18/08/2022
Kak uvelichitj mishci i prokachatj silu, esli vremeni pochti net
Mnogosustavnie uprazhneniya, superseti, metod «otdih-pauza» i drugie nyuansi, kotorie pomogut sdelatj silovie trenirovki korotkimi, no effektivnimi.
Skoljko raz v nedelyu zanimatjsyaKak pravilo, silovaya trenirovka vklyuchaet 8–10 uprazhnenij, kazhdoe iz nih vipolnyaetsya v dva‑chetire podhoda po 3–12 povtorenij, s otdihom v 2–5 minut mezhdu nimi. Odno zanyatie zanimaet ot 45 do 60 minut, trenirovki provodyatsya dva‑tri raza v nedelyu.Odnako dlya rosta mishc i sili hvatit i menjshego kolichestva. Neskoljko issledovanij1. C. J. Hass, L. Garzarella, D. Hoyos, M. L. Po***ck. Single versus multiple sets in long‑term recreational weightlifters / Medicine and science in sports and exercise 2. R. N. Carpinelli, R. M. Otto. Strength Training. Single Versus Multiple Sets / Sports Medicine volume 3. P. Androulakis‑Korakakis, J. P. Fisher, J. Steele. The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance‑Trained Men: A Systematic Review and Meta‑Analysis / Sports Medicine pokazali, chto i odin, i tri podhoda na mishechnuyu gruppu dva‑tri raza v nedelyu uvelichivayut silu i objyom odinakovo.No rabotaet eto toljko v kratkosrochnoj perspektive. Esli zanimatjsya takim obrazom postoyanno, muskuli virastut ne tak znachiteljno, kak pri boljshem kolichestve setov. Tak, v odnom metaanalizeB. J. Schoenfeld, D. Ogborn, J.W. Krieger. Dose‑response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta‑analysis / Journal of Sports Sciences poschitali, chto odin‑chetire podhoda obespechat 5% pribavki v mishcah, togda kak pyatj‑devyatj uvelichat muskuli na 7%, a bolee 10 — na 10%.Chtobi sekonomitj vremya i pri etom ne siljno poteryatj v roste, ispoljzujte nechto srednee: starajtesj vipolnyatj ne menee chetiryoh setov na kazhduyu mishechnuyu gruppu v nedelyu.A vot kak ih raspredelitj — vashe delo. Naprimer, esli estj odin polnocennij vihodnoj, mozhete ustroitj dlinnuyu trenirovku i vipolnitj pochti vsyu normu za odin raz. Ili vibratj chastie, no superkorotkie zanyatiya po 15 minut i ravnomerno raspredelitj nedeljnij objyom.Esli zhe sdelatj po chetire seta na vse mishechnie gruppi ne poluchaetsya, otdavajte predpochtenie prokachke nog — siljnie muskuli byoder trebuyut boljshej nagruzki, chem ruki, plechi i grudj. Naprimer, vi mozhete vipolnyatj tri podhoda v nedelyu na nogi, a mishcam verha ostavitj po odnomu.Skoljko povtorenij delatj i s kakimi vesami rabotatjMishci odinakovo horosho rastutB. J. Schoenfeld, G. Jozo, D. Ogborn, J. W. Krieger. Strength and Hypertrophy Adaptations Between Low- vs. High‑Load Resistance Training: A Systematic Review and Meta‑analysis / Journal of Strength and Conditioning Research i pri rabote s tyazhyolimi snaryadami (bolee 60% ot odnopovtornogo maksimuma (1PM)) na maloe kolichestvo povtorov (menjshe 15), i pri bolee dolgih podhodah s neboljshoj nagruzkoj.No v poslednem variante dlya horoshego rosta neobhodimo dovoditj muskuli do otkaza, togda kak pri ispoljzovanii submaksimaljnih vesov eto neobyazateljnoS. R. Nobrega, C. A. Libardi. Is Resistance Training to Muscular Failure Necessary? / Frontiers in physiology.Chtobi sokratitj trenirovku, ispoljzujte ves v 70–85% ot odnopovtornogo maksimuma i vipolnyajte 6–12 povtorenij v podhode. Takie seti pomogut i razvitj silu, i narastitj mishechnuyu massu.Esli zhe vam udayotsya zanimatjsya toljko doma, vibirajte to kolichestvo podhodov i povtorenij, s kotorim poluchitsya dovesti muskuli do otkaza. Eto mozhet sdelatj vashi trenirovki dlinnee po vremeni, no pri etom navernyaka obespechit horoshij prirost mishechnoj massi.Kakie uprazhneniya vipolnyatjLuchshe delatj akcent na mnogosustavnie dvizheniya — te, chto zadejstvuyut srazu neskoljko mishechnih grupp. Naprimer, prisedaniya, vipadi, zhimi i tyagi so shtangoj i na trenazhyorah.Takie uprazhneniya ne toljko ekonomyat vremya, no i bistreeA. Paoli, P. Gentil, T. Moro. Resistance Training with Single vs. Multi‑joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength / Frontiers in Physiology uvelichivayut silovie pokazateli, chem varianti s uchastiem toljko odnogo sustava (sgibanie ruk s gantelyami, razgibanie nog na trenazhyore).V odnom metaanalizeP. Gentil, J. Fisher, J. Steele. A Review of the Acute Effects and Long‑Term Adaptations of Single- and Multi‑Joint Exercises during Resistance Training / Sports Medicine viyasnili, chto, esli dobavitj k mnogosustavnim dvizheniyam na verh tela odnosustavnie, mishci virastut ne boljshe, chem pri vipolnenii toljko pervih. Tak estj li smisl tratitj vremya na sgibanie ruk s gantelyami?Po suti, vsego tri mnogosustavnih uprazhneniya pomogut zadejstvovatj prakticheski vse glavnie mishechnie gruppi: tyaga, zhim i dvizhenie na nogi. Naprimer, prisedanie so shtangoj na spine, zhim lyozha i tyaga k grudi na blochnom trenazhyore.V zale vibirajte dvustoronnie uprazhneniya — na obe konechnosti srazu. Chtobi uvelichitj nagruzku doma, mozhete poprobovatj odnostoronnie dvizheniya, naprimer prisedanie na odnoj noge ili otzhimanie na odnoj ruke.Skoljko otdihatj mezhdu podhodamiOtdih mezhdu setami nuzhen, chtobi mishci uspeli izbavitjsya ot molochnoj kisloti i popolnitj zapasi himicheskih veschestv, neobhodimih dlya polnocennogo sokrascheniya.Kak pravilo, pered sleduyuschim podhodom zhdut 3–5 minut (a to i boljshe, esli popalsya interesnij sobesednik), no eto sovsem ne obyazateljno.V metaanalizeJ. Grgic, B. J. Schoenfeld, M. Skrepnik. Effects of Rest Interval Duration in Resistance Training on Measures of Muscular Strength: A Systematic Review / Sports Medicine 23 nauchnih rabot viyasnili, chto dazhe korotkij pereriv menee 60 sekund mozhet obespechitj horoshij prirost v sile. No dlya optimaljnih rezuljtatov vsyo zhe luchshe otdihatj chutj doljshe.Esli vi novichok, 1–2 minuti budet dostatochno, chtobi vosstanovitj sili i vipolnitj vesj zaplanirovannij objyom. Trenirovannim lyudyam mozhet ponadobitjsya boljshe — ot 2 minut mezhdu podhodami.Kakie metodi mozhno ispoljzovatjEstj neskoljko variantov trenirovki, kotorie pomogut umenjsh*tj vremya raboti i pri etom luchshe nagruzitj mishci.SupersetiSuperseti — eto dva i bolee uprazhneniya, kotorie vipolnyayutsya drug za drugom s minimaljnim otdihom ili bez nego. Chasche vsego v podobnuyu kombinaciyu objedinyayut dvizheniya na raznie mishechnie gruppi, chtobi odni uspeli otdohnutj, poka rabotayut drugie.Poprobujte vklyuchitj v superset sleduyuschie uprazhneniya: zhim stoya i tyagu shtangi k poyasu v naklone; otzhimaniya na brusjyah i podtyagivaniya; zhim nogami v trenazhyore i otvedenie nogi nazad v trenazhyore; prisedaniya i podjyom taza s oporoj na lavku v mashine Smita. Takoj metod trenirovki mozhetD. Robbins, W. Young, D. Behm, W. Payne. Agonist‑Antagonist Paired Set Resistance Training: A Brief Review/ Journal of Strength and Conditioning Research bitj ne menee effektivnim, chem tradicionnij variant s otdihom posle kazhdogo seta.V odnom issledovaniiD. Robbins, W. Young, D. Behm, W. Payne. Effects of agonist‑antagonist complex resistance training on upper body strength and power development / Journal of Sports Sciences s uchastiem 15 trenirovannih muzhchin 8 nedelj supersetov iz zhima lyozha i tyagi obespechili takoj zhe prirost silovih pokazatelej, kak i tradicionnie podhodi. Pri etom gruppa supersetov tratila v dva raza menjshe vremeni na trenirovki.Odnako ne stoit delatj drug za drugom tyazhyolie mnogosustavnie uprazhneniya so svobodnimi vesami: prised so shtangoj na spine ili grudi, stanovuyu tyagu, zhim lyozha, a takzhe dvizheniya s tyazhyolimi gantelyami. Iz‑za utomleniya nervnoj sistemi vi mozhete ne spravitjsya s boljshim vesom i poluchitj travmu.Drop‑setiDrop‑set — eto metod raboti s otyagoscheniem, pri kotorom atlet vipolnyaet podhod do otkaza mishc, posle chego umenjshaet rabochij ves i bez otdiha delaet sleduyuschij set. Odnako eto maloprimenimo v domashnih usloviyah, poskoljku ponadobyatsya snaryadi s raznimi vesami. No esli u vas estj razbornie ganteli ili rezinki‑espanderi s raznim soprotivleniem, mozhete poprobovatj.Dlya nachala vipolnite stoljko povtorov, skoljko smozhete, so svoim rabochim vesom. Zatem vozjmite snaryad na 20% legche i snova sdelajte podhod do otkaza mishc.Vi mozhete primenyatj kak obichnie drop‑seti, opisannie vishe, tak i trojnie — s dvumya smenami vesa i tremya mini‑podhodami.Dva issledovaniya1. H. Ozaki, A. Kubota, T. Natsume. Effects of drop sets with resistance training on increases in muscle CSA, strength, and endurance: a pilot study / Journal of Sports Sciences 2. V. Angleri, C. Ugrinowitsch, C. A. Libardi. Crescent pyramid and drop‑set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well‑trained men / European Journal of Applied Physiology volume podtverdili, chto drop‑seti tak zhe (ili dazhe bolee) effektivni dlya naraschivaniya muskulov, kak i tradicionnie povtoreniya s otdihom i odinakovim vesom. I pri etom zanimayut v neskoljko raz menjshe vremeni.Chto kasaetsya uprazhnenij, dlya bezopasnosti luchshe ne bratj varianti so svobodnimi vesami: zhim lyozha ili stoya so shtangoj ili gantelyami, prisedaniya so shtangoj. Na ustalosti vi mozhete ne spravitjsya s vesom i travmirovatjsya.Vmesto etogo poprobujte bolee bezopasnie varianti: zhim ot grudi na trenazhyore sidya, tyagu na bloke k grudi i zhivotu, sgibanie i razgibanie nog v trenazhyore, zhim nogami v trenazhyore.Otdih‑pauzaOtdih‑pauza — eto metod silovoj trenirovki, pri kotorom vi delaete uprazhnenie s tyazhyolim vesom do otkaza mishc, zatem otdihaete 20 sekund i prodolzhaete rabotatj takim obrazom, poka ne vipolnite vse zaplanirovannie povtoreniya.Po sravneniyu s obichnimi setami s dolgim otdihom, takoj variant umenjshaetP. W.M. Marshall, D. A. Robbins, A. W. Wrightson J. C. Siegler. Acute neuromuscular and fatigue responses to the rest‑pause method / Journal of Science and Medicine in Sport vremya zanyatij gde‑to na 85%, luchshe nagruzhaet muskuli i obespechivaet im horoshij stimul dlya rosta.Naprimer, v eksperimenteJ. Prestes, R. A. Tibana, Ramires, E. A. Sousa. Strength and Muscular Adaptations After 6 Weeks of Rest‑Pause vs. Traditional Multiple‑Sets Resistance Training in Trained Subjects / Journal of Strength and Conditioning Research odna gruppa uchastnikov vipolnyala tri podhoda po shestj povtorenij s 80% ot odnopovtornogo maksimuma i pererivom v 2–3 minuti, a drugaya — te zhe 18 povtorenij, no metodom «otdih‑pauza».Raznica po vremeni sostavila 22 minuti, a prirost v sile bil odinakovim. Bolee togo, v gruppe «otdiha‑pauzi» mishci byoder uvelichilisj kuda boljshe.No pri etom za schyot korotkogo pereriva i raboti do otkaza etot metod trenirovki vosprinimaetsya dostatochno tyazhelo i podhodit toljko horosho podgotovlennim lyudyam.Kak delatj razminkuRazminku mozhno razdelitj na dve kategorii: Obschaya — 5–15 minut lyogkogo kardio, chtobi podnyatj temperaturu mishc. Specialjnaya — podhod s lyogkimi vesami pered silovim uprazhneniem, chtobi uluchsh*tj nervno‑mishechnuyu svyazj. Sochetanie etih dvuh tipov razminki pomogaetS. Abad, M. Prado, C. Ugrinowitsch. Combination of General and Specific Warm‑Ups Improves Leg‑Press One Repetition Maximum Compared With Specific Warm‑Up in Trained Individuals / Journal of Strength and Conditioning Research uvelichitj odnopovtornij maksimum, odnako takoj boljshoj ves redko ispoljzuetsya v trenirovkah.Pri rabote so srednej intensivnostjyu (80% ot 1PM) preimuschestva ot obschej razminki menee ochevidni. Naprimer, v odnom issledovaniiA. S. Ribeiro, M. Romanzini, B. J. Schoenfeld. Effect of Different Warm‑up Procedures on the Performance of Resistance Training Exercises / Effect of Different Warm‑up Procedures on the Performance of Resistance Training Exercises 10 minut raboti na velotrenazhyore ili 10 povtorenij s 50% ot nagruzki ne pomogli uchastnikam sdelatj boljshe povtorenij ili otsrochitj nastuplenie ustalosti v prisede i sgibanii ruk.V drugom eksperimenteM. J. Barnes, A. Petterson, D. J. Cochrane. Effects of different warm‑up modalities on power output during the high pull / Journal of Sports Sciences viyasnili, chto specialjnaya razminka uvelichivaet pikovuyu moschnostj v tyage k podborodku. I ne vazhno, delayut pered etim obschuyu ili net.Krome togo, v metaanalizeJ. M. McCrary, B. J. Ackermann, M. Halaki. A systematic review of the effects of upper body warm‑up on performance and injury / British Journal of Sports Medicine 21 nauchnoj raboti ne nashli podtverzhdeniya togo, chto obschaya razminka pomogaet zaschititjsya ot travm.Poetomu, esli vi ekonomite vremya, mozhete propustitj svoi 5–10 minut na begovoj dorozhke i srazu perejti k specialjnoj razminke dlya pervogo silovogo uprazhneniya.Kak delatj zaminkuDlya mnogih atletov trenirovka obyazateljno zakanchivaetsya rastyazhkoj, pritom vne zavisimosti ot togo, estj u nih problemi s mobiljnostjyu ili net.V to zhe vremya ni odin iz vidov zaminki, vklyuchaya passivnuyu rastyazhku, ne imeetB. Van Hooren, J. M. Peake. Do We Need a Cool‑Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long‑Term Adaptive Response / Sports Medicine znachiteljnih preimuschestv dlya vosstanovleniya posle trenirovki, ne zaschischaet ot travm i otlozhennojR. D. Herbert, M. Noronha, S. J. Kamper. Stretching to prevent or reduce muscle soreness after exercise/ Cochrane Library boli v mishcah. Tak chto mozhete smelo propustitj etot punkt i po zavershenii poslednego podhoda otpravlyatjsya domoj.Chto v itoge Vipolnyajte po chetire seta na kazhduyu mishechnuyu gruppu v nedelyu. Esli poyavlyaetsya vremya, delajte po 10 podhodov v nedelyu. Ispoljzujte ves v 70–85% ot 1PM i rabotajte na 6–12 povtorenij. Esli zanimaetesj s vesom svoego tela ili espanderami, trenirujtesj do otkaza mishc. Esli vi novichok, otdihajte mezhdu podhodami 1–2 minuti; esli imeete opit v silovih trenirovkah — ot 2 minut. Chem boljshe gruppa mishc i slozhnee uprazhnenie, tem bolee dliteljnij otdih trebuetsya. Otdavajte predpochtenie mnogosustavnim dvizheniyam, kotorie zadejstvuyut srazu neskoljko muskuljnih grupp. V zale vibirajte bilateraljnie uprazhneniya — na obe konechnosti srazu. Unilateljnie primenyajte doma, chtobi uvelichitj nagruzku. Vibirajte chastotu zanyatij ishodya iz svoih vozmozhnostej. V usloviyah totaljnoj zagruzhennosti videlyajte po 10–15 minut na korotkie trenirovki; esli poyavlyaetsya boljshe vremeni — rabotajte po maksimumu. Cheredujte rezhimi kak vam zablagorassuditsya. Ispoljzujte drop‑seti, «otdih‑pauzu» i superseti, chtobi uvelichitj objyom mishc i stimulirovatj gipertrofiyu. Novichkam luchshe poprobovatj eti metodi na trenazhyorah, chtobi snizitj risk travm. Ogranichjte razminku do odnogo‑dvuh podhodov s lyogkimi vesami pered tyazhyolim silovim uprazhneniem. Mozhete propustitj zaminku.
