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Jak efektivně posilovat?

29. leden 2014

Posilování sice může těm méně znalým připadat často jako alchymie, ovšem pokud se obeznámíte se základními principy, které při růstu svalů fungují, pak sami zjistíte, že to není vůbec tak složité.

Jak efektivně posilovat?Jak efektivně posilovat?

Je však potřeba se o jednotlivých cvicích a dalších věcech, které s posilováním souvisí, informovat, abyste je prováděli maximálně efektivně. Cvičení jednotlivých svalů a odpočinek.

Zaměřte se na jednu část těla

Pokud posilujete a chcete, aby vám svaly rostly co nejrychleji, zaměřte se při cvičení vždy na jednu partii, kterou budete posilovat několika různými cviky.

Jako příklad můžeme uvést posilování prsních svalů, na které si zacvičíme 4 série bench-pressu, 4 série rozpažování s jednoručkami a 4 série klasických kliků.

Tím, že necvičíme jiné svaly, zůstávají prsní svaly stále prokrvené a můžeme tak cvičit na maximum.

Nechte svaly odpočinout

Svaly byste po cvičení měli vždy nechat dostatečně odpočinout, klidně i 48 hodin. Pokud svaly při posilování cítíte ještě z minulého cvičení, měli byste je nechat ještě odpočinout.

Vaše svalstvo totiž roste až odpočíváním, ne při samotném cvičení. Pravidelné cvičení Vaše svaly a síla rychleji porostou, když budete cvičit pravidelně.

Postupně zvyšujte zátěž

Svaly si tak zvyknou na zátěž a přizpůsobují se tomu. Pokud budete cvičit jeden týden v měsíci, nebude růst tak znatelný a budete si spíše udržovat dosavadní svalovou hmotu. Zvyšování vah pro růst objemu svalů je také potřeba, aby svaly dostávaly stále silnější podněty k růstu.

To zajistíme tím, že budeme zvyšovat váhy na závažích a budeme zvedat těžší činky. Více opakování v jednotlivých sériích nemá stejný účinek, svaly se spíše rýsují. Objemové tréninky vždy zahrnují navyšování závaží. Tyto metody můžete využít jak při posilování doma, tak i při návštěvách posilovny. Nezapomínejte také na dostatečnou a kvalitní stravu, která zajistí výživu vašim svalům.

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