Адаптиране – една от основните функции на човешкото тяло. Тялото на човек е устроено така, че да се адаптира към условията за живот. Какво ли общо има това с темата? Ами когато тренира човек, тялото му възприема тези физически стимули, като условие към което трябва да се адаптира и дори ги смята за жизненоважни за собственото си оцеляване. Доста често, особено начинаещите, получават много бързи и добри резултати за няколко месеца, след което прогреса забавя, забавя и в крайна сметка спира. След като мине известно време и прекарате това време в плато (липса на прогрес) започвате да се демотивирате и лутате с въпроси и отчаяние.
Платото е успешното адаптиране на тялото към тренировката и килограмите които използвате. За тялото това е идеалната среда, тъй като успява да се справя с килограмите, комфортно е с всички тренировки които използвате и няма нужда да прогресира. Да но това не е много добре за вас, нали така?
Как да излезем от фазата на липса на прогрес?
Най-честия отговор на повечето трениращи е смяна на програмата, тъй като тялото е свикнало с дадени повторения, упражнения и дори в дадени дни от седмицата, най-лесният начин да опитате да излезете от фазата на липса на прогрес, е да смените тренировъчната си програма. Обикновено тренировъчните програми се сменят на няколко месеца, но това зависи само и единствено от вашите резултати и желания. Ако вие се адаптирате бързо, може да сменяте програмата си дори всеки месец.
Друг възможен вариант за изход от плато е да правите допълнителни серии с близки до максималните килограми на изпълнение. Тоест ако можете да клекнете със 100кг веднъж, то трябва да направите допълнителни серии в деня за карка, със 80-90кг в рамките на 3-7 повторения. Така ще принудите мускулите да растат. Те няма да имат друг избор, освен да отговорят на дадените натоварвания като се опитат да покрият условията и изискваният на средата в която вие ги поставяте. Няма да усетите допълнително напомпване или парене в мускулите, но ще усетите изтощаването на мускулите, и най-вероятно ще имате мускулна треска.
Освен това друга възможност за изход от плато е да правите суперсерии и дроп серии. Суперсериите са изпълнението на две поредни упражнения за една или две различни мускулни групи, те стресират мускула поради високото ниво на натоварване и така ще допринесат за прогреса му. Дроп сериите подобно на суперсериите, натоварват изключително мускулите, те представляват изпълнението на упражнението със 60-70% от максималните ви възможности за 8-10 повторения (при положение ,че 10-тото ви е много трудно и почти невъзможно за изпълнение), след което да премахнете около 20% от тежестта и да направите нови 5-6-7 повторения, след което да махнете отще 20-30-40% от тежестта и така до последно. Това ще накара мускула ви да пари, и да се напомпи изключително много.
Трябва обаче да запомните и друго, не прекалявайте с горепосочените методи, те се използват по време на плато, за да се прекъсне липсата на прогрес. Запомнете, че тялото ви ще се адаптира и към тях, за това е добра идея да се въртят и сменят през известен период от време.
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