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Тренировки

Тренировка за крака в домашни условия

ByAdmin

окт. 12, 2018

Обикновено упражненията за крака се правят във фитнеса залата, защото те трябва да се натоварят с големи тежести, все пак днес ще предложим една алтернативна тренировка за крака в домашни условия която може да правите без тежести, но е добре все пак да имате поне 2 дъмбела по 10-20кг, или някаква подходяща тежест която да поставите в раница на гърба си, ако искате наистина да се натоварите! Използвайте следните упражнения, за да съставите тренировката за крака у дома:

  • Клекове – Разбира се, вече многократно сме писали,защо клековете са важни упражнения и как те са основното упражнение за вашите крака. Правете стандартни клекове с или без тежест, но ние ви препоръчваме, ако нямате подходяща тежест, да намерите здрава раница, която да напълните с тежки предмети и да сложите на гърба си по-време на клековете.
  • Напади – Са чудесно упражнение натоварващо седалището и бедрените мускули.
  • Мъртва тяга –  За мъртвата тяга ще ви трябва задължително тежест, може да използвате почти всичко, тъй като няма да се ограничавате от раница на гърба ви. Може да хванете дори стола, 10-20 литрова бутилка с вода или дори мраморна плоча, всичко което ви е удобно и не прекалено тежко!
  • Римска тяга – За римската тяга не е задължително да хващате нещо много тежко, тежестта тук може да е дори 20% от теглото ви и пак да натоварите много добре задната част на бедрата. Римската тяга е също базово упражнение за бедрата и е много добра идея за изпълнение у дома, тъй като така ще имате време да заучите техниката без да се нахвърляте на големите тежести!
  • Повдигане на пръсти – За повдигането на пръсти ви трябва само някъде където да стъпите на 3-5 см над земята, така че петата ви е да е във въздуха. Ако нямате подходящи тежести може да изпълнявате упражнението на един крак, така ще натоварите прасците си доста добре.
  • Бедрено разгъване – Бедреното разгъване обикновено се прави на уред, като има много добри резултати за задната предната част на бедрата. Разбира се у вас е ясно, че няма да имате подобен уред, но с малко изобретателност може да успеете да натоварите добре бедрата си. Използвайте 1 стол и подходяща тежест прикрепена с въже към крака ви, това е вариант само за един крак. Но разбира се има и вариант за бедрено разгъване с двата крака едновременно, например седнете на леглото като кракта ви от коленете надолу са извън него, поставете тежест прикрепена с въже или хваната между двата крака.
  • Качване на стълби – качването на стълби е унверсалното упражнение за крака, тъй като може да се направи без никаква допълнителна тежест и пак да получите страшна тренировка. Упражнението е много добро за стягане и оформяне на краката и седалищната мускулатура.
  • Стъпване върху стол – отново ще ви трябва само един стол, върху които трябва да стъпвате последователно с единия и другия крак. Упражнението наподобява изкачване на стълби но с по-голяма амплитуда и съответно повече натоварване на мускулите на бедрата.

Изберете 4 от горните упражнения и ги изпyлнете в 4-5 серии с по минута и половина почивка между сериите и 2 минути между упражненията. Тъй като кракaта с големи мускули и трудно се натоварват е добре да подберете подходяща тежест и повторенията да са според нея, например ако използвате 20кг тежест и с нея може да направите 20 клека, то тя е доста лека, в такъв случай, ако нямате достъп до по-голяма тежест, просто правете 4 сери по 20 повторения, ако обаче искате да натоварите наистина бедрата, използвайте тежести с които може да правите между 8-12 повторения, и използвайте това число по време на изпълнение. На кратко казано тренировката може да представлява следното:

  • Клекове 4 серии х 12 повторения
  • 2 мин почивка
  • Напади 5 серии х 10 повторения
  • 2 мин почивка
  • Римска тяга 5 серии х10 повторения
  • 2 мин почивка
  • Качване на стълби 4 серии по 20 стъпала (10 за всеки крак)

С малко изобретателност и желание, може да направите доста добра тренировка за крака у дома. Нека чуем вашите отзиви в коментарите.

By Admin

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