как да правим повече набирания
как да правим повече набирания
Набиранията са кралят на упражненията в стрийт фитнеса. Тяхната слава е добре заслужена.

Набиранията на лост са едно от най-добрите упражнения за изграждане на мускулатура и сила.

Особено ако искате добре развит гръб и добре развита естетична фигура напомняща на златните години на културизма.

Смея да твърдя че това колко набирания може някой да направи е много по-впечатляващо и важно от колкото колко може да вдигне от лежанка.

Тук ще разгледам няколко начина които могат да повишат бройката на набиранията които правите.

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1. Не тренирайте до отказ

Това е честа грешка която много хора правят.

Ако не можете да направите следващото набиране с добра форма, не можете да стигнете до лоста или започвате да използвате инерция и люлеене, това е. Починете си и започнете нова серия.

С почти всички други упражнения ще спрете при тези признаци.

Ако правите клекове и не можете да се изправите изцяло понеже сте изморени ще клекнете ли за още 1 или 2 повторения? Определено не.

Ами ако сте на лежанката и последното ви повторение сте успели да вдигнете само до средата лоста ще опитате ли още едно повторение? Определено не.

Отговорът е винаги не, освен ако не ви се рискува живота.

Защо тогава с набиранията трябва да е по-различно?

При тях често можете да видите залюляване и мятане само и само за да се направят още няколко измъчени и грешни повторения.

Запоменете качество преди количество.

2. Свалете ненужните килограми

Понекога хората се фокусират само над силовия аспект от това упражнение.

Това е добрено един друг фактор са ненужните килограми. Дори един килограм в повече ще повлияе на бройката набирания които правите.

При някои упражнения по-големите килограми биха ви дали превес но не и тук.

Не забравяйте, че диетата носи 85% от резултатите в залата. Ако пренебрегнете нея рискувате да не постигнете желните резултати.

3. Подобрете захвата си

Едно от нещата с които имах проблеми когато тепърва започвах с набиранията беше че предмишницата и захвата ми бяха слаби. Всъщност бях стигнал до един момент в който те се изморяваха много преди гърба ми. Съответно не можех да тренирам гърба си ефективно, поне не и докато не подобря захвата си.

Въпреки че пружините и щипките за ръце биха свършили някаква работа аз съм фен на малко методите от старата школа. Бих предпочел изометрично държене (да, просто държене) на някаква тежест. Добър вариант е и просто висене от лост, сгъване за предмишница с лост и др.

4. Стегнете цялото тяло

Това е една концепция която се използва от много професионални културисти и не само. А именно стягането на цялото тяло.

Когато се набираме ако използваме само мускулите които попринцип се активират ние не използваме целия силов потенциал който имаме.

Чрез допълнително стягане на мускулите на краката, корема, и седалищните мускули ние може да създадем много по-голямо количество енергия и сила.

5. Започнете правилно

Понякога при набиранията хората застават напълно отпуснати на лоста. Така както висят цялата тежест я поемат съхожилията и ставите.

Това което искате е рамената да са леко прибрани назад. Така цялата тежест ще бъде поета от мускулите а не от раменната става.

6. Използвайте гърба си

Особено за начинаещите това в началото е трудно. Дори аз съм имал сходни проблеми където не активирах мускулите на гърба добре, а в някои случаи активирах мускулите от едната страна повече от кокото другите.

В този случай малко стречинг, масаж могат да помогнат. Също така задържане в горна позиция когато сте близо до лоста. Задръжте колкото можете. Нещо което правих често е да държа по 10 секунди в три различни части от набирането. Най-отгоре, по средата и почти най-отдолу.

Опитайте да се фокусирате над мускулите на гърба ви. Представете си как се движат и стягат.

7. Не правете набирания всеки ден

Честа грешка при много начинаещи е това че са склонни да тренират всеки ден. Това може да е добре но може и да е много зле. Границата е тънка и трябва да се внимава.

Ако се прекрачи (което става много лесно понякога) рискувате претрениране и възможни травми.

Мотивацията е добро нещо но може много лесно да ни заслепи към правилния подход.

За начинаещи тренировка за гръб или набирания три пъти седмично е повече от достатъчна. Повече информация защо е добре да внимавате и да не правите набирания всеки ден можете да откриете тук.

8. Дръжте лактите леко свити

Не сключвайте ставите на лактите.

Това е грешка която може да доведе до травми в ставите и важи за много от упражненията в залата или на площадката. Бъдете внимателни и се стремете докато се набирате да не се отпускате изцяло на лактите си или на рамената си.

9. Дърпайте с лактите

Една честа грешка при набиранията е когато дърпате повече с ръцете. Особено ако правите набирания с надхват. Тогава можете да използвате бицепсите много повече от колкото трябва.

Фокусирайте се над лактите си. Представете си че дърпате с тях и все едно се опитвате да ги приберете в задните си джобове на панталона си.

По този начин ще се фокусирате по-добре над правилните мускули.

10. Пълен обем на движение

Старайте се да да докарате брадичката на нивото на лоста. Една от най-големите грешки е че често хората или не стигат до горната крайна точка или не пускат достатъчно надолу.

Частичните повторения ограничават и ефективността на упражнението.

11. Добавете негативни повторения към тренировката си

Негативните повторения са всъщност частта от едно упражнение която допринася най-много за мускулната хипертрофия. А това означава по-големи мускули.

Негативната част е частта в която мускулът се разтяга (ексцентричната част). В случая с набирането на лост това е момента в които се отпускаме надолу.

Негативните повторения могат да бъдат много успешно добавени към края на всяка една програма. Дори когато сте прекалено изморени за да се набирате още можете да скочите леко на лоста и просто да изпълнявате спускането надолу.

Негативните повторения могат да бъдат успешно приложени и при други упражнения в залата или на площадката.

12. Използвайте различни захвати

Използвайте различни видове захвати. Това може да бъдат:

  • Тесен захват
  • Широк захват
  • Нормален захвата
  • Неутрален захват

Също така можете да използвате и други неща като:

  • Набирания на пръстени
  • Набирания с хавлиена кръпа
  • Не равномерни набирания където едната ръка е хванала хавлиена кърпа
  • Набирания на дебел лост.

Всичко това може да се приложи както с набиранията с надхват така и с подхват, дори и с неутрален хват в някои случаи.

Има много различни видове набирания на лост и разлчини начини за тяхното изпълнение които могат да ви позволят да имате постоянен прогрес.

13. Използвайте различен брой повторения

Общоприето правило е че ниските повторения са повече за сила а високите повторения подобряват издържливостта.

Използването на различни вариации в повторенията са от полза за подобряването на издържливостта и повишаване бройката на набиранията които правите.

Можете да използвате тренировъчни ластици за да ви помогнат да правите по-големи бройки набирания. Пирамидата на Павел Цацолин също е добър метод който е ефективен за повишаване на повторенията.

14. Добавете изометрични задържания

В практиката е доказано че измоетричните задържания в различни позиции помагат:

  • За по-добро активизиране и съкращение на мускулите
  • За по-добра връзката между мозъка и мускулите
  • За повече силата в диапазон близък на този в който се прави задържането

Ако усещата че имате определена част от движението където се чувствате по-слаби примерно в най-горна позиция когато брадичката е до лоста. То тогава можете да добавите такива измоетрични задържания в тази или колкото се може по-близка на тази позиция.

15. Тренирайте останалата част от тялото

На последно място но не и по важност е тренировката на останалите мускули от тялото.

Всъщност за малко щях да подмина този съвет.

Все пак смятам че е важно да се повтарят някои неща дори и да изглеждат очевидни. Много е лесно понякога да пренебрегнем нещо очевидно.

Важно е да развивате и останалите мускули на тялото си. Ако не го правите губите много.

Става на въпрос не само за това че е възможно да се получат мускулни дисбаланси, но и не толкова оптимални нива на хормоните дори.

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1 150 thoughts on “Как да правим повече набирания на лост (15 съвета)”
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