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Кофички за начинаещи: От нула до много повече | Наръчник

ByAdmin

окт. 28, 2018
Кофички за начинаещи
Кофички за начинаещи
Кофичките са едно от топ упражненията в стрийт фитнеса. Ето как да се научим да ги правим!

Кофичките са едно от основните упражнения за трицепс, гърди и рамена при стрийт фитнеса.

Дори когато започваме като напълно начинаещи най-вероятно ще имаме две основни цели – набирания и кофички. След тях вече започват и други упражнения да хващат интереса ни, но в началото е това.

Дали е това е добре, зле или нещо друго няма да дискутираме тук, защото тук ще говорим основно за неща:

  • Как да започнем когато не можем да направим и една кофичка
  • Как да продължим с прогресията за да правим повече кофички
Сходна статия: Набирания за начинаещи.

Кои мускули тренират кофичките?

Кофичките могат да се приемат за едно основно многоставно избутващо упражнение.

Основните мускули който тренирате с кофичките са гръдните мускули. Освен това се изисква добра сила и издържливост в областта на раменния пояс и ръцете също. Като синергисти участват и следните мускули:

  • Предно рамо
  • Трицепс
  • Трапец
  • Дори от части и гръбните мускули

Ако някои от тези мускули не е добре трениран най-вероятно ще създаде проблеми при изпълняването на упражнението. В този случай е хубаво да се фокусираме на този мускул. Транирайки го по-целенасочено ще можем да започнем да изпълняваме кофичките по-рано и по-бързо. Важно е да се има предвид няколко неща:

  • Кофичките трябва да се изпълняват бавно и контролирано.
  • Не трябва да чийтваме, да се засилваме, замахваме с крака или други начини с които да си осигуряваме инерция. Особено за начинаещи това не е препоръчително. Говорим за сухи кофички, а не мокри.
  • При невъзможност да поддържаме добра форма трябва да потърсим различни вариации които ще ни позволят да заякнем.
  • Кофичките могат да се изпълняват и в домашни условия, което е голямо предимство.

Не мога да направя нито една кофичка? Как да започна?

Ще разгледаме вариациите и упражненията които трябва да правите като започнем от най-лесните и постепенно се доближим до стандартните (сухи) кофички.

Има два основни вида кофички:

  1. Сухи кофички – Това са стандартните кофички. При тях движението и спускането е бавно и контролирано.
  2. Мокри кофички – Мокрите кофички са една друга популярна разновидност на стандартните (сухи) кофички. При тях движението е придружено с голямо засилване и залюляване на краката и използване на инерция. Нещо което не препоръчвам за начинаещи.

Има две основни неща които ще Ви помогнат за по-лесното изпълняване на кофичките:

  • Покачване на силата и издържливостта. 
  • Сваляне на ненужните килограми. Така ще бъдете по-леки.

Важно е да наблегнете и върху двата аспекта. Понякога хората наблягат само върху силата и забравят че уравнението има и друг елемент.

Ако обърнете внимание и на двете неща ще успеете да напреднете много по-бързо и няма да губите ненужно време.

Не забравяйте и следните неща които ще Ви бъдат от помощ:

  • Правенето на кофички три пъти седмично е повече от достатъчно за повечето хора. По този начин си осигурявате добро количество натоварване и достатъчно време за възстановяване. Много от хората в днешно време прекаляват с тренировките. А мускулите се растат точно докато си почиваме.
  • Помнете, качество преди количество! Избягвайте чийтинги, залюлявания, изпозлване на ненужна инерция и др.
  • Хранете се добре. Не забравяйте да хапвате стабилно с храна богата на протеин за да могат вашите мускули да се възстановяват възможно най-оптимално и бързо.
  • Избягвайте нездравословните храни.
  • Опитвайте се да си осигурите поне 7 или 8 часа сън. Сънят е незаменима част при мускулния растеж, някои хормони и правилното функциониране на тялото ни.
  • Хидратирайте се. Особено през летните месеци и тренировките навън е възможно да изгубим голямо количество течности.

Първа стъпка: Лицеви опори

Това може и да звучи странно но това е една от най-първите крачки.

Трябва да можете да правите лицеви опори. Ако с тях не се разбирате, то тогава ще имате проблеми и с кофичките. Лицевите таргетират до голяма степен същите мускули които ще изпозлвате и при кофичките. Започнете с лицеви. Ако те са ви прекалено трудно можете да започнете с лицеви опори на колена или на повдигната повърхност.

  • Тренирайте 3 пъти седмично.
  • Правете по 3-4 серии от по 8-10 повторения.
  • Почивайте си по 120 секунди между сериите.

Втора стъпка: Кофички за трицепс и лицеви опори с тесен хват

Кофичките за трицепс както можете да предположите по самото име натоварват повече трицепса. Това е един по-лек вариант на стандартните кофички, с който повечето хора се справят без проблеми. Въпреки че движението е малко по-различно то е достатъчно натоварващо за да се подготвите за класическите кофички.

Бонусът на това упражнение е че тренира трицепса. Той е изключително важен при изпълнението на стандартните кофички на успоредка защото много хора имат проблеми точно заради по-слаб трицепс. Не само жени но и мъжете.

В началото можете да започнете с краката на земята, а когато посвикнете и заякнете намерете някакво столче върхо което да си сложите краката. По този начин, когато краката са нависочко, ще упражните по-голямо натоварване върху мускулите си.

  • Тренирайте 3 пъти седмично.
  • Правете по 3-4 серии от по 8 повторения.
  • Почивайте си по 120 секунди между сериите.
  • Когато започнете да изпълнявате упражнението с лекота преминете към стъпка 3.

Лицевите опори с тесен хват са не случайно моя любим вариант на това така популярно упражнение.

Те натоварват трицепсите в много по-голяма степен от колкото нормалните лицеви.

Можете да ги добавите тях като примерно изпълнявате в различните дни и трите упражнение от стъпка 1 и 2. Примерно единият ден можете да правите нормални лицеви, на втория лицеви с тесен хват а на трениря кофички за трицепс. Старайте се да преминете постепенно към по-трудните упражнения.

Трета стъпка: Кофички между две пейки

Това упражнение вече е много близко до нормалните кофички. Разликата е че краката са ви на земята пред вас. По сходен начин както при кофичките за трицепс. Така голяма част от натоварването липсва. Това ще ви позволи да се подготвите за нормалните кофички, да заякнете и да усетите как става самото движение.

  • Тренирайте 3 пъти седмично.
  • Правете по 3-4 серии от по 8 повторения.
  • Почивайте си по 120 секунди между сериите.
  • Ако искате да направите упражнението малко по-лесно сгънете краката в коленете.
  • Ако искате да го направите по-трудно можете да качите краката на нещо високо.
  • Когато започнете да изпълнявате упражнението с лекота преминете към стъпка 4.

Четвърта стъпка: Кофички с помощ, изометрични и негативни повторения

Тук вече ще ни трябва истинска успоредка. Въпреки че е напълно възможно да ги правите и между две здрави маси или стола, зависи изцяло от вас. Просто внимавайте да не се преобърнете докато ги изпълнявате.

До този момент би трябвало да имате изградена достатъчна сила и издържливост в раменния пояс за да можете да се задържите в най-горна позиция на успоредката. Това е много важно защото вече сте минали голяма част от пътя.

Има няколко начина чрез които можете да правите кофички с помощ:

  • С тренировъчен ластик – Тренировъчните ластици са изключително полезен аксесоар за всеки трениращ. Преметнете ластика през едната тръба на успоредката и си пъхнете краката в ластика. Така ластикът ще отнема от натоварването което мускулите Ви изпитват. Имайте предвид че колкото по-здрав е ластика и колкото по-голямо съпротивление има толкова повече ще Ви помага.
  • С помощ от приятел – Ако имате доверен човек който можете да използвате, а защо не и да тренирате заедно към постигането на първите ви кофички можете да го помолите да ви придържа краката съвсем леко и да ви побутва нагоре.
  • С подпиране на камък, стол или някаквъ друг висок предмет – В този случай с краката си леко ще се подпирате въху някаквъ висок предмет давайки си съвсем леко количество помощ в моментите в които се чувствате най-слаб. Ако правите кофичките вкъщи, най-вероятно ще Ви е най-лесно понеже едва ли ще сте прекалено нависоко и с крака ще можете да стигнете пода.

Целта е тези неща да не премахват цялото натоварване от движението нагоре или надолу, а само част от него.

Целете се да постигнете прогресивно натоварване за да можете да имате прогрес. Не тренирайте прекалено дълго ипозлвайки постоянно помощ.

  • Тренирайте 3 пъти седмично.
  • Правете по 3-4 серии от по 8 повторения.
  • Почивайте си по 120 секунди между сериите.
  • Старайте се с времето да намалите количеството на помоща която получавате.
  • Ако използвате тренировъчен ластик опитайте се да преминете към ластици с по-малко съпротивление.

Негативни кофички.

Негативната част на всяко движение допринася най-много за мускулният растеж. Тя е и много по-лесна за изпълнение защото това е частта в която мускулите се разтягат под ефекта на гравитацията.

При кофичките това ще е момента в които започвате от най-горна позиция и се спускате бавно надолу до долната крайна точка.

Негативните повторения са стрехотен начин за прогрес когато нямате достатъчно сила за да се повдигнете нагоре. В случая застанете в горна позиция и се спуснете бавно и контролирано надолу докато стигнете до долната крайна точка. Концентрирайте се над мускулите си и си представете как те работят. След това стъпете отново на земята и скочете на успоредката в горната точка отново и пак се спуснете бавнои контролирано надолу.

Това е.

  • Тренирайте 3 пъти седмично.
  • Правете по 3-4 серии от по 5-6 повторения.
  • Почивайте си по 120 секунди между сериите.

Изометричните задържания представялват точно това – задържате се в дадена част от движението. Можете да започнете като се задържате на 3 различни етапа от цялата амплитуда на движение – в горната част, по средата и долната част.

При възможност комбинирайте упражненията от стъпка три и четири.

Примерно можете да правите един ден кофичките между две пейки, на другия ден кофички с помощ, а на третия негативните повторения и изометрични задържания.

Когато започнете да правите упражненията с лекота преминете към стъпка 5.

Пета стъпка: Кофички

Поздравления вие направихте вашата първа кофичка!

Най-вероятно вече можете да направите дори повече от едно повторение. Това ще зависи от много неща, от това колко добре сте следвали програмата, индивидуални предразположености и колко добре сте се хранили.

Комбинирайте упражненията от стъпка четири. Но започвайте тренировките си с нормалните кофички. Дори и да можете да направите само 2 или 3 повторения започнете с тях. След това преминете към по-лесните вариации в стъпка четири.

Така ще можете да сте сигурни че ще имате прогрес.

  • Отново тренирайте 3 пъти седмично.
  • Правете по 3-4 серии от по 8-10 повторения.
  • Почивайте си по 120 секунди между сериите.
  • Стремете се движението да е контролирано.
  • Избрагвайте залюлявания, изпозлване на инерция и какъвто и да било чийтинг.

А сега какво?

От тук нататък всичко зависи от вашата отдаденост (както беше и до сега) и лични цели. Можете да поемете по няколко пътя в зависимост от личните си цели:

  • Повече кофички, повече серии или повторения или и двете.
  • Добавяне на допълнителна тежест към кофичките. Това може лесно да стане с прикрепянето на тежест към колан около кръста ви. Аз лично избягвам правенето им с раница на гърба защото измества ъгъла на тялот.
  • Преминаване към по-трудна варианция на кофичките, а именно кофички на халки.
  • Предминаване и трениране за по-трудни упражнения на споредката.

By Admin

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