митове свързани с тренировките със собствено тегло
митове свързани с тренировките със собствено тегло
Тренировките със собствено тегло често са обект на погрешни разбирания.

Използването на дъмбели, щанги или различни уреди не е единственият начин

По мои наблюдения упражненията със собствено тегло често биват подценявани.  А с тях също можете да покачите мускулна маса или отслабнете.

А и понякога може да не успеете да отидете до фитнеса, тогава те са идеална алтернатива.

Всъщност истината е че всеки може да постигне невероятни резултати чрез този вид упражнения; които в голямата си част не изискват никаква екипировка или принадлежности.

Като човек започнал с такива тренировки и голям фен (признавам си) на уличния фитнес, искам да обърна внимание на най-честите митове и грешна информация свързана с тренировките със собствено тегло.

[toc]

Не можете да натрупате мускулна маса

Независимо дали използвате успоредката в парка или стълбището в кооперацията където живеете, това не е вярно.

Мускулите и тялото ви не се интересуват дали използвате нови или стари тежести в залата. Също така, не се интересува дали е дъмбел или тежеста на вашето тяло. Важно е нивото на съпротивление.

Не трябва да забравяме че диетата е изключително важен фактор при качването на мускулна маса. Можете да тренирате колкото си искате всеки ден, но ако не се храните както трябва всичко ще е напразно.

Белтъчините и количеството калории които консумирате са от най-голяма важност. Също, качеството и количеството на вашият сън е важен фактор при възстановяването след тренировка.

Не подценявайте останалите фактори и тяхната важност.

Няма да станете по-силни

За жалост друга честа заблуда.

Нещата стоят тъкмо обратното, шансовете са че ще станете много по-силни от колкото предполагате. Разбира се терминът „сила“ може да бъде доста субективен понякога.

Ако искате да наблегнете на силата, то едно от първите неща е вашата тренировъчна програма да е съобразена с тази цел.

Когато тренирате една от основните цели е да се стремите към постигане на прогресивно натоварване. С други думи трябва да можете да правите повече с времето.

Ако сте започнали с обикновенни лицеви опори и можете да правите много повторения без дори да се изморите леко, то значи е време да премите към по-трудна вариация на упражнението.

Ако примерно клековете са ви лесно можете да преминете към клекове на един крак.

В този ред на мисли се сещам за друг мит, а именно;

Не можете да постигнете прогресивно натоварване

За да имате резултати прогресията е кючов елемент от тренировките.

Съпротивлението и натоварването на мускулите трябва да са постоянно съобразени с вашето настоящо ниво. Трябва да се стремите да надскачате вашите лимити. Иначе ще поддържате едно и също ниво на тренираност и кондиция.

Има много начини да постигнете прогресия:

  • Повече повторения;
  • Повече серии;
  • По-трудни движения и вариации;
  • Повече време под напрежение;
  • По-малки почивки;
  • Промяна на техните на трениране; и др.

Във фитнес залата нещата изглеждат често по-лесни защото можете просто да добавите малко повече тежест на лоста или да вземете по-тежък дъмбел.

Когато говорим за упражнения със собствено тегло нещата може би изглеждат по-трудни и неясни.

В началото може и да ви е по-труно, но с времето ще откриете, че имате много богат избор на упражнения и движения, които по никакъв начин не отстъпват по ефективност. Някои от упражненията които са подходящи за напреднали, могат да отнемат години (в някои случай) докато се покорят.

Могат да се правят само вкъщи или на площадката

Една тренировка със собствено тегло може да бъде направена както вкъщи, така и навън, а дори и във фитнес залата.

Често те не изискват специални уреди или екипировка.

Това не винаги е така разбира се, защото кофичките, набиранията и др. упражнения изискват лост или успоредка. Но също така те могат да се правят вкъщи. Кофичките могат се правят между две маси, шкафа, или стола. А набиранията могат да се правят с лост за набиране на врата.

Много от упражненията могат да бъдат модифицирани и направени по-трудни благодарение на предмети които всеки има в дома си; като раница, бутилка с вода или тежка книга.

Аз лично предпочитам да ги правя навън защото предпочитам да бъда на свеж въздух и сред природата.

Не можете да изваяте хубаво тяло

Много хора смятат че единственият начин да се извае пропорционални и естетически изглеждащо тяло става само във фитнес залата.

Зависи.

Дори в залата това може да не се случи.

Ключът е как точно е структурирана вашата тренировка.

Както в залата така и на площадката (или вкъщи) можете да не тренирате дадена мускулна група и съответно да имате мускулни дисбаланси.

Не е нужно да си почивате

Когато говорим за фитнес програма е нормално да има почивни дни. Обаче често получавам и въпроси свързани с това дали може да се правят:

При тренировките със собсвено тегло нещата не стоят по-различно от колкото, ако ходите във фитнес залата.

Даже често упражненията от уличният фитнес са свързани с активацията на много повече мускулни групи правейки ги доста по-трудни.

Направете си услуга и си осигурете дни в които ще си почивате. Това е един от най-добрите начини да:

  • Избегнете контузии;
  • Да покачите мускулна маса;
  • Да подобрите енергийните си нива;
  • Да избегнете претрениране;

Не са достатъчно трудни

Често се смята че упражненията със собствено тегло не са достатъчно трудни и не могат да осигурят достатъчно съпротивление.

Сигурен съм че всеки който е опитвал да направи набиране с една ръка или клек с един крак ще ви обеди тъкмо в обратното.

Преди години когато преминах от уличен фитнес към трнировки в залата едно от първите неща които забелязах е че можех да вдигам по-тежки килограми от хората там (и с по-добра форма).

Тренировките със собствено тегло често таргетират повече от един мускул и изискват изключително голяма концентрация и контрол над тялото и това как то се движи. Можете да постигнете изключително голям интензитет често само с малка модификация на движението.

By Admin

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