Ще ви представим една от най-интересните, според нас, програми с които може да се постигнат много добри резултати. Програмата 10×10 за обем е открита от Германски спортни учени през около 1920г.  От програмата може да получите много добри резултати, както за натрупване на обем на мускулите, така и за по-добро изпълнение на упражненията и много добро фокусиране над мускула по време на изпълнение на дадено упражнение. Поради факта, че програмата не изисква много килограми и се изпълнява с доста бавно темпо. Програмата, според нас, е добре да се прави и от начинаещи (но с поне 3 месеца стаж в залата).

Основни принципи на програмата 10х10

  • Програмата се използва за увеличение на размерите на мускулите, посредствум  големия обем и бавно изпълнение, благодарение на които се получава видимо увеличаване на размера на мускулите. Най-често ефектът е в следствие на саркоплазмено увеличение на мускулните влакна, т.е. благодарение на течностите се получава по-обемиста тъкан.
  • Програмата не използва големи тежести и поради това е отличен избор за начинаещи, за правилно заучаване на техниката на упражненията и много добро усещане на конкретният мускул по време на упражнение.
  • Програмата се изпълнява с темпо 4 0 2 , което означава, че трябва за 2 секунди да изпълните позитивната част и без почивка да върнете за 4 секунди в начална позиция. Тоест ако имаме упражнението избутване на дъмбели, то трябва да избутате дъмбелите за 2 секунди, без да задържате в горна точка да пуснете бавно за 4 секунди до начална точка и така 10 пъти, което ще представлява 1 минутна серия.
  • Почивката между отделните серии е 90 секунди, а между упражненията 120 секунди.
  • Тежестта трябва да е подбрана така, че да не успявате да направите всички 10 серии по 10 повторения, обикновено след 8-9 серия трябва да не успявате да изпълните всички повторения, ако успеете да направите всички повторения, то тежестта вероятно е лека. Тежестта е около 60% от максималнта, която може да вдигнете за 1 повторение.
  • Програмата се използва за 4-6 седмици и се препоръчва да се направи почивка, като се смени с друг сплит поне за 1-2 месеца. В противен случай рискувате да претренирате.
  • След като приключите с петият ден, програмата се започва отново.

Ето и програмата

Първи ден

Повдигане на дъмбели от обратен наклон 10х10
Набирания с тесен подхват 10х10
Флайс с дъмбели от наклонен седеж 3х10
Едностранно гребане с дъмбел 3х10

Втори ден

Клек 10х10
Бедрено сгъване на уред 10х10
Коремни преси 3х10
Изправяне на пръсти 3х10

Трети ден – почивка

Четвърти ден

Кофички на пейка 10х10
Бицепсово сгъване с дъмбели от наклонен седеж 10х10
Разтваряне на дъмбели встрани от наклонен стоеж 3х10
Разтваряне на ръце встрани от седеж 3х10

Пети ден – почивка

By Admin

846 thoughts on “Програма 10х10 за размери”
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