In articolul de mai jos voi prezenta cateva aspecte extrem de importante pentru orice incepator din sala de forta. Primesc mereu intrebari de genul: “maine ma apuc de sala, ce fac, de unde sa incep, cu ce sa incep?”Desi am raspuns la fiecare in parte atunci cand am primit astfel de intrebari, am considerat ca e mai bine sa centralizez totul intr- un singur articol, pe care sa il concep in asa fel incat orice incepator sa stie ce are de facut in sala de forta. Deci, daca vrei sa stii ce trebuie sa faci cand intri prima data intr- o sala de forta, ce trebuie sa faca un incepator cand se apuca de culturism, citeste randurile de mai jos! Nu o sa incep sa o dau in detalii prea tehnice sau prea filosofice, vreau sa fiu inteles de cat mai multa lume, vreau sa ofer sfaturi general valabile pentru orice incepator din sala de forta. Asadar, primul lucru pe care trebuie sa il faci (pe langa clasicele analize pe care sunt aproape convins ca nimeni nu si le face) este sa iti stabilesti obiectivele. Ok, merg in sala dar pentru ce? Vreau sa ma fac mareeee, vreau sa arat bine, vreau sa slabesc, vreau sa ma mentin in forma etc. Dupa ce ti- ai stabilit obiectivele si ti le- ai delimitat bine, te gandesti cat esti dispus sa investesti in acest sport, atat din punct de vedere al timpului cat si din punct de vedere al banilor. Dupa ce ti- ai setat bine si acesti termeni si te- ai pregatit psihic pentru sala si te simti pregatit, astepti sa vina ziua in care intri in sala de forta. O data intrat in sala vei auzi tot felul de mituri si sfaturi si legende, fiecare din sala se va da cunoscator, unii iti vor recomanda sa faci anumite exercitii in anumite feluri, altii vor zice ca nu e bine asa. Fiecare sportiv sau instructor iti va recomanda anumite feluri de exercitii, anumite programe, in cele mai multe cazuri vei primi recomandari in functie de teste, de cum a simtit persoana respectiva ca a functionat. Ce iti trebuie in sala in aceste conditii? Program Sala De Forta 3 Zile StudiuCunosc multi baieti cu o varsa cuprinsa intre 13-15 ani si vor sa se apuce de sala si nu stiu ce program. Eu urmez un program de 3 zile pe saptamana, ~ 2 ore/antrenament. Este un program cu num Acest program de antrenament consta in impartirea unei prioade de antrenament de 9 luni in 3 segmente. Fiecare segment de antrenament se va face pe o perioada de 3 luni. Fazele de antrenament constau in adaugarea de masa. Ce trebuie sa stie un incepator in sala de forta. Obiective bine definite, rabdare, perseverenta si din nou rabdare. Cele mai multe greseli facute de incepatori sunt facute din cauza ca nu au rabdare. Intra azi in sala si peste o luna se viseaza mari, imensi si incep sa traga de fiare haotic si fara rabdare. Repet, important este sa stii ce vrei, sa iti placa ce faci, sa executi miscarile corect si sa ai rabdare si forta de munca ; ). Daca ai inteles aceste aspecte, putem trece mai departe. De fiecare data cand ma intreaba un incepator in ale culturismului ce sa faca in primele zile de sala, ii raspund sa inceapa usor, cu un antrenament de tip circuit, ca sa isi obisnuiasca corpul si muschii cu acest tip de efort. Oricat de sportiv ai fi, fiecare efort este diferit si corpul trebuie sa aiba putin timp de adaptare! Sa incep sa fac biceps si piept, ca alea tre’ sa fie mari!!! Alea ma fac jmeker! NU! Repet, ai obiectivele bine stabilite, ai totul pregatit, cu ce incepi? Cu o incalzire, evident! Incalzirea in orice sport este extrem de importanta, deci chiar si in sportul cu greutati trebuie sa te incalzesti foarte bine inainte de a incepe sa lucrezi muschiul! Majoritatea incepatorilor sunt tentati sa sara peste incalzire, o greseala care poate fi fatala si care poate duce la accidentari grave. Recomandat este sa te incalzesti inainte de antrenament, iar dupa antrenament sa faci un stretching si eventual un cool- down. Daca ultimele doua faze mai pot fi ignorate, incalzirea este obligatorie!!! Recomandarea mea pentru incepatori este ca cel putin o saptamana sa execute un program de tip circuit, sa nu intre direct in programele clasice sau complexe – impartite pe grupe musculare. Cum am spus mai sus, este indicat un antrenament de tip circuit pentru a da timp corpului sa se obisnuiasca cu noul tip de efort, sa inteleaga muschiul ca va avea de lucru : ). Probabil ca multi se intreaba cum arata un antrenament de tip circuit. In cele ce urmeaza voi lasa un exemplu de antrenament circuit (exista o multitudine de exemple), unul excelent pentru ca incepatorii sa isi dea drumul la corp, sa poata incepe cu adevarat antrenamentul din sala de forta. Un antrenament de tip circuit inseamna ca in aceeasi zi vei lucra toti muschii corpului, putin din fiecare. Iata mai jos un exemplu de astfel de program: Intri in sala de forta, incepi cu putin cardio (banda, bicicleta, stepper). Incepi cu o intensitate mica si timp de 5 minute maresti intensitatea, dar nu prea mult! Suficient, moderata as putea spune, astfel incat sa iti pui sangele in circulatie, sa iti creasca pulsul si temperatura corpului dar nu sa obosesti : ). Dupa cele 5 minute de cardio, treci la incalzirea incheieturilor si articulatiilor, apoi treci la incalzirea grupei de muschi pe care o vei lucra in ziua respectiva (aceasta ultima etapa nu se aplica in cazul primei saptamani de sala, pentru ca in prima saptamana vei face putin din fiecare, cu greutati potrivite astfel incat sa iti obisnuiesti corpul cu acest tip de efort). Asadar, dupa incalzirea facuta treci la aparate. Sa nu uitam ca esti in prima saptamana de sala, deci vei lucra fiecare mushchiulet din corp. Iata un exemplu al unei prime saptamani de sala: Sa presupunem ca mergi in sala trei zile pe saptamana (nici nu recomand mai mult in prima saptamana), deci vom avea zilele impartite astfel: Ziua 1.– 5 minute cardio, incalzirea tendoanelor, articulatiilor si incheieturilor, incalzire usoara pentru grupele de muschi.– Picioare. Incalzire: 1 serie x 1. Presa la 4. 5 grade: 3 serii x 1. Flexia gambei pe coapsa la aparat din culcat: 2 serii x 1. Ridicari pe varfuri pentru gambe: 2 serii x 1. Lombari. Extensii la bancuta inclinata: 2 serii x 1. Spate. Incalzire: 1 serie x 1. Tractiuni cu priza medie la helcometru: 2 serii x 1. Ramat orizontal la helcometru: 2 serii x 1. Biceps– Trapez. Ridicari de umeri cu gantere in maini: 1 serie x 1. Piept. Incalzire: Impins cu haltera din orizontal: 1 serie x 1. Impins culcat cu haltera: 2 serii x 8- 1. Impins inclinat cu gantere: 2 serii x 8- 1. Umeri– Triceps– Abdomen. Ridicari de genunchi din stat atarnat: 1 serie x 1. Crunch pe banca declinata: 2 serii x 1. Ziua 2.– 5 minute cardio, incalzirea tendoanelor, articulatiilor si incheieturilor, incalzire usoara pentru grupele de muschi. De aceasta data schimbi exercitiul de la cardio. Daca ai facut bicicleta in prima zi, azi faci banda sau stepper (sau invers, ai inteles ideea – schimbi exercitiul de la cardio).– Picioare. Incalzire: 1 serie x 1. Presa la 4. 5 grade: 3 serii x 1. Extensia coapsei la aparat din sezut: 2 serii x 1. Ridicari pe varfuri pentru gambe: 2 serii x 1. Lombari. Extensii la bancuta inclinata: 2 serii x 1. Spate. Incalzire: 1 serie x 1. Tractiuni cu priza medie la helcometru: 2 serii x 1. Ramat cu gantera: 2 serii x 1. Biceps– Trapez. Ridicari de umeri cu gantere in maini: 1 serie x 1. Piept– Umeri– Triceps– Abdomen. Ridicari de picioare din culcat: 1 serie x 1. Crunch pe banca declinata: 2 serii x 1. Ziua 3.– 5 minute cardio, incalzirea tendoanelor, articulatiilor si incheieturilor, incalzire usoara pentru grupele de muschi. De aceasta data schimbi exercitiul de la cardio. Daca ai facut bicicleta in prima zi, azi faci banda sau stepper (sau invers, ai inteles ideea . Pauza dintre serii va fi scurta, cel mult 4. Fiecare repetare se executa controlat si corect. Greutatea aleasa trebuie sa fie una potrivita, nici prea grea, dar nici prea usoara. Alege- ti greutatea astfel incat sa mai poti face 2 repetari in plus fata de cele propuse pentru exercitiu, fara ajutor. Cam asa ar trebui sa arate o prima saptamana in sala de forta pentru un incepator. Poti face acest tip de antrenament timp de cel mult trei saptamani (desi e cam la limita), dupa care poti incepe un antrenament clasic, nu voi da exemple pentru ca e plin internetul de ele. Te tii de cel clasic, cu clasicele 8- 1. Lucrezi cu acest antrenament cel putin 3 luni de zile pana vezi cum merge. Dupa minim 3 luni de mers constant in sala ar trebui sa inceapa sa apara primele rezultate, ar trebui sa iti poti da seama ce merge la antrenament si ce nu merge si sa reusesti sa modifici ce trebuie in functie de obiectivele pe care ti le- ai setat. Acestea fiind spuse, iti doresc succes si spor! Nu uita conditiile esentiale pentru orice sport: disciplina, seriozitate, rabdare, perseverenta! Pentru a completa ce am spus mai sus, poti arunca un ochi si peste bazele nutritiei sau peste restul articolelor sportive pe care le- am scris. Daca ai intrebari, doleante sau nemultumiri te astept fie cu un comentariu la acest articol, fie in pagina special creata pentru intrebari, sfaturi si raspunsuri, fie pe pagina sportiva de facebook (unde “LIKE”- ul cu numarul 5. Pentru a nu pierde niciun articol de aici, iti recomand sa te abonezi la blog (printr- un RSS reader sau prin e- mail). Antrenament de culturism pentru incepatori. Incepatorii sunt cei mai putin informati, dar in acelasi timp si cei mai avizi de informatie. Indiferent de scopurile tale, documenteaza- te cat mai mult pe cont propriu si apeleaza eventual si la un antrenor specializat. Incearca sa o iei de la zero si enunta la parerile preconcepute pe care le ai despre acest domeniu; vei putea porni la drum cu sanse de reusita mult mai mari. Este foarte important ca inainte de a incepe antrenamentele sa consulti un medic, un consultant in nutritie si unul in antrenament. Una dintre variantele pentru incepatori este antrenamentul in circuit. Acesta consta intr- o serie de exercitii . Acest tip de antrenament are ca scop invatarea corecta a miscarilor, imbunatatirea legaturii minte- muschi si dobandierea unei rezistente generale organismului. Se poate incepe si direct cu un program impartit pe grupe, in functie de preferinte, obiective, capacitatea de efort. Greutatile folosite sunt 4. Dupa incalzire, fa un circuit din 1. Dupa un timp, care variaza de la persoana la persoana, mai adaugati unal doilea circuit la un antrenament (sau o a doua serie de lucru la fiecare exercitiu). Timpul de pauza intre serii va fi reglat in functie de capacitatea individuala de efort. Iata o lista cu exercitii care acopera bine toate zonele corpului, lucrand muschii cu miscari complexe: genuflexiuni, fandari sau presa pentru picioare: cvadriceps, biceps femural, gluteihiperextensii (sau indreptari): erectorii spinali, glutei, biceps femural, trapezridicari pe varfuri: muschii gambeitractiuni (diverse prize): dorsal, romboid, trapez, deltoid posterior, biceps, antebratimpins de la piept (sau flotari): pectoral, triceps, deltoid anteriorimpins vertical: deltoid anterior si median, triceps, serratusfluturari laterale cu gantere, ramat vertical (optional): deltoid median, trapez superiorflexii pentru biceps: biceps, brahial, antebratextensii pentru triceps: tricepscrunch, ridicari de picioare din atarnat (optional cu rasucire): abdominali (drept, oblici)Dupa cateva luni, sau cand te simti pregatit, se variaza exercitiile petnru aceeasi grupa musculara de la antrenament la antrenament. Tot dupa cateva luni se poate trece la un antrenament impartit, in care se imparte corpul in 2- 6 zone, care se lucreaza separat la antrenamente diferite. Poti completa antrenamentul cu exercitii de tip . Trimite- ne datele tale de contact si te vom ajuta in cel mai scurt timp!
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We tested whether the effects of NRT also held in 6. Khosla S, Laddu A, Ehrenpreis S, Somberg JC . Nicorette (nicotine). Nicotrol NS (nicotine). Long Term Effects Of Nicotine Patch Use In PregnancyJessen AB, Toubro S, Astrup A . Tang JL, Law M, Wald N . Hilleman DE, Mohiuddin SM, Delcore MG . Jorenby DE, Smith SS, Fiore MC, Hurt RD, Offord KP, Croghan IT, Hays JT, Lewis SF, Baker TB . Fiore MC, Kenford SL, Jorenby DE, Wetter DW, Smith SS, Baker TB . Shiffman S, Dresler CM, Hajek P, Gilburt SJ, Targett DA, Strahs KR . Einarson TR, Einarson A . Hjalmarson A, Nilsson F, Sjostrom L, Wikland O . Kadakia SC, Delabaume HR, Shaffer RT . Silagy C, Mant D, Fowler G, Lodge M . Pullen RD, Rhodes J, Ganesh S, et al. Riche G, Nighoghossian N, Trouillas P . Mundal HH, Hjemdahl P, Gjesdal K . Eliasson B, Taskinen MR, Smith U . Finch CK, Andrus MR, Curry WA . These can be reported to the FDA here. Always consult a healthcare professional for medical advice. 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