видове тренировъчни серии

видове тренировъчни серииВсяка фитнес тренировка се състои от няколко основни и базови елементи.

Един от тези елементи са сериите.

При започване на фитнес тренировка трябва да решите, колко повторения, ще изпълнявате от всяко упражнение. Също така трябва и да решите как ще групирате тези повторения в различни серии.

Ето основните видове тренировъчни серии, които се използват по време на фитнес тренировките.

Стандартни серии

Това са обикновените серии, които се използват най-често по време на фитнес тренировките.

Те се изразяват с изпълнението на определена бройка от серии, използвайки (най-често) еднакъв брой повторения и тежест.

Примерно това може да е:

  • 4 серии от по 10 повторения с 20 кг дъмбели.

Пирамида

Когато използвате метода пирамида, сериите търпят промяна по отношение на повторенията и тежестта, която се използва по време на тренировка.

Този метод на трениране е добър начин да загреете лесно по време на самата тренировка.

Примерно това може да е:

  • Първа серия: 12 повторения с 15 кг.
  • Втора серия: 8 повторения с 25 кг.
  • Трета серия: 4 повторения с 35 кг.

Една от популярните вариации на този тип серии е обратната пирамида. Тук логиката е сходна, но в обратен ред.

  • Първа серия: 5 повторения с 45 кг.
  • Втора серия: 8 повторения с 35 кг.
  • Трета серия: 12 повторения с 20 кг.

Серии с почивка

Изпълнявайки тези серии ще успеете лесно да изцедите още повече сила от мускулите си. Този лесен метод може да ви помогне и при преодоляването на някои тренировъчни плата.

Това, което представляват сериите с почивка (пауза) е, че те просто разделят всяка една серия на няколко по-малки серии, които са разделени от кратка почивка.

Използвайте около 80-85% от максималното тегло, което можете да вдигнете за 1 повторение. Направете повторенията до отказ.

След което си починете за 15-20 секунди и продължете със серията. Когато не можете да направите повече повторения си починете отново. След това продължете със серията. Това е първата серия, която е разбира на 3 по-малки серии.

Внимавайте, ако искате да изпълнявате този вид серии с по-тежките и базови упражнения. Ако правите клекове или мъртва тяга или лежанка, е препоръчително да тренирате със стандартните серии. Сериите с пауза са изключително изморителни и могат да бъдат опасни при упражнения където се използват големи килограми.

Дроп серии

Дроп сериите са изключително популярни във фитнес средите и сред трениращите.

Това не е случайно, защото те са един ефективен начин да изморите мускулите си и да изстискате и последната капчица от тях и да увеличите мускулната издържливост.

При повечето видове серии се тренира до отказ. След което изпълнявате кратка почивка. При дроп сериите обаче сваляте част от тежестта и продължавате с изпълнението на серията.

Дроп сериите са добър начин да добавите маса и релеф към мускулите си и да разнообразите тренировките в залата.

Пример за дроп серии:

  • Първа серия: 10 повторения с 50 кг, след което се свалят 10 кг. и се правят още 5 повторения, след което се свалят още 10 кг. и се правят още 3 повторения (10 х 50 кг., 5 х 40 кг., 5 х 30 кг.)
  • Втора серия: 8 х 45 кг., 4 х 35 кг., 2 х 25 кг.
  • Трета серия: 8 х 40 кг., 4 х 30 кг., 3 х 20 кг.

Супер серии

Суперсериите са друг много популярен метод, който много трениращи използват.

Суперсериите представляват комбинирането на две упражнения, които се изпълняват едно след друго без почивка помежду им. Почивката е след изпълнение на двете серии.

Суперсериите са доста интензивни и могат да повишат пулса чувствително. Те позволяват за по-бърза тренировка (полезно, ако имате много малко време за трениране)

Има много и различни видове суперсерии. Често упражненията, които се комбинират по двойки са чисто индивидуални и според усещането на трениращия.

Най-популярните са

  • Комбиниране на противоположни мускули – Бицепс и Трицепс, Гръб и Гърди и тн.
  • Един и същ мускул – две упражнения, които тренират един и същ мускул – флайс и лежанка
  • Горни и долни мускули – Гърди и крака
  • Многоставни таргетиращи един и същ мускул – Лег преса и Клек, Набирания и придърпване на горен скрипец

Гигантски серии

Това са серии, при които се комбинират три, четири и повече серии една след друга без почивка. Това е по-тежък и високоинтензивен вариация на супер сериите.

Методът 21

Това е друг метод, които е изключително интензивен и може да отключи неподозирани резултати.

Тук при всяко упражнения се изпълняват 21 повторения или 3 х 7.

  1. Първите седем повторения се изпълняват с подходящо тегло и се изпълнява само първата половина от движението.
  2. Вторите седем повторения се изпълняват с втората половина от диапазона на движението.
  3. Последните седем повторения се изпълняват с пълен обем на движението.

Този тип серии могат да бъдат изключително тежки и изморителни за мускулите и трябва да се внимава, ако се изпълняват в комбинация с някои от базовите упражнения, защото могат да бъдат опасни.

 

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