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Мускулна маса

Как растат мускулите

ByAdmin

окт. 28, 2018
мускули фитнес
мускули фитнес
За по-добри и ефективни тренировки е важно да знаем как растат мускулите.

Целият процес зад покачването на мускулна маса може да бъде доста объркващ понякога, но по-доброто разбиране на целия процес би ни помогнал изключително много за по-добри резултати.

Как растат нашите мускули?

Нашите Мускули са изградени от мускулни нишки или влакна. Мускулът расте когато се възстановява след разкъсването на тези влакна и като резултат изгражда нови. Възстановените мускулни влакна увеличават размера си и бройката си и по-този начин мускулите растат. В общия случай тялото преминава през естествени процеси на тяхното разграждане и въстановяване всеки 15 до 30 дена, но когато тренирате вие ускорявате този процес. Процеса на мускулното възстановяване след тренировка е най-засилен в първите 24 до 36 часа и може да продължи дори до 72 часа в зависимост от различни фактори.

Един от най-важните фактори тук е, че през този период на възстановяване е от изключителна важност да приемате достатъчно количество протеин. По този начин ще си осигурите по високо ниво на протеинов синтез, който трябва да бъде по-висок от протеиновия разпад. Така ще можете не само да възстановите разкъсаните нишки но и да имате достатъчно материал за създаването на нови такива.

Какви са различните начини да постигнем добър мускулен растеж?

За да може вашето тяло да качи повече мускулна маса и да стане по-здраво е нужно да има причина която да го накара да направи тези неща. Съответно ако на тялото ви няма нужда да бъде по-силно, то няма да стане по-силно. Както казваха в часовете по биология – нужен е външен дразнител, който да предизвика промяната. Въпреки че дори аз вярвам до голяма степен в това което много хора казват, за да станете по-силни не е нужно да вдигате само и единствено по-тежко. Има различни начини които си имат своите предимства и които би било страхтно ако изпробвате. Можете да натоварите вашите мускули чрез промяна в сериите, повторенията, броя килограми които вдигате и скороста на изпълнение на упражненията.

1. Увеличаване на обема (тежестта).

Ттова е и най-популярният метод и е заложен в почти всяка фитнес програма. Увеличаване на натоварването по време не тренировките ви ще спомогне за покачване на мускулната маса. В зависимост от индивидуалните мускулни групи които тренирате ще варира и колко допълнителни килограма можете да качите било то на лоста или скрепеца. Колкото е по-малка мускулната група толкова по-малко ще можете да увеличите килограмите при съответното упражнение. Недостатъкът на този метод на трениране е че трябва да се внимава при увеличаването на обема. Прекомерно натоварване може да допринесе за травми, разтежения и други контузии. Затова е препоръчително да се прави постепенно и поетапно без да се правят голими скоци. Примерно ако клякате с 60кг, би било грешка ако решите след седмица да клякате със 90кг.

2. Увеличаване на броя на повторенията.

Най-често срещания диапазон на повторения е между 8 и 12 в този случай можете да използвате по-леки тежести и да увеличите повторенията на 15 до 20. По този начин ще фокусирате и натоварите различен вид мускулни влакна (бавните мускулни влакна)  и ще стимулирате допълнителен мускулен растеж. Често срещан метод тук е и използването на дроп серии. При изпълнението на всяка серия сваляте част от килограмите и продължавате с нова серия без почивка това може да се изпълнява до като накрая не останат повече килограми които да бъдат сваляни. Целта при тази тренировка е да се достигне максимално натоварване.

3. Увеличаване на броя на сериите.

Най-често се правят между 3 и 4 серии на упражнение. Добавянето на 1 или 2 допълнителни серии би подпомогнало натоварването на мускулите ви. Повече от 5 серии не виднаги води до по-добри резултати и не е препоръчително защото въпреки всичко е много лесно да се достигне и до претрениране.

Ако решите да опитате с допълнителен брой серии не го правете за всички упражнения които ще изпълнявате в дадения ден.  Не бих увеличил сериите на повече от 2 от упражненията които правя. Според мен не е препоръчително тренировката ви било то в залата, площадката или вкъщо да бъде повече от 60 до 90 минути. Въпреки че аз съм изключителен привърженик на по-кратките дори от това тренировки.

Препоръчвам да редувате упражненията към които ще правите допълнително серии, като съответно следите и как отреагират вашите мускули на новия вид натоварване.

4. Промяна на скоростта на изпълнението.

За мен лично това е и методът с който може и се експреиментира най-много и може да допринесе за различни и най-вече желани резултати.

Има три основни фази при изпълнението на всяко упражнение:

Концентрична – или позитивна фаза е когато мускулът се съкращава или сгъва.

Изометрична – е когато се задържа дадена позиция и по този начин без движение мускулат бива подложен на натоварване.

Ексцентрична – или негативна фаза е когато мъскулат се разгъва или отпуска

При промяна на времетраенето на всяка една от трите фази може да натоварите мускулите си по-различен начин и да стимулирате по-добър растеж. Мускулите най-често отказват при позитивната фаза когато се сгъват, това не е случайно и то е защото това е най-трудноемката фаза.

Защо е важно да обърнем внимание на този факт?

Ексцентричната (негативната) фаза е често подценяваня и се изпълнява изключително бързо и не контролирано. Това е често срещата грешка която ще забележите без много трудност при повечето хора. Мускулите могат да бъдат изключително много натоварени през тази фаза, по-лесно се изпълнява и съответно може да допренесе за много по-голям напредък.

При едни от най-натоварващите упражнения като набиранията на лост с допълнителна тежест съм използвам методи от рода на 2-1-4. Където активната част (набирането) се изпълнява за 2 секунди

, задържам се горе за 1 секунда и се спускам бавно за 4 секунди.

By Admin

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