чийтинг по време на тренировка

Чийтингът или още познат като измама,мошеничество (от английски cheating) е дума която доста често е непозната за трениращите, а в същото време се среща много често и поради този тип неосезаем чийтинг не се извлича максимума от тренировк и е предпоставка за контузии и травми. Всъщност чийтингът има и своята положителна страна. Малко по-долу ще разгледаме по-подробно какво представлява чийтинга и защо е добре да знаем, кога и как се използва и че всъщност може да получим дори по-добри резултати при целенасоченото му изпълнение! Причините поради които чийтингът е често срещано явление са няколко:

  • Увеличаване на работните килограми без всъщност да сме готови
  • Избягване на болка и парене в мускулите
  • Схванатост или липса на гъвкавост/подвижност
  • Липса на достатъчно опит и знания за даденото упражнение

Какво е чийтингът

Навсякъде където има описани упражнения в тяхното изпълнение ще срешнете насоки да не изпълнявате по различен начин от даденото описание, това се прави с цел по-добро натоварване над дадения мускул и предотвратяване на контузии. Чийтингът от друга страна, чрез непълно или неправилно изпълнение на дадено упражнение, позволява повече работни килограми от нормалното изпълнение на упражнението, като често се включват и други мускули – или чрез засилка отнемайки част от натоварването от дадения мускул или група или чрез изместване на формата на изпълнение. Чийтингът също може да представлява половин или дори 1/3 от амплитудата на изпълнение на упражнението, тоест когато правите например избутване на щанга от лег, да не сваляте тежестта ниско долу почти до гърдите, а до средата или дори в първата 1/3 от амплитудата – често срещано явление тъй като дава лъжовно усещане за прогрес, по този начин може да увеличавате килограмите мигновено, но всъщност това което правите е да скъсявате амплитудата и да рискувате здравето си.

 

Негативни страни на чийтинга

Както вече се досещате чийтинга има доста негативни страни, които могат да намалят или дори спрат вашия прогрес в залата! Контузии – стави,мускули, сухожилия и дори безопасността на останалите във фитнеса зависи от вас, разбира се най-важното нещо, когато тренираме трябва да е да сме винаги в безопасност и да внимаваме постоянно, за жалост когато изпълняваме упражнение чрез чийтинг (неосезаем) доста често риска от контузии и подобни проблеми е много висок.  Всъщност ще ви покажем кратко видео за чийтинг изпълнение на упражнения за да прецените сами било то и от странична гледна точка!
Изпълнение чрез чийтинг

 

Положителни страни на чийтинга

До тук с лошие неща, време е да споделим и положителните страни на чийтинга! Чийтинга във фитнеса за разлика от другите форми на измама, прилаган по осезаем и внимателен начин може да донесе прогрес вместо го да забавя или спира.

Контролиран чийтинг – това е нещото към което трябва да се стремите, така ще намалите риска от контузии и травми до минимум, а в същото време ще извличате и максимума от упражненията!

  • Позволяват повече работни килограми и  и съответно повече натоварване на мускулите
  • Заздравяване на костите и сухожилията – изследвания сочат че костите които са натоварвани във фитнеса са по-здрави тъй като тяхната задача става все по-тежка и те трябва да се адаптират.
  • Позволява допълнително натоварване или изпомпване след края на упражнение или тренировка

Някои трениращи твърдят че неправилното повторение с по-тежки работни килограми компенсира за стриктната техника, и ние подкрепяме тази теза, но само в някой случаи! Нека нправим разлика между контролиран и неконтролиран чийтинг:

Контролирания чийтинг е осезаем чийтинг, чрез които внимавате за изпълнението и прилагате само в няколко серии или последните повторения на всички серии.
Като в същото време се стремите да не прекалявате с движенията и да не правите резки движения за да не се контузите. Пример за контролиран чийтинг:

  • Клекове 4х10, първите 3 серии изпълнявате пълното и правилно упражнение, а в последната серия прилагате малко чийтинг чрез намаляне на амплитудата (клек до средата) като може да увеличите килограмите.
  • Бицепсово сгъване 4х8, при всяка серия (с подходящи килограми) правите 4-5-6 повторения с идеална техника и последните чрез леко изместване на ръцете и тялото назад.

Неконтролирания чийтинг е често неосезаем или се изпълнява от хора, които нямат достатъчно опит. Той е типичен пример за всички лоши неща, които изброихме за чийтинга. Както сами видяхте на по-горното видео, това не трябва да се прави при никакви обстоятелства!

 

В заключение

Разберете правилно, какво е чийтинга и не го премахвайте напълно от тренировките си, но изпълнявайте с повишено внимание и подбирайте упражненията, така че ако не успеете да изпълнете повторението да може да оставите тежестта, а не да се затиснете с нея.

By Admin

834 thoughts on “Какво представлява чийтингът по време на тренировка и дали е полезен?”
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