Patrzysz w lustro i pragniesz coś zmienić w swoim ciele? Przede wszystkim musisz uzbroić się w cierpliwość. Na masę trzeba zapracować ciężkim treningiem i godzinami spędzonymi na siłowni. Nie ma przebacz. Chcesz budować masę, musisz być wytrwały.
Ma masę największy wpływ ma dieta. Zaskoczony? Z pewnością tak, bo gdzie się nie obejrzysz wszędzie pełno porad i wskazówek jak trenować, aby masa mięśniowa była większa. Tymczasem większość ćwiczących popełnia podstawowy błąd i nie bierze pod uwagę diety, a ma ona kluczowe znaczenie w całym procesie budowania masy.
Podstawowe zasady
Trening na masę mięśniową powinien skupiać się głownie na ćwiczeniach podstawowych z wolnymi ciężarami (hantle czy sztanga). Ćwiczenia na maszynach nie wymagają trzymania ciężaru w odpowiedniej pozycji, w związku z tym angażują mniej mięśni do wysiłku i pracy niż trening z wolnymi ciężarami. Taki trening jest mniej efektywny. Dźwiganie mniejszych ciężarów, natomiast z większą liczbą powtórzeń może być równie skuteczne w budowaniu masy co trening siłowy z większymi obciążeniami, ale mniejszą liczbą powtórzeń.
Przykładowe ćwiczenia
Wypróbuj uniwersalne zestawy prostych ćwiczeń które możesz wykonać na siłowni. Pozwolą ci harmonijnie rozbudować masę mięśniową i wyrzeźbić muskulaturę. Przydatnym sprzętem z pewnością będą hantle, sztanga, kettle bells (odważniki), modlitewnik, stopień, ława pozioma, suwnica oraz wyciąg górny.
Klatka piersiowa – wyciskanie na ławie poziomej
Połóż się na ławce, nogi trzymaj w lekkim rozkroku. Sztangę chwyć nachwytem, ręce rozsuwając nieco szerzej niż szerokość ramion. Powoli opuszczaj gryf do klatki piersiowej, o czym wyprostuj łokcie dźwigając sztangę, pamiętając od wydechu. Obciążanie dobierz do wagi i umiejętności.
Barki – unoszenie ramion w przód
Ćwiczenie możesz wykonywać zarówno na stojąco jak i na siedząco. Ustaw się w odpowiedniej pozycji wyjściowej, ręce opuść wzdłuż tułowia trzymając hantle, tak aby palce były odwrócone do zewnątrz. Na zmianę unoś jedną, a potem, drugą rękę w przód do wysokości barków (podczas podnoszenia odwróć dłoń palcami do dołu). Pamiętaj o minimalnym zgięciu łokci trzymaniu prostych nadgarstków.
Biceps – uginanie łokci w chwycie motylkowym
Ćwiczenie wykonuj przy wyciągu, ze sztangą lub z hantlami na modlitewniku. Hantle trzymaj w opuszczonych rękach, tak aby dłonie były zwrócone do zewnątrz ud. Wraz z wydechem zegnij ręce w łokciach, podnosząc hantle do barków. Z wdechem powróć do pozycji wyjściowej prostując ręce.
Triceps – prostowanie rąk przy wyciągu
Uchwyt krótki nachwytem, dłonie rozstaw na szerokość 15 centymetrów. Łokcie trzymaj nieruchomo przy tułowiu. Wyprostuj je spychając linkę wyciągu do dołu. Zatrzymaj ruch na chwilę po czym wolno powróć do pozycji wyjściowej.
Plecy – praca przy wyciągu górnym
Usiądź przy wyciągu, złap drążek dość szerokim nachwytem. Plecy trzymaj wyprostowane, a tułów lekko odchyl do tyłu. Drążek powoli opuszczaj do górnej części klatki piersiowej, silnie napinając plecy.
Brzuch – twist z kettle bells
Usiądź na macie, uginając kolana stopu trzymaj na podłożu. Kettle bell połóż obok lewego biodra. Wyprostuj tułów i odchyl go nieco w tył. Chwyć odważnik obiema rękami i unieś go ponad ziemię w tym samym momencie wykonaj skręt tułowia w prawo przenieś odważnik obok prawego biodra.
Nogi – przysiady ze sztangą
Stopy rozsuń na szerokość barków, gryf sztangi oprzyj na górnej części pleców. Wyprostuj się, po czym trzymając proste plecy ugnij nogi w kolanach, aż do momentu, którym uda będą równolegle do podłogi. Zatrzymaj ruch, a potem wróć do pozycji stojącej. Pamiętaj, aby kolana nie przekraczały linii wyznaczonej przez palce stóp.
Łydki – wspinanie na palce
Jedną nogę ustaw na podwyższeniu, tak aby opierały się o nie jedynie palce. Dla lepszej stabilizacji dłonie możesz oprzeć o ścianę. Powoli opuszczaj nisko piętę i wykonaj wspięcie na palcach.
Harmonogram treningu na masę:
pierwszy dzień: ćwiczenia na klatkę i biceps
drugi dzień: trening na nogi i dolne partie pleców
dzień przerwy
czwarty dzień: ćwiczenia na plecy i brzuch
piąty dzień trening ramion i tricepsu
2 dni przerwy
Jeśli jesteś początkujący zacznij od 3 serii po 10-15 powtórzeń w każdej z nich. Potem, w miarę jak staniesz się średniozaawansowany wykonuj 4 se
rie po 8-12 powtórzeń. Z czasem będziesz potrzebował także porady fachowca. Pamiętaj, aby trening był urozmaicony. Jeśli zależny ci na masie, stawiaj głównie na trening siłowy. Wykonuj mniejszą większą liczbę powtórzeń z mniejszym obciążeniem, Dziel trening na kilka dni tak, aby każdego ćwiczyć inną partię ciała. Musisz uzbroić się w cierpliwość, bo trening powodujący przyrost masy mięśniowej to długi i trudny proces. Wysypiaj się i znajdź czas na regenerację, to warunki niezbędne w treningu na masę mięśniową.
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