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Home Sport Prednosti treninga sa utezima
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Prednosti treninga sa utezima PDF Ispis E-mail
Članci - Sport

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Četvrtak, 24 Listopad 2019 11:19

vjezbaNajčešća zabluda o treningu s utezima je da dodaje glomaznu mišićnu masu, što uzrokuje strah u nekih žena. Iako elitni muški dizači mogu  i žele - biti vrlo razvijeni, kod većine ljudi rezultat su jednostavno dobro napeti mišići. Ostale pogodnosti su povećana pokretljivost, veća podrška zglobovima i sposobnost da ostanete samostalni u kasnim godinama. Kao dodatni bonus, imati više mišića također može pomoći u postizanju cilja s težinom. To je zato što što imate više mišiča, veća je i metabolička stopa i sagorijeva više kalorija.

 

 

Pravilna ishrana

U ishranu treba dodati puno kalorija za gubitak kilograma. Mišić je gušći od masnoće i zauzima manje prostora. Zato možete izgledati mršavije, a zapravo težite više od nekoga bez mišićne definicije. Da biste maksimalno iskoristili trening snage, dižite veće utege nego što mislite da ste u mogućnosti. Da, izazovite se, zadržavajući se u sigurnim granicama. Ne pokušavajte dizati utege koje jedva možete podići s postolja za utege. Većina ljudi podcjenjuje količinu s kojom se može nositi ili ne uspijeva prijeći na veće utege, a to ograničava učinkovitost treninga snage.

Dva do tri puta tjedno

Imajte na umu i da ne morate provoditi sate u teretani. Sve što trebate je 20 do 30 minuta svakog drugog dana za postizanje ciljeva treninga. Napravite jedan do tri kratka seta - osam ponavljanja po setu - s velikim utezima i mješavinom vježbi koje ciljaju sve glavne mišićne skupine. Ako ste novi u treningu snage, prvo potražite liječnika i pozovite trenera.

Autor: Len Center

Prijevod: Davor Seljan, Medikus kreativni laboratorij

Healthday.com

VEZANI SADRŽAJI


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