свободни тежести

Във всеки фитнес неминуемо има уреди за тренировка, някои от тях са пригодени за изолиране на мускулите (машините), а други са пригодени за свободни тежести.
Ще поговорим малко за разликите, ползите и минусите и на двете, тъй като е важно да знаем кое да изберем според нашите цели. Трябва да знаем от кое се нуждаем и кое да избегнем.

Нека започнем със свободните тежести тъй като те са предпочитания вариант при мнозина от нас. Те се използват с много положителни отзиви от всички нас, но мнозина не знаят защо са добър вариант и кои точно са плюсовете и минусите на свободните тежести.

Ще започнем с минусите на свободните тежести, тъй като те са сравнително малко.

Основен минус на упражненията със свободни тежести (тоест тежести които държите със собственото си тяло, без помощ от машини, кабели и прочие) е риск от контузии при неправилното изпълнение на упражнението. Най-често се случва неправилно изпълнение поради прекалено многото килограми с които се изпълнява дадено упражнение, те влошават стойката и от там увеличават риска от травми на трениращия. Тренировките със свободни тежести изискват повече концентрация и внимание от ваша страна. Също ако сте начинаещ ще изискват доста време да се научи правилното изпълнение  и подбиране на килограми за да се избегне излишния риск от травми. Друг минус на свободните тежести е по-големия брой мускули които се включват по време на изпълнение на дадено упражнение. За пример при тренировка на гръдните мускули при използването на свободни тежести, ще натоварвате и мускули които стабилизират вашата стойка, за да не изпуснете тежестта. По този начин вие натоварвате и други мускули освен основните които искате да тренирате, това ще намали ефекта от тренировката върху тях.

Тъй като говорихме за минусите на свободните тежести сега трябва да споменем плюсовете на машините за да направим сравнението пълно.

Плюсове на машините

По пътя на логиката плюсовете на машините би трябвало да припокриват минусите на свободните тежести. Тоест когато тренираме на машина няма да ни трябва толкова време необходимо за заучаване на изпълнението. Тъй като машините са строго ограничени и не ни позволяват излишни движения. Друг плюс е че те са строго изолиращи, т.е. когато тренирате даден мускул то тренирате него и най-вече него. Изключват се стабилизиращите мускули които иначе биха се включили, и така тренирате фокусирани със цялото си внимание върху конкретния мускул.

Минуси на машините

Разбира се машините имат своите минуси и те натежават везната в полза на свободните тежести при повечето спортуващи. Поради изолираните си движения, и техника на изпълнение на упражнението, те „заучават“ мускула да не включва така важните стабилизатори. Защо да са важни? Ами ако в реална ситуация се окаже че трябва да направите повдигане/свиване или друг тип упражнение което вие сте заучили да правите на машина, мускулите ви ще срещнат огромна съпротива при опит да направят същото движение, тъй като вие няма да имате помощта на машината и ограничената траектория на изпълнение, ще трябва да включите, иначе неподготвените и нетренирани, стабилизиращи мускули и има голяма вероятност да се контузите. Изолиращите машини обикновено ограничават възможностите на вашето тяло, които биха били в пъти по-засилени (за изпълнение на упражнения в нормални условия- извън залата) при използването на свободни тежести.

Плюсове на свободните тежести

Тялото на човека трябва да е готово да повдига,бута и дърпа тежести, това е част от нашето ежедневие, ако ние го тренираме добре и то ще ни се отплати. Ако обаче го тренираме „погрешно“ или поне от части, при създаване на „фалшива сигурност“ която ни дават машините. Тоест те помагат на тялото и то не чувства необходимостта от развитието на останалите мускули които са важни при изпълнението на нормалните дейности, и биха предотвартили контузии в ежедневни условия. Вероятно се сещате какво следва? Най-важният плюс на свободните тежести, както вече се спомена е помагането и тренирането на естествените движения на тялото. Тези движения които са създадени за нашето тяло и се използват при най-елементарните ежедневни дейности. Свободните тежести ще ви направят по-функционални и силни в естествения смисъл на думата. Ще имате сила която може да използвате в реални условия. Вероятността да свалите по-бързо килограми или да качите по-бързо мускулна маса и сила са голям плюс на свободните тежести. При изпълнението на дадено упражнение, което включва повече мускули, както вече казахме, ще изразходвате повече енергия, така ще забързате работата на организма си и от там всички положителни резултати, било то сваляне или покачване на маса. Ако изпълнявате упражненията правилно и с подходяща тежест, ще подобрите общото състояние на тялото и ще го предпазите от травми и контузии. И още един важен тежест е компакността на екипировката която ви трябва, със свободните тежести може да тренирате вкъщи или дори в работата си (2 дъмбела, място за сядане/лягане и имате пълна тренировка за гърди/бицепс или дори рамо).

Максимални резултати

Разбира се съществува вариант в които да получите плюсовете от двата варианта. Трябва просто да ги смесете, не е добре да се ограничавате при подобен тип избори. тъй като и двата вида трениране имат своите плюсове, а вие искате максимални резултати ще се наложи да използвате  и двата.Смесеният вариант е удачен за всички хора, без значение от тяхната цел в залата. Когато един мускул се тренира само по един начин той ще се приобщи към него и ще свикне, за това е хубаво да се сменят и смесват тези два вида, така ще си осигурите максимални резултати и ще получите всички плюсове.

By Admin

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