Бърза Калистеникс Тренировка

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Бърза Калистеникс Тренировка

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Спортуването и в частност - ходенето на фитнес в наши дни е толкова популярно, че за повечето млади хора направо изглежда, че се подразбира.  Дори и да нямаш времето, желанието и мотивацията да блъскаш по 3-4 пъти седмично по 2 часа във фитнеса обаче, винаги има комплекс от упражнения, които хем да те поизпотят, хем да те стегнат, без да ти трябва специално оборудване или кой знае колко време.  И за начинаещи, и за хора, за които фитнесът е хоби и неразделна част от живота, калистеничните (стрийт-фитнес) тренировки стават все по-популярен начин за разнообразяване от атмосферата в залата или вкарване на интензивна солова тренировка, когато времето е кът. 

Основните плюсове на стрийтфит тренировките като добавка към основната ти тренировъчна програма, от моя гледна точка са следните: 

- не ти трябва никакво (или минимално) оборудване, за да изпълниш целия комплекс от упражнения; 

- доразвиват хармонично мускулатурата на цялото тяло

- изисква се относително добра физическа форма, но не и да си мега фитнес-машина- интензитета се определя от времето за почивки, сложността на изпълнението на упражненията, броя повторения, броя серии и т.н. 

- отнемат относително по-малко време, в сравнение със стандартна тренировка (3-4 серии от долните упражнения се правят за около 40 минути, барабар със загрявката и всичките почивки). Ако живееш близо до фитнеса или тренираш във вас, обикновено тренировката ти е 3х по-бърза.  

- подпомагат за изграждането на издръжливост и тонус, макар и да не ти дават сила или мускул в същата степен като тренировките с тежести

Една от интересните програми, които намерих онлайн и върху която започнах да надграждам преди няколко месеца представлява следното: 


Street Gym Beginners Routine

Начин на изпълнение - в случай, че илюстрациите не са достатъчни: 

I 10 напада с всеки крак (общо 20) 

II 5 секунди висене от лост с вдигнати крака (или 5-6 повдигания) 

III 10 лицеви опори 

IV 5 - 10 набирания с нормален хват 

V 5 кофички 

VI 10-15 коремни преси 

VII 5-10 набирания с горен хват

VIII 15 клякания 


Упражненията се правят едно след друго, с минимална (или никаква почивка), в зависимост от кондицията на трениращия. Едно минаване през всичките упражнения представлява 1 серия. 3-4 серии стигат за доста интензивна тренировка за издръжливост за хора в средно-добра физическа форма, които обаче са свикнали по-скоро на тренировки с тежести, отколкото да използват тежестта на тялото си. 

В момента,  в който 4 серии от програмата се изпълняват с лекота без почивка между отделните упражнения и с 1-2 минути почивка между отделните серии, това е отличен сигнал, че е време да качите трудността. Аз лично го правя добавяйки още упражнения към комплекса (в момента са общо 12), добавяйки още повторения и сменяйки поредицата на упражненията, но има и вариант просто да изберете  изцяло нова тренировка, с по-сложни упражнения. Всичко зависи от поставените тренировъчни цели - моите са изцяло свързани с повишаване на издръжливостта, поради което фокусът ми остава върху "ПОВЕЧЕ ОТ СЪЩОТО". 

Първият път когато започнах да правя програмата, тренирах от около 9 месеца постоянно, и макар и да направих 3 серии, почивките между упражненията бяха поне по 10-15 секунди. Повечето начинаещи, които са минавали с мен през тренировката без да тренират редовно, обикновено издържат по около серия, серия и половина. Обикновено им отнема около 3-4 седмици, за да успеят да завършат кръга изцяло. Ерго, както с всичко останало - най-важното е постоянството и впоследствие резултатите идват от само себе си. 

Апропо, специално програмата описана по-горе може да се прави и само с лост вкъщи, макар че аз лично обичам да я практикувам на открито. Един от най-приятните стрийт-фит уреди са точно до Ритуалната зала в Хиподрума и колкото и да не ми се иска да се препълни с хора, няма как да не ги препоръчам като чудна алтернатива за спорт на открито. 

Имаш други наблюдения, проблеми, възгледи и въпроси свързани с калистеничните тренировки? Кажи ни в коментарите! 

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