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BODYBUILDING & FITNESS => Bodybuilding - Muskarci => Topic started by: HANS on March 24, 2015, 01:49:40 PM

Title: Saznaj sve o treniranju po principu tonaže
Post by: HANS on March 24, 2015, 01:49:40 PM
Tonaža je ukupan zbroj podignutih kilograma i ono se može izračunati za određeni dan, vježbu ili za određeni dio tijela. Tonaža je vrlo bitna i može se postići na različite načine kako bi stimulirali različite učinke treninga. Neovisno o vrsti treninga, ako ju iskoristimo na ispravan način možemo ubrzati mogućnosti oporavka. Brži oporavak nam omogućava češće treniranje, a češće treniranje dovest će do boljih rezultata. Treniranje po principu tonaže namijenjeno je češćim treninzima sa opterećenjima koji su u okvirima granica dovoljnih za proizvodnju efekta treninga. Treniranje prema tom principu nam omogućava i dane teških, srednje-teških i laganih treninga, ovisno kako rasporedimo težinu, serije i ponavljanja. Omogućava nam treniranje na istoj vježbi ili istom mišiću čak i do 6 i više puta tjedno, upravo zbog ubrzanog oporavka. Na drugim programima treninga isti mišić ili istu vježbu u mogućnosti smo trenirati jednom do dva puta tjedno, ako smo sretni, odnosno ako smo se dovoljno oporavili zbog “fokusa” na samo određenom mišiću - trening nogu. Na primjer, recimo kako radite na hipertrofiji nogu i vježbe koje radite su:
Stražnji čučanj - 4 serije x 10 ponavljanja x 100 kilograma.
Mrtvo dizanje - 4 serije x 5 ponavljanja x 150 kilograma
Iskoraci - 4 serije x 10 ponavljanja x 50 kilograma.
Noge su vam “upaljene” slijedeća tri dana i u nemogućnosti ste trenirati prije tog vremena upravo zbog upale. Naravno, još k tome, jedva ste u mogućnosti kretati se jer svako kretanje proizvodi dodatnu bol i time se smanjuje ujedno i kvaliteta vašeg svakodnevnog života. Svejedno, četvrti dan odlučite opet trenirati noge, i kako bi primjer bio jednostavan, odlučite se na isti trening nogu. U mogućnosti ste trenirati noge tek dva puta tjedno jer ste se izmorili u ta dva treninga i mogućnost bržeg oporavka je niska.
Stražnji čučanj - 4 serije x 10 ponavljanja x 100 kilograma.
Mrtvo dizanje - 4 serije x 5 ponavljanja x 150 kilograma
Iskoraci - 4 serije x 10 ponavljanja x 50 kilograma.
Ukupna tonaža za stražnji čučanj je 4000 kilograma (4 x 10 x 100)
Ukupna tonaža za mrtvo dizanje je 3000 kilograma (4 x 10 x 150)
Ukupna tonaža za iskorake je 2000 kilograma (4 x 10 x 50)
Ukupna tonaža po treningu nogu je 9000 kilograma.
9000 Kilograma predstavlja rad koji smo uspjeli obaviti u jednom treningu nogu. Ta brojka predstavlja opterećenje koje smo u mogućnosti savladati, ali i za koje nam je potrebno 3 dana oporavka. Dva treninga tjedno po 9000 kilograma je 18000 kilograma. Ukupna tjedna tonaža koju možete podignuti po tjednu za vaš trening nogu je 18000 kilograma. Treniranje samo dva puta tjedno može biti limitirajući faktor kad vam je cilj veća mišićna masa, snaga, jakost ili tehnika.
(http://s26.postimg.org/67ao1ucbp/trening_tonaza.jpg) (http://postimg.org/image/67ao1ucbp/)
Ključ treninga prema tonaži jest naći optimalnu kilažu i broj serija, te ponavljanja koje smo u mogućnosti podignuti u jednom treningu i oporaviti se unutar 24 sata, kako bi mogli slijedeći dan ponoviti istu, veću ili manju tonažu. To nužno ne znači kako morate trenirati odmah slijedeći dan, ali vam daje tu mogućnost na raspolaganje jer vam se tijelo oporavilo.        Trening s opterećenjem rezultira mikrotraumama na mišićnim vlaknima. Mišić raste i jača kroz zacjeljivanje mikrotrauma na mišićnim vlaknima. Mišićno vlakno prima hranjive tvari potrebne za oporavak putem krvotoka i što je veći protok krvi kroz mišić brži je i oporavak, a u tu svrhu koriste dani nižeg intenziteta odnosno niže tonaže.Vratimo se primjeru. Rekli smo kako je tonaža po jednom treningu 9000 kilograma za koje vam je potrebno 3 dana kako biste se oporavili i bili u mogućnosti odraditi trening nakon toga. Stoga, koja je to tonaža s kojom biste se mogli oporaviti unutar jednog dana?Potrebno je nešto eksperimentiranja prije nego li nađemo koja je to brojka s kojom možemo odrađivati trening dovoljno efektivan, a ujedno dovoljno malen kako bi se stigli oporaviti unutar 24 sata.
1. dan
Vježba   Serije x ponavljanja x težina   Ukupna težina
Stražnji čučanj   2 x 10 x 100 kg   2000 kg
Iskoraci   2 x 10 x 50 kg   1000 kg2. dan
Vježba   Serije x ponavljanja x težina   Ukupna težina
Stražnji čučanj   1 x 10 x 100 kg   1000 kg
Mrtvo dizanje   3 x 5 x 150 kg   2250 kg
Iskoraci   1 x 12 x 40 kg   480 kg3. dan
Vježba   Serije x ponavljanja x težina   Ukupna težina
Stražnji čučanj   2 x 10 x 100 kg   2000 kg
Iskoraci   3 x 8 x 60 kg   1440 kg4. dan
Vježba   Serije x ponavljanja x težina   Ukupna težina
Mrtvo dizanje   2 x 8 x 100 kg   1600 kg
Iskoraci   2 x 10 x 55 kg   1100 kg5. dan
Vježba   Serije x ponavljanja x težina   Ukupna težina
Stražnji čučanj   3x 10 x 100 k   3000 kg
Iskoraci   2 x 10 x 50 kg   1000 kg6. dan
Vježba   Serije x ponavljanja x težina   Ukupna težina
Stražnji čučanj   2x 10 x 100 k   2000 kg
Mrtvo dizanje   2 x 5 x 150 kg   2250 kg
Tjedna tonaža za stražnji čučanj je 9000 kg
Tjedna tonaža za mrtvo dizanje je 6100 kg
Tjedna tonaža za iskorake je 5020
Ukupna tjedna tonaža za sve tri vježbe je 20120 kg naspram 18000 kg.Forma u treningu gdje se odrađuju sve vježbe će vrlo vjerojatno patiti zbog umora. Treniranjem prema tonaži forma izvođenja biti će bolja jer umor je puno niži nego kao kad bi cijeli trening odrađivali u jednom danu. Time je i mogućnost od ozljede smanjena. Ovakav princip se preporuča kada soba nije u stanju izvoditi sve vježbe u jednom danu i kada je potrebno povećati volumen treninga. Na taj način će osoba imati učinkovitiji i opušteniji trening ako zna kako u tom treningu mora odraditi samo polovicu ili trećinu onoga što je prije odrađivala u jednom treningu.
Title: Re: Saznaj sve o treniranju po principu tonaže
Post by: xstab on April 09, 2025, 01:58:54 PM
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Title: Re: Saznaj sve o treniranju po principu tonaže
Post by: xstab on August 24, 2025, 08:36:51 PM
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