качване на мускули - Винс Жиронда
качване на мускули - Винс Жиронда
Много от техниките на трениране на Винс Жиронда биват доказани години по-късно от учените.

Винс Жиронда е бил и остава една легенда. Неговите методи и начини на трениране и хранене са били единствени по рода си.

Много от нещата които той е препоръчвал биват доказани от науката години по-късно. И голяма част от неговите идеи биват взимани за модел, заимствани или направо изкопирани от други лични треньори.

Използвам и аз една голяма част от неговите техники, упражнения и филофия.

Създаване на правилната илюзия

Това да имате добре изглеждащо тяло не винаги е въпрос просто на мускули. Често е въпрос на симетрия, форми и балансирани пропорции. Не случайно казват че културизма е изкуство. Защото истинската цел е извайването на едно красиво естетическо тяло. Нещо което в последните години започна да се изгубва. Но мисля че ще рано или късно ще се върнем към истинските корени на културизма.

Винс не веднъж е говорил за това как чрез правилното извайване на тялото можете да създадете илюзията че сте по-едър или дори по-висок.

Винс е наричал това козметичен културизъм. Идея която е изгубена в днешния функционален свят.

Всичко при него е било въпрос на естетически пропорции. Правилни и красиви форми. Спомняте ли си гръцките статуи? Да, точно за такива пропорции говорим.

Той сам казва, „Големина без форма е гротеска.“

За жалост голяма част от хората в днешно време се интересуват от неща като:

  • Колко килограма могат да вдигнат
  • Колко килограма тежат
  • Колко килограма могат да качат
  • Колко повторения и бройки могат да направят

Храната е важна

Не забравяйте че храната е 80% от резултатите.

За жалост това е грешка с която продължавам да се сблъсквам и до днес. Често хората пренебрегват важността на храната все едно тя не прави нищо за нас. За Винс Жиронда храната която ядем и диетата която следва е била от изключителна важност. Точно заради това той е бил голям привърженик на някои хранителни добавки като хранителни ензими, таблетки от изсушен черен дроб и други.

Замислете се всяка една клетка, всяка мускулна нишка, всеки косъм, всичко в нас се изгражда на базата на храната която ядем.

Ако вашето тяло е една къща и мускулите са стените, то тухлите са храната която ядете и протеинът в нея. Ако пренебрегнете важността на храната рискувате да нямате никакви резултати във фитнеса.

Мускулно съкращение

Често начинаещите хора в залата или площадката се оплакват че не усещат мускула който тренират. Или не усещат мускула да се напомпва или пък нямат мускулна треска. Една от зоните където често се случва това е гърба което води до слабо развити мускули на гърба. Това е нещо което забелязвам постоянно за жалост.

Тук може да ни помогне един много обикновен трик на Жиронда.

Това което можете да направите е да задържите мускулното съкращение (концентричната част) за 6 секунди. Това ще подобри връзката на мозъка с мускулите. И ще засили слабите нервни импулси.

След като подобрите мускулния контрол можете лесно да се върнете към нормалното изпълнение на упражненията и ще усетите разликата.

Частични повторения

Частичните повторения се изразяват това че не използвате  пълния обхват на движението.

Примерно ако правите клекове вместо да се изправите до горе вие ще се изправите само на 3/4 или малко повече. Давам за пример клековете защото в най-горна позиция където сте напълно изправени бедрата не са под напрежение и си почиват. В тази зона те не биват натоварени или тренирани. Представете си че седите прав цял ден и просто държите някаква голяма тежест. На следващият ден може би ще ви болят рамената, кръста, но не едва ли ще имате мускулна треска на бедрата.

Частичните повторения могат да бъдат успешно използвани за увеличаване на натовареността на някои мускули.

Този начин на трениране може да бъде използван и като вид прогресивно натоварване. Ако днес сте правили 10 клека със 100 кг с пълния обхватна движение а след време правите същите клекове но с частични повторения то това означава че имате прогрес, защото понасяте повече натоварване.

Вашето ежедневие

Намалете нивата на стрес.

Високите нива на стрес в ежедневиетоса един от най-големите врагове на всеки. Стресът е способен да промени хормоналният баланс, да доведе до понижени нива на тестостерон. И това не е всичко. Стресът оказва влияние на нашето ментално състояние също. Всичко това може да доведе до нисък или никакв прогрес.

Създайте мотивация и желание за тренировките. Ако просто виждате тренировката като поредното задължение няма да стигнете до никаде. Важно е да изградите навик да тренирате защото не всичко опира само до правилната мотивация.

Концентрация

Ако наблюдавате най-големите шампиони, ще забележите че те всички имат едно качество което ги отличава от останалите. То не е самоконцентрация но и непоклатимата вяра че те ще успеят.

Нещо което ще забележите е че те просто мислят за това как ще влязат във форма. Говорим за нещо много близо до самохипноза.

Това което ще забележите е че тези хора ще растат много по-бързо от останалите и ще развият по-добра мускулатура.

Интересното е че идеята на Винс за концентрация се простира дори по-далеч ситгайки до неща като „умствено предложение“. Според него ако не можете да развиете този аспект то тогава никога няма да постигнете истинския си потенциал.

Почивките

Старайте се да спете достатъчно. Ако искате вашите мускули да растат трябва да си почивате. Само след адекватна почивка става мускулният растеж. Това не означава че акоискате да сваляте килограми можете да будувате по цели нощи, За хорат акоито искат да свалят ненужните килограми сънят е също толкова важен.

Бъдете сигурни че ще имате достатъчно време за сън и почивка.

Правете почивки от фитнеса.

Ако сте ударили плато което просто не можете да преодолеете е добре да правите периодични прочивки. Планирайте почивката нека това не се превръща в нещо което ще трае цял сезон. В тези няколко дена в които няма да тренирате тялото ви ще може да се възстанови и да влезе във фаза на суперкомпенсация.

По-малки почивки между сериите

Винс не е вярвал в големите почивки между сериите. Той е смятал че начинът да се изградят мускули е чрез правенето наповече работа за по-малко време.

На моменти той е препоръчвал почивки от рода на 15-20 секунди между сериите.

Разбира се това води до използването на по-леки килограми. Но той никога не се е интересувал прекалено много от това колко килограма са на лоста. Той се е фокусирал над правилното изпълнение, концентрация, темпо и мускулното съкращение.

По този начин няма да сте прекалено изморени още след първото упражнение. Това ще ви позволи да сте по-свежи и вашата тренировка да бъде много по-ефективна.

Нещо което ще намерите и в тренировъчната философия на Серж Нюбре.

Тези от вас които са чели повече за Винс знаят че той не си е поплювал. Неговите тренировки са с цел, точни и ясни. Не е имало безмислено мотане из фитнеса или губене на време. Той се е интересувал от това да има ефективност и резултати.

Изолирайте мускула

Това е нещо което често хората не харесват. Всичко в днешно време трябва да е функционално. Разбира се нека спомена, преди някой спортист или треньор започне да се нервира, че тук говорим за козметичен културизъм. Не става на въпрос за създаване на атлети. А това колко е нужно всички във фитнеса да тренират като атлети е друга тема, за която няма да говоря сега.

Когато говорим за извайването на тялото и създаване на перфектните естетически пропорции тогава тези многоставни и функционални упражнения не винаги са надеждни. Даже напротив те пречат.

Винс не само се е стремял към изолация но и целенасочено се е фокусирал над определени части на мускулите които е искал да развива които създават излюзията за която споменах малко по-горе.

За жалост, козметичния културизъм е изгубено изкуство в днешно време.

10 х 10

Не случайно запазих това за последното място. Разбира се, може да е на последно място, но опделено не и по важност.

Вероятно сте чували за германската обемна тренировка. Но може би ще ви е по-интересно да разберете че всъщност Винс е препоръчвал този начин на трениране много пореди това.

Още през 50-те и 60-те години той е препоръчвал да се избере едно упражнение и да се правят 10 серии от по 10 повторения. С времето той модифицира леко метода и стига до известния начина на трениране на Винс 8 х 8.

Има огромна разлика между правенето на едно упражнение 10 х 10 и правенето на (примерно) 3 упражнения с няколко повторения и серии всяко.

Самият обем които правите по време натренировката е огромен създавайки много по-добро напомпване, връзка между мозъка и мускулите.

Може да ви се струва прекалено скучно но дали върши работа? Определено!

By Admin

1 460 thoughts on “10 Съвета за мускулен растеж и повече резултати от Винс Жиронда”
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