Понедельник,  26 Июня 2017г.

 
 
ДОСУГ
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Топ-5 самых эффективных диетических программ
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Фитнес упражнения

Фитнес упражнения           


Выносливость, то есть способность выполнять что-нибудь этакое в течение долгого времени в бодром темпе, — одно из самых ценных качеств любого мужчины. (Не веришь — спроси у подруги!) Развить его до запредельных высот поможет наш шестинедельный тренировочный курс.

Ты будешь удивлен, но развить выносливость всех самых главных мышц тела можно с помощью всего шести упражнений, подробно описанных на следующих двух страницах. Фишка в том, как именно их выполнять. Но обо всем по порядку.
Первое, что тебе нужно сделать, — определить свой десятиповторный максимум (10ПМ) в каждом из этих шести упражнений. Проще говоря, найти тот вес, с которым ты можешь правильно выполнить каждое упражнение не более 10 раз. На это может уйти неделя, а может и не одна, но я гарантирую — о потраченном времени ты не пожалеешь.
Выяснив свои 10ПМ для каждого упражнения, хорошенько их запомни, а лучше — запиши. Именно с этими весами тебе предстоит работать предстоящие полтора месяца. Твои занятия будут проходить трижды в неделю. При этом отдых между ними должен длиться не менее 24 часов.
В каждый из дней ты будешь выполнять лишь по два упражнения из этой шестерки (как видишь, они уже заботливо разбиты мною на пары), зато — по особой схеме: короткими сетами из 5 повторов, чередуя упражнения, без отдыха и на время!
Поясню на примере упражнений первого дня: сделав 5 приседаний с весом 10ПМ, ты сразу же бежишь к турнику и выполняешь 5 подтягиваний, а затем немедленно возвращаешься к приседаниям. И так все 15 минут (если речь идет о неделях 1 и 2, для других недель см. таблицу). Твоя задача — совершить максимальное общее количество повторов в каждом упражнении в нечетную неделю и перебить собственный рекорд в четную. Что важно: зацикливаться на 5 повторах не обязательно. 4 — хорошо, 3 — нормально. Главное — не теряй времени!
Если после всей этой беготни у тебя еще останутся силы и азарт, можешь, передохнув 5-10 минут (это время посвяти заполнению таблицы самоконтроля, которую ты найдешь в конце статьи), сделать несколько упражнений из тех, что предложены в качестве допнагрузки, выполнения на “слабо” и самодобивания.
И кстати, бонусом к выносливости за выполнение этой программы станут улучшение техники исполнения каждого из шести упражнений (фактически ты станешь опытнее в техническом плане) и значительное увеличение силы (сам не заметишь, как все твои 10ПМ превратятся в 15ПМ).


ДЕНЬ 1
1А ПРИСЕДАНИЯ СО ШТАНГОЙ НА СПИНЕ
Штанга лежит на плечах чуть ниже основания шеи (хват — как при жиме лежа). Ноги чуть шире бедер и немного согнуты, лопатки сведены, таз — слегка назад [а]. Сделай глубокий вдох и, начиная приседание с движения таза, плавно присядь [б], а затем мощным движением вернись в положение А.
фото 2 Фитнес упражнения: не уставать и не сдаваться

важно: колени должны быть направлены в˛сторону мысков.

1Б ПОДТЯГИВАНИЯ ОБРАТНЫМ ХВАТОМ
Повисни на перекладине (хват — обратный, не уже плеч) [а]. Полностью выпрями руки, слегка прогнись в грудном отделе позвоночника. Сводя лопатки, поднимись вверх, стараясь коснуться перекладины средней частью груди [б]. Не делая пауз и контролируя движение, вернись в положение А.

фото 3 Фитнес упражнения: не уставать и не сдаваться
важно: можешь подтянуться больше 10 раз — используй специальный пояс с отягощением или зажми между коленями гантель.

В качестве допнагрузки сделай в первые две недели — 12-15 повторов жима штанги лежа или отжиманий на брусьях. Отдохни минуту и выполни такое же количество подъемов штанги на грудь либо рывков со штангой или гантелями. Отдохни минуту и повтори весь кластерный сет еще раз. В недели 3 и 4 сделай 3 сета по 10-12 повторов по той же схеме. В недели 5 и 6 — 4 сета по 6-8 повторов.
Выжми из себя на “слабо” в первые две недели — 12-15 повторов гиперэкстензий одной ногой или сгибаний ног на тренажере. Отдохни минуту и выполни такое же количество подъемов на носки сидя или стоя. Отдохни минуту и повтори весь кластерный сет еще раз. В недели 3 и 4 сделай 3 сета по 10-12 повторов по той же схеме. В недели 5 и 6 — 4 сета по 6-8 повторов.
Добей себя несколькими сетами скручиваний на фитболе. Всего ты должен сделать 60-70 повторов в первые две недели, 70-80 — в 3 и 4, 90-100 — в 5 и 6.

ДЕНЬ 2
2А ЖИМ ШТАНГИ ЛЕЖА
Ляг на скамью, поставив ступни шире плеч. Сведи лопатки. Возьмись за гриф удобным хватом и сними штангу со стоек, поместив ее строго над плечевыми суставами [а]. На вдохе опусти штангу, коснувшись грифом нижней части груди [б]. Без пауз вернись в положение А.
фото 4 Фитнес упражнения: не уставать и не сдаваться
важно: следи, чтобы кисти не сгибались под тяжестью снаряда.

2Б ТЯГА ГАНТЕЛЕЙ В НАКЛОНЕ ПООЧЕРЕДНО
Возьми в руки гантели, поставь ноги чуть уже (!) бедер и наклонись, прогнувшись в пояснице, так, чтобы гантели оказались ниже уровня коленей [а]. Подтяни правую гантель к поясу, начиная тягу с движения лопатки [б]. Выпрями руку и вернись в положение А. Сделай то же самое левой рукой — это и будет один повтор.
фото 5 Фитнес упражнения: не уставать и не сдаваться
важно: держи спину неподвижно, то есть не разворачивай корпус вслед за рукой.

В качестве допнагрузки сделай в первые две недели — 12-15 повторов тяги блока сидя широким хватом или лицевой тяги на блоке. Отдохни минуту и выполни такое же количество повторов тяги гантелей к подбородку или высокой тяги со штангой. Отдохни минуту и повтори весь кластерный сет еще раз. В недели 3 и 4 сделай 3 сета по 10-12 повторов по той же схеме. В недели 5 и 6 — 4 сета по 6-8 повторов.
Выжми из себя на “слабо” в первые две недели — 2 сета из 12-15 повторов разводок с гантелями сидя. В недели 3 и 4 — 3 сета по 10-12 повторов тех же разводок. В недели 5 и 6 — 4 сета по 6-8 повторов. Отдых между сетами — минута. Затем сделай любое упражнение на хват. В первые недели 2 сета на максимальное время с отдыхом в минуту, в недели 3 и 4 — 3 сета по той же схеме, в недели 5 и 6 — 4 сета.
Добей себя несколькими сетами боковых наклонов с гантелью стоя. Всего ты должен сделать 60-70 повторов в первые две недели, 70-80 — в 3 и 4 недели, 90-100 — в 5 и 6.

ДЕНЬ 3
3А ШВУНГ С ГАНТЕЛЯМИ
Подними гантели к плечам, расположив предплечья строго вертикально. Держи ноги чуть согнутыми в коленях, а спину ровной, не допуская даже малейшего прогиба. Сделай небольшой присед [а] и, помогая ногами, вытолкни гантели вверх [б]. После небольшой паузы вернись в положение А, активно пружиня ногами, когда будешь опускать гантели.
фото 6 Фитнес упражнения: не уставать и не сдаваться
важно: не разводи локти в стороны — в исход¬ном положении они должны находиться четко под гантелями.

В качестве допнагрузки сделай: в первые две недели — 12-15 повторов подъемов на платформу или жима ногами. Отдохни минуту и выполни такое же количество подъемов на носки стоя или сидя. Отдохни минуту и повтори весь кластерный сет еще раз. В недели 3 и 4 сделай 3 сета по 10-12 повторов по той же схеме. В недели 5 и 6 — 4 сета по 6-8 повторов.

3Б СТАНОВАЯ ТЯГА СО ШТАНГОЙ
Подойди вплотную к штанге так, чтобы голени касались грифа. Поставь ноги на удобную ширину, слегка прогни спину. Присев и наклонившись, возьмись за гриф. Разведи лопатки и слегка подайся вверх, чтобы руки были напряжены, а плечи располагались как можно дальше от пола. Оттолкнувшись ногами, подними штангу почти до коленей [а]. Не прерывая движения, подай таз вперед и с силой разогни корпус [б]. Полностью выпрямившись, сделай небольшую паузу, вернись в положение А, потом ставь штангу на пол.
фото 7 Фитнес упражнения: не уставать и не сдаваться
важно: контролируй прогиб в пояснице.


Заставь себя выполнить на “слабо”: в первые две недели — 12-15 повторов жима штанги или гантелей на наклонной скамье. Отдохни минуту и выполни такое же количество подъемов штанги или гантелей на бицепс. Отдохни минуту и повтори весь кластерный сет еще раз. В недели 3 и 4 сделай 3 сета по 10-12 повторов по той же схеме. В недели 5 и 6 — 4 сета по 6-8 повторов.
Добей себя несколькими сетами подъемов ног в висе на турнике. Всего ты должен сделать 60-70 повторов в первые две недели, 70-80 — в 3 и 4 недели, 90-100 — в 5 и 6.

ВАЖНО!
Только не вздумай считать данную программу жиросжигательной и параллельно садиться на жесткую диету! Основная задача этих шести недель — увеличить твою выносливость, а ограничения в питании мгновенно сведут такую возможность на нет. Даже на стандартном питании программа способна изменить тело в лучшую сторону, гармонизировать его состав. Как показывает мой опыт, худые на ней обрастают мышцами, а толстые — худеют.

ТАБЛИЦА САМОКОНТРОЛЯ

Время выполнения

15 минут

20 минут

25 минут

Недели

1

2

3

4

5

6

Общее количество повторов

в каждом упражнении






































Источник: http://www.mhealth.ru

Дата: 31.10.2009

 

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Основание Дмитрова
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