Началото е най-трудно.

Всеки които иска да постигне някаква промяна в начина по който изглежда трябва да започне с фитнес.

Няма значение дали искате повече мускули, повече сила, издържливост или по-малко килограми. Всичко започва с една крачка, но в правилната посока.

Проблемът идва от там че в днешно време има прекалено много информация. Разбира се, това е нож с две остриета. Колкотое хубаво е и толкова лошо.

Как да започнем да тренираме

Имаше проучване което показва как колкото повече избор имат хората (примерно 50 различни вида кисело мляко) толкова по-малко хората купуват. С фитнеса е същото. Много лесно е предвид всичката тази информация, идеи, начини и методи много от които си противоречат просто да вдигнете ръце и да си кажете, „Няма смисъл просто.“

За това тук искам да обсъдя как да започнете правилно когато все още не знаете какво се случва.

1. Изградете си ясна цел

Това е един от важните уроци във фитнеса. Решете какво точно искате да постигнете.

Представете си един кораб. Този кораб има определена дестинация и следвайки я той стига до пристанището. Вашето тяло е като този кораб а вие сте капитана. Ако нямате ясна цел то вие ще се лутате в океана и няма да стигнете до пристанището (вашата крайна цел).

Важно е да имате точна и опделена цел. Може би искате да свалите 10 килограма? Или пък искате да качите 10 килограма мускулна маса?

Всичко това ще отнеме време разбира се, но когато имате цел ще е много по-лесно да предприемете действия които ще ви доближат до вашата цел.

И много често решението ще се свежда до отговора на въпроса „Това доближава ли ме до моята цел или не?“

Тук идва и една от объркващите части. Ако се притеснявате как да започнете да тренирате то е важно просто да вземете някакво решение. Не е нужно да бъде най-доброто решение, като начало е добре просто да вземете някакво решение и да действате. С времето ще оптимизирате тренировката си.

Така в самото си начало имах една много простичка цел. Исках да правя всеки ден по една лциева повече от предишния ден. Не стигнах до много далеч но реално и целта беше много грубо определена. Но след това се научих и определих точна и конкретна нова цел – а именно да мога да правя 20 последователни набирания.

2. Не се страхувайте да питате

В самото начало нямах никаква представа както точно трябва да тренирам за да постигна тези 20 набирания.

И какво смятате че направих?

Започнах да търся информация. Започнах да питам. Исках да видя как тренират другите, какво те правят и какво съветват. Разбира се все пак имайте винаги едно на ум когато питате хората за съвети. Не винаги най-едрите хора в залата разбират най-много и точно те могат понякога да ви подлъжат най-много. И аз мога да се кача и да карам Порше, но това няма да означава че разбирам от Поршета, нали?

Всеки е бил начинаещ на някакъв етап, така че не се притеснявайте.

Разпитайте повече хора. Колкото повече гледни точки имате толкова по-добре. Разбира се не прекалявайте 5-10 човека са повече от достатъчно. Може би, даже най-вероятно, ще получите различна иформация от всеки. Дори да се чувствате по-объркан не се притеснявайте. Зашото ето какво следва…

3. Четете между редовете

Ако търсите точно определен съвет – то фитнес индустрията определено не е правилното място.

Всички имат различен опит, и всеки ще ви даде различни причини за своя успех. Всички са супер обедени че техният начин е единственият.

Тук е и момента в които е много лесно да си кажете, това е абсурдно и да се откажете.

Много добре помня как се чувствах и аз самият не един път. Но това е част от пътуването.

Ще получите различна информация свързана с различни неща:

  • Колко пъти седмично да тренирате.
  • Колко да почивате между сериите.
  • Кои дни да тренирате.
  • По кое време да тренирате.
  • Какво да ядете преди или след тренировка.

Успокойте се.

Нека ви кажа нещо под секрет: В началото всичките тези детайли нямат чак такова значние.

Важното тук е просто да започнете. В последствие ще се научите на всички детайли и подробности. Затова четете между редовете, схванете идеята като цяло и започнете. Всичко останало ще се нареди с времето.

Вземете един лист хартия и просто нахвърляйте различните неща които сте получили като съвети и вижте кое и как се припокрива. Не се захващайте за детайлите прекалено много.

Просто го направете достатъчно да изглежда достатъчно лесно за да можете да започнете.

4. Бъдете редовни

Един от най-важните уроци е свързан с това че не трябва да пропускате тренировките си.

Дори да ви е лош ден и да нямате същата сила като предишните дни, може би не сте спали добре или ви боли глава. Случва се на всички. Това което препоръчвам винаги е да се отиде в залата (или площадката) и да направите поне 1 упражнение. Това е само едно. И знаете ли какво се случва в повечето случаи? Обикновенно хората правят почти или направо цялата си тренировка и се чувстват много по-добре от преди това.

Много неща ни се случват. Нормално е и това представлява живота. Но е важно да не се отказваме. Ако бъдете постоянни ще постигнете много.

Може би всяка индивидуална тренировка ще изглежда все едно нищо не правите, но след време като се обърнете назад и ще осъзнаете огромният прогрес който сте направили. И всичко това просто защото сте били редовни.

Така бях и аз с набиранията си. Следвах програма и въпреки че с времето правих повече и повече набирания някакси все имах чувството че нямам прогрес. Но това не беше така. За жалост това което ние виждаме не винаги е истината, а това което очакваме да видим. Аз очаквах че нямам прогрес и това е което виждах.

5. Бъдете търпеливи и не бързайте

Когато хората искат да започнат да тренират обикновенно са много мотивирани. И не ме разбирайте погрешно това да имате мотивация не е лошо нещо. Даже е страхотно, но може да бъде нож с две остриета.

Причините за това са следните.

  • Мотивацията не е нещо което е надеждно. Колко пъти сте започва ли нещо и сте били мотивирани и след 2 дена вече ви е омръзнало а от мотивацията няма и следа?
  • И още нещо. Мотивацията може да ви подлъже по много лош начин. Когато сте толкова надъхани можете лесно да отхапете по-голямо парче от колкото можете да дъвчете.

Целта не е да сте all-in както много хора правят. Защото често виждам как се започва от едната крайност (от почти никаква активност) и се стига до другата крайност (тежки тренировки и кардио 5 дена в седмицата). Точно заради това хората се отказват от фитнеса.

Това което трябва да е вашата цел в началото, дори може би първите 2-3 месеца е да изградите добри навици.

Навици да тренирате, да се храните правилно и като цяло да водите по-здравословен живот.

Искате тренировките ви да са достатъчно лесни за да не ви откажат след 1 седмица, защото се чувствате като разглобени.

6. Изберете си упражнение в което искате да сте добри

Упражнения – безброй.

За всеки ще има нещо. Просто си изберете някое упражнение ако усещате че ви влече. Или пък мускулна група.

Аз лично започнах с набиранията не случайно а защото намирам гърба за една от най-красивите части на мъжкото тяло. Добре развит и дефиниран гръб е нещо което показва сила.

Съответно бях решен да развия моя гръб колкото мога по-добре. С времето всичко започна да се нарежда защото осъзнах че е важно да тренирам и другите мускулни групи. След като започнах да тренирам всички мускулни групи се научих как да ги комбинирам и разпределям. Открих кое и как работи по-добре за мен.

Изберете си нещо което ви надъхва и мотивира.

Преди време бях срещнал едно момче във фитнеса което имаше за цел да повиши килограмите които вдига на лежанката. Разбира се тренираше и другите мускули но лежанката му беше най-близо до сърцето.

Има много упражнения от които можете да изберете в зависимост каква част от тялото си искате да развиете:

  • Мъртва тяга
  • Лежанка
  • Клек
  • Набирания
  • Кофички
  • Спринтове
  • Бицепсово сгъване
  • Разгъване на дъмбел зад глава (за по-голям трицепс)

Както споменах и в началото наблежете си цел. Така ще започнете много по-лесно и ще можете да изградите добър навик.

By Admin

1 634 thoughts on “Как да започнем да тренираме. Първите крачки са най-важни.”
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