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Co daje optymalny wzrost: ćwiczenia części ciała raz czy dwa razy w tygodniu?
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Ostatnio otrzymałem e-mail, w którym było napisane, że „99% kulturystów ćwiczy w zły sposób”! Kliknąłem na link i przeczytałem artykuł, którego fragmenty na prawdę miały sens i zmusiły mnie do zastanowienia się...
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 Pokaż cały artykuł...
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Notice: Use of undefined constant id_podmenu - assumed 'id_podmenu' in /var/www/clients/client3/web45/web/php/opis.php on line 78
Notice: Use of undefined constant id - assumed 'id' in /var/www/clients/client3/web45/web/php/opis.php on line 79
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Notice: Use of undefined constant galeria - assumed 'galeria' in /var/www/clients/client3/web45/web/php/opis.php on line 87
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Zbuduj monstrualną masę mięśni ud wyciskając nogami na maszynie
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Jeśli chcesz zostać właścicielem naprawdę masywnych ud, cel ten musi na stałe zagościć w twoich myślach i stać się czymś, bez czego nie możesz normalnie funkcjonować. Zapytasz, czy to aby nie przesada?
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Pokaż cały artykuł...
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Notice: Use of undefined constant id_podmenu - assumed 'id_podmenu' in /var/www/clients/client3/web45/web/php/opis.php on line 78
Notice: Use of undefined constant id - assumed 'id' in /var/www/clients/client3/web45/web/php/opis.php on line 79
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Zasady treningowe Weidera
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W tym artykule chciałabym przedstawić poszczególne metody treningu kulturystycznego. Zanim zacznę opisywanie każdej metody treningowej, zwracam uwagę, że nie można podejść do tego tematu w sposób uniwersalny.
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Pokaż cały artykuł...
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Notice: Use of undefined constant id_podmenu - assumed 'id_podmenu' in /var/www/clients/client3/web45/web/php/opis.php on line 78
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Wykuj podkowę tricepsa, prostując ramiona z krzywką na wyciągu stojąc
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Wspaniałe ramiona to nie tylko zwisające z barków płaty mięcha. Ich masa jest zrównoważona, twarda niczym granit i głęboko pocięta. Wiele wschodzących gwiazd kulturystki pragnie gigantycznych, wyrzeźbionych do samych kości ramion...
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Pokaż cały artykuł...
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Notice: Use of undefined constant id_podmenu - assumed 'id_podmenu' in /var/www/clients/client3/web45/web/php/opis.php on line 78
Notice: Use of undefined constant id - assumed 'id' in /var/www/clients/client3/web45/web/php/opis.php on line 79
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Notice: Use of undefined constant sort - assumed 'sort' in /var/www/clients/client3/web45/web/php/opis.php on line 88
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Notice: Use of undefined constant id_galerii - assumed 'id_galerii' in /var/www/clients/client3/web45/web/php/galeria_film.php on line 2
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Wykroki ze sztangą sposobem na nieziemską separację czworogłowych mięśni ud
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Wyróżniająca się separacja mięśni czworogłowych ud wymaga ogromnej ilości masy mięśniowej, w której głowy mięśni oddzielone są od siebie głębokimi kanionami. Kiedy mowa o udach na medal, przed oczami od razu stają nam masywne, pokryte prążkami nogi Jaya Cutlera...
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Pokaż cały artykuł...
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Notice: Use of undefined constant id_podmenu - assumed 'id_podmenu' in /var/www/clients/client3/web45/web/php/opis.php on line 78
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Notice: Use of undefined constant galeria - assumed 'galeria' in /var/www/clients/client3/web45/web/php/opis.php on line 87
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Tworzenie pancernych tylnych mięśni naramiennych przez boczne unoszenie hantli w opadzie ciała
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Gdy ostatnio w Waszyngtonie Sąd Najwyższy Stanów Zjednoczonych zniósł zakaz posiadania broni palnej, wiele osób stwierdziło, iż teraz wszyscy obywatele w stolicy USA zaczną gromadzić artylerię.
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Pokaż cały artykuł...
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Notice: Use of undefined constant id_podmenu - assumed 'id_podmenu' in /var/www/clients/client3/web45/web/php/opis.php on line 78
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Trening siłowy aktywuje więcej genów odpowiedzialnych za masę mięśniową niż olimpijskie podnoszenie ciężarów
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Zawsze zdumiewały mnie wyczyny siłowe zawodników startujących na olimpiadach w podnoszeniu ciężarów. Pamiętam, że w czasach, gdy byłem jeszcze trenerem, udałem się do ośrodka treningowego Gayle’a Hatcha, gdzie miałem okazję podziwiać facetów dwukrotnie...
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Pokaż cały artykuł...
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Terapia cieplna sposobem na regenerację mięśni
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Od wielu lat słyszymy, że sauna i gorące kąpiele to doskonały sposób na odmłodzenie ciała. Przebywanie w saunie lub w innym pomieszczeniu o podwyższonej temperaturze powoduje zwiększone wydzielanie potu, ale ten sam efekt osiągamy przecież na siłowni.
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Pokaż cały artykuł...
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Spięcia brzucha z użyciem ławeczki na pocięty kaloryfer
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Muszę przyznać, że ćwiczenie mięśni brzucha nie jest moim ulubionym zajęciem na siłowni. Ze wszystkich ćwiczeń na tę partię ciała chyba najbardziej lubię spięcia na ławeczce. W tych krótkich, intensywnych skurczach, przechodzących po chwili w palący ból...
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Pokaż cały artykuł...
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Podrzut sztangielek sposobem na eksplozję umięśnienia
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Stosując przez kilka lat wciąż te same ćwiczenia, warto wprowadzić trochę urozmaiceń, przynajmniej na jakiś czas. Trening ciężarowców, generujący maksymalną siłę w chwili unoszenia ciężaru, atakuje system nerwowo-mięśniowy z większą siłą i prędkością niż tradycyjne powtórzenia wykonywane przez kulturystów.
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Pokaż cały artykuł...
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Pasy i łańcuchy zwiększają siłę w wyciskaniu na ławeczce bardziej niż trening tradycyjny
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Po tym, jak Rodney „Raw Power” Roller wycisnął przed kamerami 270 kg na ławce, każdy chce znać odpowiedź na pytanie: „Jak poprawić swój wynik w wyciskaniu?”. Rodney to niesamowicie silna istota ludzka...
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Pokaż cały artykuł...
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Odpoczynek prowadzi do wzrostu masy mięśniowej
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„Nie potrafię podać recepty na sukces, ale z dużym prawdopodobieństwem jestem w stanie dać przepis na porażkę: daj kulturystom to czego chcą – łatwiejsze, dłuższe i częstsze treningi… Ja daję im to, czego potrzebują: treningi trudniejsze, krótsze i rzadsze” .
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Pokaż cały artykuł...
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Najnowsze badanie. Która pora dnia najlepiej nadaje się na trening?
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Jest 8 rano. Gracze w futbol amerykański właśnie rozpoczynają przedsezonowe bicie rekordów w wyciskaniu, przysiadzie i podrzucie. Wielu z nich wygląda, jakby się jeszcze dobrze nie obudzili, inni są cali obolali, a wymaga się od nich, by dali z siebie wszystko!
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Pokaż cały artykuł...
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Nagły wzrost testosteronu prowadzi do wzmocnienia odpowiedzi receptorów androgenowych
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„Gdyby mój trening charakteryzował się wysoką objętością, zbudowałbym wspaniałą sylwetkę z powodu mojej genetyki, jednak wątpię, bym doszedł do poziomu Mr. Olympia bez wysokiej intensywności!”
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Pokaż cały artykuł...
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Ile czasu trwa walka z przetrenowaniem
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Shawn Ray, Ronnie Coleman i inni kulturyści słyną z czegoś niezwykłego – po zawodach robią sobie przerwę w treningach. Wielu zawodników ma duże problemy z podjęciem takiego kroku, głównie z powodu psychicznego „uzależnienia” od treningu.
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Pokaż cały artykuł...
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Dynamiczne dźwiganie celem osiągnięcia hipertrofii
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Pojęcia „tempa” używamy, aby opisać szybkość ruchów wykonywanych podczas dźwigania ciężarów. Dokładniej, jest to prędkość, z jaką porusza się ciężar lub kończyna, którą wykonujemy dane ćwiczenie siłowe.
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Pokaż cały artykuł...
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Zbuduj uda o twardości granitu z wykorzystaniem maszyny Smitha
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Rozwój masy mięśniowej ud wymaga wieloletniej katorgi – w jej skład wchodzą między innymi ciężkie przysiady, robione z taką determinacją, że masz wrażenie, iż za chwilę twoje naczynia krwionośne eksplodują...
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Pokaż cały artykuł...
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Zbuduj monstrualne tricepsy przy pomocy wyciskania francuskiego z linką wyciągu
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Nie możesz oczekiwać, że wyciskanie na ławce, pompki na poręczach, wyciskanie na barki czy nawet wyciskanie francuskie w leżeniu załatwią sprawę zarówno masy, jak i głębokiej rzeźby tylnej części ramion.
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Pokaż cały artykuł...
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Zaskocz mięśnie i zmuś je do wzrostu: zmień swój trening!
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Udowodniono, że hormony takie jak GH czy testosteron odgrywają pewną rolę w hipertrofii mięśni i wzroście siły. Jedną z głównych zasad rządzących treningiem ukierunkowanym na wzrost mięśni jest krótki odpoczynek...
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Pokaż cały artykuł...
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Wyciskanie sztangi w wąskim chwycie zrewolucjonizuje twoją klatkę i ramiona
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Na wielkim ekranie rzymscy gladiatorzy zawsze pokazywani są z ogromnymi mięśniami klatki piersiowej. Reżyserowie z Hollywood zatrudniają nawet kulturystów, którzy przyodziewają rzymskie stroje i zasiadają w rydwanach...
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Pokaż cały artykuł...
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Notice: Use of undefined constant id - assumed 'id' in /var/www/clients/client3/web45/web/php/opis.php on line 79
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Notice: Use of undefined constant galeria - assumed 'galeria' in /var/www/clients/client3/web45/web/php/opis.php on line 87
Notice: Use of undefined constant sort - assumed 'sort' in /var/www/clients/client3/web45/web/php/opis.php on line 88
Notice: Use of undefined constant id_galerii - assumed 'id_galerii' in /var/www/clients/client3/web45/web/php/opis.php on line 94
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Notice: Use of undefined constant id_galerii - assumed 'id_galerii' in /var/www/clients/client3/web45/web/php/galeria_film.php on line 2
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Sposób kurczenia mięśni wpływa na ich wzrost
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W ciągu ostatnich kilku miesięcy otrzymałem wiele listów z pytaniami od czytelników zainteresowanych kwestią włączenia do treningu ruchów ekscentrycznych, aby wywołać hipertrofię mięśni. Przy treningu ekscentrycznym, czyli „obniżaniu” ciężarów celem pobudzenia wzrostu mięśni...
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Pokaż cały artykuł...
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Notice: Use of undefined constant id_podmenu - assumed 'id_podmenu' in /var/www/clients/client3/web45/web/php/opis.php on line 78
Notice: Use of undefined constant id - assumed 'id' in /var/www/clients/client3/web45/web/php/opis.php on line 79
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Notice: Undefined index: dokumenty in /var/www/clients/client3/web45/web/php/opis.php on line 85
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Spięcia z unoszeniem ud na wąską i twardą talię
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Nawet jeśli praca nad brzuchem nie należy do twoich ulubionych czynności, to wiesz, że należy ją wykonać. Jeśli przypominasz przeciętnego kulturystę, to wolisz raczej potrenować klatkę lub ramiona, a nie brzuch.
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Pokaż cały artykuł...
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Notice: Undefined index: dokumenty in /var/www/clients/client3/web45/web/php/opis.php on line 85
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Reakcja układu nerwowo-mięśniowego oraz odpowiedź hormonalna na trening kulturystyczny i siłowy
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Rodney „Raw Power” Roller kilkakrotnie wyciska 90-kilowe hantle. Co tu dużo mówić... Rodney to naprawdę mocny gość! Jednak, chociaż trenuje jak zwierzak, on też zna swoje granice. Tylko co jakiś czas zabiera się za naprawdę poważne ciężary, bo rozumie, że jego układ nerwowy jest w stanie wytrzymać tylko określone obciążenie.
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Pokaż cały artykuł...
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Notice: Use of undefined constant id - assumed 'id' in /var/www/clients/client3/web45/web/php/opis.php on line 79
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Przygotuj się na eksplozję masy ramion i przedramion dzięki uginaniu przedramion nachwytem
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Myślisz, że masz świetne albo przynajmniej niezłe ramiona? Niech cię jednak nie zwiedzie wygląd samego bicepsa – ramię to znacznie więcej niż ten mięsień, nawet z ładnym wybrzuszeniem.
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Pokaż cały artykuł...
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Notice: Use of undefined constant id - assumed 'id' in /var/www/clients/client3/web45/web/php/opis.php on line 79
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Podciąganie na maszynie na szersze plecy
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Dla większości kulturystów podciąganie nie znajduje się w czołówce ulubionych ćwiczeń na plecy. Wiąże się to głównie ze złymi doświadczeniami, które pamiętają jeszcze z czasów szkolnych, nim zaczęli na serio trenować.
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Pokaż cały artykuł...
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Notice: Use of undefined constant id_podmenu - assumed 'id_podmenu' in /var/www/clients/client3/web45/web/php/opis.php on line 78
Notice: Use of undefined constant id - assumed 'id' in /var/www/clients/client3/web45/web/php/opis.php on line 79
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Niska intensywność i wolne ruchy ze stałym napięciem powodują wzrost mięśni w tym samym stopniu, co podnoszenie ciężarów o wysokiej intensywności
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W ostatnich nowinkach z pola bitwy pisałem o tym, że jeśli chodzi o wzrost mięśni małe obciążenia nie są tak skuteczne, jak te duże. Tradycyjnie uważa się, że trening od średniej do wysokiej intensywności...
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Pokaż cały artykuł...
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Łączenie kardio z ćwiczeniami oporowymi: zabójczy trening dla mięśni?
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Właśnie skończyliście wykańczającą sesję treningową i przyszła pora na ćwiczenia kardio. Chwileczkę… zgodnie z najnowszymi doniesieniami, łączenie kardio z ćwiczeniami oporowymi może utrudniać i spowalniać rozrost mięśni.
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Pokaż cały artykuł...
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Krzyżowanie linek wyciągu zrewolucjonizuje gęstość wewnętrznej i środkowej część klatki piersiowej
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Poza most-muscular to chyba najłatwiejszy sposób na zaprezentowanie przedniej części naszej muskulatury: jej kształtu, twardości, masy i gęstości. W tej pozycji skurczowi ulegają wszystkie mięśnie ciała...
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Pokaż cały artykuł...
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Dużo powtórzeń kontra duże obciążenie. Co lepiej wpływa na wzrost mięśni?
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Wzrost mięśni to złożony proces, jednak profesjonalnych kulturystów można podzielić na 2 obozy: małe ciężary, dużo powtórzeń oraz duże ciężary. Aby mięsień miał możliwość wzrostu, musi nastąpić jego przeciążenie...
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Pokaż cały artykuł...
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Co daje większy przyrost masy mięśniowej i siły: program treningowy z progresją liniową czy z odwróconą progresją liniową?
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Mike Mentzer miał rację mówiąc, że trening to osobna dziedzina nauki. W styczniowym wydaniu Journal of Strength and Conditioning Research pojawiło się doniesienie mówiące, iż wykonując jedno i to samo ćwiczenie...
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Pokaż cały artykuł...
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Cialis podnosi poziom testosteronu
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Victor Conte ma oczywiście na myśli Viagrę. Do leczenia zaburzeń erekcji wykorzystywany jest również Cialis. Jaka jest różnica między tymi dwoma lekami? Mimo iż Viagra i Cialis działają w ten sam sposób, poprzez blokowanie enzymu fosfodiesterazy...
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Pokaż cały artykuł...
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