франко коломбо набиране

Несъмнено ако искате да изградите широк и стегнат гръб най-добрият начин да постигнете това е чрез набиранията. Те са едно от най-важните упражнения за добре развит гръб и за постигането на отличителният v-образен вид на вашето тяло.

Нека не забравяме и че набиранията са най-сигурният път към изпълнение на силовото набиране.

Независимо от вашите цели, от личен опит знам че набиранията могат да бъдат едно доста плашещо упражнение за всеки който тепърва се захваща с трениравки било то в залата или на лостовете. Имам приятели които поради тази причина избягваха до последно правенето на набирания и не искаха да ги добавят в тяхната тренировъчна програма. Нещо срещу което бях изключително против.

Защо трябва да ги добавите дори и ако неможете да правите дори едно набиране?

Не зависимо дали правите едно или половин набиране то трябва да ги добавите към вашата тренировка възможно най-скоро.

Ще ви покажа няколко прогресии които да ви помогнат да започнете правилно с набиранията и да можете да напреднете колкото се може по-бързо като това е съобразено според вашите цели и възможност.

Най-важното нещо тук.

Не се притеснявайте от погледите на другите хора. Набиранията са еднакво трудни за почти всички. Това е упражнение което е предизвиквало и ще продължава да предизвиква трудност у всички, дори при редовно трениращи хора.

Помнете че често другите хора които тренират са по-фокусирани върху тяхната трнировка, а не върху вас.

Навярно сте чували какво се казва за набиранията – най-добрият начин да правите повече набирания е като правите повече набирания.

Твърдение с което съм напълно съгласен дори след години тренировки. Същевременно има и още неща които могат да улеснят прогреса ви на лоста за набиране.

От къде да започнем?

набиране на лост за начинаещи

Първо трябва да разграничим двата вида набирания а те са:

  1. Набирания с подхват – при този вид набиране хващате лост отдолу и дланите ви сочат нагоре. Този вид набиране е по-лесно за изпълнение. Това е така защото мускулите на ръцете ви помагат при движението. Но това не означава че не е полезно дори за напреднали.
  2. Набирания с надхват – това е класическият вид набиране при които лоста се хваща отгоре и дланите сочат надолу. Този вид набиране е по-труден защото изолира по-добре мускулите на гърба. Тук и баланса на тялото е малко по-различен.

Има две основни неща които ще ви помогнат към по-лесното изпълнение на набиранията:

  • Свалянето на ненужните килограми. Така ще бъдете по-леки.
  • Покачване на силата за да можете по-лесно да се повдигнете.

Често хората наблягат само върху покачването на силата, но и теглото е важно. Дори един излишен килограм оказва влияние.

Ако искате да напреднете по-бързо от останалите е добре да обърнете внимание и двете неща. Така няма да губите ненужно време.

Първа стъпка: Гребане с дъмбели

Гребането с дъмбел е първата крачка която трябва да направите ако започвате от абсолютното начало.

Препоръчвам да се използват дъмбели защото с тях можете да тренирате почти всички мускули в тялото си и то доста ефективно.

Както с всяко едно упражнение което изпълнявайте следете за правилното изпълнение на всяко повторение. Изпълнявайте ги бавно и контролирано. Не бързайте.

Издишвайте по време на изпление на силовата част и вдишвайте когато отпускате тежеста (негативната част).

Избягвайте да чийтвате или да правите някакви залюлявания или използване на някаква инерция.

  • Изпълнявайте гребането с дъмбел 3 пъти седмично.
  • Изпълнявайте по 3-4 серии от по 8 повторения.
  • Между сериите си почивайте по 120 секунди.
  • Когато дадена тежест ви стане лека преминете към по-тежки дъмбели.
  • Когато започнете да изпълнявате гребането без проблем с дъмбели от порядъка на 10-15 кг преминете към стъпка 2.

Втора стъпка: Хоризонтални набирания

Още познато като обратно гребане това е едно страхотно упражнение с което ще тренирате точно мускулите които ви трябват за набиранията. Просто ъгълът под които го правите е по-различен. Това прави цялото движение много по-лесно и подходящо за хора които са начинаещи.

Ако ходите на фитнес зала тук може да използвате смит машината. С нея можете да настроите височината на лоста, а от това зависи и трудноста. Колкото по-нависоко е лоста толкова по-лесно е упражнението. Ако се по-силни можете да сложите лост на по-ниско.

Какво правим ако нямате достъп до нисък лост? Огледайте мястото където живеете. Можете да изпозлвате някакъв парапет или маса. Не забравяйте да огледате и детските площадки около вас. Последните години се изградиха изключително много площадки за стрийт фитнес. Особено ако живеете в голям град не би трябвало да е трудно да намерите успоредка или нисък лост.

По време на упражнението дръжте тялото изправено. Честа грешка е овисване в областта на таза. Стегнете дупето и коремните мускули. Опитайте се да не дърпате само с ръцете. Представете се че се опитвате да дръпнете лактите назад.
  • Отново тренирайте 3 пъти седмично.
  • Правете 3-4 серии от по 8 повторения.
  • Почивайте си по 120 секунди между сериите.
  • Сложете лоста на височина която ще ви затрудни леко. Не искате да е прекалено лесно нито прекалено трудно.
  • Ако правите с лекота всичките серии и всичките повторения снижете лоста.
  • Ако искате да направите упражнението малко по-лесно сгънете краката в коленете.
  • В зависимост от хвата можете да направите упражнението малко по-лесно също. Ако в началото ви е много трудно започнете с подхват. С времето като заякнете преминете към надхват.
  • Когато правите с лекота упражнението (с надхват) и наклон на тялото поне 45 градуса или по-малко преминете към стъпка 3.

Трета стъпка: Набирания с помощ. Негативни набирания

Въпреки че аз лично никога не съм бил фен на набиранията с използване на различни видове помощ – те работят.

След малко ще спомена кой начин предпочитам аз.

  • Набирания с използването на крака – Тук единият ви крак (или двата при нужда) са стъпили леко върху някаква повърхност. Може да се използва стол или камък от които да се отблъсквате. Също може да потърсите просто малко по-нисък лост и да се отблъсквате от земята.
  • Набирания с ластик – Не е никак трудно, нито скъпо да се сдобиете с тренировъчен ластик. Използвайте ластика като си сложите крака в него и така той ще ви помогне да се повдигнете. Колкото по-голямо съпротивление има ластикът толкова повече ще ви помага.
  • Набирания с помощ от приятел – Ако имате добър приятел който е готов да се жертва за общото благо можете да го помолите да поддържа краката ви зад вас.

В някои фитнес салони има машини за набирания които ви помагат но те не позволяват за добро усещане на мускулите и на движението. Предлагам да държим нещата по-естествени.

  • Тренирайте 3 пъти седмично.
  • Правете по 3-4 серии от по 8 повторения.
  • Почивайте си по 120 секунди между сериите.
  • Стремете се да използвате възможно най-малко помощ при движението. Ако правите много набирания докато си помагате с 2 крака преминете към само един.
  • Ако използвате тренировъчен ластик с времето преминете към ластици с по-малко съпротивление.

Преди време когато за първи път започнах с набиранията на лост нямах ластик, а лоста беше доста висок, бях и прекалено притеснен за да викна някои да ме повдига.

Това което правих бяха негативни набирания.

Негавитните набирания се изразяват в следното: Скачате на лоста в горна позиция (брадичка над лоста). И се стремите да се отпуснете надолу бавно и контролирано. Това движение надолу където мускулите се разтреглят се нарича негативна част (или ексцентрична част).

Ако сте с наднормено тегло това може и да се окаже доста трудно или опасно. Но ако сте сравнително атлетични и имате сила това е нещото което ще ви помогне най-много.

Целете се движението надолу да е бавно и контролирано. Това означава че до някаква степен трябва да можете да се задържите в горната позиция на лоста. Ако не можете да се задържите и направо се пускате надолу то тогава е по-добре да не правите негативните повторения все още защото това може да бъде много опасно за рамента.
  • Ако започнете с негативните набирания правете ги 3 пъти седмично.
  • Правете 5 серии от по 3-5 повторения.
  • Почивайте си по 120 секунди между сериите.

Привъзможност комбинирайте упражненията от стъпка две и три. Примерно един ден можете да правите набирания с помощ, следващия хоризонтални набирания и третия негативни набирания.

  • Когато започнете да изпълнявате упражненията с лекота преминете към стъпка 4.

Четвърта стъпка: Набирания (подхват и надхват)

В зависимост от как сте стренирали до сега и колко сте напреднали най-вероятно ще можете да направите и повече от едно набиране.

Да, тук вече говорим за истинските набирания.

За повечето хора набиранията с подхват (дланите към вас) са по-лесни за начало. Можете да започнете с тях преди да преминете към набирането с надхват (дланите надолу).

Комбинирайте отново набирания с подхват на единия ден, хоризонтални набирания на другия и набирания с надхват на третия

    • Тренирайте отново три пъти седмично.
    • Правете по 3-5 серии с максимум повторения.
    • Почивайте си по 120 секунди между сериите.
    • Целете се да дърпате с гърба. Представете си че дърпате лактите назад.
    • Дръжте тялото стегнато както при предишните упражнения.
    • Стремете се брадичката да стигне или премине нивото на лоста. Не си опитвайте да си протягате врата напред.
    • Стремете се движението да е контролирано.
    • Избрагвайте залюлявания, изпозлване на инерция и какъвто и да било чийтинг.

А от тук на къде?

street fitness силово набиране

От тук нататък трябва да се опитвате да постигате прогресивно претоварване. Вариантите са няколко:

  • Увеличаване на повторенията или увеличаване на сериите. А защо не и двете?
  • Добавяна на допълнителна тежест към набиранията. Това може да стане с дъмбел или дори с раница в която сте сложили някакви тежки предмети.
  • Преминаване към по-трудно вариации на набиранията. Може да започнете да мислите за треиране и подготовка към набирания с една ръка, широки набирания, набирания на халки, силово.

By Admin

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