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Trening na siłowni: jak zwiększyć swoją siłę?

Każdy mężczyzna trenujący na siłowni ma świadomość tego, że trening na siłę jest jednym z najbardziej wyczerpujących cykli dla organizmu. Wynika to z faktu, że ćwiczenia są połączeniem małej liczby powtórzeń i bardzo dużych obciążeń. Decydując się zwiększanie własnej siły, poza opracowaniem odpowiedniego cyklu ćwiczeń, warto zadbać o swoje bezpieczeństwo. Gdy już zaopatrzymy się w akcesoria do ćwiczeń, takie jak pas kulturystyczny i znajdziemy partnera treningowego, czas zabrać się za ćwiczenia.

Czym są ćwiczenia siłowe?

Celem treningu siłowego jest przyspieszenie robienia postępów. By to osiągnąć, należy intensywniej pobudzać jednostki motoryczne, czyli połączenia między neuronami i mięśniami. To pomoże zwiększyć nie tylko siłę fizyczną, ale też koordynację ruchową.

Możemy wyróżnić kilka rodzajów siły. Pierwszą z nich jest maksymalna siła, która daje możliwość podnoszenia najcięższych obciążeń. To tzw. maksymalna liczba powtórzeń. Układem odpowiedzialnym za siłę maksymalną jest układ nerwowo-mięśniowy.

Drugim rodzajem siły jest siła wytrzymałościowa. Ona wykorzystywana jest w czasie budowania masy mięśniowej oraz w momentach czasowego przeciążenia.

Siła eksplozywna jest wykorzystywana w sportach, w których przez krótki czas należy użyć najwięcej mocy. Przykładem takich sportów jest np. sprint. Ostatnią siłą jest siła szybkościowa, która może być stosowana w takich dyscyplinach jak rugby czy podnoszenie ciężarów.

Jakie ćwiczenia zwiększają siłę maksymalną?

Mężczyźni trenujący na siłowni chcący zwiększać z czasem obciążenia, powinni mieć wyćwiczone podstawowe ruchy, do których należą: przysiady, martwy ciąg, wyciskanie w pozycji leżącej (klatka piersiowa) i wyciskanie żołnierskie (barki) oraz wznosy ciężarków w bok w opadzie tułowia. Osoby trenujące mogą także wykorzystać ciężar własnego ciała i ćwiczyć podciąganie oraz dipsy.

Obciążenie

Przed przystąpieniem do treningu na zwiększenie siły, należy określić swój 1RM (maksymalne obciążenie w ćwiczeniach siłowych). Należy więc określić maksymalną wagę, jaką jesteśmy w stanie podnieść, pociągnąć lub wypchnąć tylko jednym ruchem. By to ustalić, warto umówić się z partnerem treningowym, który w razie problemów z ciężarem, będzie mógł pomóc.

Po ustaleniu wskaźnika 1RM wiemy już, z jakim obciążeniem będziemy pracować przez kolejne tygodnie. Jeśli chcemy zwiększyć siłę maksymalną organizmu, należy ćwiczyć między 85 a 100% 1RM.

Powtórzenia

Proces zwiększania siły maksymalnej opiera się na wykonywaniu podstawowych ruchów. Zakłada się, że należy wykonać od 21 do 25 powtórzeń konkretnego ruchu, a po każdej serii należy dać sobie czas około 2 do 5 minut na regenerację mięśni. Jeden cykl treningowy powinien opierać się na 5 seriach po 5 powtórzeń z 85% 1RM.

Jak często trenować?

W przypadku treningu siłowego znacznie lepsza jest większa częstotliwość treningów niż rzadsze, ale dłuższe treningi. Decydując się na 3 treningi w tygodniu trwające godzinę, osiągniemy znacznie szybsze i lepsze efekty, niż trenując raz w tygodniu po godzinie.

Suplementy pomagające zwiększyć siłę: kreatyna HCL, Fa Napalm Shot i USN odżywki

Osoby trenujące na siłowni bardzo często chcą się wspomóc w trudnym i żmudnym cyklu treningowym, dlatego sięgają po różnego rodzaju odżywki. Oczywiście decydując się na taki krok, zawsze należy wybierać znane i cenione firmy, które nie zatajają informacji na temat składu poszczególnych suplementów.

Suplementem, po jaki sięgają mężczyźni planujący zwiększyć swoją siłę, jest kreatyna HCL. Zadaniem kreatyny HCL jest umożliwianie mięśniom lepszego dostępu do energii. Proces ten pozwala skrócić czas potrzebny na regenerację mięśni między seriami ćwiczeń. Podobne działanie wykazują też USN odżywki. Przed treningiem warto sięgnąć po Fa Napalm Shot, który wspomaga organizm w czasie wzmożonego treningu.

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  114. Today, I went to the beach with my kids. I found a sea shell and gave it to my 4 year old daughter and said „You can hear the ocean if you put this to your ear.” She placed the shell to her ear and screamed. There was a hermit crab inside and it pinched her ear. She never wants to go back! LoL I know this is entirely off topic but I had to tell someone!

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