20/10/2022
Pochemu ne poluchaetsya nakachatj popu
Vozmozhno, vi prosto delaete ne te uprazhneniya ili meshaet genetika. Opredelite prichinu i uznajte, kak nakachatj popu s uchyotom vashih faktorov.
1. Vi delaete ne te uprazhneniyaChtobi nakachatj popu, chasto ispoljzuyut prisedaniya, vipadi i stanovuyu tyagu. Eto prekrasnie dvizheniya, kotorie pozvolyayut rabotatj s boljshimi vesami i horosho nagruzhayut vesj niz tela. Odnako za schyot togo, chto vi razgibaete koleni, chastj nagruzki uhodit na kvadricepsi — mishci na perednej storone bedra, otvetstvennie za eto dvizhenie.Chtobi nagruzitj toljko yagodichnie muskuli, nuzhno delatj uprazhneniya, v kotorih byodra razgibayutsya pod nagruzkoj, a koleni pri etom ostayutsya v odnom polozhenii. Naprimer, razgibanie v tazu i yagodichnij mostik so shtangoj, razgibanie byoder v krossovere i na bloke. Boljshe uprazhnenij na prokachku yagodic vi najdyote v statje nizhe. Vibirajte 🍑 10 luchshih uprazhnenij dlya yagodic 2. Vi mnogo sidite i ne razminaetesj pered trenirovkojVi provodite za kompjyuterom vosemj chasov, saditesj v mashinu ili obschestvennij transport i doezzhaete do trenazhyornogo zala. Potom pyatj minut hodite po dorozhke i sobiraete shtangu dlya prisedanij s vesom. Pri etom vashi yagodici, rastyanutie za celij denj v sidyachem polozhenii, ne mogut tak prosto vklyuchitjsya i zadejstvovatj mnogo mishechnih volokon, chto neobhodimo dlya bistrogo rosta.Chtobi dobitjsya maksimaljnogo vovlecheniya mishc, prezhde chem nagruzhatj yagodici, aktivirujte ih s pomoschjyu neboljshoj razminkiM. Parr, P. D. Price, D. J. Cleather. Effect of a gluteal activation warm-up on explosive exercise performance / BMJ Open Sport and Exercise Medicine. V neyo mozhno vklyuchitj vozdushnie prisedaniya, mahi nogami, a takzhe razlichnie vidi planok s podjyomom nog. Dobavjte v zakladki 💪 Idealjnaya razminka na 6 minut 3. Vi nedostatochno nagruzhaete mishciChtobi rasti, muskuli dolzhni rabotatj do utomleniyaT. A. Hornberger, S. Chien. Mechanical stimuli and nutrients regulate rapamycin-sensitive signaling through distinct mechanisms in skeletal muscle / Journal of Cellular Biochemistry. Esli vi zanimaetesj s tyazhyolimi vesami 75–85% ot svoego odnopovtornogo maksimuma (1PM), dostatochno tri‑pyatj podhodov po 8–12 povtorenij, chtobi horoshenjko utomitj mishechnie volokna.Esli zhe vi treniruetesj s lyogkimi gantelyami ili voobsche bez vesa, mozhet ponadobitjsya okolo 20–30 raz v podhode, chtobi obespechitj dostatochno nagruzki.V celom dlya naraschivaniya mishc podojdut obePumping iron: Lighter weights just as effective as heavier weights to gain muscle, build strength / ScienceDaily strategii i, esli u vas net vozmozhnosti rabotatj s tyazhyoloj shtangoj, podojdut i dlinnie podhodi s neboljshim vesom. No pomnite, chto dlya progressa nuzhno delatj ih do utomleniya, chtobi poslednie povtoreniya v podhode davalisj s trudom, a v mishcah narastalo zhzhenie.Takzhe uchitivajte, chto so vremenem organizm adaptiruetsya k nagruzke i muskuli perestayut rasti. Poetomu neobhodimo postepenno povishatj libo rabochie vesa, libo kolichestvo podhodov i povtorenij.4. Vi nedostatochno otdihaeteChtobi mishci rosli, im nuzhna ne toljko nagruzka, no i vremya na vosstanovlenie. Proizvodstvo belka v nih uvelichivaetsyaF. Damas, S. M. Phillips, et al. Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage / Journal of Physiology na 24–48 chasov posle trenirovki. Esli vi snova pribegnete k nagruzkah v eto vremya, poteryaete chastj effekta. Poetomu kachajte yagodici ne chascheB. J. Schoenfeld, D. Ogborn, J. W. Krieger. Effects of resistance training frequency on measures of muscle hypertrophy: A systematic review and meta-analysis / Sports Medicine dvuh‑tryoh raz v nedelyu, a v ostaljnie dni zajmitesj drugimi gruppami mishc.5. Vi edite malo belka i uglevodovDlya naraschivaniya mishc telu nuzhen stroiteljnij material — belok, kotorij postupaet v organizm s pischej. Takzhe neobhodimi uglevodi: oni obespechivayut virabotku anabolicheskih gormonov, neobhodimih dlya rosta mishc.StremitesjE. R. Helms, A. A. Aragon, P. J. Fitschen. Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation / Journal of the International Society of Sports Nutrition k potrebleniyu 1,8–2 g belka na 1 kg vesa tela. To estj, esli vi vesite 60 kg, nuzhno sjedatj minimum 108 g belka. Chto kasaetsya uglevodov, potreblyajte 4–7 g na 1 kg vesa tela.Vibirajte produkti, bogatie kletchatkoj: kashi, celjnozernovoj hleb, ovoschi i nesladkie frukti. I izbegajte muchnogo i sladkogo, inache mozhete perebratj s kaloriyami i vmesto mishc uvelichitj kolichestvo zhira. Vklyuchite v racion 🍳 7 produktov dlya rosta mishc 6. Vam ne povezlo s genetikojEto poslednyaya prichina, s kotoroj vi nichego ne mozhete podelatj: u odnih lyudej mishci rastut bistroM. J. Hubal, H. Gordish-Dressman, et al. Variability in muscle size and strength gain after unilateral resistance training / Medicine and Science in Sports and Exercise, drugim trebuetsya mnogo vremeni dlya zametnogo progressa. Mozhet bitj, u vas boljsheC. T. Haun, C. G. Vann, et al. Pre-training skeletal muscle fiber size and predominant fiber type best predict hypertrophic responses to 6 weeks of resistance training in previously trained young men / Frontiers in Physiology mishechnih volokon pervogo tipa, menjsheM. D. Roberts, C. T. Haun, et al. Physiological differences between low versus high skeletal muscle hypertrophic responders to resistance exercise training: Current perspectives and future research directions / Frontiers in Physiology ribosom, kotorie delayut belok iz aminokislot, ili kletki‑predshestvennici delyatsya gorazdo medlennee, chem u muskulistih schastlivchikov.Izmenitj svoyu predraspolozhennostj k naraschivaniyu mishc u vas ne poluchitsya, no vi vsyo zhe mozhete poluchitj zhelaemie objyomi. Vam potrebuetsya boljshe vremeni i usilij, no rezuljtat budet v lyubom sluchae. Trenirujtesj praviljno, otdihajte i horosho pitajtesj — i rano ili pozdno vi poluchite objyomnie, seksualjnie yagodici.
