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Качване на килограми Мускулна маса

Качване на мускулна маса в 3 стъпки

ByAdmin

окт. 12, 2018

Всеки които иска да покачва мускулната си маса, трябва да следи някои основни неща, без които няма да има прогрес във залата. Колкото и сложни да изглеждат нещата, всъщност могат да се сведат до следните 3 основни неща.

1.Тренировка

Тренировката е тежката физическа част която се изисква за да получим добри резултати в покачването на мускулна маса. Тежката физическа тренировка действа катаболитно на нашите мускули (тоест ние ги караме да се разрушават) получават се микроразкъсвания на тъканта, които в последствие се изграждат и увеличават. За да бъде една тренировка ефикасна, не трябва да правим леки повторения, много почивка, а тренировка изпълнена с интензивност. Ако правим прекалено много почивки между сериите и упражненията нашите мускули няма да се разрушат и съответно няма да има необходимостта да се възстановят и нарастнат. Общоприетите правила за интензивна тренировка са следните:

  • Брой упражнения 4-6 за мускулна група
  • Брой серии 3-4
  • Брой повторения между 8 и 12

Друг важен фактор при цел покачване на мускулна маса е , времето за което се изпълнява дадено повторение (време под напрежение). Ако изпълнявате упражненията сякаш някой ви гони (8 повторения за 10 секунди) няма да натоварите достатъчно мускула си за достатъчно дълго време, съответно няма да видите добри резултати. Времето под напрежние оказва пряко влияние на натрупването на мускулна маса, и пряко влияе на нервната умора в тялото. Препоръчителното темпо при изпълнение на повечето упражнения е 3-0-3 което ще рече, че трябва за 3 секунди да изпълните позитивната и негативната част на повторението, като не правите почивка между тях. Да вземем за пример избутването на щанга от лег, при спускането на тежестта до гърдите трябва да минат около 3 секунди и без да почивка да се върне в начална позиция за същото време. По този начин мускулът ще бъде под напрежение приблизително 40-60 секунди на серия, което означава много продължително време под напрежение, а ако правите 8 повторения със темпо 2-0-2 , което е приблизително 30 секунди на серия, както сами виждате има огромна разлика. Времето под напрежение, ще позволи да натоварите по-добре мускула и съответно да имате по-добри резултати, а освен това ще имате време да изпълните движението с правилна техника без да бързате и да рискувате контузии.

2.Достатъчно и добра храна

Какво значи достатъчно храна? Вашето тяло се нуждае от определено количество енергия за да извършва обичайните дейности, като включим и тежката физическа тренировка на която се подлага, трябва да сме наясно какво точно количество енергия трябва да приемем за да покачваме мускулната си маса, без да добавяме излишни мазнини. То зависи от определените особености пол, възраст, тегло,височина и физическа активност. Може да се изчиски чрез калориини калкулатори (като този в менюто на нашия сайт).
След като въведете конкретните стойности и получите калориините резултати, ще трябва да се съобразите с тях по време на изграждане на хранителната си програма.
Разбира се храната не доставя само енергия, другата важна част са нейните хранителни стойности, за всяка храна има определени стойности на хранителни вещества които доставя на тялото ни. При изграждането на хранителен режим и подбирането на храните, трябва да се има предвид не само стойностите на калории които ще получи нашето тяло, а и приетите белтъчини,мазнини и въглехидрати. Основен фактор при изгрждането на хранителна програма е количеството белтък, което трябва да приема всеки човек – приетата стойност е 2-2,5 грама за килограм телесна маса. Ако тежите 70кг , трябва чрез храната да приемате около 140грама протеин, като голяма част от него трябва да е пълноценен (тоест да съдържа всички незаменими аминокиселини – или просто казано да е чрез някоя от следните храни: мляко, месо, риба, яйца, сирене, извара). Освен белтъчините е добре да обърнете внимание и на сложните въглехидрати и полезните мазнини. Повече може да прочетете в нашата статия Хранене за начинаещи.

Важно правило е при покачване на теглото над 2кг – е да се сметнат стойностите наново, за да може да доставяме правилното количество вещества, според текущото ни физическо състояние.

3.Възстановяване

Ключова част при изграждането на мускули е възстановяването. От него зависи какви резултати ще получим. Ако не се възстановим правилно (достатъчно почивка и храна) тялото ни ще остане същото или дори може да отслабне поради тежката тренировка и липса на време и енергия за изграждането на „повредената“ тъкан.

Колко почивка ни трябва?
Како всички знаем , трябва да спим поне 8 часа на ден, като сънят трябва да е качествен, т.е. да легнем преди 11 вечерта и да станем преди 9 сутринта.Тогава тялото има най-силен анаболитен ефект (ефект на изграждане и възстановяване). Друга важна част при почивката е да не претренираме мускулите, тоест честото трениране на един и същ мускул (или мускулна грипа), повече от 1 до 2 пъти седмично. Възстановяването включва и почивката между сериите и упражненията, в нашия случай (4-6 упражнения, 4 серии, 8-10 повторения) се препоръчва почивка между сериите от 60 до 90 секунди и почивка между отделните упражнения от 120 до 180 секунди.

By Admin

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