Прогресивното натоварване е един от най-основните фактори в кулуризма. Всъщност не само там, а почти навсякаде, всеки спорт и всяка сфера от живота ни.

Ако искате положителни резултати от вашата тренировка то тогава е добре да сте запознати с този принцип.

Когато правите своята фитнес програма целта е да постигнете оптимален баланс между няколко фактора:

  • Интензитет
  • Обем
  • Честота
  • Набор от упражнения

Това са едни от основните части когато искате да постигнете някакви резултати в залата, без значение дали говорим за сваляне на ненужни килограми или покачване на мускулна маса.

Представете си ги като носещите колони на една сграда.

Носещите колони обаче лежат върху основа.

Прогресивното натоварване е тази основа. Ако то липсва то тогава рискувте да малки или никакви резултати в един дълъг период. То е ключът към постигане на вашите цели заложени във вашата фитнес тренировка.

Какво точно е прогресивно натоварване?

Нека започнем така: Вашето тяло е изключителен биологичен организъм. Представете си го като машина. Тази машина в продължение на стотици хиляди години е оцеляла на базата на еволюцията.

Тялото ви се интересува от едно нещо – да оцелее.

Не се интересува от това дали вие сте решили че искате да качите мускули, да свалите ненужни килограми, да станете по-силни или по-издържливи. Не му пука дали искате да изглеждате по-хубаво докато сте голи.

Тялото ви се интересува от оцеляване, от това да функционира по-ефективно за да може да се адаптира към заобикалящата го среда.

Това са основни закони в биологията.

А това означава само едно нещо.

Ако искате тялото ви да се промени (примерно искате повече мускули) единственият начин е като поставите тялото си в такава среда където то няма да избор. Трябва да създадете сфера която ще подтикне вашето тяло да се промени в посоката и начинът по който искате вие.

Тялото ви няма да се промени само освен ако не го накарате да го направи.

Дори и да имате най-хубавата на хартия тренировка вие трябва да поставите тялото в позиция където то трябва да се адаптира. Иначе няма да успеете да качите мускули, нито да подобрите силата си нито да свалите килограмите.

Принципът на прогресивното натоварване

За да може вашето тялот да се промени. То трябва да накарате тялото си да се адаптира към нов вид стимул, достатъчно силен и напрежение достатъчно голямо че да е над това на което тялото е свикнало до сега.

И ето както означава това.

Ако изпозвате едни и същи тежести в рамките на 10 години, разбира се в първите няколко месеца ще видите резултати защото е нещо ново за вас. Но през следващите 9+ години няма да имате никакви нови резултати.

Така ще поддържате само това което сте постигнали в самото начало.

Но ако продължите да изисквате повече и повече от тялото си. Това може да стане по различни начини. То тялото ви ще търси начини да се адаптира към променящата се среда.

Под адаптация на тялото разбирате: повече мускулна маса, повече сила, по-малко мазнини, повече стегнатост, по-добра издържливост. Разбира се в каквъ процент и какво точно ще е при вас зависи от това какви са вашите цели и дали сте предприели правилните мерки за постигането им.

Така показвате на тялото си че ако то иска да оцелее ще трябва да се промени.

Пример за прогресивно натоварване

Класически пример за прогресивно натоварване е следният:

Представете си че имаме тризнаци които тренират. Те са идентични и тялото им отреагира по еднакъв начин на тренировките.

Но първият тренира по следният начин:

Той вдига същите 25 кг. дъмбели цял живот (упражнението не е важно в случая). Винаги прави еднакви повторения и серии. Винаги почива по еднакъв начин. В общи линии не прави никакви промени.

Според вас какво ще стане?

След първоначалната фаза докато тялото му се пригоди той повече няма да покачи никакви мускули нито ще е по-силен, нито по-издържлив. Това че прави едно и също цял живот е причината.

Преминаваме на тризнак номер две той тренира по следният начин:

Той започва със същите тези 25 кг дъмбели. Но постоянно търси нови методи за промяна на тренировката си. С времето стига до 50 кг. Променя сериите, повторенията. Дори упражненията и времето за почивка.

Това е прогресивно натоварване. То може да се изрази по много начини с промяната на много фактори. Това ще доведе до покачваме на нова  мускулна маса, сила и издържливост. В общи линии това е което искаме.

И нека погледнем погледнем какво прави тризнак номер три:

Той обаче е решил да тренира с 1 кг. дъмбели. Те са прекалено леки за него. Тялото му дори не усеща някаква умора от всичките повторения и серии които прави защото са прекалено леки.

Резултатът е неприятен. Вероятността е той да загуби сила, издържливост и дори мускулна маса, защото стомулът е прекалено малък – тялото няма нужда да расте, тъкмо обратно то вижда че няма смисъл от това да поддържа всичките тези мускули при положение че те няма да се изпозлват.

Точно там много хора правят грешките си

Точно тук идва и проблема при много хора. Те не поставят под върпос защо нямат резултати. А проблемът е че тренират по същият начин по който са тренирали в самото начало.

Всички могат да попаднат в тази група, мъже, жени, стари и млади, тънки и дебели. Ако не се изисква повече от тялото то няма да се промени и ще остане същото.

Ако сте постигнали желаното тяло и за вас то вече изглежда перфектно. То тогава не трябва да се притеснявате толкова. Вашата тренировка може да бъде фокусирана върху това да поддържате същото тегло, мускулна маса и подкожни мазнини.

Но ако все още не сте достигнали до този етап то трябва да се фокусирате на прогресивното натоварване.

Това означава ли че трябва да вдигам по-тежко всяка следваща тренировка?

Разбира се че не. Когато се говори за прогресивно натоварване често се казват неща от рода на „старайте се да вдигат все по-вече килограми“.

Това създава грешно впечатление. Все едно всяка следващата седмицата трябва да вдигаме с +5 кг на лежанката примерно.

Да това ще стане но за известно време, но ако примерно тренираме 10 години?

Прогресивното натоварване не е нужно да се случва от днес за утре. Може да отнеме месеци. Има изключително опитни хора които в рамките на една година бяха покачили лежанката си с 8-9 килограма.

За цяла една година това изглежда супер малко. Но това отново е прогресивно натоварване. Тъжната истина е че колкото по-опитни ставате толкова повече ще трябва да тренирате за да имате резултати. Класически пример за намаляне на възвращаемостта.

Но това пак кара тялото ви да се адаптира.

Важното е да създавате нова среда на тялото си която ще изисква повече от него. Ако това се случва ще можете да покачвате мускулна маса, да увеличите силата си, да бъдете по нацепени или каквото друго искате да подобрите.

Прогресивното натоварване само в килограмите които вдигаме ли се изразява?

Въпреки че почти винаги се дават примери с това колко тежки неща вдигате то прогресивното натоварване не се ограничава само с това.

От голяма важност е вашата конкретна цел. Ако искате да качите мускулна маса има един вид подходи, ако искате повече сила – има друг вид подходи, ако искате да покачите издържливостта си – трети вид подходи.

Но само за пример прогресивното натоварване може да се наблюдава и чрез:

  • Дължина на почивките
  • Различни видове упражнения
  • Различен обем
  • Различен интензитет
  • Различна честота

By Admin

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