- Съвети за покачване на сила и маса
Франко Колумбо - Съвети за покачване на сила и маса
Франко Колумбо е бил един от най-силните професионални културисти за времето си.

Колкото повече чета за Франко Колумбо толкова повече се изненадвам на неговите качества.

Не случайно той е бил един от най-силните и здрави професионални културисти.

Благодарение на неговия дългогодишен опит в бодибилдинга, пауърлифтинга, силовия трибой и хиропрактиката, от него, ние можем да научим много неща.

Съветите на Франко за покачване на маса и сила

Франко Колумбо - Съвети за покачване на маса

Вътрешна нагласа

Не позволявайте тежестите които ще използвате да ви плашат.

Концентрирайте се над това което правите. Използвайте правилна форма по време на упражненията. Постарайте се да загрейте добре преди тренировката.

След това вече можете спокойно да тренирате и да използвате всичката си сила.

Използвайте мускулите си

Не забравяйте, че при някои движения се използват много мускулни групи. Става на въпрос предимно за многоставните упражнения, които често включват използването на повече от една мускулна група.

Още по-важно е това когато става на въпрос за големите три:

  • Лежанка
  • Клек
  • Мъртва тяга

Стегнете и използвайте всичките мускулни групи когато вдигате тежестите. Използвайте силата на цялот си тяло. Така ще имате по-голяма сила по време на упражненията и ще избегнете контузии и травми.

Не бързайте да вдигате тежестите преди да сте се обедени, кои мускули се използват и как.

Избягвайте захарта

Преди да тренирате избягвайте да ядете захар (особено продукти с рафинирана/преработена захар).

Захарта дава енергия, но само за много кратък период от време, а след това ще се чувствате по-изморени и сънени.

Много по-добре и здравословно е да се ядат естествени въглехидрати и полезни мазнини за енергия на тялото. Така ще сте енергични за по-дълго време, и ще имате повече сила по време на тренировките във фитнеса.

Не тренирайте на гладен стомах или веднага след хранене.

Перфектното време за тренировка

Според Франко Колумбо най-доброто време за тренировка е между 14:30 и 16:30 часа.

Ако пък не можете да тренирате в този часови диапазон понеже сте на работа или училище тогава е препоръчително да хапнете нещо леко, да си починете около час и след това да отидете да тренирате.

Така ще се чувствате по-добре, отпочинал все едно е нов ден.

Добри и лоши дни

Тялото преминава през много и различни цикли.

Предполагам всички сме преминали през това; дни където просто не ни се занимава с нищо, най-малкото пък с тренировка в залата.

Когато нивата на енергия са ви ниски, не се опитвайте да тренирате с тежките килограми насила. Тренирайте с тежестите с които се чувствате добре.

След няколко дена ще се почувствате много по-добре. Тогава ще можете да тренирате и да дадете 110% от себе си.

Концентрация

Препоръчително е да тренирате облечени, нека мускулите ви са покрити и не се виждат.

Така те ще бъдат затоплени и ще откликнат по-добре на тренировката.

При тренирането не винаги е нужно да се гледате. Просто се концентрирайте над това което правите и колко вдигате.

Слушайте тялото си

Слушайте тялото си, и не позволявайте на рационалните мисли винаги да ви пречат.

Всички ние имаме вътрешна интелигентност, която ни води по правилния път. Научете се да уважавате и да се вслушвате във вътрешното си аз и в своя нюх. Често подсъзнанието ни и тялото ни знаят по-добре от самите нас какво е най-добре за нас.

Това важи за всичко не само за фитнеса, разбира се.

Но това ще ви предпази от ненужни травми и контузии; често ще ви помогне за постигането на желаните резултати по-бързо от колкото очаквате.

Изградете си рутина

Изградете си определена рутина за хранене, спане, и трениране.

Винаги е най-добре да се тренира по едно и също време.

Тялото има нужда да се оттърси от стреса и да регенерира, то не може да бъде постоянно принуждавано да прави нещо насила. Тялото ни и мозъкът ни имат нужда от рутина, да знаят кога, какво ще се случи. Неизвестността създава стрес и притеснение.

Всичко това ще доведе до по-добро здраве, резултати в залата и по-ниски нива на стрес.

След тренировка

След всяка тренировка си починете за малко и след това хапнете.

Препоръчително да е се яде храна която е богата на протеини. Така ще доставите на тялото си така нужните хранителни вещества, които ще помогнат при възстановяването след тренировка.

Не се притеснявайте за изпускането на така наречения анаболен прозорец.

За повече енергия по време на тренировките

Докато тренирате по време на почивките си излезте навън за кратко и вдишайте дълбоко. Свежият въздух навън ще ви ободри и ще ви даде нова енергия.

След това се върнете обратно и продължете тренировката си.

By Admin

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