Изоставащите групи (II-ра част)

Добавена на 06 Декември 2012 | Категория: Фитнес | Добави в любими

Учените намериха начин да определят и изяснят тези резултати при хора. В изследване на културисти и силови трибойци, правили стречинг, те доказаха чрез биопсия, че обиколката на ръката им е с 27% по-голяма от тази на контролната група, въпреки че изследваните мускулни влакна не са били съществено по-големи.

А щом мускулът е по-голям и влакната му не са пораснали, единственото обяснение е, че те са повече. И след като е доказано, че стречингът стимулира хиперлазията, ето изводът – ще имате полза от упражнения, започващи от стречинг позиция като напр. флайс с дъмбели.

Преди бе много модно да се говори за движенията за маса обратно на тези за дефиниция. Тази концепция обаче бе толкова критикувана, че днес трудно ще намерите нещо по въпроса. Смисълът е следният: почти всяко доказано упражнение за маса започва от разгънатата (стречинг) позиция – флайсове, сгъвания от полулег, френски преси и т.н. Това не е случайно, както и фактът, че считаните за оформящи упражнения като екстензии и концентрични сгъвания са движения от сгъната (флексинг или контрираща) позиция.

Съветваме ви да комбинирате движения от стречинг позиция с такива от сгъната позиция – напр. хамър сгъване от полулег, последвано веднага от концентрично сгъване. Вмъкването обаче на упражнения от стречинг е доказан от времето начин за качване на маса. За максимален плюс от тази методика в програмата наблегнете на упражнения от стречинг позиция, но за изоставащите мускулни групи. Ето как да стане това на практика при…

…прасците – чрез магарешки повдигания. Разгъването на коленете докрай и задържането им в това положение повишава стречинга.

…задната част на бедрата – мъртва тяга с прави крака. Дръжте гърба равен без да сгъвате коленете, изнесете седалището назад. Търсете стречинга в задната част на бедрата, след което ги стегнете, за да издърпат тялото нагоре. Това, което повечето хора смятат, че е упражнение за долната част на гърба, е всъщност експлозивно движение за задната част на бедрата.

…квадрицепсите – опитайте лек екстензии, но на лежанка без облегалка, така че да легнете по гръб в цялата си дължина.

…гърдите – чрез флайсове. Може да подложите не много голяма навита кърпа на лежанката между лопатките. Така раменете ще се спуснат още малко по-надолу и стречингът на гръдните мускули ще се увеличи.

…латералните мускули – с пуловър. Ключово за това упражнение не е да местите тежестта (това всъщност се отнася за всяко упражнение). Преди да почнете – още когато тежестта е над гърдите, стегнете максимално латералните мускули. Разширете ги и ги натиснете към лежанката, като същевременно спускате тежестта надолу зад главата. Сега наистина ще усетите стречинг там! При вдигането пак ги стегнете – така цялото натоварване отива в тях.

Етикети: изоставащи мускулни групи

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