Jag hade ont i huvudet på förmiddagen så jag kände inte alls för att sätta mig vid datorn för att fylla i massa ansökningar osv, så jag cyklade till gymmet här i Hultsfred där mina föräldrar bor och där jag också befinner mig för tillfället.
Det var första gången jag var på ett riktigt gym sedan jag var i Gbg för en månad sen, jag har bara kunnat träna med fria vikter som jag har hemma. Det var inget stort gym men jag NJÖT! Huvudvärken försvann på en gång 😉
Det var helt tomt på gymmet, jätteskönt. Typiskt små ställen hehe.. Jag föredrar att träna ensam, det känns som att jag ger ca 80 % när jag tränar tillsammans med någon och 100 % när jag kan lyssna på min iPod och i lugn och ro bara har mig själv att tävla mot.
Jag värmde upp på crosstrainer, brukar köra tills att jag enligt maskinen har bränt 200 kcal bara för att jag vet att jag är bra uppvärmd efter det. Jag har en del motstånd så det tar bara ca 15 min.
1. Benpress. Belastningen var reglerad av lufttryck, så jag vet inte riktigt hur mycket vikt jag hade.
För att bygga muskler, för min del när det gäller t.ex. ben och rumpa kör jag så tungt som möjligt så jag precis klarar 8 långsamma reps 3 eller 4 gånger. Muskler består av olika typer av fibrer som aktiveras beroende på rörelsen, om den är långsam med låg intensivitet eller snabb.
2. Stora ryggmuskeln. 10-12 reps x 4 ggr.
3. Bål. Varannan gång gjorde jag denna övning för ländrygg, rumpa och baksida lår med 10 eller 15 kg vikt 8 reps, totalt 4 ggr.
Varannan gång sit ups för magmusklerna så många jag orkar, totalt 4 ggr.
4. Benpress liggandes 8-10 reps x 4 ggr.
Benpress tillhör tillsammans med knäböj, marklyft, bänk- och hantelpress, skivstångsrodd, skivstångs- och hantelcurl, dips, axelpress mm. basövningar.
I basövningar behövs stora rörelser och man tränar flera muskelgrupper samtidigt. Detta tillåter att man kan ha mycket belastning vilket är grundläggande för att bygga muskler.
Basövningarna må vara de tyngsta och mest obekväma övningarna, men om de får mest tid och energi får man bättre och snabbare resultat, än om man enbart fokuserar på bekväma isolationsövningar.
Man kan reglera muskelstimulansen i basövningarna beroende på kroppens position och rörelse.
Excentrisk styrketräning
När jag läste till massageterapeut fick jag lära mig att muskler tränas som bäst i ett stort rörelseomfång där den excentriska fasen, dvs. när muskeln bromsar/släpper efter, är ungefär dubbelt så lång som den kontraherande fasen, dvs. när muskeln dras ihop. Ofta slarvar folk med detta bara för att okontrollerat ta så mycket vikt som möjligt och ”slänger” upp vikten för att sedan släppa eller nästan tappa ner den, vilket inte alls bidrar till samma muskeltillväxt. Om man tränar med tekniken där kontraktionen tar ca 40 % av rörelsens totala tid och att den excentriska rörelsen tar 60 %, ökar man inte bara muskelmassan utan man minskar även risken för skador, i och med att rörelsen är mer kontrollerad.
Varför det är mer effektivt? Jo, det ska jag tala om för dig; när en muskel kontraheras så finns det två proteiner som sköter själva kontraktionen, myosin och aktin. Kontraktionen sker genom att myosinet tar tag i aktinet och drar det till sig. I den excentriska fasen, när myosinet håller emot/bromsar och släpper efter, går myosinet av, speciellt om man har hög belastning med mycket vikt.
Detta innebär att den mekaniska påfrestningen ökar betydligt vid excentriskt träning. Det är påfrestningen av muskeln som gör att den blir nedbruten, vilket leder till att kroppen börjar bygga upp den igen. Muskelcellerna ökar då i storlek, muskeln blir alltså större.
När muskeln är nedbryten och man kanske har träningsvärk behöver kroppen återhämta sig för att muskelcellerna ska kunna växa. Det är under återhämtningsprocessen, vilken egentligen är konstant om man tränar regelbundet, som det är viktigt att se till att äta bra och tillräckligt med mat. Om kroppen inte får tillräckligt med energi kommer den att bryta ner musklerna istället för att bygga dem.
Man kan förkorta tiden för återhämtning genom att se till att musklerna har god blodcirkulation. Man kan alltså träna samma muskler med lätta vikter och fler repetitioner, utan att hålla emot/bromsa vid den excentriska delen och utan att ta ut sig till max.
Alternativt tränar man kondition, statiska övningar, eller med vikter fast andra muskelgrupper vilket ger god genomströmning i hela kroppen.
Stretcha!
För att inte bli kort och stel i musklerna är det viktigt att sätta av tid för att stretcha. Jag brukar stretcha den muskel/muskelgrupp jag tränar mellan repetitionerna då man ändå vilar.
I slutet tar jag minst 20 min för att stretcha, dels med vanliga stretchövningar men också genom funktionell träning eller yogapositioner om jag känner för det, vilket är jätteskönt för att komma ner i varv men också för att dra ut fascian, alltså bindväven, som annars lätt blir kort med stelhet som följd.
Tänk dock på att muskelfibrerna redan är sönder, stretcha inte så att det gör ont. Folk slarvar eller hoppar ofta över att stretcha helt bara för att det gör ont, men det ska inte göra det! Det ska kännas, sedan stannar man i det läget där kan man spänna/kontrahera muskeln man stretchar så att blod samlas i området vilket främjar rörligheten och minskar risken för att man sträcker sig. Efter att ha spänt muskeln 5-10 sek stretchar man försiktigt ut den lite till.
Att stressa och pressa muskeln för att komma ”så långt” som möjligt gör bara att muskeln dras sönder och återhämtningstiden blir längre.
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