{"id":4737,"date":"2022-10-05T12:00:40","date_gmt":"2022-10-05T10:00:40","guid":{"rendered":"http:\/\/gutenberg.wpmasters.org\/wilco\/it-is-very-curious-to-watch-this"},"modified":"2022-10-07T10:25:26","modified_gmt":"2022-10-07T08:25:26","slug":"progressive-overload","status":"publish","type":"post","link":"https:\/\/niedobylska.com\/blog\/post\/progressive-overload\/","title":{"rendered":"Progressive overload, czyli niewielkie zwi\u0119kszenie ci\u0119\u017car\u00f3w"},"content":{"rendered":"\n

\u0106wiczysz ju\u017c jaki\u015b czas. Masz swoje ulubione ci\u0119\u017cary. Na pocz\u0105tku bylo Ci trudno \u0107wiczy\u0107 z tym obci\u0105\u017ceniem, ale dzisiaj to ju\u017c dla Ciebie piku\u015b – robisz wszystkie \u0107wiczenia poprawnie technicznie i czujesz, \u017ce przestaj\u0105 Ci sprawia\u0107 trudno\u015b\u0107. Nie widzisz poprawy w swojej sylwetce. Zastanawiasz si\u0119, czy nie do\u0142o\u017cy\u0107 sobie obci\u0105\u017cenia. W terminologii profesjonalnej nazywamy to “progressive overload<\/strong>” czyli zwi\u0119kszenie obci\u0105\u017cenia<\/strong>. Robimy progres w treningach poprzez zwi\u0119kszenie ci\u0119\u017caru u\u017cywanych hantli i sztang.<\/p>\n\n\n\n\n\n\n\n

Progres na si\u0142owni<\/h3>\n\n\n\n

Wydawa\u0142o by si\u0119, \u017ce \u0107wiczenie na si\u0142owni jest najbardziej optymalne: wychodzisz z domu, wyznaczasz czas na trening, nie masz rozpraszaczy. P\u0142acisz za karnet, korzystasz ile potrzebujesz i – przede wszystkim – nie kupujesz hantli, kt\u00f3rych zestaw kosztuje dobrze ponad tysi\u0105c z\u0142otych. Jednak\u017ce jest pewien minus: czasami urz\u0105dzenia na si\u0142owniach bywaj\u0105 \u017ale przemy\u015blane, \u017ale skonstruowane i nie pozwalaj\u0105 na stopniowy progressive overload. To znaczy, \u017ce mo\u017cesz spotka\u0107 si\u0119 z sytuacj\u0105, gdzie wyciskasz 5kg na maszynie, a nast\u0119pny poziom to ju\u017c 10kg. Co wtedy? Jak sobie poradzi\u0107?<\/p>\n\n\n\n

\"Maszyna<\/a>
(fot. Canva) Czasem urz\u0105dzenia na si\u0142owni utrudniaj\u0105 rozs\u0105dny i bezpieczny progres<\/figcaption><\/figure>\n\n\n\n
\n
\"hantle,<\/a>
(fot. Canva) Je\u015bli mo\u017cesz, zwi\u0119ksz obci\u0105\u017cenie wolnym ci\u0119\u017carem.<\/figcaption><\/figure>\n\n\n\n
\"gumy<\/a>
(fot. Canva) Mo\u017cesz u\u017cy\u0107 gum miniband<\/figcaption><\/figure>\n\n\n\n
\"opaska<\/a>
(fot. Canva) Dobrym rozwi\u0105zaniem b\u0119d\u0105 opaski obci\u0105\u017ceniowe<\/figcaption><\/figure>\n\n\n\n
\"wyciskanie<\/a>
Progresuj ilo\u015bci\u0105 wykonywanych powt\u00f3rze\u0144 na obecnych ci\u0119\u017carach<\/figcaption><\/figure>\n\n\n\n
\"Guma<\/a>
Czasem pomocne s\u0105 gumy powerband<\/figcaption><\/figure>\n

<\/figcaption><\/figure>\n\n\n\n

Poznaj moje sposoby na bezpieczny progres:<\/h3>\n\n\n\n

Mo\u017cliwo\u015bci jest kilka. Samo progresywne przeci\u0105\u017canie organizmu nie polega na d\u017awiganiu wi\u0119cej! To chodzi o dostarczenie wi\u0119kszego bod\u017aca. A to mo\u017cna uzyska\u0107 na kilka sposob\u00f3w. W zale\u017cno\u015bci od celu danego \u0107wiczenia i rodzaju dobranej progresji sugeruj\u0119:<\/p>\n\n\n\n

  1. progresowa\u0107 powt\u00f3rzeniami<\/strong>, je\u015bli Tw\u00f3j zakres to 8-10, a potrafisz technicznie wykona\u0107 11 powt\u00f3rze\u0144 to dzia\u0142aj dalej. Zmie\u0144 zakre\u015b \u0107wiczenia je\u015bli dana maszyna nie pozwala Ci \u0142atwo dok\u0142ada\u0107 ci\u0119\u017caru i dok\u0142adaj powt\u00f3rze\u0144 do zakresu nawet 15-20 powt\u00f3rze\u0144. Zbudujesz w ten spos\u00f3b si\u0142\u0119 kt\u00f3ra po pewnym czasie pozwoli Ci wej\u015b\u0107 na kolejny mo\u017cliwy ci\u0119\u017car zak\u0142adaj\u0105c mniejsz\u0105 ilo\u015b\u0107 powt\u00f3rze\u0144.
    <\/li>
  2. do\u0142o\u017cy\u0107 ci\u0119\u017caru w postaci ma\u0142ego hantla<\/strong> 1kg lub talerza 0,5kg czy 1,25kg. W zale\u017cno\u015bci od budowy maszyny pewnie mo\u017cesz go zaczepi\u0107 o pin do blokowania ci\u0119\u017caru b\u0105d\u017a po\u0142o\u017cy\u0107 go na sztabkach z ci\u0119\u017carem. Skonsultuj si\u0119 z trenerem dy\u017curuj\u0105cym czy takie praktyki s\u0105 akceptowane. Z do\u015bwiadczenia wiem, \u017ce problem z doczepianiem zewn\u0119trznego ci\u0119\u017caru zaczyna si\u0119 dopiero gdy zamykasz ci\u0119\u017carowo dan\u0105 maszyn\u0119, a to nam, kobietom, cz\u0119sto si\u0119 nie zdarza. W przypadku do\u0142o\u017cenia 0,5-1kg nie powinno by\u0107 problemu. Mo\u017cna r\u00f3wnie\u017c u\u017cy\u0107 opasek obci\u0105\u017caj\u0105cych<\/strong> (s\u0105 dost\u0119pne w obci\u0105\u017ceniach od 0.5kg do 3kg) lub gum powerband<\/strong> albo miniband<\/strong>.
    <\/li>
  3. zwolni\u0107 nieco z tempem \u0107wiczenia<\/strong>, wyd\u0142u\u017caj\u0105c faz\u0119 ekscentryczn\u0105 b\u0105d\u017a zastosowa\u0107 pauzy w spi\u0119ciu i rozci\u0105gni\u0119ciu mi\u0119\u015bnia;
    <\/li>
  4. skupi\u0107 si\u0119 jeszcze bardziej na technice i czuciu mi\u0119\u015bniowym<\/strong>. Po\u0142\u0105czenia neuronowe r\u00f3wnie\u017c potrzebuj\u0105 czasu na wykszta\u0142cenie.<\/li><\/ol>\n\n\n\n

    Pami\u0119taj, \u017ce w Progresive Overload nie chodzi tylko o ci\u0119\u017car, tylko o to aby z tygodnia na tydzie\u0144 dostarczy\u0107 wi\u0119kszy bodziec naszym mi\u0119\u015bniom.<\/p>\n","protected":false},"excerpt":{"rendered":"

    (…) czasami urz\u0105dzenia na si\u0142owniach bywaj\u0105 \u017ale przemy\u015blane, \u017ale skonstruowane i nie pozwalaj\u2026<\/div>","protected":false},"author":1,"featured_media":6753,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tpgb_global_settings":"","_crdt_document":"","footnotes":""},"categories":[99],"tags":[135,136,137,108,94,134],"class_list":["post-4737","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zbuduj-miesnie","tag-ciezar","tag-hantle","tag-jak-progresowac","tag-masa","tag-miesnie","tag-progres"],"yoast_head":"\nProgressive overload - progres obci\u0105\u017cenia dla wzrostu mi\u0119\u015bni<\/title>\n<meta name=\"description\" content=\"Czym jest pogressive overload i jak zaplanowa\u0107 zwi\u0119kszenie obci\u0105\u017cenia? Co zrobi\u0107, gdy maszyna utrudnia bezpieczny progres? 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