да пропуснете някоя тренировка не се отчайвайте и не се опитвайте да компенсирате. Това няма да помогне.

Просто се постарайте да изградите този навик, защото това е най-важният фактор за да имате добър прогрес в дълъг период. Насочете вниманието си да не пропускате упражненията. Започнете бавно но сигурно. Ако трябва започнете дори само с едно упражнение, което да е толкова лесно че да неможете да кажете не.

Бързането може да доведе травми. А травмите са най-сигурният начин да не можете да тренирате. Това ще ви извади от залата може би за малко но може и за много, много дълъг период. Това само ще допринесе на загуба на мотивация и желание.

Бързайте бавно.

Точно така костенурката печели състезанието.

Бавният прогрес учи

На последно място но определено не и по важност исках да спомена чо бавното покачване на мускулна маса или сваляне на килограми учи на много неща.

Знам че ще прозвучи като философски глупости, но много от тези неща са изключително пренебрегвани. Говоря разбира се за неща като:

  • Постоянство
  • Търпение
  • Фокус
  • Концентрация
  • Отдаденост

Тъжното е че почти никой не иска да развие тези добродетели. Много от големите културисти говорят как нещата които са научили покрай фитнеса са им помогнали в живота.

Ако искате да стъпите на едно изцяло друго ниво, то това е един от най-добрите начини да го направите.

By Admin

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