3 шага: проверьте свою тренировочную программу

Сергей-Струков

Сергей Струков.

Фитнес-эксперт Сергей Струков рассказывает, как удостовериться, что тренируешься правильно за 3 шага: от главного к деталям.

Шаг #1. Проверьте цели тренировки

Для начала снижение или увеличение массы тела — это вопрос режима и калорийности питания (подробнее: что такое энергетический баланс), а не тренировок. Поэтому, например, цель «похудеть» с точки зрения фитнес-эксперта не может являться целью тренировок.

Кроме того развитие различных двигательных способностей (фитнес-знактоки вообще выделяют много разных типов силы) не должно противоречить основной цели занятий – улучшение или поддержание здоровья. Работа с большими весами тешит самолюбие, но если при этом не соблюдается безопасная техника подъёма веса, то в результате вы потеряете здоровье.

По большому счету есть 2 типа целей:

1. В оздоровительной тренировке основная цель – здоровье, все остальные цели не должны ей противоречить.

2. В спортивной тренировке основная цель – достигнуть высоких, предпочтительно наилучших результатов в избранном виде спорта, что зачастую требует пожертвовать здоровьем в большей или меньшей степени.

Убедитесь, что поставленных целей можно достичь при помощи выбранного вами вида активности и стратегии тренировки. Например, работа с небольшой и умеренной нагрузкой полезна для здоровья, но оказывает тренирующее воздействие лишь на начинающих.

Шаг #2. Соответствие 4 базовым принципам

Любая тренировочная программа основана на 4 принципах: специфичности, непрерывности, прогрессивной сверхнагрузки, единства нагрузки и восстановления. Проверьте, соблюдаются они в вашей программе.

1. Принцип специфичности означает, что происходящие в организме изменения соответствуют характеристикам нагрузки и вашим целям.

Проще говоря, исследования ученых сводятся к следующему: «что тренируешь, то и улучшается». Это сразу и ответ на вопрос «Что лучше: свободные веса или тренажеры?» Например, люди, тренирующиеся со свободными весами, показывают с этими же свободными весами лучше результаты, чем тренирующиеся на тренажерах. И наоборот: тренирующиеся на тренажерах показывают на тех же тренажерах лучше результаты, чем тренирующиеся со свободными весами.

При этом важно использовать в тренировке не только вид упражнения, в котором нужно улучшить результат, но и правильно подобрать его характеристики. Например, приседая по 15 и более раз с короткими промежутками отдыха не добиться значительного увеличения максимальной силы в приседаниях.

Рост_мышц

Например, если ваша цель: увеличение мышечной массы, то вот полный перечень рекомендаций от ученых как именно нужно тренироваться (сколько делать повторений, какой интервал отдыха и т.п.).

Соответственно, для развития максимальной силы — рекомендации будут другими.

2. Согласно принципу непрерывности, тренировки не следует прекращать надолго, иначе достигнутые положительные изменения состояния организма будут утрачены. В оздоровительной тренировке предпочтительно не делать продолжительных перерывов.

Старайтесь тренироваться с отягощениями не реже 1 раза в неделю, оптимально: 2-3 раза в неделю.

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3. Принцип прогрессивной сверхнагрузки: тренировочные программы должны обеспечивать постепенное увеличение нагрузки путём изменения её характеристик (интенсивности и объёма).

Соблюдение этого принципа требует осторожности и чёткого понимания, какие упражнения в программе основные, а какие вспомогательные. Улучшение результатов в основных упражнениях, а их в программе не может быть более 3, оптимально 1-2 – основная цель тренировки.

4. Принцип единства нагрузки и восстановления. Согласно этому принципу, достижение высоких результатов возможно только при сочетании тренировок и внетренировочных факторов (питание, режим дня, сон).

Самая лучшая программа тренировок не будет работать, если вы не обеспечите адекватное восстановление. То есть восстановление после тренировки не менее важно, чем сама тренировка.

И здесь важно правильно ставить цели и объективно оценивать свои возможности. В периоды повышенных нагрузок на работе и/или дома, недостаточного сна, беспорядочного питания (то есть когда вы объективно не можете качественно восстанавливаться), не нужно часто и интенсивно тренироваться.

Ситуация повышенного риска для здоровья возникает всякий раз, когда вы пытаетесь один компонент уравнения эффективного тренировочного процесса компенсировать за счёт других. Например, беспорядочное и чрезмерное питание непосильными и/или продолжительными физическими нагрузками. Наказание себя физической нагрузкой за переедание абсолютно неприемлемо.

Шаг #3. Разбираемся с самой программой

Для того, чтобы разработать саму программу занятий, ваш тренер (или вы сами) должны пройти следующий алгоритм:

1. Предварительная оценка – набор вопросов (например, рекомендованные ACSM) и тестовых движений (например, FMS с некоторыми дополнениями), которые определят уровень готовности к нагрузке, в том числе состояние опорно-двигательного аппарата, а также возможность заниматься вообще.

2. Уточнение краткосрочных и долгосрочных целей занятий (см. шаг #1).

3. Составление модели тренировочной программы.

4. Проведение всех занятий тренировочной программы с уточнением способности выполнять упражнения программы.

5. И, наконец, составление самой программы.

Но даже тут вы не застрахованы от того, что тренер (или вы сами) можете не принять во внимание некоторые детали. Например, неправильный подбор тестов, и в результате в программе появляется упражнение, которое вам не подходит, а в перспективе может привести к травме. Или тренер не рассказал о концепции нейтрального положения и что еще хуже — учит задирать голову вверх при приседаниях со штангой. Тогда вряд ли ваши тренировки можно будет назвать оздоровительными.

нейтральное-положение-

Иллюстрация принципа нейтрального положения позвоночника.

Одним из основных условий безопасного подъёма веса является нейтральное положение или «физиологическое» движение в суставах тела. Например, позвоночник сохраняет естественные изгибы практически без изменений при выполнении различных упражнений.

И чем выше ваши веса, тем важнее соблюдать принцип нейтрального положения, чтобы продолжить безопасно тренироваться при значительных осевых нагрузках.

Оздоровительная тренировка – пожизненный процесс. Вот несколько важных признаков, что ваша программа — правильная.

— Тренировки должны приносить улучшение самочувствия, жизненной энергии, ощущение возросших физических и умственных возможностей.

— После большинства занятий мышцы не должны сколько-нибудь болеть. Ни в коем случае нельзя, чтобы от тренировок появлялся даже дискомфорт в суставах, не говоря уже о боли. Если у вас до тренировок были проблемы с опорно-двигательным аппаратом при правильном подборе упражнений они должны уменьшиться.

Вы не меняете упражнения слишком часто. Частая смена упражнений в занятии также не подходит под определение «тренировка». Суть любой тренировки – повторение строго определённого стимула, с постепенным увеличением его интенсивности для достижения адаптации в нужном направлении. Таким образом, программа начинающего представляет собой неизменный набор упражнений, который повторяется на каждой тренировке не менее 4 недель. В это время можно постепенно увеличивать размер отягощений, количество повторений, сокращать отдых между подходами/упражнениями. Количество подходов – не более 3, предпочтительно сосредоточиться на качестве движений.

Можно ли в принципе обойтись без тренера?

Во время интервью с Сергеем Струковым мы задали этот вопрос первым: возможно ли заниматься полностью самостоятельно и какие задачи можно решить самому, а для каких нужен тренер?

«Самостоятельно можно решить задачи любого уровня. Но без тренера времени на это потребуется намного больше. А вероятность того, что человек по пути травмируется, настолько высока, что лучше оставить эти попытки и сразу найти специалиста.

Но вообще, если заниматься для оздоровления (без спортивных целей высокого уровня), то надо научиться все делать самостоятельно. Тренер пригодится как взгляд со стороны. Я стремлюсь со своими клиентами достигнуть такого понимания, чтобы я им был не очень нужен».

Технику самых простых упражнений на тренажёрах сложно освоить за одно занятие даже с хорошим тренером. А освоение техники упражнений со свободными отягощениями занимает в среднем 6 месяцев под контролем тренера. При самостоятельном изучении процесс растягивается на неопределённый срок с одновременным увеличением риска травмы. Это происходит от того, что при самостоятельном обучении ошибки в технике неизбежны, а переучиваться всегда сложнее, чем учиться с нуля.

Однако на практике даже наличие сертификатов, клиентов и красивого тела не гарантирует вам качественную работу тренера. Горе-тренеры готовы составить вам готовую программу (и даже план питания) заочно.

Не нужно объяснять, что от программы составленной заочно (тренер не видит, как и что вы можете делать) лучше избавиться сразу. Даже если схема кому-то действительно помогла, не нужно думать, что она вам тоже на 100% подойдёт.

Источник: alterbb.com

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3 шага: проверьте свою тренировочную программу: 101 комментарий

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