колко пъти седмично да тренираме мускулите си
колко пъти седмично да тренираме мускулите си
Колко пъти трябва да тренираме на седмица? Един въпрос с важен отговор.

Колко пъти трябва да тренираме една и съща мускулна група седмично? Това е един от най-често срещаните въпроси и обикновено може да срещнете поне 3 различни мнения. Нека опитаме да разбулим мистерията и да обясним, защо този толкова основен въпрос е толкова труден за отговаряне. За да отговорим на въпроса на статията ще отговорим първо на основните въпроси от след което можем да направим извода колко пъти трябва да тренираме даден мускул седмично.

Колко време отнема на мускула да се възстанови след тренировка?

Този въпрос отново може да варира много и е трудно да намерите някакво твърдо правило поради факта, че зависи от тренировката, храната и спането ви. Но ако приемем, че се възстановявате добре, т.е. спите добре, храните се здравословно и в необходимото количество и тренирате тежко но не прекалено то е прието, че мускулите се възстановяват в интервал от 24-72часа  след тренировка. Разбира се ако тренирате по-леко и почти нямате мускулна треска и други подобни чувства в мускулите то вероятно ще се възстанови до 24-48часа след. Ако обаче тренирате с много килограми и имате мускулна треска то периодът ще е между 48-72часа, разбира се времето също така зависи и от големината на мускулите. Прието е, че колкото е по-голям мускула толкова по-трудно се възстановява е разбира се ясно защо, изисква повече работа от страна на тялото за да го възстанови и подготви за работа отново.

След като вече имаме някаква представа колко време е необходимо на мускулна група да се възстанови вече можем да започнем да обясняваме за различните периоди на почивка.

Обикновено се приема, че има 3 стандартни схеми за трениране:

Трениране на мускулите веднъж седмично

Тренирането на мускулите веднъж седмично обикновено представлява 4/5 дневен тренировъчен сплит, които се разделя на големите мускулни групи:гърди/ръце/гръб/крака като те се тренират по-веднъж на седмица, например:

  • понеделник:гърди
  • вторник:крака
  • сряда:почивка
  • четвъртък:гръб
  • петък:ръце

Има разбира се и други вариации, всичко може да се променя според това как се чувствате и какви резултати виждате. Когато тренирате всяка група веднъж седмично, тренировката обикновено е по-тежка защото мускулите имат достатъчно време за възстановяване. Това е най-често срещания подход във фитнес залите, било то от любители или професионалисти. Ако обаче тренировката ви е лека и не натоварва достатъчно мускулите, то няма нужда да чакате цяла седмица за да се възстановят и най-вероятно вместо да виждате резултати може да стойте в застой. Това се отнася особено за начинаещите, защото трябва да успеят да натоварят мускула добре, но не и да претренират! Обикновено подобен сплит се състой от около 4-6 упражнения на мускулна група с по 3-4 серии от 6-12 повторения.

 

Трениране на мускулите два пъти седмично

Този тип трениране се разделя най-често на тренировка на горна и долна част два пъти седмично. Когато тренирате по този начин тренировката ви не може да е толкова натоварваща колкото в първич случай с трениране веднъж седмично. Все пак ще трябва да е трудна за да даде резултати, както вече споменахме ако всички други фактори за възстановяването на мускулите ви са на лице то вероятно ще имате доста добри впечатления и от този тип тренировка. Обикновено сплитовете от този тип се разделят на горна част/долна част на тялото. Например:

  • понеделник:гърди/гръб
  • вторник:крака
  • сряда:поивка
  • четвъртък:гърди/гръб
  • петък:крака
  • събота:почивка
  • неделя:почивка

 

Трениране на мускулите три пъти седмично

Този тип тренировка представлява най-често трениране на цялото тяло в 3 дневен сплит.Прмер за подобен сплит:

  • понеделник:цялото тяло
  • вторник:почивка
  • сряда:цялото тяло
  • четвъртък:почивка
  • петък:цялото тяло
  • събота:почивка
  • неделя:почивка

Тук тренировката най-често се състой от 2-3 упражнения на група като се съставят кръгови или нормални тренировки но като цяло в малък обем от упражнения и серии. Тренирането на цялото тяло обикновено е трудна задача и трябва да се внимава за претрениране, тъй като е доста по-трудно възстановяването на няколко мускулни групи едновременно.

 

Как да изберем кое е подходящо за нас?

Първо нека вметнем още нещо, това са най-основните разделяния на групи, но разбира се има доста други вариации, например:тренировка само на една изоставаща мускулна група два пъти в седмицата и веднъж за всички останали, тренировка която тренира всяка група два пъти седмично например горна част, долна част и пак горна час и следващата седмица се завърта на горна част, долна част, горна част и разбира се много други.
Обикновено тренирането на мускулна група три пъти седмично се използва за съставянето на тренировъчни сплитове за напълно начинаещи или хора които се връщат в залата след застой. За начинаещите е добре поради факта, че ще заучат техниката на всички упражнения доста по-бързо от колкото ако правят едно упражнение само веднъж на седмица. Освен това ще се стресира тялото им, и няма да се претоварят за разлика от другите два типа трениране, а също така ще видят доста по-бързи начални резултати. Тренирането два пъти или веднъж на мускулна група на седмица обикновено се използва от напреднали или професионалисти, тъй като се изисква доста практика и добри познания за възстановяването на тялото и познание на собствените нужни на организма. За да отговорим най-правилно на въпроса „Как да изберем кое е по подходящо?“ според нас отговора трябва да е този „Изпробвайте всички методи и преценете с кой се чувствате най-добре и виждате най-добри резултати, защото в крайна сметка може всеки от тях да работи за вас, а някои да не работят за друг човек“.  Във фитнеса трудно може да се намери желязно правило което да важи за всички, може да срещнете само основни неща на които да базирате вашите опити.

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