Имате желанието, но се чудите как да започнете да тренирате?

Сигурен съм в едно нещо.

Нещата в началото ще ви изглеждат много объркващи. Фитнесът не е задължително да е толкова сложен, колкото изглежда.

В този случай ви трябва една добре структурирана фитнес тренировка за начинаещи, която е съобразена именно с това – с начинаещите.

Не един път съм виждал програми, които биха отчаяли дори напредналите хора във фитнес залата.

Ето какво ще намерите тук.

Тук ще разгледаме една примерна тренировъчна програма за начинаещи. Целта е да разберете основните неща и да научите как да изградите базата върху която ще продължите да градите в последствие. Целта не е да бъдете залети с безкрайна информация, а да получите основните знания и да се учите в действие.

Това не трябва да ви притеснява, защото една от причините хората да не започват фитнес, често е това, че очакват да знаят всичко, а това е трудно постижимо. Дори след години опит и до ден днешен откривам и разбирам за нови неща.

Друга честа причина да не се започнат тренировките или да се спрат е прекалено голямата информация или брой упражнения неподходящи за нови хора в залата.

Всичко тук е съобразено именно с това.

Програмата

Едно от първите неща, които трябва да знаете за тази програма е какъв ще бъде тренировъчният сплит и как той е разпределен през седмицата.

Тренировъчен сплит се нарича разпределението на мускулите, които ще тренирате.

В този случай препоръчвам да се използва тренировка за цялото тяло, три пъти седмично. Това е една от най-доказалите се видове фитнес тренировки през времето и най-препоръчван за начинаещи, не зависимо от целите им.

Тренировките са два различни вида, като се редуват по следния начин:

Седмица 1:

  • Понеделник: Тренировка 1
  • Вторник: почивка
  • Сряда: Тренировка 2
  • Четвъртък: почивка
  • Петък: Тренировка 1
  • Събота: почивка
  • Неделя: почивка

Седмица 2:

  • Понеделник: Тренировка 2
  • Вторник: почивка
  • Сряда: Тренировка 1
  • Четвъртък: почивка
  • Петък: Тренировка 2
  • Събота: почивка
  • Неделя: почивка

Имате 2 различни видове тренировки които редувате една след друга.

Разбира се, не е нужно да тренирате точно в понеделник, сряда и петък. Можете да изберете други дни от седмицата.

Важно е само да се запази същата последователност на тренировъчните и почивните дни и да имате 2 дена почивка накрая.

Фокусирайте се над правилният начин на изпълнение

На всички начинаещи които започват да тренират за първи път се препоръчва да отделят първите няколко седмици за научаване на правилното изпълнение на упражненията. Препоръчвам ви да направите същото.

Не се тревожете за другите неща през първите няколко седмици.

Не е важно колко килограми вдигате и тн.

Използвайте тежести, които не са ви тежки. Трябва да са една идея по-леки за да можете да ги използвате спокойно. Така ще можете да се фокусирате над правилната форма на изпълнение. Целта е да заучите как правилно да изпълнявате движенията.

Ако направите това още от самото начало ще си осигурите по-добри резултати и, дори, по-малко травми.

След като преминат тези няколко седмици и се чувствате сигурни в това как контролирате и движите тежестите в пространството е време да се фокусирате над прогреса.

Повторения, серии и прогресивно натоварване

Когато започнете да изпълнявате дадено упражнение, използвайте еднаква тежест за различните серии.

Нека да ви дам пример:

Да предположим, че правите избутване от лег (лежанка) с 40 кг. и тези килограми ви се струват добре. Целта е да правите 3 серии от по 8-10 повторения.

Всяка от тези три серии можете да правите с тези 40 кг.

Когато усетите че правите с лекота всичките серии и всичките повторения (с тези 40 кг.) е време да увеличите тежеста. Не увеличавайте с много, старайте се да увеличавате с малко. Често хората слагат по 5 кг. отгоре, но може да увеличите и с 1 кг.

Да предположим че увеличавате с 2.5 кг. Сега вече тренирате с 42.5 кг. Целта отново е същата – 3 серии 8-10 повторения. Когато пак започнете да усещате че ги правите с лекота, отново увеличавате тежеста.

Това важи за всичките различни упражнения. Когато успеете да правите всички повторения и серии с лекота увеличавте тежеста. Като през цялото време следите да изпълнявате упражненията с перфектна форма.

Като напълно начинаещ ще успеете да поддържате този вид прогрес за известно време без проблеми. От части защото първоначално сте започнали с по-леки килограми и от части защото в началото резултатите идват малко по-бързо.

Това увеличаване което правите на килограмите един от видове прогресивно натоварване.

С времето, колкото повече напредвате, толкова по-бавно и повече труд ще се налага да полагате за да видите същите резултати.

Правилно хранене

Друг изключително важен фактор е правилният хранителен режим.

Хранителният ви режим трябва да бъде съобразен с вашите индивидуални цели.

Едно евентуално пренебрегване на правилното хранене е нежелателно. Това води до липса на резултати и редица други негативни ефекти, като липса на енергия, мудност, влошено възстановявне, възможни травми и др.

  • Ако целите покачване на мускулната маса трябва да се фокусирате над постигането на калоричен излишък и приемът на достатъчно количество белтъчини.
  • Ако целите да отслабнете, трябва да се фокусирате над постигането на калоричен дефицит. Адекватен прием на белтъчини също е от голяма важност при отслабването.

Тренировките

Една добре структурирана тренировка за начинаещи трябва да отговаря на няколко критерия. Тя трябва да не е прекалено затормозяваща и трудна. Не трябва да има безкрайно много упражнения и трябва да е изгради една стабилна основа над която да може да се гради.

Тренировка 1:

  1. Клекове: 3 серии 8-10 повторения
  2. Лежанка: 3 серии 8-10 повторения
  3. Гребане с щанга: 3 серии 8-10 повторения
  4. Трицепсово разгъване на скрипец: 2 серии 8-10 повторения
  5. Повдигане за прасец: 3 серии 16-18 повторения

Тренировка 2:

  1. Мъртва тяга: 3 серии 6-8 повторения
  2. Набирания: 3 серии 8-10 повторения
  3. Разтваряне на ръце встрани: 3 серии 8-10 повторения
  4. Бицепсово сгъване: 2 серии 8-10  повторения
  5. Коремни преси: 2 серии 16-20 повторения

Пояснения за тренировка 1:

  • Клековете са определено препоръчително да присъстват във всяка една фитнес програма. Лег пресата може да бъде използвана като сравнително ефективен техен заместител при нужда.
  • Лежанката е също друго препоръчително базово упражнение. Може да бъде ефективно заменена и с дъмбели вместо щанга. При нужда използвайте спотер.
  • Гребането за гръб е едно от най-добрите и ефективни упражнения за развивне на мускулите на гърба. При желание можете да заменисте лоста с бъмбели.
  • Въпреки че трицепса се тренира в малка степен от лежанката е добре да добавите едно упражнение и за него.

Пояснения за тренировка 2:

  • Мъртвата тяга е едно от най-основните базови упражнения. Може да бъде заменено и с римска мъртва тяга по желание.
  • Набиранията са едно от най-добрите упражнения за широк и добре развит гръб. Ако са ви все оше трудно можете да правитепридърпвания на горе скрипец.
  • Разтварянето на ръце встрани с дъмбели е едно от най-добрите упражнения за средно рамо. То може да извършено както едновременно с двете ръце така и поотделно. При желание може да бъде изпълнявано на скрипец.
  • Бицепсовото сгъване ще натовари допълнително вашите бицепси. При желание можете да правите бицепсово сгъване с щанга, дъмбели или от наклонен седеж.

Това е една добра фитнес програма за начинаещи, които искат да започнат с тренировките.

Имайте предвид че в началото като начинаещи не трябва да очаквате да правите всичко и по много.

Целта не е да започнете да вдигате най-тежките тежести в залата.

В началото е добре нещата да са по-основни и да се изгради навика и основите. Те от своя страна ще поддържат и нужната мотивация и желание.

Колкото повече неща се опитвате да добавите и колкото по-сложна започнва да изглежда една програма толкова повече тя ще бъде по-скоро за напреднали и опитни трениращи. Това ще я направи по-малко ефективна за някой, които иска да започне да тренира за първи път.

Целта при една такава фитнес тренировка не е да прекарате целия си ден в залата.

Честа грешка която виждам при някои начинаещи е да им се дава програма която би затруднила дори опитни хора.

By Admin

1 284 thoughts on “Фитнес тренировка за начинаещи. От къде и как да започна?”
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