Упражненията със собствено тегло обикновено се използват от хората, които не искат да увеличават мускулната си маса, или искат просто да поддържат форма. Доста често биват подценявани и пренебрегвани от много силови атлети, всъщност обаче има упражнения, които биха спомогнали много по пътя към правилното трениране и добро развитие на мускулите ви. За разлика от силовите тренировки, упражненията със собствено тегло, често натоварват стабилизиращи мускули, които често се пренебрегват поради изолиращия ефект на уредите във фитнес залите. Упражненията без тежести, а със собствено тегло могат да се използват почти навсякъде и предоставят обща здравина и издръжливост на тялото. Днес ще споделим списък с 20-те най-добри упражнения със собствено тегло, които може да правите както във фитнеса – за загрявка или доизпомпване след тренировка, така и у дома или на площадката навън – за една отлична тренировка със собствено тегло.

  1. Набирания с широк надхват – безспорно едно от най-добрите упражнения, които мога да включите във вашата програма, въпреки, че упражнението не използва допълнителни тежести, може да допринесе за удивителни резултати в развитието на гръбните мускули. Упражнението се явява базово за тренировката за гръб, помага за здравината, издръжливостта и видимото разширяване на гърба. Въпреки, че доста голяма част от трениращите го пренебрегват поради трудната част със заучаването на изпълнението – обикновено отнема от седмица до няколко месеца за правилното заучаване и заякване на мускула.
  2. Набирания с тесен подхват – едно много добро упражнение със собствено тегло натоварващо както гърба, така и бицепсите. Обикновено това е най-често соченото упражнение за бицепс със собствено тегло. Тъй като другите упражнения за натоварване на бицепса често изискват допълнителна тежест. С това упражнение може много добре да натоварите бицепсите си. Друга много добра страна е, че често е по-лесно за заучаване от набиранията с широк хват и също така могат да ви помогнат да подобрите здравината си и да преминете плавно от тесен към широк хват.
  3. Челна стойка – едно от малкото упражнения, които може да правите без тежест фокусиращо се над раменните мускули. Упражнението се изпълнява като се опрете на ръцете си, и повдигнете крака си опрени на стената. По този начин имитирате раменна преса, но използвате собственото си тегло. Упражнението може да развие доста добре мускулите на раменете. Трябва обаче да се спомене, че е опасно за изпълнение и е добре да не се изпълнява от начинаещи.
  4. Лицеви опори – едно от най-разпространените упражнения със собствено тегло. Упражнението може да развие доста добре триглавите мишнични мускули (трицепсите) и гърдите. Обикновено се използва в края на тренировката за гърди във фитнеса или в суперсерии с други упражнения за гърди, като в такъв случай се получава много добро натоварване на гръдните мускули. При изпълнение с по-тясно разстояние между ръцете, натоварва повече трицепсите и също може да се използва в деня за тренировка на ръцете.
  5. Скок на височина от място – упражнението е много добро за стягане и оформяне на седалището и бедрата. Също така при редовно изпълнение увеличава дистанцията на която се скача (особено добро упражнение за атлети, чийто цели са увеличаване на постиженията си в скоковете). Добре е да споменем, че натоварва доста ставите на краката и трябва да не се прекалява с него, препоръчваме да се посъветвате с физиотерапевт  за оптималния дневен лимит на изпълнение.
  6. Изкачване на стълби – много добро упражнение, което от една страна е кардио тренировка – ще спомогне за изчистването на излишните килограми и издръжливостта ви по време на тренировка, а от друга ще стегне много бързо мускулите на дупето и бедрата. Голям плюс е, че може да се изпълнява почти навсякъде, а ако имате малко на брой стълби и не искате да обикаляте по 100 пъти, може да добавите тежест в раница на гърба си, за да затрудните задачата.
  7. Бърпи – едно много нашумяло напоследък упражнение, което натоварва цялото тяло. Упражнението се използва най-често за натоварване в тренировки от типа HIIT (високо интензивни интервални тренировки). Упражнението представлява съчетание от лицеви опори, клекове и скок от място. Кликнете тук за да видите видео материал как се изпълнява урпажнението.
  8. Планк – Много добро статично упражнение, за развитието и здравината на коремните мускули. Упражнението е много лесно за изпълнение, но натоварва много добре мускулите. Планк представлява задържане на позата на лицева опора, т.е. заставате на ръце на пода, с изправено тяло и ръце (длани и предмишници) поставени на пода, така цялата тежест пада върху лактите ви, но всъщност натоварвате коремните мускули. Задръжте така 30-60-90 секунди и повторете отново след около 60 секундна почивка.
  9. Седеж на стена – това е статично упражнение, което натоварва много добре бедрата, често предпочитано от дамите. Упражнението представлява опирането на гърба и седалището на стена, сякаш е облегалка на стол, докато не седите на нищо, така цялата тежест отива върху бедрата ви. Обикновено се препоръчва започването със около 60-90 секунди стоеж на серия. Отново голям плюс е, че натоварва много добре мускулите, не изисква тежест и разбира се лесно за изпълнение почти навсякъде.
  10. Напади – обикновено това упражнение се изпълнява с тежест, но истината е ,че при малко забавено темпо, увеличени повторения, може да натовари мускулите доста добре. Упражнението натоварва бедрата и седалището, като е много добро в избора за деня на крака, тъй като включва редица мускули (стабилизатори) които често се пренебрегват от трениращите. За да изпълните упражнението без тежест, опитайте да намалите темпото на изпълнение на 2, т.е. ако обикновено изпълнявате за 2 секунди едно повторение, опитайте да изпълните едно повторение за 4 секунди, така ще натоварите мускулите доста по-добре, поради липсата на допълнителна тежест.
  11. Клекове – както нападите, обикновено се изпълнява с тежести, но отново ако забавите времето за изпълнение и увеличите бройката повторения, може да се получи добро натоварване на бедрата и седалището. Също така, голям плюс е, че при липса на тежест ще може да се фокусирате над правилното изпълнение, на това така известно „опасно“ упражнение. Опасно е, защото често трениращите увеличават тежестта въпреки, че всъщност не са готови, от там в комбинация с неправилната техника се получава предпоставка за контузии.
  12. Повдигане на пръсти – повдигането на пръсти е много лесно за изпълнение упражнение, и може дори само със собствено тегло да натоварите прасците си. Изпълнението е много лесно, стъпете на парче дъска или предмет, които да ви позволи да стъпите с предната част на стъпалото си, за да може петата ви да пада под равнището на пръстите ви. Застанете с предната част на стъпалото си върху дъската и поставете единия крак зад другия, повдигнете петата си и отпуснете бавно. Повторете така около 10++ повторения, след което сменете краката. При липса на затруднение, може да увеличите бройката или отново да забавите темпото на изпълнение.
  13. Кофички – едно от упражненията, както набиранията, което е много трудно за правилно изпълнение дори само със собствено тегло, трудно е за повечето начинаещи, но с малко повече мотивация и опити се заучава сравнително бързо. Упражнението натоварва много добре, гърдите и/или трицепсите, и при правилно изпълнение може да видите много добри резултати. Трябва много да пазите раменете си, и при желание, може да започнете с кофичките на пейка (полукофички), които натоварват трицепсите, и след това да преминете към кофички на успоредка, които натоварват повече гърдите, но и ставите на раменете!
  14. Добро утро – упражнението наподобява римска тяга, изпълнява се често с лост или дъмбели, но може и със собствена тежест. Упражнението представлява навеждане на тялото напред при изправени крака. То може много добре да стегне задната част на бедрата, седалището и кръста.
  15. Коремни преси – разбира се, вероятно всеки от нас е чувал и изпълнявал в някаква степен коремните преси. Обикновено при тях проблемът е, че се прекалява с повторенията. Вместо да правите по 50-100 коремни преси, опитайте да забавите теммпото на изпълнение и да ги разделите в няколко серии. Упражнението натоварва доста добре мускулите на корема и съответно те ще спомогнат за правилното изпълнение на други упражнения, които изискват здравината на коремните мускули (например клековете).
  16. Скачане на въже – този тип кардио тренировка е много популярен, поради развитието на издръжливост, спомагането на топенето на излишни мазнини и чудесното натоварване на мускулите на бедрата и горната част на тялото. Добре е отново да не се прекалява с него, тъй като оказва доста голямо натоварване над ставите на коленете.
  17. Л седеж – това е тип статично упражнение, което много добре стяга мускулите на корема и трицепсите. Упражнението представлява стоенето на ръце с изпънати напред крака, образуващо буквата L , от където идва и името му. Кликнете тук за да видите упражнението. Обикновено е трудно за заучаване, но след няколко дни в последователни опити, може да се учудите от прогреса си. Упражнението изглежда впечатляващо и много добре натоварва мускулите. Може да го изпълнявате както планк или седеж на стена, на няколко малки серии по 10-30 секунди или според вашето ниво на издръжливост.
  18. Патешко ходене – това упражнение, представлява ходене в клекнало състояние. Упражнението е доста трудно и натоварва много добре мускулите на краката. Обикновено техниката трудно може да се обърка, но е добре да внимавате за болки в ставите на коленете.
  19. Ножици – упражнението представлява движението на краката ви по идея на движението на ножиците. Застава се в легнало положение на пада, с ръце опрени отстрани на тялото ви, повдигане леко на краката и имитиране на движението на ножиците. Упражнението е чудесно за натоварването на долната част на коремните мускули. Кикнете тук за да видите как се изпълнява.
  20. Страничен планк – упражнението е раздновидност на планк, но неговата цел тук е натоварване на страничните мускули на корема. Този тип планк се изпълнява, като застанете на пода и се извъртите настрани изправите тяло си и отпуснете тежестта си върху едната си ръка, след около 30-60-90 секунди (според вашият опит) смените ръката. Кликнете тук за да видите как се изпълнява.

Допълнителни съвети

  • Както споменахме на няколко пъти, ако дадено упражнение ви е струва много лесно, обърнете внимание на изпълнението му, изпълнявайте го правилно, контролирано и с концентрация над работния мускул. Ако и това не помогне, може да увеличите бройката или сериите на изпълнение.
  • В случай, че желаете, може да добавите допълнителна тежест, например за някои от упражненията, това може да е раница пълна с няколко тежести и поставена на гърба.
  • Разбира се ако разполагате с дъмбели може да затрудните изпълнението на много от упражненията, например при коремните преси може да използвате дисковете с тежести за допълнително натоварване, като ги хванете в ръце по време и ги поставите над гърдите си, по време на изпълнение. При повдигането напръсти или клековете отново може да вземете дъмбелите за да затрудните изпълнението.
  • Може да кликнете на повечето от упражненията, за да видите повече за правилното им изпълнение.

By Admin

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