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Как набрать мышечную массу астенику?


[набрать мышечную массу]

Ищите способы как набрать мышечную массу без фанатичного «раскачивания»? В этой статье собраны общие принципы, которые помогут постепенно и без вреда для здоровья набрать мышечную массу. Как правило, худощавые парни желают поправиться, чтобы выглядеть более брутально, а девушки-худышки более женственно. Но и в том, и в другом случае нужно быть готовым к заметным изменениям в образе жизни. Без этого даже постоянно работая с тяжелыми весами в спортзале, вам будет сложно приблизиться к цели. Также важно осознавать, что новый образ жизни — это по сути стресс для вашего организма. К стрессу лучше адаптироваться постепенно. Чтобы не появилось желания все резко бросить!
Еще хотелось бы предостеречь вас от стремления к быстрому набору мышечной массы. Ведь все быстрое имеет свои побочные эффекты. Например, как и быстрое похудение, быстрый набор веса может спровоцировать появление растяжек.

Что должно быть в распорядке вашего дня:
-Для начала придумайте четкую мотивацию для себя. Зачем вам новое тело? Для того, чтобы солиднее выглядеть на собеседованиях, чтобы привлекать парней/девушек? Чем конкретнее и практичнее конечная цель, тем лучше.

-Приемы пищи должны стать регулярными и СТРОГО по часам. Многие знают как поправляются в армии худощавые парни. Это происходит от приема пищи в одни и те же часы. Диетологи рекомендуют при наборе массы тела перейти на шестиразовое питание. Но в реальной жизни это не всегда бывает удобно. Поэтому выстраивайте график питания под себя, но обязательно в одни и те же часы. Как в армии :-)

-Необходима более калорийная пища. Но следите при этом за качеством своего рациона. Лучше, если источниками жиров будут растительные масла, жирная рыба, орехи. Белки предпочтительно получать из нежирных источников – куриной грудки, рыбы, говядины, яичных белков, творога. Углеводы в основном должны быть медленными. Они содержатся в крупах, картофеле, бобовых.

-Рацион должен быть сбалансированным. Нельзя чтобы меню состояло, к примеру, только из белка. Известно что, белки не дают столько энергии, сколько жиры и углеводы (поэтому белковая диета может способствовать похудению, но никак не набору мышечной массы). К тому же, белки вместе с углеводами усваиваются лучше, чем по отдельности.

-Быстрые углеводы смело употребляйте в первый час после тренировки, это называется закрыть «углеводное окно». После занятий в течение 2-2,5 часов организм продолжает работать на повышенных оборотах и быстрее сжигать калории. Поэтому съеденный Вами банан, шоколадка или молочный коктейль пойдут на восстановление потраченных сил и энергии.

-Некоторое время после еды ничего не делайте. Посидите или полежите. Пища должна нормально перевариться.

-Если ваша цель не лишний жир, а мышцы — придется приучить себя к регулярным силовым тренировкам.
Мнение эксперта Оксаны Максимовой — тренер Tri-Fit Спб:
Для набора мышечной массы необходимо регулярно заниматься 3-4 раза в неделю. Рост мышц стимулируют силовые нагрузки с отягощением. Нагрузка должна быть высокой, но не максимальной. Если Вам легко выполнять упражнения — необходимо увеличивать нагрузку. Количество повторов упражнений должно быть небольшим, но с большими весами. На каждую группу мышц - не более 2 упражнений. Есть традиционные всем известные виды свободных весов — гантели, гири, штанги, но есть и более необычные — мешки с водой или песком, колеса от Камаза. Также существует два противоположных подхода в выполнении упражнений: синергисты и антогонисты. Первые считают, что за одну тренировку нужно делать упражнения на все группы мышц, а антогонисты предпочитают разделять нагрузки (например, грудь и спину тренируют в разные дни). Девушкам наверное будет ближе версия антогонистов.

-При выполнении упражнений придерживайтесь медленного темпа. Не делайте резких рывков. Сколько времени длится поднятие столько же должно быть затрачено и на опускание.

-В течение первого месяца советуем проводить тренировки в легком режиме для закрепления привычки.
Для того, чтобы привычка закрепилась сознанием необходимо следовать ей 21 день, для ее закрепления — 40 дней, для формирования 100% привычки — 90 дней. Поэтому как обычно в начале будет нелегко, но затем тело неизбежно адаптируется к стрессу и смирится с новой привычкой «хозяина».

-Мышцы растут в перерывах между тренировками. Поэтому важно давать им время на восстановление. Распределите занятия так, чтобы дни отдыха чередовались с днями тренировок.

-После тренировки нужно сделать растяжку тех мышц, которые были задействованы в упражнениях. Растяжка способствует восстановлению мышц. Если пренебречь растяжкой, то мышцам потребуется более продолжительное время на восстановление.

-Особое место в вашей жизни должен занимать полноценный сон, не менее 8-ми часов в сутки. Опять же по причине того, что мышцы растут во время отдыха, а особенно во время сна.

-Перед сном очень полезно гулять. После свежего воздуха улучшается пищеварение и крепче сон.

-Отрегулируйте питьевой режим. В дни отдыха выпивайте около 1,5- 2 литров воды, а в дни тренировок к этому объему надо добавить резервный запас - 400 мл. за 1-1,5 ч. до тренировки и каждые 15-20 мин. По 100 мл. во время тренировки. Употребление меньшего объема воды приводит к быстрой утомляемости и падению силовых показателей.

- Следите за прогрессом. Обзаведитесь хорошими электронными весами, которые показывают изменения в жировой и мышечной тканях. Фотографируйте себя в полный рост каждые 3 месяца.

Что надо исключить из своей жизни:
-Необходимо убрать перекусы на бегу. Так как такая пища плохо переваривается, а также вы перебиваете аппетит перед нормальным приемом пищи.

-Придется бросить курить. Курильщики теряют от 100 до 150 ккал в день. О том, что бросившие курить, поправляются, многие тоже знают, но не все в силах расстаться с этой привычкой. Здесь конечно важен вопрос мотивации и выбранный вами способ избавления от никотиновой зависимости. Об этом мы напишем в другой статье.

-Ваш рацион не должен изобиловать кондитерскими и мучными изделиями, если опять же ваша цель — мышцы, а не жир.

Анастасия Ковалевская.

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