Методът на тренировка 21 набира популярност благодарение на Арнолд Шварценегер през 1960г. Методът представлява извършване на 21 повторения от дадено упражнение, като се изпълняват 7;7;7 последователно.

Как се изпълнява 21?
Първите 7 повторения се изпълняват на 1/2 от долна точка до средна точка на амплитудата, вторите 7 съответно от средна до горна точка и последните 7 се изпълняват в цяла амплитуда. Темпото за изпълнение трябва да е 1:0:1, т.е. една секунда позитивна част, без да се почива в долна крайна точка, и една секунда обратно до горна точка.

Идеята на методът е да стресира мускула и да го държи под по-дълго време на напрежение, обикновено 40+ секунди. Чийтинг не се препоръчва поне до последните няколко пълни повторения, трябва да се изпълняват всички повторения и поради тази причина трябва да подберете правилната тежест, обикновено това е 40-50% от максималната за 1 повторение (1ПМ).
Методът най-често се прилага при бицепсовото сгъване с лост от стоеж(но освен него може да се приложи и на рамене, бедра и гърди), поради пълната си амплитуда и липсата на допълнително натоварване над много стабилизиращи мускули. Поради това когато избирате упражнението при което да изпълнете 21 е добре да владеете добре неговото изпълнение. Съши така самото упражнение да не изисква много помощни мускули и стабилизатори, в противен случай ще изгубите фокуса и правилното изпълнение за сметка на синергистите и стабилизаторите. Обикновено се избират упражнения които предлагат лесен котролн над тежестта, голяма амплитуда и изолиращ характер – за да може да се получи максимално натоварване над избрания мускул.
Добра идея е да използвате метода за последна или предпоследна серия за донатоварване на мускулите. Не се препоръчва редовното му изпълнение, методът често се прилага и за хора изпаднали в плато(липса на прогрес) поради голямото и продължително натоварване което оказва върху мускулите.

By Admin

166 thoughts on “Методът 21”
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