павел цацолин
павел цацолин
Стъпаловидната пирамида на Павел Цацолин е изпитан метод за ефективно увеличаване на бройката на набиранията.

Тази пирамида може да се използва успешно с цел да повишите броя на набиранията които правите.

Този метод на трениране позволява за голям обем от повторения изпълнени за сравнително кратко време. Така че може да го приемете като вид обемна тренировка

Силата е умение

Една от основните идеи на Павел е че силата е умение. И като всяко умение тя трябва да бъде тренирана с правилния подход.

Силата не е просто въпрос на повече мускули.

Спомняте ли си Брус Лий?

Когато говорим за сила не съмнено той е добър пример за това.

Той е изпълнявал движения които изискват невероятни количества сила и концентрация. А спомняте ли си колко мускулест е бил?

Че е имал мускули и то добре развити спор няма. Но той определено не е бил огромен. И въпреки скромните си размери е бил много по-силен от много по-едри хора от него.

Тренирайте силата си.

Какво точно представлява стълбата на Павел Цацолин

Като всяка пирамида и тази започва с едно повторение. След това правим кратка почивка и правим две повторения. Отново кратка почивка и три повторения. И така добавяме по едно повторение след всяка почивка.

Едно от най-важните неща е да не стигаме до отказ.

Ако смятате че след почивката няма да се справите със следващата бройка повторения – не ги правете. Започнете отново от едно.

Примерна стълба може да изглежда по следният начин:

  • 1 … 2 … 3 … 4 … 5 … 6 … 7 …
    (Тук преценяте че няма да успеете да направите 8 и затова започвате нова серия отначало)
  • 1 … 2 … 3 … 4 … 5 …
    (Тук преценяте че няма да се справите с 6 повторения, започвате отначало)
  • 1 … 2 … 3 …
    (Четири повторения ще са прекалено много, започвате отначало)
  • 1 …
    (Две ви се струват прекалено много този път. Можете да направите още няколко пъти по едно повторение или да срете до тук ако желаете)

Основни идеи и принципи

С този тип пирамида и подход основната цел не е точно покачване на мускулна маса.

Въпреки че и мускулите са важни то тук фокуса е върху изграждането на връзката между мозъка и мускулите.

Ние тренираме не само мускулите но и мозъка.

Изграждаме и засилваме неврологичните пътища и сигнали от мозъка към мускулите. Така това води до по-добра концентрация и активиране на мускулите.

Не стигайте до отказ.

Въпреки че често в програмите за покачване на мускулна маса се препоръчва да се стига до отказ тук това не е нашата цел.

Вземте горната примерна стълба в този слуай. Нека предположим че на първата серия вместо да се откажете правите опит да стигнете до 8 повторения но на 7 разбирате че няма как да стане.

След кратката почивка смятате ли че ще успеете да стигнете до 5? Най-вероятно не. Още по-лошото е че по този начин ще пострадат всички повторения които ще правите до самия край.

Избягвайки отказа ще успеете да поддържате по-добро енергийно ниво и няма да бъдете толкова изморени. По този начин ще успеете да направите повече набирания. Умората няма да се прояви толкова бързо, а в някои случаи дори изобщо.

Не прекалявайте

Една от положителните черти с тази тренировка е че имате много голям шанс да избегнете мускулната треска и прекалената умора.

И така като не тренирате до отказ то най-вероятно ще можете да се възстановите много по-бързо.

Въпреки това не прекалявайте с този тип тренировки.

Три до четири пъти седмично е достатъчно за да имате добър прогрес ако искате да увеличите броя на набиранията.

Дайте на тялото си достатъчно време да се възстанови след всяка тренировка. Така ще можете по-продължително време да тренирате и да избегнете претрениране и възможни травми.

By Admin

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