тренировка вкъщи

Искате да влезете във форма без да ходите във фитнес залата, или може би искате първо да свикнете с тренировките преди да си купите членската карта?

Това не е проблем, – като начало можете да започенете с тренировка вкъщи. Подходяща е както за жени, така и за мъже.

В интерес на истината в самото начало аз започнах точно така, за жалост, не знаех много добре какво се случва, но въпреки всичко имах добри резултати, което допълнително ме мотивира да продължа още повече.

Нека започнем:

Това е програма, която е подходяща за напълно начинаещи и които искат да изградят повече издръжливост, мускулна маса и да се стегнат. Напълно постижимо е, заедно с това, дори да свалите мазно при добре съобразен хранителен режим. Винаги съм бил привърженик на бавното покачване на мускулна маса с минимално покачване на мазнини.

Не са ви нужни никакви уреди за да започнете, освен може би една бутилка с вода, която може да използвате като гиричка.

Започнете с кратка загрявка.

Правилното раздвижване и загряване преди каквото и да е било упражнения е изключително важно. Това е от онези неща които са малко подлъгващи и изглежда така че нищо не вършите. Всъщност, това не е просто размахване на ръце и крака в случайни посоки. Правилното разгряване щи ви помогне в дълъг период. То предпазва от травми, подготвя мускулите и тялото и също така помага при възстановяването на вашите мускули. Често хората правят кратка разгрявка или стречинг и след упражненията за да продобрят кръвообращението в тези места.

Програмата:

  1. 25 клека със собствено тегло
  2. 10 лицеви опори с тесен хват (Ако са ви прекалено трудно можете да започнете със стандартните лицеви опори.)
  3. 20 напади
  4. 10 чукови сгъвания с бутилка с вода (или друга тежест)
  5. 30-секунден планк
  6. 10 гребания за гръб с бутилка или друга тежест
  7. 20 подскока звезда

Колко време да тренирате?

Тази тренировка вкъщи за начинаещи е съобразена с подготовка на цялото тяло, тя отнема минимално време в зависимост от индивидуланите възможности и условия не би трябвало да ви отнеме повече от 30 минути. Това я прави подходяща дори за заети хора които не могат да отделят 1-2 часа. Човек е напълно възможно да подобри физическата си форма и да постигне изключително добри резултати с кратки тренировки. Не винаги е нужно да трябва да тренирате с часове било то във фитнеса или вкъщи.

Тези упражнения могат да се изпълняват три пъти седмично – примерно: Понеделник, Сряда и Петък. Винаги си давайте един ден почивка. Мускулите ви имат нужда да се възстановят. Хранете се добре, за да можете да помогнете на организма ви да се възстанови по-бързо и качествено.

Тази тренировка за начинаещи ще ви помогне да се приспосибите по-лесно и да помогнете на тялото си да привикне към физическото натоварване. Тя ще Ви помогне да изградите добри уснови на базата на които ще можете да стъпите по-смело и да пристъпите към по-натоварващи упражнения.

Колко време да изпълнавате тази програма?

Това зависи изключително много от това колко лесно се приспособява вашето тяло към различните видове натоварване. Ориентировачно, бих казал че след около 2 до 3 месеца ще започнете да усещате, че не се натоварвате толкова лесно, колкото преди. Тук е и момента в който сте готови да преминете на следващото стъпало!

By Admin

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