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BODYBUILDING & FITNESS => Bodybuilding - Muskarci => Topic started by: HANS on March 29, 2015, 04:55:46 PM

Title: Ubedljivo najbrži način da izgradite moćne mišiće gluteusa!
Post by: HANS on March 29, 2015, 04:55:46 PM
Elastična traka za vežbanje + krug od 3 vežbe = aktivacija cele zadnje lože!
(http://s26.postimg.org/kssyhzbad/boximage.jpg) (http://postimg.org/image/kssyhzbad/)
Možda elastična traka za vežbanje izgleda bezazleno, ali ovaj mali izum će izgraditi ozbiljne i snažne mišiće vašeg gluteusa.

Kako direktorka Tiger Athletics u Plymouth u Minesoti Stejsi Klark objašnjava, elastična traka za vežbanje se sve vreme nalazi malo iznad vaših gležnjeva vršćei pritisak na sve vaše mišiće gluteusa. Ovo je nemoguće sa dodacima poput para bučica ili šipkom.
Što se više traka zateže oko vaših mišića, to vaši mišići više rade, regrutuje se tonus mišićnih vlakana i ubrzava njihov rast. Nakon samo nekoliko ponavljanja vežbi osetićete napor u mišićima i tada ćete znati da trening deluje.
Jačanje mišića gluteusa ne samo što će vam omogućiti da uradite čučanj sa većom težinom, već ćete na ovaj način zaštiti vašu kičmu i kolena od povrede povećanjem svoje snage i stabilnosti.

Ovaj program uvrstite u svoj trening za mišiće nižeg dela tela.
Kao što je prikazano i u videu, ovaj program treninga predstavlja krug od tri kratke i jednostavne vežbe koje se izvode jedna za drugom bez predaha. Svaku vežbu izvodite 10 sekundi (to je jedna serija).
Prva vežba predstavlja sitno trčanje u mestu, druga rađenje dvokoraka u levu i desnu stranu, a treća vežba predstavlja naizmenično šutiranje nogama unazad.

Ako ste početnik, prvo uradite tri serije ovih vežbi, a kada izgradite veću stabilnost, pokušajte da radite 6 serija ovih vežbi sa što manje odmora između.
Title: Re: Ubedljivo najbrži način da izgradite moćne mišiće gluteusa!
Post by: HANS on March 29, 2015, 04:58:23 PM
Ojačajte svoju pozadinu
Preveliko opterećenje na zadnjem trapu? Evo kako da vaš gluteus maximus ne bude samo „maximus“.
(http://s26.postimg.org/70ejmckit/boximage_1.jpg) (http://postimg.org/image/70ejmckit/)
Stvaranje boljeg tela ne podrazumeva samo izvođenje benč presa i biceps pregiba. Vaše telo je mnogo više od skupa pojedinačnih mišića; ono je jedinstveni mišićni sistem. Dakle, ako se samo jedan mišić ignoriše, ili još gore skroz zapostavi, ni ostali neće raditi kako treba. Tokom procene mojih klijenata u „Indianapolis Fitness and Spots Training“ teretani sam primetio ključnu slabu tačku kod većine ljudi: gluteus maximus tj. mišić zadnjice. Opšte je poznato da muškarci treniraju samo one mišiće koje mogu da vide u ogledalu. Ovakav jednostrani pristup je loš za vaše telo, a pogotovu za vaše gluteuse koji često mogu „zarđati“ tokom dužeg sedenja. Obratite pažnju na ovo: Vaši gluteusi su verovatno najsnažnija skupina mišića u telu, što znači da se njihova slabost odražava na celokupan mišićni sistem. Uz pomoć ovog plana aktivirajte gluteuse i povećajte potencijal vašeg tela. Za nekoliko nedelja ćete povećati snagu donjeg dela tela, smanjiti rizik od povreda i sagoreti više masnih naslaga.
ZAGREVANJE
Pre nego što popravite funkciju gluteusa morate poboljšati vašu ograničenu pokretljivost. Ako sedite tokom celog dana, prednji deo vaših kukova može biti veoma napet. Počnite svaki trening za gluteuse klečećim rastezanjem fleksora kuka, kako biste razgibali kukove i pojačali efekat vežbi na donji deo tela.
KLEČEĆE RASTEZANJE FLEKSORA KUKA
Kleknite na levo koleno, zategnite levi gluteus i stomačne mišiće, držaći leđa pravim (treba da osetite blago rastezanje u prednjem delu levog kuka). Zatim posegnite levom rukom što više možete i savijte je blago na desno. Odručite desnom rukom i pogurajte je ka nazad, okrećući je u desno. Zadržite krajnji položaj 30 sekundi. Uradite 4 ponavljanja i onda promenite stranu i nastavite da rastežete desni kuk.
PROGRAM
Pratite ove tri faze kako biste poboljšali funkcionalnost kukova i gluteusa. Neke vežbe vam se u početku mogu činiti lakim, ali njihovo izvođenje je ključno za pravilno angažovanje zapostavljenjih mišića. Kako budete napredovali, izvodićete sve zahtevnije vežbe, da biste na kraju popravili različite funkcije vaših gluteusa. Vežbajte 2-4 nedelje pri svakoj fazi, pre nego što povećate zahtevnost vežbi.
FAZA 1
Podizanje kukova
Lezite na leđa savijenih kolena i ravnih stopala na tlu. Podižite kukove dok ih ne ispravite. Zadržite položaj 5 sekundi i vratite se u početni. Uradite 2 ili 3 serije sa 10-12 ponavljanja i pauzama od 30-60 sekundi između serija.
Bočno podizanje kolena
Lezite na bok, savijte kolena pod uglom od 90 stepeni i sastavite pete u liniji sa zadnjicom. „Raširite“ kolena što više možete, bez rotacije karlice ili leđa. Pauzirajte i vratite se u početni položaj. Uradite 2 ili 3 serije sa 10-12 ponavljanja i pauzama od 30-60 sekundi između serija.
Klečeće opružanje noge
Kleknite „na sve četiri“, ispravite leđa i potpuno opružite jednu nogu iza sebe tako da osetite zatezanje gluteusa (bez pomeranja donjeg dela leđa). Zadržite položaj 5 sekundi i vratite se u početni. Uradite 2 ili 3 serije sa 10-12 ponavljanja za svaku nogu i pauzama od 30-60 sekundi između serija.
FAZA 2
Podizanje kukova sa nogama na klupi
Lezite na leđa sa stopalima na klupi i opruženim nogama. Izvodite podizanje kukova kao u fazi 1. Zadržite položaj 5 sekundi i vratite se u početni položaj. Uradite 2 ili 3 serije sa 10-12 ponavljanja i pauzama od 30-60 sekundi između serija.
Bočno kretanje
Postavite elastičnu traku oko butina i raširite noge tako da su prsti usmereni ka spolja. Bočno se krećite u levo 6m, a onda ponovite isto u desnu stranu. To je jedan krug. Uradite 1ili 2 serije sa 3 kruga i pauzama od 60-90 sekundi između serija.
Povlačenje sajle između nogu
Okrenite leđa mašini sa sajlama i uhvatite ručku od niske sajle između nogu. Savijte se i posegnite u nazad između nogu, savijenih kolena i pravih leđa. Zatim ustanite stežući gluteuse i zaustavite se. Uradite 2 ili 3 serije sa 12-15 ponavljanja i pauzama od 60-90 sekundi između serija.
FAZA 3
Podizanje kukova sa nogama na pilates lopti
Izvodite ovu vežbu kao i prvu iz faze 2, ali sa nogama na pilates lopti. Uradite 2 ili 3 serije sa 10-12 ponavljanja i pauzama od 60-90 sekundi između serija.
Jednonožni čučanj do klupe
Stojeći na desnoj nozi, opružite levu. Čučnite do klupe savijajući kukove i desno koleno. Ustanite dodirujući levim stopalom tlo. Uradite 8-10 ponavljanja i promenite nogu. To je jedna serija. Uradite 2 ili 3 serije sa pauzama od 60-90 sekundi između.
Step
Popnite se desnom nogom na klupu koja treba da je 15cm ispred vas. Podignite levo koleno do nivoa kuka, tako da stopalo ne dodiruje klupu. Vratite levo stopalo na tlo. Uradite 10-12 ponavljanja za jednu nogu, a zatim i za drugu. To je jedno ponavljanje. Uradite 2 ili 3 serije sa pauzama od 60-90 sekundi između.
Title: Re: Ubedljivo najbrži način da izgradite moćne mišiće gluteusa!
Post by: HANS on March 29, 2015, 04:59:40 PM
Vežba za gluteus
Ako ste kojim slučajem mislili da samo mi odmeravamo pozadine kod devojaka, prijatelji grdno ste se prevarili.
I devojke itekako vole da odmere i naše gluteuse, a evo pomoću koje vežbe možete da zategnete ove mišiće.

Podignite trening na viši nivo bukvalno.
Izvodeći vežbu penjanja na klupicu, dodatno angažujete mišiće zadnjice, i to prilikom spuštajuće faze pokreta, a ne kod podizanja, kaže kondicioni trener b.J. Gadur, fitnes direktor WorkoutMuse.com. “Mišići trpe veće opterećenje prilikom faze spuštanja, što doprinosi većem dobitku na snazi mišića”. osim estetskih koristi jačanja gluteusa, ovom vežbom aktivirate i najveći mišić u telu, a na taj način ubrzavate metabolizam. Za najbrže rezultate, radite vežbu bosi, kaže Gadur.

VEŽBA
Počnite sa 3 serije po 6 ponavljanja za svaku stranu, 3 puta nedeljno. Stavite levo stopalo na klupu tako da vam je leva noga savijena pod uglom od 90 stepeni. Zatim se popnite na klupu, ali ostavite desnu nogu da blago visi. Savijajte levo koleno i polagano spuštajte desno stopalo na tlo. Kada dodirnete tlo, potisnite se nazad u početni položaj. To je jedno ponavljanje.
https://www.youtube.com/watch?v=vR3a4WSbPAc
Title: Re: Ubedljivo najbrži način da izgradite moćne mišiće gluteusa!
Post by: xstab on April 14, 2025, 03:02:04 AM
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Title: Re: Ubedljivo najbrži način da izgradite moćne mišiće gluteusa!
Post by: xstab on August 30, 2025, 08:53:43 AM
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