Разнообразието в тренировките – ключът към оформени коремни „плочки”

Добавена на 22 Януари 2013 | Категория: Фитнес | Добави в любими

Променяйте тежестта и броя повторения за по- добро развитие на коремните мускули


Повечето бодибилдъри се придържат към традиционните упражнения за коремни мускули като коремни преси, повдигане на краката от вис и т.н., и ги правят по около 20 повторения на серия. Но коремните мускули не са по- различни от бицепса, при който трябва да разнообразявате тежестите и броя повторения, за да го развиете по- добре и да избегнете застоя.


Изследователският екип от Youngstown State University (Охайо) подлага субекти- мъже и жени, на тренировки за коремни мускули 3 или 6 пъти седмично, а отделна група не е правила никакви упражнения в този период. Трениращите са правили 3 серии от по 20 повторения на всички упражнения с 30 секунди почивка между отделните серии, като не са променяли тежестите за целия период. Те са измерили силата на мускулите на корема си в началото на проучването и 11 седмици след стартирането на програмата.


Изследователите се изненадват, като откриват, че независимо дали субектите са тренирали за корем 3 или 6 пъти седмично, силата на коремните им мускули не се е покачила значително.


Тренировките с едно и също съпротивление, без промяна в броя повторения, водят до застой дори когато става въпрос за коремните мускули.


Независимо от това колко често тренирате коремните си мускули, най- важният фактор за успех е разнообразяването на тежестта на съпротивление и броя повторения. Задължително добавете упражнения с тежести като коремни преси с тежест, молитва на скрипец, коремни преси на машина и т.н., за да променяте съпротивлението. Редувайте големи тежести с малък брой повторения (6- 8), умерени тежести със среден брой повторения (8- 15) и леки тежести (или никаква тежест) с много повторения (15 +).


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