{"id":4237,"date":"2016-01-06T17:21:20","date_gmt":"2016-01-06T15:21:20","guid":{"rendered":"http:\/\/xenobg.com\/?p=4237"},"modified":"2018-06-12T12:27:19","modified_gmt":"2018-06-12T09:27:19","slug":"12-reguli-ale-lui-dorian-yates-pentru-muschi","status":"publish","type":"post","link":"https:\/\/xenobg.com\/ro\/12-%d0%bf%d1%80%d0%b0%d0%b2%d0%b8%d0%bb%d0%b0-%d0%bd%d0%b0-%d0%b4%d0%be%d1%80%d0%b8%d0%b0%d0%bd-%d0%b9%d0%b5%d0%b9%d1%82%d1%81-%d0%b7%d0%b0-%d0%bc%d1%83%d1%81%d0%ba%d1%83%d0%bb%d0%b8\/","title":{"rendered":"Cele 12 reguli ale lui Dorian Yates pentru construirea mu\u0219chilor"},"content":{"rendered":"

De 6 ori Mr. Olympia recomand\u0103: antreneaz\u0103-te din greu \u0219i scurt, m\u0103n\u00e2nc\u0103 bine, odihne\u0219te-te suficient, crede \u00een tine!<\/em><\/strong><\/p>\n

La \u00eenceput am ezitat s\u0103 dau sfaturi despre cum s\u0103 dezvol\u021bi masa muscular\u0103, pentru c\u0103 sun\u0103 banal pentru mul\u021bi \u0219i nu vreau s\u0103 repet articole de acest gen. De asemenea, nu vreau s\u0103 insult inteligen\u021ba cititorilor, deoarece presupun c\u0103 majoritatea au trecut de stadiul de \u00eencep\u0103tor. Dar apoi m-am g\u00e2ndit: de ce s\u0103 nu consolid\u0103m elementele de baz\u0103? \u00cent\u0103rirea principiilor care sunt esen\u021biale pentru c\u00e2\u0219tigarea masei musculare este o \u0219tiin\u021b\u0103 vindec\u0103toare. Dac\u0103 nu ar fi, ar exista mult mai mul\u021bi b\u0103rba\u021bi musculo\u0219i pe str\u0103zi. Cei mai mul\u021bi practican\u021bi de exerci\u021bii fizice rateaz\u0103 sfaturile de baz\u0103 , deoarece cred c\u0103 le \u0219tiu pe toate. Poate c\u0103 \u0219tiu, dar a \u0219ti \u0219i a face sunt dou\u0103 lucruri diferite, nu crede\u021bi? Fie c\u0103 v\u0103 antrena\u021bi de o s\u0103pt\u0103m\u00e2n\u0103 sau de 20 de ani, nu este niciodat\u0103 o pierdere s\u0103 negocia\u021bi elementele de baz\u0103.<\/p>\n

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  1. Antrena\u021bi-v\u0103 intens pentru a stimula cre\u0219terea muscular\u0103<\/strong><\/li>\n<\/ol>\n

    \"Dorian<\/a>Toat\u0103 lumea crede c\u0103 se antreneaz\u0103 din greu. Dar mul\u021bi habar nu au ce \u00eenseamn\u0103 cu adev\u0103rat un antrenament s\u0103n\u0103tos. Exist\u0103 o teorie, probabil \u00eemprumutat\u0103 din antrenamentul unora dintre profesioni\u0219tii actuali, conform c\u0103reia seturile nu trebuie s\u0103 fie f\u0103cute p\u00e2n\u0103 la e\u0219ec. Fi\u021bi siguri c\u0103 aducerea seturilor la e\u0219ec este singura modalitate de a stimula cre\u0219terea ulterioar\u0103. Cre\u0219terea muscular\u0103 este o adaptare la stres. Exist\u0103 opinii conform c\u0103rora poate este nevoie de ceva mai pu\u021bin de 100 la sut\u0103. \u0218i c\u00e2t de mult este asta - 87 sau 92 la sut\u0103? Singura modalitate de a v\u0103 asigura c\u0103 antrenamentul dvs. este suficient de intens pentru a induce cre\u0219terea este s\u0103 face\u021bi seturile p\u00e2n\u0103 la cedare, adic\u0103 p\u00e2n\u0103 c\u00e2nd nu pute\u021bi face o alt\u0103 repet\u021bie \u00een ciuda efortului maxim. Unele seturi pot fi realizate chiar folosind tehnici precum \u201erepet\u0103ri for\u021bate\u201c, \u201epauz\u0103-repaus\u201c sau seturi abandonate. Dar nu v\u0103 l\u0103sa\u021bi p\u0103c\u0103li\u021bi s\u0103 crede\u021bi c\u0103 orice efort mai mic dec\u00e2t efortul maxim v\u0103 va aduce rezultatele pe care le c\u0103uta\u021bi. Construirea masei musculare este o munc\u0103 al naibii de grea, nu pentru cei lene\u0219i sau cei care nu suport\u0103 durerea!<\/p>\n

     <\/p>\n

      \n
    1. Ridica\u021bi greut\u0103\u021bi mari, dar p\u0103stra\u021bi o form\u0103 bun\u0103<\/strong><\/li>\n<\/ol>\n

      Intervalul de repet\u0103ri pe care \u00eel consider cel mai productiv \u00een stimularea cre\u0219terii este de 6 - 8 repet\u0103ri pentru partea superioar\u0103 a corpului \u0219i de 8 - 12 (uneori 15) pentru partea inferioar\u0103 a corpului. Nu v\u0103 l\u0103sa\u021bi p\u0103c\u0103li\u021bi de faptul c\u0103 unii profesioni\u0219ti fac 15 - 20 de repet\u0103ri pentru partea superioar\u0103 a corpului \u0219i chiar mai multe pentru partea inferioar\u0103 a corpului, nu a\u021bi crede c\u0103 ar func\u021biona la fel pentru dvs. Acesta poate fi modul \u00een care acest profesionist se antreneaz\u0103 acum, dar pute\u021bi paria c\u0103 nu a f\u0103cut aceste volume antren\u00e2ndu-se at\u00e2t de u\u0219or. Este nevoie de greut\u0103\u021bi mari pentru a construi masa \u0219i densitatea muscular\u0103. Ridicarea \u0219i ap\u0103sarea pe banc\u0103 a greut\u0103\u021bilor grele, de asemenea, nu v\u0103 va da rezultate dac\u0103 forma selectat\u0103 pentru a angaja grupul muscular specific nu este aplicat\u0103 cu precizie . Acesta trebuie men\u021binut sub tensiune suficient de mult timp pentru a provoca schimb\u0103ri la nivel celular. Acest lucru \u00eencepe procesul de recuperare \u0219i cre\u0219tere. Scopul ar trebui s\u0103 fie s\u0103 v\u0103 antrena\u021bi cu c\u00e2t mai mult\u0103 greutate posibil, dar numai atunci c\u00e2nd grupul muscular vizat face munca. De exemplu, bicep\u0219ii vor avea rezultate mult mai bune dac\u0103 v\u0103 flexa\u021bi cu 54 kg (120 de lire) dec\u00e2t dac\u0103 v\u0103 flexa\u021bi \u0219i balansa\u021bi 90 kg (200 de lire) cu lats, ceea ce va pune mai mult\u0103 presiune pe umeri \u0219i partea inferioar\u0103 a spatelui.<\/p>\n

      Vitamine cu ac\u021biune de STEROID?! Vezi AICI<\/a><\/p><\/blockquote>\n

        \n
      1. Nu c\u0103de\u021bi niciodat\u0103 \u00een capcana \u201emai mult este mai bine\u201c<\/strong><\/li>\n<\/ol>\n

        Acesta este lucrul \u00een leg\u0103tur\u0103 cu care majoritatea culturistilor devin confuzi. Dac\u0103 3 seturi sunt bune, atunci 6 ar trebui s\u0103 fie mai bune. Dac\u0103 45 de minute de antrenament dau rezultate bune, ei presupun adesea c\u0103 90 de minute, chiar 2 ore, le vor da rezultate mai bune. Ei m\u0103resc zilele de antrenament din s\u0103pt\u0103m\u00e2n\u0103 de la trei la patru, cinci, \u0219ase, uneori chiar \u0219apte! Prea mult\u0103 munc\u0103 \u00een antrenament duce foarte repede la supraantrenament. Aceasta este o stare insidioas\u0103 \u00een care majoritatea victimelor nici nu realizeaz\u0103 c\u0103 au c\u0103zut. Regretatul Arthur Jones a spus-o \u00eentr-un mod perfect: \u201eTe po\u021bi antrena greu sau te po\u021bi antrena mult, dar niciodat\u0103 am\u00e2ndou\u0103\u201c.\u201c<\/p>\n

          \n
        1. Acorda\u021bi timp pentru o recuperare corespunz\u0103toare<\/strong><\/li>\n<\/ol>\n

          \"Dorian<\/a>Recuperarea merge m\u00e2n\u0103 \u00een m\u00e2n\u0103 cu tot ceea ce am discutat p\u00e2n\u0103 acum. Aminti\u021bi-v\u0103, nu cre\u0219te\u021bi \u00een timp ce sunte\u021bi \u00een sala de sport. Pute\u021bi doar stimula cre\u0219terea, dar aceasta nu se va \u00eent\u00e2mpla niciodat\u0103 dac\u0103 nu oferi\u021bi corpului suficient timp pentru a se recupera. Unii oameni \u00ee\u0219i separ\u0103 antrenamentele \u00een func\u021bie de grupa muscular\u0103 , dar nu reu\u0219esc s\u0103 \u00een\u021beleag\u0103 c\u0103, f\u0103c\u00e2nd acest lucru, continu\u0103 s\u0103 \u00ee\u0219i streseze sistemul nervos central de fiecare dat\u0103 c\u00e2nd se antreneaz\u0103. Am observat acest lucru la mul\u021bi culturisti care se antreneaz\u0103 cu greut\u0103\u021bi mai mult de dou\u0103 zile la r\u00e2nd. Mai devreme sau mai t\u00e2rziu apare supraantrenarea.<\/p>\n

            \n
          1. Evita\u021bi exerci\u021biile care nu sunt potrivite pentru structura corpului dumneavoastr\u0103<\/strong><\/li>\n<\/ol>\n

            Dac\u0103 al\u021bii fac anumite exerci\u021bii, cum ar fi ridicarea de pe o banc\u0103 sau genuflexiunile, nu \u00eenseamn\u0103 c\u0103 trebuie s\u0103 le face\u021bi \u0219i dumneavoastr\u0103. \u00centotdeauna vor exista exerci\u021bii pentru fiecare dintre noi care pur \u0219i simplu nu se potrivesc biomecanicii noastre. De exemplu, am descoperit la \u00eenceputul carierei mele (pe calea cea grea) c\u0103 nu ar trebui s\u0103 fac squats. \u00cen schimb, le-am schimbat cu bench presses, hack squats \u0219i squats pe o ma\u0219in\u0103 smit \u0219i a\u0219a am reu\u0219it s\u0103-mi construiesc picioarele f\u0103r\u0103 s\u0103 m\u0103 r\u0103nesc.<\/p>\n

              \n
            1. Nu ignora\u021bi sau subestima\u021bi niciodat\u0103 importan\u021ba nutri\u021biei<\/strong><\/li>\n<\/ol>\n

              Antreneaz\u0103-te c\u00e2t de mult vrei, dar nu po\u021bi construi mas\u0103 muscular\u0103 f\u0103r\u0103 a oferi corpului t\u0103u elementele de baz\u0103 de care are nevoie sub form\u0103 de proteine, carbohidra\u021bi \u0219i gr\u0103simi.Trebuie s\u0103 fii la fel de dedicat \u0219i consecvent \u00een alimenta\u021bie precum e\u0219ti \u00een antrenament pentru a vedea rezultate. At\u00e2ta timp c\u00e2t sunte\u021bi treaz, ar trebui s\u0103 m\u00e2nca\u021bi la fiecare 2 - 3 ore, f\u0103r\u0103 scuze. Acest lucru \u00eenseamn\u0103 c\u0103 preg\u0103tirea mesei va dura mai mult, dar este necesar. M\u00e2ncarea de calitate va construi mu\u0219chi de calitate. Stai departe de fast-food \u0219i junk food, dac\u0103 nu vrei s\u0103 ar\u0103\u021bi ca un gunoi.<\/p>\n

              \u0218tii care sunt hormonii tinere\u021bii? Vezi AICI<\/a><\/p><\/blockquote>\n

                \n
              1. F\u0103-\u021bi treaba c\u00e2nd e\u0219ti \u00een sal\u0103<\/strong><\/li>\n<\/ol>\n

                Pute\u021bi vedea o mul\u021bime de oameni \u00een s\u0103lile de sport ast\u0103zi, vorbind mai mult, trimi\u021b\u00e2nd mesaje sau spun\u00e2nd tuturor pe Facebook c\u00e2t de greu este antrenamentul lor, \u00een loc s\u0103 se antreneze cu adev\u0103rat serios. Aceasta este \"Dorian<\/a>Este o alegere personal\u0103, dar nu v\u0103 a\u0219tepta\u021bi s\u0103 v\u0103 construi\u021bi un fizic grozav dac\u0103 nu munci\u021bi din greu. C\u00e2nd am concurat, nu am vorbit \u00een timpul antrenamentelor, nici m\u0103car nu mi-am l\u0103sat ochii s\u0103 se \u00eent\u00e2lneasc\u0103 cu al\u021bii \u00een sal\u0103. Eram acolo pentru a-mi face treaba. A\u0219a trebuie s\u0103 proceda\u021bi dac\u0103 vre\u021bi s\u0103 deveni\u021bi mai mari dec\u00e2t obi\u0219nuitul participant la sal\u0103.<\/p>\n

                  \n
                1. Nu mai c\u0103uta\u021bi \u201eurm\u0103toarea metodologie unic\u0103\u201c<\/strong><\/li>\n<\/ol>\n

                  Exist\u0103 \u00eentotdeauna o nou\u0103 metodologie de antrenament care promite rezultate ridicate. Mul\u021bi culturisti aspiran\u021bi sunt confuzi \u0219i \u00eengrijora\u021bi cu privire la cea pe care s\u0103 o foloseasc\u0103, tem\u00e2ndu-se c\u0103 s-ar putea s\u0103 nu o aleag\u0103 pe cea mai bun\u0103. Cu unele dintre aceste metodologii, totul este f\u0103cut mai complicat doar pentru a p\u0103rea mai \u0219tiin\u021bific. Asta ar fi foarte frumos dac\u0103 ar func\u021biona mai bine, dar p\u00e2n\u0103 acum niciuna dintre ele nu a ar\u0103tat rezultate mai bune dec\u00e2t cele de baz\u0103. Antrena\u021bi-v\u0103 intens \u0219i scurt cu c\u00e2teva exerci\u021bii de baz\u0103, apoi p\u0103r\u0103si\u021bi sala de sport pentru a m\u00e2nca \u0219i a v\u0103 odihni. Este at\u00e2t de simplu!<\/p>\n

                    \n
                  1. Odihni\u021bi-v\u0103 suficient \u0219i limita\u021bi petrecerile<\/strong><\/li>\n<\/ol>\n

                    La fel cum nu ve\u021bi observa rezultate bune f\u0103r\u0103 o nutri\u021bie adecvat\u0103, ave\u021bi nevoie \u0219i de suficient somn. Dac\u0103 stai afar\u0103 pentru perioade lungi de timp \u0219i te epuizezi \u0219i mai mult, vei reduce semnificativ masa muscular\u0103 pe care o c\u00e2\u0219tigi. Dac\u0103 insi\u0219ti foarte mult s\u0103 stai treaz p\u00e2n\u0103 t\u00e2rziu sau e\u0219ti nevoit, asigur\u0103-te c\u0103 ai op\u021biunea unui somn de dup\u0103-amiaz\u0103 a doua zi. A nu dormi suficient \u00eenseamn\u0103 c\u0103 nu te vei recupera \u0219i nu vei cre\u0219te. \u00cen ceea ce prive\u0219te alcoolul \u0219i drogurile stimulente, ambele \u00ee\u021bi pot afecta grav cuceririle musculare. Trebuie s\u0103 decizi care este mai important pentru tine \u0219i s\u0103 ac\u021bionezi \u00een consecin\u021b\u0103.<\/p>\n

                     <\/p>\n

                    Suplimente pentru sport, s\u0103n\u0103tate frumuse\u021be \u0219i longevitate! Vezi AICI<\/a><\/p><\/blockquote>\n

                     <\/p>\n

                      \n
                    1. Utiliza\u021bi suplimente nutritive<\/strong><\/li>\n<\/ol>\n

                      \"dorian<\/a>Alimentele sunt, desigur, cea mai important\u0103 parte a dietei tale, dar nu neglija beneficiile suplimentelor moderne. Pudrele proteice v\u0103 pot ajuta s\u0103 ob\u021bine\u021bi toate proteinele \u0219i mesele de care ave\u021bi nevoie pentru zi, alte tipuri de suplimente, cum ar fi creatina, L-Glutamina \u0219i formulele pre-antrenament v\u0103 vor ajuta s\u0103 v\u0103 antrena\u021bi mai greu \u0219i s\u0103 v\u0103 recupera\u021bi mai complet. De asemenea, ar trebui s\u0103 lua\u021bi multivitamine , vitamina C \u0219i complexul B , \u0219i ulei de pe\u0219te. Cu ele un corp s\u0103n\u0103tos cre\u0219te mai bine.<\/p>\n

                        \n
                      1. Nu v\u0103 baza\u021bi pe steroizi (\u0219i altele asemenea)<\/strong><\/li>\n<\/ol>\n

                         <\/p>\n

                        Problema pe care o v\u0103d \u00een ultimii ani este c\u0103 din ce \u00een ce mai mul\u021bi antrenori cred c\u0103 anabolizantele sunt totul. Nu se antreneaz\u0103 at\u00e2t de mult pe c\u00e2t ar trebui, nici m\u0103car nu m\u0103n\u00e2nc\u0103 bine pentru c\u0103 ei cred c\u0103 preparatele \u00eei vor ajuta cu toate eforturile lips\u0103 \u00een aceste domenii. Uit\u0103 de asta. Un tip care depune efort maxim \u00een antrenamentele sale, m\u0103n\u00e2nc\u0103 bine, se odihne\u0219te suficient \u0219i folose\u0219te cantit\u0103\u021bi moderate de preparate anabolizante va ar\u0103ta mult mai bine dec\u00e2t un lene\u0219 care folose\u0219te doze uria\u0219e de steroizi.<\/p>\n

                          \n
                        1. Crede\u021bi c\u0103 ve\u021bi reu\u0219i<\/strong><\/li>\n<\/ol>\n

                          Mai presus de orice, trebuie s\u0103 credem \u00een noi \u00een\u0219ine \u0219i \u00een abilit\u0103\u021bile noastre. Nimic nu se \u00eent\u00e2mpl\u0103 p\u00e2n\u0103 c\u00e2nd mintea \"Dorian<\/a>realiza\u021bi acest lucru. Unii vor \u00eencerca s\u0103 v\u0103 descurajeze \u0219i s\u0103 v\u0103 minimalizeze obiectivele spun\u00e2ndu-v\u0103 c\u0103 sunt imposibile \u0219i ridicole. De aceea, trebuie s\u0103 fii sigur\u0103 \u00een inima \u0219i sufletul t\u0103u c\u0103 vei ob\u021bine fizicul pe care \u021bi-l dore\u0219ti. Trebuie s\u0103 crezi \u00een tine, chiar dac\u0103 nimeni altcineva nu o face, mai ales dac\u0103 ceilal\u021bi nu o fac. Culturismul este considerat un efort pur fizic, dar eu am descoperit c\u0103 mintea joac\u0103 cel mai important rol \u0219i te conduce \u00een tot ceea ce faci. Dac\u0103 vrei s\u0103 fii mare, g\u00e2ndurile tale trebuie s\u0103 fie \u0219i ele mari!<\/p>\n

                           <\/p>\n

                          Surs\u0103: Dezvoltarea muscular\u0103<\/a><\/p>\n

                           <\/p>\n

                           <\/p>\n

                          \n

                          Am c\u00e2\u0219tigat \u00eencrederea unor sportivi \u0219i medici celebri! Vede\u021bi cine sunt ei \u0219i ce spun despre noi<\/a><\/h2>\n<\/blockquote>","protected":false},"excerpt":{"rendered":"

                          6-\u043a\u0440\u0430\u0442\u043d\u0438\u044f\u0442 \u041c\u0438\u0441\u0442\u044a\u0440 \u041e\u043b\u0438\u043c\u043f\u0438\u044f \u0441\u044a\u0432\u0435\u0442\u0432\u0430: \u0422\u0440\u0435\u043d\u0438\u0440\u0430\u0439\u0442\u0435 \u0437\u0434\u0440\u0430\u0432\u043e \u0438 \u043a\u0440\u0430\u0442\u043a\u043e, \u0445\u0440\u0430\u043d\u0435\u0442\u0435 \u0441\u0435 \u043f\u0440\u0430\u0432\u0438\u043b\u043d\u043e, \u043f\u043e\u0447\u0438\u0432\u0430\u0439\u0442\u0435 \u0434\u043e\u0441\u0442\u0430\u0442\u044a\u0447\u043d\u043e, \u0432\u044f\u0440\u0432\u0430\u0439\u0442\u0435 \u0432 \u0441\u0435\u0431\u0435 \u0441\u0438! \u041f\u044a\u0440\u0432\u043e\u043d\u0430\u0447\u0430\u043b\u043d\u043e \u0441\u0435 \u043a\u043e\u043b\u0435\u0431\u0430\u0435\u0445 \u0434\u0430\u043b\u0438 \u0434\u0430 \u0434\u0430\u0432\u0430\u043c \u0441\u044a\u0432\u0435\u0442\u0438 \u043a\u0430\u043a \u0441\u0435 \u0433\u0440\u0430\u0434\u0438 \u043c\u0443\u0441\u043a\u0443\u043b\u043d\u0430 \u043c\u0430\u0441\u0430, \u0437\u0430\u0449\u043e\u0442\u043e \u0442\u043e\u0432\u0430 \u0437\u0432\u0443\u0447\u0438 \u0437\u0430 \u043c\u043d\u043e\u0437\u0438\u043d\u0430 \u0431\u0430\u043d\u0430\u043b\u043d\u043e, \u0430 \u0438 \u043d\u0435 \u0438\u0441\u043a\u0430\u043c \u0434\u0430 \u043f\u043e\u0432\u0442\u0430\u0440\u044f\u043c\u00a0 \u043f\u043e\u0434\u043e\u0431\u043d\u0438 \u0441\u0442\u0430\u0442\u0438\u0438. \u00a0\u0421\u044a\u0449\u043e \u043d\u0435 \u0436\u0435\u043b\u0430\u044f \u0434\u0430 \u043e\u0431\u0438\u0436\u0434\u0430\u043c \u0438\u043d\u0442\u0435\u043b\u0438\u0433\u0435\u043d\u0442\u043d\u043e\u0441\u0442\u0442\u0430 \u043d\u0430 \u0447\u0438\u0442\u0430\u0442\u0435\u043b\u0438\u0442\u0435, \u0442\u044a\u0439 \u043a\u0430\u0442\u043e \u043f\u0440\u0435\u0434\u043f\u043e\u043b\u0430\u0433\u0430\u043c , 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