С времето и грешките, се натрупват опита и знанията. Обаче понякога с времето и опита на другите се увеличават и нашите собствени знания, разбира се по-добре е да го преживеем сами понякога за да видим какво точно е и как да реагираме при следваща подобна ситуация. Какво искаме да кажем с това? Представете си че тренирате от 3 години и изведнъж осъзнавате че никога не сте тренирали прасците си или раменете ? Дали пък нямаше да е по-добре ако някой ви бе посъветвал в началото, разбира се може да сте от хората, които да не трябва да си тренират прасеца, но въпреки това е добре да опитате и прецените. Точно поради този факт днес ще споделим няколко грешки които според нас е добре начинаещите да не правят във фитнеса.

Не пропускайте да тренирате горната част на гърдата

Както вероятно всеки мъж, и вие искате да имате оформена и стегната гръдна мускулатура. Обаче може да ви обещаем , че ако пропускате да тренирате горната част на гърдата то няма да сте много доволни от резултата. Истината е, че горната част на гърдата очертава, извайва и оформня до голяма степен общия обем на гърдите. За съжаление, често трениращите я пренебрегват или я тренират неправилно, например: когато правят избутване на щанга от наклонен лег често ви повдигат тялото с помощта на краката и така може да изглежда че са под наклон но всъщност тялото им е в почти водоравно положение, така повдигат повече килограми но реално не тренират правилно горната част на гръдната мускулатура!

Не пропускайте да тренирате краката

Една от най-фрапиращите и големи грешки на много начинаещи, много голям процент от начинаещите не обръщат внимание на бедрата и просто искат да наедреят в горната част на тялото, но всъщност освен, че краката са основата на тялото те са и пряко свързани с общата мускулна маса на тялото. Разбира се клековете са основно упражнение, може да ги тренирате и по-друг начин, но ние препоръчваме клекове и мъртва и римска тяга! Ако искате да прочетете повече по темата защо трябва да клякаме, може да погледнете тук.

Не се нахвърляйте на максималните килограми

Защото най-вероятно ще ги изпълнявате с ужасна форма половин или дори по-малка амплитуда на движение, следователно почти никакви резултати и голям риск от контузии.

Не тренирайте коремната мускулатура с безкрайни повторения и серии,  по 5 пъти седмично

Добре е да запомните, че коремната мускулатура е мускул, със същите свойства както останалите скелетни мускули (бицепс/трицепс/гърди и тн.). За това го третирайте като такъв, ако правите 50 повторения за бицепс със 30% от вашия максимум то ще очаквате ли някакви резултати? Най-вероятно може да се напомпи мускула но едва ли ще доведе до прогрес. Замислите се как тренирате гръбната мускулатура, веднъж или максимум два пъти седмично с тежка тренировка и няколко серии, приложете същото нещо и за тренировката на корема. Освен изваяните плочки, коремната мускулатура помага и в много тежки упражнения като мъртва тяга и клекове, за това е важно да се тренира добре!

Не яжте огромни количества храна

Яжте средни порции храна, като отбирате по-здравословната храна с по-добри хранителни съставки в нея. В противен случай дори да имате резултати, то те ще са в пъти по-малко от това което може да имате с правилно хранене! Може да прочетете повече за храненето в нашия раздел Хранене в менюто на сайта.

Ако правите кардио, не сядайте на велоергометъра с отегчен поглед

Вместо това отидете навън или бягайте на пътеката, защото на велоергометъра, често трениращите се отпускат и не горят почти нищо, защото са отегчени и не влагат почти никаква сила. Едно добро кардио трябва да ви изпоти за поне 20 минути, в противен случай не го правите както трябва. Е освен това има и други критерии, ако искате да узнаете повече за кардиото, може да разгледате статията ни по въпроса ТУК.

Не тренирайте ако чувствате болка

Вероятно един от най-важните, според нас, съвети. Често може да чуете този израз „тренирайте докато ви боли, защото тази болка ще стане ваша сила“. Колкото и вярно и достоверно да ви звучи, трябва да правите разлика между мускулна болка от суперсерия или дроп серии и болка в ставите или в сухожилията. Ако болката е в става или прекалено силка по-добре оставете тежестта веднага, починете си и опитайте отново с по-малко килограми, ако болката продължи е добре да се консултирате с инструктор и/или физио терапевт. Редовното физическо натоварване с неправилна стойка не е шега и може да доведе до редица проблеми с вашето здраве!

By Admin

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