лост за набиране

лост за набиранеСкоро бях на лостовете да направя няколко серии набирания за раздвижване. Срещах се с няколко момчета и се заговорихме. Оказа се, че могат да правят набирания за бицепс (подхват), но набиранията за гръб (надхват) са им супер трудни.

Замислих се, че всъщност това е често срещана ситуация. Говорил съм си и с други хора, които се намират в сходно положение.

Решението на това може да изглежда по-трудно и сложно, от колкото всъщност е.

Защо набиранията с надхват са по-трудни?

Набранията за гръб по принцип са по-трудни от тези за бицепс. Така че е напълно нормално за някои хора, които правят по 3-4 повторения от едните да не могат да правят от другите. С набирането за бицепс се използват мускулите на ръцете много повече и тъй като на повечето хора бицепсите са им по-силни, цялото набиране става по-лесно. Докато при набиранията с надхват това не е така. Там не можете да използвате в такъв голям процент силата на ръцете си.

Особено при начинаещите в началото захвата и предмишните са супер слаби. И аз бях така в началото. Трябваха ми няколко месеца преди предмишниците и захвата ми да заякнат толкова, че да мога ефективно да тренирам гърба си чрез набирания. До преди това изобщо не успявах дори да усетя мускулите на гърба по време на набиранията, просто защото ръцете ми се изморяваха супер бързо.

Друг по-специфичен проблем, който забелязах при някои хора е, че, ако първоначално са започнали с набирания за бицепс после имат по-лоша форма на изпълнение, когато преминат на другия вид набирания. Лошата форма на изпълнение допълнително усложнява упражнението и по-лошо – може да доведе до контузии.

Какво да правите?

  • Правете повече набирания. Решението е по-просто от колкото очаквате. Може да звучи странно, но това е най-ефективният метод, тук няма особено много трикове и хакове за по-бързо напредване.
  • Използването на различни ластици за тренирате и тн. могат да помогнат в някаква степен, но с тях идват и някои лоши навици. Определено биха ви помогнали, не ме разбирайте погрешно, но определено не са задължителни.
  • Избягвайте машините във фитнес и дърпането на горен скрипец. От това, което съм видял обикновенно няма голяма полза и пренос от едното към другото упражнение.
  • Трябва да заучите правилната форма на изпълнение на набиранията. Това е най-важното нещо в началото. Набирания с лоша форма са една от най-лошите услуги, които можете да си направите.
  • Правете негативни набирания. Това са тези набирания където с лек отскок се захващате на лоста, колкото се може по-високо и просто се опитвате да се задържите на лост колкото можете повече време. Ако си представите как изглежда едно нормално набиране то вие реално правите само часта където се спускате надолу. Негативните набирания и статичните задържания са един от най-добрите начини да развиете силата си, когато още не можете да правите и едно набиране.
  • Когато правите набирания за гръб не можете да използвате ръцете си толкова, колкото при набиранията с подхват. Честа грешка е въпреки това да се опитвате да дърпате с ръцете си.
  • Не се отказвайте само защото в началото е трудно. Знам, отнема време, но си заслужава. Изисква се търпение и постоянство и нещата ще се наредят сами.

Какво още е важно при тренировките

Не забравяйте, че правилното хранене и почивка са важни елементи от ежедневието ни.

Ако ги пренебрегнете вашите резултати могат да бъдат по-лоши дори може да се наблюдава липса на прогрес , липса на сила, влошено възстановяване след тренировка и дори травми.

  • Консумирайте калории съобразени с вашите лични цели.
  • Яжте храна, която е богата на хранителни вещества и е здравословна.
  • Приемайте достатъчно количесто белтъчини за да може тялото ви да се възстановява адекватно след тренировка.
  • Избягвайте храни източници на празни калории.
  • Почивайте си и не прекалявайте с тренировките. Не тренирайте всеки ден.
  • Наспивайте се добре. Липсата на сън има много негативни последици над нашето здраве и възстановяване.

By Admin

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