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Броят на повторенията зависи от вашите цели и предпочитания. Много атлети тренират с тежки килограми в рамките на 4-6 повторения, докато фитнес любителите правят между 6-12 повторения за постигане на мускулна хипертрофия. Ако искате да изпомпите мускулите е необходимо да правите 12 и повече повторения. В зависимост от целите ви можете да изберете един от следните варианти: 1-6 повторения = сила 6-8 повторения = баланс между сила и хипертрофия 8-10 повторения = хипертрофия и малко сила 10-12 повторения = хипертрофия и малко издръжливост 12-15 повторения = издръжливост и малко хипертрофия 15-20 повторения = издръжливост Ако сте доволни от размера на мускулите си или тренирате спорт, в който ви трябва повече сила, препоръчвам да се насочите към варианта с най-малко повторения. Този тип серии са изключително натоварващи - подходящи са за по-напреднали спортисти, тъй като е необходима перфектна техника на изпълнение, за да се предпазите от контузии в ставите. Тези от вас, които искат да повишат мускулната си маса, препоръчвам да се задържате в интервала 6-12 повторения. Почивайте между 60 и 90 секунди след всяка серия Ако искате да подобрите издръжливостта си, правете между 12-20 повторения. Тъй като целта е издръжливост, не прекалявайте с почивките между сериите - не повече от 30-60 секунди. Можем ли да комбинираме предимствата на различните методи? Когато искате да комбинирате предимствата на различните методи и да постигнете едновременно сила и мускулен растеж, трябва да правите серии с различен брой повторения. Първият вариант е в една седмица да наблегнете на мускулната хипертрофия, а в друга да тренирате за повече сила. Вторият вариант е да използвате фитнес метода пирамида, при който увеличавате тежестта при всяка серия, като намаляте повторенията. Най-добре е да си зададете някакъв диапазон. Например 3 серии по 8-12 повторения. По този начин ще знаете кога е дошло времето да качите килограмите, без да се пресилвате. Пример Първа седмица: 50 кг - 8 повторения. Втора седмица: 50 кг - 9 повторения Трета седмица: 50 кг - 10 повторения Четвърта седмица: 50 кг - 12 повторения (време е да увеличите килограмите) Пета седмица: 55 кг - 8 повторения Означават ли повечето повторения по-голяма загуба на мазнини? Многобройните повторения няма да ви помогнат да изгорите повече мазнини, но определено ще направят силовата ви тренировка по-малко ефективна. Опитайте се да се вместите през повечето време в диапазона на хипертрофията (8-12 повторения). Запомнете, че мазнините се горят, когато сме в калориен дефицит. Ако прекалявате често с повторенията, ще изгорите голяма част от мускулите си, което забавя метаболизма. По тази причина е безсмислено да правите повече от 20 повторения на серия, а в повечето случаи и 20 са много!
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The number of reps depends on your goals and preferences. Many athletes train with heavy weight within 4-6 repetitions, while fitness enthusiasts do somewhere between 6-12 repetitions to achieve muscle hypertrophy. If you want to pump your muscles you need to do 12 or more reps. Depending on your goals, you can select one of the following options: 1-6 reps = strength 6-8 reps = balance between strength and hypertrophy 8-10 reps = hypertrophy and some strength 10-12 reps = hypertrophy and some endurance 12-15 reps = durability and some hypertrophy 15-20 reps = durability If you are satisfied with the size of your muscles or you practice sport in which you need more power, I recommend to go for the option with the least repetition. This type of series is extremely demanding - suitable for more advanced athletes, as it requires a perfect technique to prevent injuries in the joints. Those of you who want to increase muscle mass, I recommend to… Read more → Training principles The number of reps depends on your goals and preferences. Many athletes train with heavy weight within 4-6 repetitions, while fitness enthusiasts do somewhere between 6-12 repetitions to achieve muscle hypertrophy. If you want to pump your muscles you need to do 12 or more reps. Depending on your goals, you can select one of the following options: 1-6 reps = strength 6-8 reps = balance between strength and hypertrophy 8-10 reps = hypertrophy and some strength 10-12 reps = hypertrophy and some endurance 12-15 reps = durability and some hypertrophy 15-20 reps = durability If you are satisfied with the size of your muscles or you practice sport in which you need more power, I recommend to go for the option with the least repetition. This type of series is extremely demanding - suitable for more advanced athletes, as it requires a perfect technique to prevent injuries in the joints. Those of you who want to increase muscle mass, I recommend to… Before we begin, we must make an important clarification: What do we mean when we say cardio workout? At first, the question may seem simple but is not. "Cardio" is short for cardiovascular exercise. This is a type of workouts loading the cardiovascular system." I.e. any activity that increases the heart rate and improves the function of cardiovascular system is cardio. This can be power fitness training with weights, high-intensity interval training, running, cycling, swimming, dancing, CrossFit, cangoo, box, even walking up stairs. But we all know that when we say "cardio" we don’t mean all this. Most people (including me) use the word "cardio" as a description of aerobic training (aerobics). During cardio muscles function in aerobic mode - breathing and heartbeat increase to ensure the supply of oxygen to the muscles. We are talking about a low to moderate intensity exercise, characterized by rhythmic and monotonous pace which we can keep for a long… Read more → Many of you are probably facing the same dilemma: To gain mass or to lose fat? If you want to achieve some progress you must resolve this problem. Otherwise you will be in eternal stagnation (plateau)! But before we go deeper into the matter, let's clarify the difference of “gaining” and “cleaning”: If you are gaining mass, then your main goal is to develop your muscles (general cycle). If you are “cutting” your main goal is to burn fat (competitive cycle). You might be wondering why you had to choose between the two. Can’t you just gain muscles and burn fat at the same time? Unfortunately it is almost impossible (unless you're a beginner and you have a high body fat %). Therefore, in most cases, you have to emphasize on building muscle mass or on fat loss. There are two approaches: right and wrong Unfortunately, most people don’t distinguish the two. To achieve the best results: While you’re bulking you need to gain muscle… Read more → Hello, friends and readers of Fitbg.net! Every day I have to answer the question “What to do first: Cardio and strength training?” So I decided to synthesize precise and clear answer and to share it with you in my personal blog. What is the difference between these two types of workouts? Monotonous cardio in which you sustain pulse in a relatively stable range is a type of aerobic workout. It is important to make a distinction with HIIT workouts which are a mixture of anaerobic and aerobic mode: alternating high intensity and low intensity intervals. Here we will talk about traditional cardio and strength (anaerobic) workouts. What is the difference between them? In the aerobic workout your muscles use oxygen to burn carbohydrates and fat, while with anaerobic loads, muscle cells rely on chemical reactions without the participation of oxygen - the energy source is glycogen. Aerobic or anaerobic workout: What to do first? If you go in a gym and look around, most… Read more → I often see people who are training for the first time or have been in the gym for a short time. And as most of the other newbies, these people start copying their friends or people around them, which is wrong and can be harmful for them. If you are a new fitness enthusiast I suggest you to value your health and follow these 10 simple rules for safe training. Rule #1: Don’t copy others Don’t copy the workouts of the most famous culturists from the magazines and don’t replicate the exercises of the more advanced members in the gym. These training programs are for people with long and rich fitness culture, knowledge and years of experience. They are not for rookies. Rule #2: Plan your workouts in advance It’s best to start with 3 workouts a week, where in one of them you train all muscle groups (1 exercise for every muscle group). Rule #3: Set yourselves realistic goals We all know you can’t get the body you want in just 2 months. This sport requires… Read more → I’ll start this article with the tale for the hare and the turtle. We all know the hare quickly and vigor starts the contest, until he decides to rest under a tree. At the same time, without hurrying and giving up, slowly but steadily the turtle outrivals the hare and wins. Great story, but is that really how it is in sports and training? Yes, the turtle does win, but the hare runs all the distance for a much shorter time, manages to rest and, to be honest – he’s the cooler one. If we look at the animal kingdom – the fastest animals look more athletic and graceful. I don’t know about you, but I prefer to be like the hare! The message I want to send with this fairy tale is that if you really want to get in shape you shouldn’t train like a turtle – slowly, sluggishly and boring, but like a hare – fast, energetic and with a short rest pauses. To prove I don’t twaddle and the intensity of the training is more important than its duration… Read more → In the previous article of the series “Fat loss secrets” we learned more about the metabolism of fat. There are dozens of ways to improve metabolism: with detoxification, facilitate digestion, getting enough sleep and so on. These little changes help the biochemical processes in the body. The advice I gave you if you want to burn fat effectively is to increase your muscle mass. The idea is not to become bodybuilders but to increase you basal metabolism rate (BMR). You will find more on this subject here. But this is not all you need to know. Metabolism of fat is only one side of the coin. Mobilization of fat is the other. Burning fat always goes through 3 stages: mobilization, transportation and oxidation. In the first stage – mobilization, the fat is being “brought out” of the fat cells and then transported in muscles, where they serve as an energy resource. It’s important to know that our body don’t give up on its energy reserves that easy. And… Read more → I thought of naming this article “Metabolism, mobilization of fats and overall approach to fat loss”, but I quickly changed my thoughts. As this subject is vast and everyone have their own opinion on the matter, I decided it is more appropriate to divide it into 3 parts, which I’m going to publish separately. Every day I read facebook opinions, blog posts and articles for slimming, written by intelligent and capable people and still most of them are missing the point of the problem. Fat loss is complicated physiological process and I’m sorry if I’m to burst your bubble, but it is not boiled down to just EATING LESS AND MOVING MORE!!! Yes, there is an element of truth in this statement but if you want fast and lasting results there is a far more efficient way. Burning fat is simple, but not easy. You need to put effort – just understanding the metabolism mechanisms and mobilization of fat is not enough. At the very beginning I’ll emphasize on the… Read more → It can be said a lot about postworkout nutrition. This is the most important meal of the day. If you don't eat the right foods after workout, you are seriously undermining your efforts. Why is it so important to eat after exercising? After you finish your workout your body is exhausted and most of the glycogen in your muscles is exhausted. Within the next 35-45 minutes (the so called "metabolic window") your body soaks up nutrients like a sponge in order to restore glycogen and repair broken muscle fibers. There are different techniques for better recovery. Most people consume simple carbohydrates (dextrose) in combination with fast-absorbing protein (usually whey protein) immediately after workout. Why? Because simple carbs raise insulin levels and insulin is the key that opens the door and lets amino acids from the protein to enter in the muscles cells. What do we achieve with this? You stop catabolic processes in the body and initiate anabolic… Read more →