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Силовые тренировки в домашних условиях


Дата: 2010-04-10 | Автор статьи: Виталий Панаит | 
Категория: Здоровье | Раздел: Здоровый образ жизни | Просмотров: 4153

Каждый из нас хочет быть в хорошей физической форме. Но не у всех есть время и возможность для посещения спортзала. Как поступить в этом случае? Ответ прост – тренироваться дома. Для домашних силовых тренировок хватит пары разборных гантель. Конечно, будет еще лучше, если в наличии имеются штанга и турник, но и с помощью одних гантелей можно построить комплекс упражнений для каждой группы мышц.

Сразу обозначим цель домашних тренировок – это поддержание формы для тех, кто когда-то занимался, а сейчас не имеет возможности, или же улучшение мышечного тонуса для людей, ранее не занимавшихся. Огромных объёмов и зверской силы с помощью домашних тренировок достичь очень сложно, для этого нужен зал.

Теперь непосредственно об упражнениях. Начать следует с самых простых из известных упражнений – отжиманий и пресса. Особенно это касается тех, кто раньше не работал с отягощениями и у кого в плане мускулатуры ощутимые проблемы. Если есть турник – к этим двум упражнениям добавить подтягивания. Подтягиваться на начальных этапах со своим весом, а затем начинать выполнять это упражнение с дополнительным отягощением, коим может быть та же разборная гантель или диск от неё, закреплённый с помощью пояса или обычной верёвки. Таким образом, Вы подготовите для мышц определённую базу и через время почувствуете, что выполнять перечисленные упражнения уже довольно легко. А это значит, что пора перейти к упражнениям с гантелями и штангой (если она есть в наличии).

С помощью гантелей и штанги можно делать упражнения для всех групп мышц. Насчёт штанги и так всё понятно – с её помощью можно делать все основные упражнения: армейский жим, тяга к поясу, а если есть скамья – то жим лёжа, французский жим и т. д. Поэтому если есть желание заниматься дома и возможность приобрести штангу – советую это сделать, с ней тренировки будут намного продуктивнее. Но, тем не менее, штанга есть далеко не у всех, поэтому остановимся на гантелях.

Жим гантелей сидя

жим гантелей сидяНачнём с плечевого пояса. Есть много упражнений с гантелями для развития плеч – жим сидя, махи в стороны, подъёмы гантелей перед собой. Каждое из упражнений задействует определённый пучок дельт (всего их 3 – передний, средний и задний), но нельзя делать акцент лишь на одном из них, необходимо одинаково нагружать все. Поэтому для плеч лучше выделять отдельный тренировочный день, так как полная проработка этой мышцы займёт около 40 минут, а именно столько считается оптимальным временем для домашней тренировки. Порядок упражнений произвольный, количество подходов 3-4 на каждое упражнение, с 8-10 повторениями.

Грудь. Естественно, для груди основное упражнение в домашних условиях – отжимания от пола, причём для лучшего эффекта можно отжиматься разным хватом (более широким, более узким – так дополнительно будет задействоваться трицепс, на кулаках). Что касается упражнений с гантелями – хорошо проработать грудь поможет разводка гантелей и жим их лёжа. Разводка помогает развивать верхнюю часть груди и расширять грудные мышцы в целом. Жим гантелей довольно неплохо заменяет жим штанги, с тем различием, что когда Вы жмёте гантели, работает только грудь, в то время как жим штанги – базовое упражнение, в котором задействовано много других групп мышц.

Есть ещё одно упражнение на грудь, а точнее на расширение непосредственно грудной клетки – называется оно «пуловер». Техника выполнения схожа с техникой французского жима, только руки стоит сгибать как можно меньше, таким образом растягивая грудную мышцу и минимально нагружая трицепс. Ещё один важный момент – во время опускания гантели за голову следует делать вдох и в нижней точке на 1-2 секунды задерживать дыхание, во время поднимания – глубокий выдох. Так как грудь является одной из самых больших групп мышц – её тоже стоит прокачивать отдельно и не ставить в один день с комплексом на грудь проработку других мышц.

пуловер с гантелей

Пуловер с гантелей

тяга в наклонеСпина. Тут Ваш главный помощник - турник. Как и в отжиманиях, поэкспериментируйте с хватами, можно подтягиваться классическим хватом, взяться более широко (хорошо подходит для тех, кто хочет визуально увеличить плечевой пояс), подтягиваться за спину, обратным хватом – нагружается бицепс. Как видим, банально чередуя хваты, можно построить комплекс упражнений для спины. Но если всё же одного турника покажется недостаточно, можно «добить» спину (в хорошем смысле этого слова) различными тягами, в частности тягой гантели в наклоне. Спину также следует качать в отдельный день, или же добавить в день тренировки спины тренировку на ноги, потому что там работает совершенно другая группа мышц, которая не устанет, если Вы нагрузите спину. Не обязательно ставить ноги в один день со спиной – можно качать их в отдельный день, или вместе с той же грудью или руками.

Тяга в наклоне

Насчёт ног – в домашних условиях есть три основных упражнения, с помощью которых Вы сможете развить мышцы передней части бедра, задней части и икроножные мышцы соответственно. Первое упражнение – обычные приседания с гантелями. Второе – выпады с гантелями, которое кроме бедра также хорошо укрепляет ягодичные мышцы (девушки, женщины, обратите внимание). Икроножные мышцы качаются тоже довольно просто – подъёмами на носки с гантелью в руке. Кроме этих упражнений, естественно, полезно будет совершать утренние или вечерние пробежки, не стоит жить только силовыми тренировками.

выпады с гантелями

Выпады с гантелями

Ну и теперь о руках, то есть о бицепсе и трицепсе. О бицепсе уже было сказано, что его можно прокачивать подтягиваниями обратным хватом, но гантели дадут гораздо лучшую прокачку, благодаря тому, что в упражнениях с ними работает один бицепс, в то время как при подтягиваниях задействуется спина. Поднимать гантели можно как угодно – стоя, сидя, обычным хватом, обратным хватом, тут на самом деле стоит поэкспериментировать и выбрать самому, какое упражнение Вам больше всего подходит. А лучше выбрать несколько – чтобы был определённый комплекс тренировки.

С трицепсом посложнее. Если нет штанги, упражнений на него не так много. Поэтому посоветую основные – опускание гантели за голову, и горизонтальное разгибание руки назад. Ну и отжимания узким хватом тоже будут весьма кстати, об этом уже говорилось.

Это что касалось упражнений конкретно для каждой группы мышц, чтобы Вы имели какое-то представление. Теперь об общей схеме тренировок. Предлагаю два варианта – пятидневный тренировочный цикл, к примеру:

пн – грудь;

вт – плечи;

ср – спина;

чт – руки;

птн – ноги.

Или же в любом другом порядке, в зависимости от того, как восстанавливаются именно Ваши мышцы после каждого тренировочного дня. Ведь если плечи не успевают восстанавливаться за день, то подтягиваться на следующий день как следует Вы не сможете, а соответственно спина не получит необходимой нагрузки.

Второй вариант:

пн – грудь, бицепс;

ср – спина, ноги;

птн – плечи, трицепс.

Вместо схемы «пн-ср-птн» можно использовать схему «вт-чт-сб», опять же в зависимости от Вашего графика (я думаю, всем понятно, что это сокращения дней недели).силовые тренировкиУпражнения я соединил не случайным образом, это наиболее оптимальный вариант, так, чтобы проработка одной группы мышц не мешала впоследствии хорошо нагрузить другую в этот тренировочный день. Насчёт количества подходов и повторений я уже говорил – лучше всего 3 подхода по 8-10 повторений, но по истечению определённого времени можно увеличивать число подходов – до 4, 5-ти. Число повторений увеличивать не стоит, если только Вашей целью не является убирание лишнего веса, тут конечно 8-10 будет маловато.

Пробуйте, экспериментируйте, чередуйте различные схемы упражнений и сами упражнения, в силовом тренинге – главное желание и мотивация. Если у Вас этого будет в достатке – для продуктивных тренировок с видимым эффектом хватит и той пары гантелей, о которых я рассказал в этой статье.

 

Дата написания статьи: 2010-04-10
Автор статьи: Виталий Панаит


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