Тренировките в залата далеч не са само за хора които искат да отслабнат или да качат килограми. Днес например ще споделим 5 упражнения, които ще помогнат на желаещите да скачат по-високо, което би им помогнало в начинания като баскетбол,футбол, волейбол и други.

1. Скок от клек

2. Скок на кутии

За разлика от другите скокове, този тип упражнение няма да оказва толкова натоварване върху ставите ви. Ако разбира се нямате кутии, може да наредите тежести за щанга една върху друга и да образувате идеално място за скачане.

3. Скок с тежест

Подобно на скок от клек, упражнението натоварва много мускулите на краката, а допълнителната тежест ще ги накара да привикнат към по-тежко тегло, впоследствие когато скачате без тежест тялото ви ще е по-силно и ще видите добри резултати!

4.Клекове

Освен скокове, краката ви имат нужда и от силата която да ги изтласка, а какво по-добро упражнение за крака от клековете? Правете ги в няколко серии с подбрана тежест. Но не прекалявайте, за да не претренирате. Добре е да оставяте краката да починат поне 72часа преди да ги тренирате отново. Разбира се това зависи от интензивността на тренировката!

5.Стречинг

Стречингът е едно от най-важните упражнения които може да се правят за производителност на мускулните тъкани. Ако правите тежки упражнения и ги натоварвате след което не ги отпускате то те ще започнат да ограничават своите възможности за движение, което ще допринесе за по-лоши резултати при подобни начинания. Правете стречинг на цялото тяло редовно, преди и след тренировки – за загряване и добро състояние на мускулите и сухожилията. Колкото в по-добро състояние са мускулите ви, толкова по-добре ще се представяте във атлетичните си начинания!

Тези упражнения, ще развият силата и експлозивността, т.е. възможността да активирате повече мускулни влакна за кратко време. Това ще допринесе за по-добри резултати при скоковете на височина! Правете ги всеки ден или през ден, по едно или няколко, но следете за претоварване и проблеми със ставите!

Освен това при техниката на скоковете също е добре да се обърне внимание на:

  • Замахнете с ръце към тавана, за да добавите допълнителна засилка
  • Издишайте по-време на скока, както при повдигането на тежести
  • Пазете ставите си, най-вече коленните стави се натоварват при чести скокове, за това обърнете внимание ако чувствате дискомфорт или болка в тях, намалете или спрете за известно време с горепосочените упражнения
  • Свивайте краката си в коленете, по време на скок, така ще премахнете излишно натоварване на коленните стави

By Admin

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