калистеника (уличен фитнес)
калистеника (уличен фитнес)
Калистениката (или уличен фитнес) е един уникален начин за трениране, който всеки трябва да опита.

Физическите упражнения, които виждаме във фитнес залите са всеизвестни. В интернет пространството има множество материали за тях, кое и как трябва да се прави. В последните години обаче своето място в изграждането на изваяното тяло намериха и упражненията без екипировка, още наричани уличен фитнес или тренировка на открито. В днешния материал ще ви представим основните идеи и методи на тренировка по този метод.

Какво представлява калистениката

Калистениката представлява тип упражнения, като: кофички, набирания, флаг, силово набиране, лицеви опори, хиперекстензии, напади, полу кофички, коремни преси и други. Обикновено този тип упражнения съчетават гъвкавост, техника и красота в движението. Те не изискват допълнителна тежест или екипировка и поради това могат да се практикуват почти навсякъде, поради което станаха и толкова известни. От една страна упражненията изглеждат невероятно за хората, а от друга представлявайки чудесна тренировка както за издръжливост и сила, така и за увеличаване на мускулната маса.

Защо тя е изборът на много трениращи?

Калистениката е много известен тип на трениране, поради много фактори:

  • Изглежда много добре – тренировките със собствено тегло станаха мнозо известни и поради факта, че изглеждат невероятно, ако не ни вярвате може да видите един видео материал по въпроса

  • Изисква голяма концентрация – за да може да тренирате по този начин, тялото ви ще трябва да научи тези сравнително трудни движения, някой от тях дори може да изискват месеци усилени тренировки, като например силовото набиране. Но веднъж достигнали до етапа в които успеете да направите това упражнение ще може да се радвате на много други позитивни резултати, освен рабира се адмирациите на близки и приятели за невероятното упражнение.
  • Подобрява рефлексите – при някой сложни упражнения, като 360 градусовото завъртане се изисква много добри рефекси, поради това при опит за подобни упражнения вие ще заучите много полезни движения и ще подобрите работата на рефлексите на тялото си.
  • Увеличава силата на тялото – има много упражнения, като набиранията, които липсват с стандартните фитнес тренировки, поради това много фитнес трениращи не могат да направят няколко набирания без значение колко сила имат в ръцете или гръбните си мускули. Упражненията със собствено тегло могат да подобрят това в пъти.
  • Увеличава мускулната маса – този тип упражнения, често са пренебрегвани от трениращите, тъй като те искат да изглеждат по-едри и не се интересуват от подобни упражнения, но редица трениращи само по този метод вече са доказали колко ефективни са за увеличаване на мускулната маса, стига да се храните достатъчно и с добра храна, то тези упражнения определено могат да увеличат размера и силата на мускулите ви.
  • Спомага в горенето на мазнините – поради факта, че тези упражнения изискват огромно количество енергия докато ги правите, те спомагат много за горенето на мазнините.
  • Включва стабилизиращи мускули, често липсващи в стандартните изолиращи упражнения във фитнес залите – включването на стабилизиращите мускули често се пренебрегват поради наличието на уреди във фитнес залите, така мускулите биват изолирани и тренирани в липсата на стабилизиращите мускули, които иначе биха се включили при едно естествено движение на мускула. При калистеничните упражнения, няма как да изключите стабилизаторите и съответно ще имате много по-добре развита физика и по-малък шанс за проблеми с мускулите при физическо натоварване извън фитнес залата.

Калистениката често се предпочита от спринтьори, боксьори, военни, специални отряди, пожарникари и други. Тъй като тя позволява много подвижност, ловкост, бързи рефлекси и сила.

Дали калистениката е по-добър избор от стандартните фитнес тренировки?

Това зависи от вашите цели. Ако цените да увеличи масата на тялото си, без да търсите функционална страна на движенията, то стандартните изолиращи фитнес упражнения са изборът за вас. Ако от друга страна искате да може да правите всички тези фунцкионални движения и да увеличите осезаемо силата си, а също така и да спестите много пари от липсата на фитнес карта, то калистениката е по-добрият избор тук. Разбира се, никъде не е казано, че не може да изпълнявате и двете неща. Всъщност според нас това е един от най-добрите варианти, така ще получавате позитивните страни и от двата типа тренировка. Може да съчетаете тренировки със собствено тегло и тежки изолиращи упражнения, и още по-добре тренировки със свободни тежести, за да получите оптимални резултати. Разбира се при подобен тип трениране ще трябва да внимавате с претоварването на тялото. При съчетаването на всички тези видове тренировки трябва да не прекалявате и слушате тялото си, ако се чувствате измореи и изведнъж изгубите желение за тренировка и виждате спад в силата си то най-вероятно тренирате прекалено много. Пример за добре съчетани от горепосочените видове тренировки е: набирания, придърпване на скрипец и гребане с щанга. С този тип тренировка за гръб ще тренирате както стабилизиращите мускули, ще увеличите силата си и ще тренирате изолиращ тип упражнение за гръбните си мускули. Същото нещо може да се използва и при тренировката на останалите мускулни групи, така няма да изоставате някой от положителните ефекти на тези типове тренировки и същевременно няма да прекалявате с натоварването.

 

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