как да загреем преди тренировка
как да загреем преди тренировка
Загряването – една забравена част от добрата тренировка.

Вероятно всеки е чувал фразата „Загрейте добре“, било то в часа по физическо възпитание в училище, университета или преди тренировка по бягане или друг спорт. Всеки знае, че трябва да загрее, но колко от нас наистина загряват? A колко от нас загряват добре с правилната техника спрямо тяхната тренировка? Ако искате да разберете основните методи и идеи за загряването преди тренировка останете с нас.

Загряването е важна стъпка за подготовка на тялото към предстоящата физическа тренировка. Поради това е добре да се съобразим с нея и да отделим няколко минути, преди всяка тренировка, за да сме по-добре подготвени за нея и да се предпазим от евентуални контузии. Вероятно ще си кажете „Но аз загрявам, защо пък да съм в грешка?“. Много от трениращите влизат в залата раздвижват малко ставите и мислят, че това е пълноценна загрявка, но истината е, че загрявката за фитнес тренировка е малко по-различна от останалите спортове. Тя трябва освен да раздвижи ставите, да подготви пулса, мускулите, сухожилия и концентрацията ви, за конкретната предстояща тренировка.

Ползи от загряването

  • Подобрява качеството на движение и ползата от тренировката
  • Подготвя тялото за предстоящото натоварване
  • Загрява мускулите и сухожилията
  • Подобрява топлоотдаването
  • Действа като енергийна напитка
  • Увеличава кислорода в кръвта и спомага за по-добра тренировка
  • Предпазва от контузии

При липса на правилна загрявка преди тренировката, ви тялото трябва много бързо да премине от готовност към действие, съответно всички мускули, стави и кръвоносни съдове ще се стресират докато се пригодят към новите условия. Поради това, ние препоръчваме да отделите няколко минути преди тренировка и да загреете. Ето и някои от нещата, които не трябва да правите за да загрявате.

Грешки при загряване във фитнеса

  • Загряване със стречинг – загряването със стречинг, било то статичен или активен, не е добра идеята. Тъй като проучвания показват лошото влияние на стречинг преди тренировка, е добре стречинга да се остави за след нея. Така стречинга може да спомогне за отпускането, тонизирането и дори по-бързото възстановяване на мускула, а дори и до предпазване или облекчаване на мускулна треска.
  • Загряване с едни и същи движения всеки път – загряването преди тежка тренировка трябва да се пригоди към самата тренировка. Поради това, ако правите загрявка с движение на ръцете в лактите и раменете при положение, че ще тренирате коремните мускули малко се обезсмисля. Когато ще правите тренировка за крака например е добре да отделите няколко минутни за раздвижване в ставите на бедрата и таза и няколко минути за изпълнение на леки движения сходни с упражнението което предстои, например ако ще правите клекове е добре да направите 10-20 клека без никаква тежест, след като сте разгрели ставите.
  • Загряване много набързо – загряването е нещо важно и е добре да не се претупва. Загрявката не е много продължителна, но не може да очаквате и че след 10 секунди поклащания с ръцете и краката и няколко бързи движения сте готови за тежките килограми.

Запомнете, че всяко загряване е различно и за това днес говорим за загряване преди интензивна тренировка с големи тежести във фитнес залата.

Как да загряваме преди фитнес тренировка

Както вече казахме, фитнес тренировките са малко по-различни от другите спортове и поради това преди всяка тренировка е добре да се загрее спрямо нея. Поради това, трябва да се съобразите с това какво ще представлява тя – интензивна, лека, конкретни трудни или опасни упражнения и др. Обикновено загряването е добре да включва поне 3 неща:

  • Подготовка на пулса – преди всяка напрегната тренировка е много добра идея да се направи плавно увеличаване на натоварването. Един от най-добрите варианти е леко 3-5 минутно кардио. Така тялото ви ще премине плавно към готовност за натоварване и също така, кардиото отново ще раздвижи всички стави в тялото ви и ще премахне нуждата от много от стандартните „раздвижвания“ които виждаме в залите – свиване на крака, въртене на ръце, сгъване в лактите и др.
  • Подготовка на концентрацията – концентрацията във фитнеса е отново нещо, което мнозина пренебрегват. Концентрацията всъщност е важна и от нея до голяма степен зависи вашата безопасност и освен това прогрес. Ако не сте концентрирани, няма да може да повдигнете оптималните си килограми, няма да може да контролирате добре тежестта и да изпълнявате оптимално безопасно движението. За това, преди да започнете да тренирате с нормалните килограми, отделете 30 секунди, като се съсредоточите над движението, което ще правите, след което хванете много малка тежест, може дори само лост или най-малките дъмбели и изпълнете 10-20 повторения, но бавно и внимателно. Така когато започнете да го правите ще е сякаш вече имате преднина, заради активирането на нервната система и това което ще се изисква от нея и няма тепърва да се нагласяте към тежестта и изпълнението.
  • Подготовка с конкретното упражнение – особено важен момент, които често се пропуска. Загряването с 30-40% от работните тежести, т.е. ако обикновено използвате 50кг на повдигането на щанга от лег , то трябва да използвате около 20кг, ще подготви тялото ви – мускулите, конкретните стави, сухужилията и нагласата ви за по-тежките повторения. Този тип загряване е много важно за фитнес тренировките, тъй като всеки ден тренировката е различна и е необходими да се загрява за конкретното първо упражнение, вместо направео да се започва с големи тежести! Особено важно е да се изпълнява поне една серия за загрявка при тежките килограми и упражненията, които позволяват по-голямо натоварване, например: клекове, мъртва тяга, римска тяга, избутване на щанга от лег, лег преса и др. Изпълняването на една лека серия преди началото на упражнението, освен в началото на тренировката, може да се използва и дори в средата или края, така дори вече загрели все пак остава неподготвена част от тялото ви, която ще се активира в новото упражнение, правейки една лека серия преди по-тежките упражнения, без значение къде в тренировката се намират те  е много добра идея.

Загряването разбира се, не е само за тежките килограми. Травми могат да се получат дори при движения без тежести, поради това е много важно да правите няколко вида кратко но добре подредено и целенасочено загряване, за да подготвите максимално добре тялото си за интензивно или леко, продължително натоварване.

 

By Admin

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