Как накачать кубики пресса. 7 фактов

как_накачать_пресс

При введении запроса «Как накачать пресс» вам вывалится куча недостоверной информации, но в основном разные упражнения и методики. Зожник насобирал несколько ключевых ошибок и развеял их, опираясь на надежные источники.

0. Пресс кубиками есть у каждого, но обычно они скрыты под слоем жира

Под цифрой ноль в качестве азов просто необходимо еще раз повторить: пресс кубиками есть у каждого и даже у слаботренированного человека — просто потому, что так уж устроены мышцы. Но видны кубики становятся только при определенно низком проценте жира в организме.

Конечно, внешний вид живота все же зависит от развитости мышц брюшного пресса. Грубо говоря, если вы давно и эффективно тренируетесь, то кубики будут видны при бОльшем проценте жира, а если пресс слабо тренированный, то виден он будет только при экстремально низком проценте жира.

Но в любом случае видимость кубиков пресса в первую очередь зависит от процента жира в вашем организме. Поэтому достижение кубиков пресса — это ПРЕЖДЕ ВСЕГО РЕЖИМ ПИТАНИЯ, а уже потом тренировки, о которых мы пишем ниже.

Еще приведем базовую картинку, иллюстрирующую процент жира и кубики пресса:

14107a4ab98fd7b43e96f88763d06759_0_500_0

Как снизить процент жира — смотрите в ролике, какой бывает и как определить процент жира у себя — читайте здесь.

1. Усиленная тренировка мышц брюшного пресса НЕ сжигает жир в области живота и талии

Почему-то весенние подснежники, которые приходят в зал, как поет Жиган «подкачаться», нахватаются из сообществ ВКонтакте волшебных программ для убирания жира с живота и штурмуют тренажеры для скручивания.

Мы не устанем повторять каждую неделю — сжигание жира в каком-то конкретном месте НЕВОЗМОЖНО. Не существует упражнений и методик (кроме липосакции), чтобы убрать жир только на животе или талии. Вот тут подробно почему.

В этом плане приседания со штангой для пресса будут намного эффективнее, чем атака на тренажеры для пресса.

2. Не существует «низа пресса» и «верха пресса», а также профессиональных тренеров, которые дают упражнения на «верх и низ пресса».

Анатомически пресс не делится на «верх» и «низ». Любое упражнение на пресс задействует и развивает мышцы полностью. Есть более и менее эффективные упражнения (описано в тексте «Как правильно качать пресс»), но нет упражнений на «верх» и «низ».

Поэтому с достоинством и снисходительностью составляйте мнение о тренере, который рассуждает о «верхе» и «низе» пресса.

3. Количество повторов не имеет значения

Ключевое значение при нагрузке пресса имеет время нахождения мышц под нагрузкой. То есть если вы поднимаете ноги в висе, то попробуйте в самой сложной точке замирать на пару секунд и делать повторы медленно. 10 таких повторов будут эффективнее 20 сделанных в быстром темпе.

Ориентируйтесь на жжение. Необходимо делать повторы через боль вплоть до субъективного мышечного отказа, то есть когда по ощущениям вы не можете сделать больше ни одного повтора даже за миллион долларов. По разным источникам нагрузку советуют подбирать таким образом, чтобы субъективный мышечный отказ наступал в пределах 15-25 повторений.

4. Не надо поднимать прямые ноги и прямой корпус

Максимальное сокращение мышц пресса происходит при скруглении спины и прижатом к груди подбородке. Во всех вариантах скручиваний надо представлять себе, что вы заворачиваетесь калачиком.

Во всех вариантах подъемов ног надо чуть согнуть колени, и стараться поднимать не ноги, а таз. Это позволит уменьшить нагрузку на сгибатели бедра и квадрицепс, и по максимуму нагрузить именно мышцы живота.

Кроме того, есть исследовании о травмоопасности в поясничном отделе некоторых упражнений на пресс. Мы подробно рассказывали об этом в тексте «Как правильно качать пресс».

5. За сильный пресс и плоский живот отвечают разные мышцы

За втягивание живота в большей степени отвечает поперечная мышца, и тренировать ее тоже надо. Попробуйте делать «вакуум», как великий Арнольд.

Как накачать кубики пресса

6. Увеличивать мышцы пресса и уменьшать процент жира одновременно — невозможно

К сожалению, либо одно, либо другое. Жиросжигание возможно при дефиците калорий, набор мышечной массы (гипертрофия) — про профиците. Подробнее об этом в тексте «Почему нельзя жечь жир и наращивать мышечную массу одновременно».

 

7. Красота и расположение кубиков — дано природой, пресс нельзя сделать ровным, если он не такой от рождения

Возможно когда-нибудь вам доведется увидеть собственный пресс кубиками и если вы этого не делали раньше, то увиденное может оказаться для вас сюрпризом. Ваш пресс может оказаться не таким красивым и симметричным, как у парня в заглавной картинке к этому тексту. Тут уж как повезет.

Ваш пресс может оказаться таким:

Как накачать кубики пресса. Пример пресса

Или таким:

Как накачать кубики пресса. Пример 2

Или таким:

Как накачать кубики пресса. Пример 3

Тут уж как повезло с генетикой.

 

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Как накачать кубики пресса. 7 фактов: 330 комментариев

  1. Александр Петренко

    Эта статья — эточто шутка? Все пункты — полный бред, особенно насмешил первый.

  2. deleske

    Александр, обычно понятиями «бред» и «полный бред» оперируют люди, весьма далекие от научных знаний. Если вы сможете опровергнуть хотя бы один из перечисленных пунктов — мы будем благодарны и внесем изменения в текст. Пока же — вот вам статья для ознакомления: http://ru.wikipedia.org/wiki/%D0%91%D1%80%D0%B5%D0%B4

  3. Александр Петренко

    Ну да, всё правильно в статье про бред написано про Вашу статью про пресс. Я не говорю, что Ваши ошибки вызваны какой-то болезненной патологией. Просто, если Вы до сих пор искренне верите в то, что написали — я Вам сочувствую. Кто-то над Вами жестоко подшутил. Вы поймите или проверьте в интернете, это очень старая шутка была такая про жирного человека, который говорил, что у него, мол, тоже есть пресс, только его не видно под слоем жира. Над кубиками надо очень долго и, главное, систематически и кропотливо работать. Пресс — это самая сложно поддающаяся «прокачке» группа мышц. Именно группа, а не одна, как у Вас написано мышца. И есть у пресса и верх и низ и боковые мышцы. И прокачиваются они различными упражнения. Не расстраивайтесь, от ошибок никто не застрахован.

  4. deleske

    А так вы из тех «горе-тренеров», которые на «верх» и на «низ» пресса упражнения дают… Тогда понятна ваша болезненная реакция. Вижу много общих слов, но вы все же по теме вопроса так и не ответили — не опровергли ни один пункт.

  5. Александр Петренко

    Я не горе-тренер и вообще не тренер. Предоставлять Вам подтверждения опровержения Ваших домыслов, извините, не буду. Потому, что тогда я вступлю с Вами в спор. А спор — это занятие глупое и пустое. Я знаю, что я прав и этого достаточно.

  6. deleske

    Александр, еще раз повторюсь: этот текст был проверен профессиональным тренером, у нас нет никакого резона не доверять профессионалам, а комментарии в интернете может всякий написать, да еще и без доводов, пруфов, ссылок. Спор в данном случае мог бы быть полезным нашим читателям, если бы вы привели хотя бы один опровергающий источник, хотя бы по одному из семи пунктов нашего «бреда».

  7. ritor

    Есть прямая мышца живота и она действительно не «делится» анатомически на верх и низ. Есть наружняя косая мышца живота. И она тоже не делится анатомически на верх и низ. Это проходят в 9-ом классе на уроках биологии.
    И эти мышцы СПЕЦИАЛЬНО нагружать нет никакой необходимости. Они прекрасно задействованы в базовых движениях типа тяг, приседаний и жимов. Разумеется, если не затянуты поясом.

  8. Jim Brown

    Что не так с первым пунктом? Ну невозможно локально избавиться от жира. Прыжки на скакалке будут в тысячу раз эффективней в избавлении от жира (в том числе и на животе).

  9. Jim Brown

    Такое впечатление, что вы не верите в развитые мышцы пресса под большим слоем жира. У штангистов супертяжей или тех же стронгмэнов приличные животики. Неужели вы думаете, что схуднув у них не проступят кубики?

  10. qqqpppbbb

    3-й пункт — бред. Мышцы пресса ничем не отличаются от других мышц и потому качать их надо так же — увеличивая и увеличивая отягощение. Т.е. с собственным весом корячиться толку мало (хоть 100500 быстрых повторов, хоть 500, но очень медленных), если хочется большой массы. Повторов 20 по уши хватит в одном подходе, а дальше надо прибавлять отягощение. Со временем в итого пресс возможно будет качать только на специализированных тренажёрах для пресса, делая там скручивания. Потому, что по другому просто очень неудобно будет тягать большие отягощения.

  11. Denis

    Статья по делу. То что часть людей в это не верят, по сути, нормально. На то они и заблуждения чтобы кто-то в них верил и оставивал. Есть еще один пункт, который здесь не рассмотрен. Есть такое утверждение, что жжение мышц никакого отношения к их росту не имеет. Дискуссия на эту тему тоже постоянно ведется.

  12. Andrey Shikhov

    в статье отсутствует самый главный тезис — кубики появятся только при низком проценте жира, не выше 10-13%. При 20 и выше вы его точно не увидите, даже если будете качать его правильно. Он будет прощупываться, будет сильным, но кубики не проступят. Поэтому желающим увидеть кубики надо сосредоточиться, прежде всего, на сушке — постепенном снижении калорийности дневного рациона за счет снижения потребляемых углеводов, при одновременном занятии фитнесом (силовым + кардио). Проступит не только пресс, но и все мышцы. Рельеф лично для меня предпочтительнее массы. Ищите в ютюбе информацию про измерение количества жира, сушку и вперед!

  13. Анна

    А мне не нравятся кубики, не знаю почему…

  14. Стас Мартыненко

    Это самая адекватная статья про пресс.Спасибо!

  15. Антон

    На самом деле — все правильно и все по делу, отлично написано, не ведитесь на провокации, админы) Ребят, расскажите о чит милах, пожалуйста, читал статью тут https://leaveyourmark.com.ua/ , где их рекомендовали включит в рацион, а как их делать не рассказали правильно, с удовольствием бы почитал! Спасибо!

  16. Аноним

    А вот тут вы не правы личный пример со мной СВОИМ весом прокачал пресс кубики не хуже чем у атлета так что все в этой статье указанно верно и обаснованно

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