Серж Нюбре тренировка
Серж Нюбре тренировка
Тренировъчна програма, която е страхотен пример как с малко можем да постигнем много.

Серж Нюбре е легенда. Не мисля, че някой би могъл да оспори този факт. Неговата физика дори до днешен ден остава емблематична.

Но, какво точно е разграничило този гигант в бодибилдинга от останалите? В тази статия ще разгледаме основните отличителни черти на неговата тренировъчна програма и философия на трениране.

Често обсъждана тема е как в днешно време бодибилдърите си приличат. Но през 60-те и 70-те всеки е имал нещо което го е отличавало. И не само това но са имали и характер, чар, мъже които всеки е искал да познава и да бъде покрай тях. Така и Серж се е отличавал с добрия естетически развита мускулатура, разбира се, няма как да пропусна и перфектно развитите гръдни мускули, които са емблематични за него.

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Високообемна тренировка

Една от интересните черти на Серж е че той не е следял макрота, броил калории или следвал специални диети. В различни интервюта той е споделял, че винаги се е опитвал да яде това, което е смятал, че му е нужно. Нека все пак това да не ви залъгва. Имайте предвид, че с опита и времето хората в тези среди инстинктивно имат усет към това, колко и какво да ядът. Нещо, което за един новобранец би било много, а дори и невъзможно за постигане.

Дори преди състезанията той не се е оповавал на някакви диети. Това което е бил казвал е че просто тренира повече. Говорим за тренировки от порядъка на 5 часа на ден – 6 дена в седмицата.

Въпреки че често говоря за претрениране, това че някой тренира 6 дена в седмицата не означава непременно че е лошо нещо. Не означава и че ще стигнете до претрениране. Разбира се видът упражнения, колко често тренирате даден мусул, обем, честота и интензитет играят съществена роля в този процес. В изследване от лятото на 2018 беше достигнато до резултати че тренирането на един и същ мускул 5 дена в седмицата води до по-добри резултати от 2 пъти седмично. Повече информация можете да намерите тук.

Тренировъчна философия на Серж Нюбре

Начинът по който той е тренирал е един бил един по рода си. Много от неговите резултати се дължат на неговата философия и подход към фитнеса и бодибилдинга.

За тези от вас които са гледали Pumping Iron съм напълно убеден че знаят как Арнолд говори за напомпването. Основната цел на Серж по време на неговите тренировки е била да получи и поддържа възможно най-голямо напомпване на мускула, който бива трениран. Постигал е това с по-кратки почивки и повече време под напрежение.

  • Той е правил по 6 серии от по 12 повторения. По време на първита си серия той е използвла изключително леки тежести – такива с които би могъл да направи поне 20 повторения.
  • Друга особеност е че той не се е опитвал да стига до отказ.
  • Фокусирал се е най-вече върху това да поддържа оптимална напомпаност на мускула.

Всичко това е означавало, че той не е тренирал с големи килограми. Нещо което често хората смятат за невъзможно е че с леки килограми всъщност може да се изгради мускулна маса. Често при изграждането на мускулна маса всичко е въпрос на обем. Едно от големите преимущества е че това подлага вашата централна нервна система на много по-малко стрес. Това от своя страна позволява за по-бързо и ефективно възстановяване след тренировките. Плюсовете не спират тук. Този тип тренировка е много по полезен за ставите и сухожилията понеже няма да ги натоварва толкова.

Какво е представлявала тренировката на Серж Нюбре

Не всеки може да си позволи нито би иска да се подложи на петчасова тренировка. Но не е нужно. Ще разгледаме тренировъчен сплит който той е препоръчвал за начинаещи бодибилдъри.

  • Понеделник – Гърди и Крака
  • Вторник – Гръб и Задно Бедро
  • Сряда – Ръце и Рамена
  • Четвъртък – Гърди и Крака
  • Петък – Гръб и Задно Бедро
  • Събота – Ръце и Рамена
  • Неделя – Почивка

Гърди и Крака

  • Клек : 8 х 12
  • Лег Преса : 8 х 12
  • Разгъване за предно бедро : 6 х 12
  • Избутване на щанга от хоризонтален лег(широк хват) : 8 х 12
  • Флайс : 6 х 12
  • Избутване на щанга от наклонен (полу) лег : 8 х 12
  • Флайс от наклонен (полу) лег : 6 х 12
  • Пуловър с дъмбел : 6 х 12

Гръб и Задно Бедро

  • Набирания : 6 х 12
  • Придърпване на горен скрипец зад врат : 8 х 12
  • Придърпване на горе скрипец отпред : 6 х 12
  • Гребане с щанга : 6 х 12
  • Сгъване за задно бедро : 8 х 12
  • Сгъване за задно бедро в изправена позиция : 8 х 12

Ръце и Рамена

  • Раменна преса зад врат : 6 х 12
  • Редуващо се предно вдигане за рамо : 6 х 12
  • Повдигане на щанга до брадата : 6 х 12
  • Странично вдигане за рамо : 6 х 12
  • Бицепсово сгъване на долен скрипец : 8 х 12
  • Трицепсово разгъване на скрипец : 8 х 12
  • Бицепсово сгъване с щанга : 8 х 12
  • Кофички : 8 х 12

Нюбре е почивал между 30 до 60 секунди между упражненията за горната част на тялото и между 60 и 120 секунди между упражненията за долната част на тялот.

Серж е тренирал прасеца си по време на тренировките за задно бедро и ръце и рамена. Като е редувал един ден с леки килограми а другия ден – тежки килограми.

Отностно предмишницата и трапеца – той не ги е тренирал директно. Навярно с упражненията за рамо и гръб е успявал да тренира и трапеца достатъчно добре дори и косвено. не е изключени и трапеца да му е бил просто мускул който му е вървял. Предмишниците най-вероятно не са имали нужда от допълнителна тренировка. Огромния обем на тренировка е бил повече от достатъчен за да се развият.

Коремни мускули – Нюбре ги е тренирал един път дневно. След като се събуди е правил до 2000 коремни преси, а след това повдигане на крака от вис. Това което той препоръчва е след събуждане да се прави една серия от коремни преси до отказ, също така той споделя, че му е отнело 1 година за да достигне до 2000 коремни преси. Тренировката за корем я е използвал и като вид кардио, защото не е бил фен на кардиото.

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