Тренировка фасций

Дорогие читатели! Сегодня мы продолжаем рассказывать о программах тренировок бодибилдинга и методиках и переходим к обещанной четвертой программе, которая включает в себя тренировку фасций.

Хотим предложить вам систему тренировок бодибилдинга и методику, по которой тренируются такие культуристы, как Фил Хит, Джей Катлер и другие.
Давайте разберем, что же такое фасции. Фасция – это оболочка ткани, которая покрывает составляющие организма (нервы, сосуды, мышцы и т.д.). Она выполняет трофическую и опорную функции. Тренировка фасций позволяет доставить в мышцу все необходимые вещества, а также позволить мышце максимально расти. Ведь именно фасция покрывает мышцу и от ее размеров зависит размер вашей мышцы. Тренировки в стиле памп по 7 подходов будут растягивать фасцию.
Следует также упомянуть, что всего есть три вида фасций, но мы будем говорить о глубокой фасции, которая является самой важной для бодибилдеров. Плотность такой ткани определяется количеством волокон и обеспечивает целостность и силу. И у одних людей таких тканей-фасций больше, а других меньше. Если фасции тонкие, то мышцы будут выглядеть более очерченными , а если плотные, то мышцы будут более круглыми. Но в любом случае возможно набрать вес и накачаться и в том и в том случае.

Как тренировать фасции

Суть тренировки на фасции заключается в дополнительных 7 подходах. То есть мы как обычно делаем упражнение с большими весами 6-12 повторений 3-4 подхода. Далее – это касается, в-основном, изолирующих упражнений, делаем 7 подходов 12-15 повторений с весом около 30% от максимального. Отдыхаем не более 30 секунд – это и будет пампинг для тренировки фасций.
Тренировка фасций

Упражнения для фасций

Базовые упражнения не стоит использовать для тренировки фасций. Здесь учавстсвует большое количество мышц, что мешает полноценно нагружать целевую мышцу, а также технически выполнять дополнительные 7 повторов достаточно сложно. Поэтому идеальный выбор упражнений на изолирующих тренажерах.

Сплит на 5 дней с тренировкой фасций (для опытных)

1 тренировка (пн-к): ноги
1. Разгибание ног сидя 4хМАХ (как разминка, упражнение можно вообще не учитывать)
2. Приседания со штангой на плечах 4х6-12
3. Жим ногами 4х6-12
4. Сгибание ног лежа 4х6-12
5. Икры, стоя в тренажере 4х15-20
6. Икры, сидя в тренажере 4х15-20
7. ФАСЦИИ: разгибание ног сидя 7х10-15
2 тренировка (вт-к): грудь
1. Жим штанги на наклонной скамье(30градусов не больше) 4х6-12 повторений
2. Жим гантелей на наклонной скамье(30 градусов) 4х6-12 повторений
3. Жим штанги на горизонтальной скамье 4х6-12 повторений
4. ФАСЦИИ: жим штанги или гантелей на наклонной скамье в тренажере Смита 7х10-15
3 тренировка (ср): спина
1. Подтягивания к груди или Тяга блока к ГРУДИ (для тех, кто не может подтягиваться)4х6-12 повторений
2. Тяга штанги в наклоне 4х6-12 повторений
3. Тяга гантели 1 рукой в наклоне 4х6-12
4. Горизонтальная тяга блока 4х6-12 повторений
5. ФАСЦИИ: горизонтальная тяга блока 7х10-15
4 тренировка (чт): плечи
1. Тяга штанги к подбородку средним хватом (протяжка) 4х6-12
2. Жим штанги, стоя с груди 4х6-12
3. Разводка гантелей в сторону (махи) 4х10-15
4. ФАСЦИИ: Махи, стоя (3 подхода дроп-сета сначала тяжелый, средний, легкий все на 6-15 повторов, отдых 20сек)
Дроп-сеты это сеты со сбрасыванием веса. Например, 12 кг на 6-15 выполнили, затем сразу берем 10кг на 6-15 выполнили, сразу 8кг на 6-15 сделали и таких 3 захода с отдыхом 20сек.
5 тренировка (пт): руки
1. Подъем штанги на бицепс 4х6-12
2. Брусья (акцент на трицепс) 4х6-12
3. Молотки с гантелями 4х6-12
4. Жим штанги узким хватом 4х6-12
5. ФАСЦИИ: Подьем штанги на бицепс + Разгибание рук у блока } суперсетом 7х10-15.
Суперсет — это работа с отягощениями, при которой культурист соединяет два различных упражнения, рассчитанных на работу с одной и той же группой мышц, выполняя его без отдыха. В нашем случае мы сделали подьем штанги на бицепс, сразу делаем разгибание рук у блока без отдыха!

Рекомендуем

41

Кардио при наборе массы

Многие люди, работающие на набор веса, задаются вопросом, нужно ли заниматься кардио помимо силовых тренировок ...

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