Wychodzisz z siłowni i nie czujesz nic, oprócz zwycięstwa? To może być bardzo proste! Przygotuj się do treningu i go zaplanuj. Nie odrzucaj swojego programu treningowego do czasu, aż nie wykorzystasz tych wskazówek!
Spróbuj ośmiu technik, które pomogą ci efektywniej spędzić cenny czas na siłowni. Będziesz zaskoczony, jak dużą różnice mogą zdziałać!
Pij dużo wody w ciagu dnia
Nawodnienie jest często pomijanym elementem podczas przygotowania do treningu. „Nawodnienie jest kluczowym czynnikiem, który umożliwia ci przekroczenie twoich granic„ – mówi Dymatize, sportowiec Lawrence Ballenger.
„Stracisz mniej więcej 10 procent swojej siły jeśli będziesz odwodniony.” Badania wykazały, że nawet niewielkie odwodnienie może mieć negatywny wpływ na nastrój, bystrości umysłu i utrzymanie energii na dobrym poziomie ( nawet jeśli nie czujesz pragnienia ).
Wielu ludzi nie zdaje sobie sprawy, że są częściowo odwodnieni. Jeśli chcesz się przed tym uchronić – trzymaj blisko siebie butelkę z wodą : w swoim w domu, w podróży, w pracy. Upewnij się, że pijesz wodę przez cały dzień i że masz ją pod ręką, kiedy przychodzi czas na trening.
Pamiętaj: Jeśli jesteś spragniony, już jesteś odwodniony. W tym momencie, nie sącz wody, lecz przełykaj, ponieważ dzięki temu tempo w jakim organizm absorbuje wodę jest przyspieszone. Postaraj się utrzymać organizm stale nawodnionym!
Rozpocznij
Jeśli pierwszym miejscem, które odwiedzasz po wyjściu z łóżka jest siłownia, prawdopodobnie nie cieszysz się, kiedy rano musisz podnosić masywny ciężar.
Zanim wskoczysz na bieżnię, włącz ulubioną playlistę.
Ballenger twierdzi, że słuchając muzyki, odczuwa on większą motywację do podnoszenia. „ Załóż słuchawki i włącz jeden z twoich ulubionych utworów, podczas 5 minutowej rozgrzewki na bieżni ” mówi. W efekcie zostaniesz rozbudzony i będziesz miał większą motywację do kontynuowania treningu.
Trenuj bardziej intensywniej
Zastanawiasz się, dlaczego nie „czujesz nic” po treningu, a powinieneś? Odpowiedź nie musi dotyczyć podnoszenia ciężarów.
Jeśli robisz mostek biodrowy ze sztangą – na 4 sekundy napnij pośladki mocno u góry przed przejściem do następnego powtórzeniem. Możesz tak samo postępować podczas przysiadów lub martwego ciągu.
Podnoś mniejsze ciężary
Pierwszą rzeczą, którą robi wiele osób na siłowni, jest sprawdzenie swojej siły poprzez podnoszenie masywnych ciężarów. Być może myślą oni, że w ten sposób zbudują swoją siłę. Tak czy inaczej, jest to zły pomysł!
Zamiast dodawać ciężar do gryfu – spróbuj zdjąć kilka kilogramów. Zmniejszając wagę, skoncentrujesz się na technice i zwrócisz uwagę na to, co dokładnie dzieje się w organizmie.
Spróbuj poczuć pracę każdego twojego mięśnia. Utrzymuj koncentrację i kontrolę podczas wykonywania zestawu. Dzięki temu zdobędziesz zyski wytrzymałości.
Ćwicz w ten sposób przez kilka sesji treningowych, a będziesz zaskoczony wzrostem siły i polepszeniem jakości treningu.
Ostrożnie wybieraj suplementy, które spożywasz
Jaki jest najważniejszy składnik, który spożywasz przed treningiem? Jeśli jesteś jak większość ludzi, być może powiesz, że jest to : kofeina lub beta-alanina. Dzięki nim czujesz się pobudzony na początku treningu. Kofeina pomaga zrealizować do końca wyczerpującą serię powtórzeń.
Bądźmy szczerzy: w dobrym treningu, chodzi o coś więcej niż tylko „przetrwanie”. Powinieneś się rozwijać! Spróbuj produktów, które zwiększają przepływ krwi i poprawiają wytrzymałość.
Spożywaj produkty, które zawierają kofeinę i beta – alaninę, składniki wzmacniające, takie jak : siarczan agmatyny, ekstrakt z korzenia buraka i wysoko polifenolowy wyciąg z granatu.
Dodaj opór
Ludzie często myślą, że już osiągnęli wysoki pułap ćwiczeniowy.
Nie zdziw się, jeśli twój towarzysz treningowy poleci ci, aby zmniejszyć ciężar i dodać oprór w formie taśm lub łańcuchów.
„Dodawanie łańcuchów lub taśm oporu do treningu siłowego pozwala na zwiększenie prędkość podnoszenia, dzięki czemu można dalej się rozwijać.” – wyjaśnia Ballenger.
Kontroluj swój czas
Jesteśmy winni tego, że okresy odpoczynku, wydłużają się w sposób niekontrolowany. Nie ma nic złego w odpoczynku pomiędzy zestawami, ale tylko na tyle jesteśmy sobie w stanie pozwolić. Okresy odpoczynku nie powinny być bardzo długie!
Rozwiązaniem tego problemu użycie telefonu lub zegaru wiszącego na ścianie w sali gimnastycznej. Im większy odpoczynek mięśni, tym większą pompę stracisz. Przy każdym następnym powtórzeniu twoje tempo ruchów drastycznie się zmniejsza.
Upewnij się, że przerwa jest wystarczająco długa, aby móc kontynuować trening i utrzymać optymalną wagę i formę.
Jeśli twój program zawiera okresy odpoczynku, wykorzystaj ten czas i nie przekraczaj go!
Wykonaj ćwiczenia w pozycji siedzącej
Jeśli zwykle wykonujesz ćwiczenia izolacyjne, takie jak : uginanie, wyprost rąk i unoszenie sztangielek bokiem w pozycji stojącej – zmień to. Następnym razem, spróbuj zrobić te ruchy w pozycji siedzącej.
Siedzenie powoduje, że twój ruch nie jest napędzany. Ćwicząc w tej pozycji – stwierdzisz, że jesteś w stanie znacznie skuteczniej skupić się na wykonywaniu powolnych, kontrolowanych ruchów.
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