Релефната коремна мускулатура е нещо, което всеки иска, особено по плажа през лятото. Тя показва прогреса в залата и дава завидна форма и излъчване на тялото. Много хора смятат този мускул за различен от другите мускули по тялото си, и го тренират прекалено често и по-много без видими резултати. Ще споделим някои чести грешки, които да избягвате и няколко съвета, за да покажете плочките на корема си!

Чести грешки

  • Машини и уреди за корем – често предлаганите на пазара уреди с „гарантирано“ действие няма да допринесат за ефекта, който всички търсим. За да се виждат коремните мускули трябва да имате нисък % подкожни мазнини.
  • Редуциране на тегло на конкретно място – доста често в миналото се говореше за подобен тип тренировки, които редуцират мазнините само на дадено място (това което се тренира). По тази логика много хора се опиват да получат релефна преса чрез коремни преси и други подобни упражнения. Тези упражнения ще спомогнат за вашата преса, но няма да спомогнат за показването и. Това което пречи на мускулите ви да се покажат  е мазнината, която е върху мускула, а тя не може да се редуцира на дадено място (освен разбира се с липосукция).
  • Прекалено често трениране – ако тренирате корема си прекалено често, през ден или дори всеки ден, това няма да помогне за неговия прогрес и най-вероятно ще го забави.
  • Трениране без интензивност – тренировката на корема трябва да има интензивност, за да се натовари добре и да има нужда от хипервъзстановяването си.
  • Прекалено рядко трениране – е друга честа грешка, много хора тренират корем веднъж на месец или дори въобще не го тренират. Коремните мускули, освен че изглеждат добре,  служат за правилната стойка на тялото, също така придържат органите  на правилното място в тялото. За това дори да не искате релефни плочки, тренирайте за здраве и тонус!

Съвети

  • Освен големите мускули на корема, трябва да имате нисък процент подкожни мазнини (около 7-12% според размера на мускула ви, и основните точки на които тялото ви складира мазнините), за да може да се вижда вашата релефна преса.
  • Коремните преси са едно от основните упражнения, които всеки използва, но трябва да знаете, че само с тях, и при честото им използване без реално натоварване, мускулът ви няма да прогресира.
  • Трябва да тренирате коремните мускули, както тренирате останалите мускули в тялото си – веднъж седмично, интензивна тренировка с тежести и ги оставяте да почине и да се възстанови, така както всички други мускули прогресират ще прогресират и коремните.
  • Правете редовно кардио тренировка – за да спомогнете за по-бързото изчистване на мазнините в тялото ви, правете редовна кардио тренировка(поне 3 пъти седмично и поне по 20 мин).
  • Изчислете калориите които трябва да приемате – за да знаете колко енергия трябва да поглъщате чрез храната, в противен случай колкото и добре да тренирате коремните мускули, ако приемате повече енергия от колкото се нуждаете няма да успеете да свалите излишните мазнини, които скриват мускулите!

 

Колко време ще отнеме да имам релефни коремни мускули

Всичко зависи от големината на вашите коремни мускули и това колко мазнина имат върху себе си. Ако имате сравнително малък процент подкожни мазнини, то най-вероятно ще получите релефните плочки в рамките няколко месеца, в случай че не сте тренирали коремните си мускули редовно и качествено.
Ако обаче сте с повечко мазнина, то зависи само от вас за колко време ще може да ги изчистите, свалянето на мазнините зависи от упражненията, които правите и от храната, която поглъщате. Ако сте от хората, които имат плосък корем и нисък % мазнини, но искате релефна преса, то ще трябва да натоварите доста коремните мускули и да сте търпеливи, тъй като доста често от претрениране  мускулите в коремната област са плоски вместо релефни. Тренирайте ги както всички останали мускули.

Добрата коремна мускулатура, е не само секси ,но ще подпомогне на кръста ви в упражненията които го натоварват, ще позволи на тялото ви да се стабилизира по-добре в пространството и ще подобри стойката ви!

By Admin

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