базови упражнения; видове и изпълнение

Във фитнеса има два основни типа упражнения – базови и изолиращи. В днешната тема ще поговорим за това кои са базовите упражнения и каква е тяхната приложимост в една фитнес програма.

Обикновено се прави разделение на едноставни и многоставни упражнения, като логиката е, че едноставното упражнение е изолиращо а многоставното упражнение е базово. Всъщност това е почти вярно, защото когато тренирате с едноставни упражнения обикновено се изолира мускула, но има и упражнения, като трицепсовото разгъване, които са и изолиращи и базови, нищо че са едноставни. Базовите упражнения се определят от качеството и нивото на натоварване над даден мускул или група мускули.
За да бъде едно упражнение базово то трябва да натоварва мускула изцяло и да позволява използването на сравнително голяма тежест. Обикновено базовите упражнения са тези със свободна тежест, понеже машините са изработени за изолиране на даден мускул. Свободните тежести позволяват използването на голяма тежест и максимално натоварване над мускулите. Някои базови упражнения които са всеизвестни: избутване на щанга от лег, мъртва тяга, клекове, набирания, гребане с щанга, кофички и др. Друг признак по които може да се познават базовите упражнения е използването на по-големи мускулни групи, както при гореизброените упражнения, участват крака,гърди,гръб като им позволяват много голямо натоварване и амплитуда на изпълнение.
Често за покачване на мускулна маса, се използват изолиращите упражнения (най-често машините), поради факта, че те натоварват даден мускул с голяма интезивност и се фокусират и излорат движенията и упражнението. От една страна това е вярно, но от друга страна, поради тежките килограми, базовите упражнения допринасят много за общото увеличаване на мускулна маса в тялото. Доказано е, че при трениране на краката (голяма мускулна група) поради тежките килограми, се увеличава нивото на тестостерон в тялото и поради големия разход на енергия се забързва метаболизма, фактори които допринасят в голяма степен за общото увеличаване на мускулна маса. Освен това, всяка добра тренировъчна програма, трябва да съдържа базови упражнения за дадените мускулни групи в дадения ден.

Освен вече изброените ползи, други ползи от базовите упражнения са

  • Спомагат за по-бързото горене на подкожни мазнини
  • Подобряват здравината на ядрото на тялото
  • Включват стабилизиращи мускули
  • Подобряват общата сила и издръжливост

Всъщност има и програми които са изградени само от базови упражнения, която се използва от културисти и атлети за увеличаване на силата и масата на тялото им.

Примерна тренировъчна програма изградена само от базови упражнения

Първи ден

Клек 5×8
Избутване на щанга от лег 5×8
Гребане с щанга 5×8

Втори ден

Почивка

Трети ден

Мъртва тяга 5×8
Клек 5×8
Раменни преси – 5×8
Набирания с надхват 5×8

Четвърти ден

Почивка

Пети ден

Клек  5×8
Избутване на щанга от лег 5×8
Гребане с щанга 5×8

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