رياضةتغذيةكمال الأجسام

أهم الأساليب المتبعة في كمال الأجسام 2021

يعد كمال الأجسام من أبرز التحديات الصعبة, حيث يحتاج الى المواظبة على إتباع برنامج غذائي ورياضي مكثف, للوصول الى الجسم المثالي.

لا شك أن بناء العضلات يحتاج الى مجهود كبير ووقت كثير للحصول على نتيجة مرضية.

أن من أهم العوامل الأساسية لبناء جسم مثالي, هي التغذية السليمة, وممارسة الرياضة بشكل مكثف, والتغذية المطلوبة لبناء الجسم ليس بالضرورة أن تكون بكميات كبيرة بقدر أن تكون تحتوي على العناصر المهمة لبناء الجسم, مثل الفيتامينات, والبروتينات وغيرها.

كما يجب الموازنة في التغذية السليمة للجسم بين المغذيات الثلاثة الأساسية والتي تتمثل في الكربوهيدرات والبروتينات والدهون الصحية, تعمل الكربوهيدرات على إعطاء الجسم الطاقة اللازمة لممارسة الرياضة, كما تعمل البروتينات على بناء عضلات الجسم, أما الدهون فيتم الإحتفاظ بها في الجسم لإستهلاكها عند حاجة الجسم اليها.

الطرق الأساسية المتبعة في كمال الأجسام:

  • التدريب الكامل للجسم.
  • التدريب المنقسم.
  • السحب والدفع في التمرين.

أولاً: التدريب الكامل للجسم:

أروع ماقد يحفزك على الاستمرار في بناء العضلات من ابطال كمال الاجسام | مجلة محطات

يعد التدريب الكامل للجسم الأفضل للمبتدئين, والمتدربين في المستوى المتوسط, حيث أن الأحمال المستخدمة في هذا البرنامج لا تكون ثقيلة, وهذا بسبب أن المتدربين غير معتادين على حمل الأثقال بأوزان كبيرة.

آلية التدريب الكامل للجسم:

  1. التركيز على الآداء الذي تقوم به: حيث ستقوم بزيادة وزن الأحمال تدريجيًا في اغلب الحركات اثناء فترة التدريب, أي ستقوم بالتركيز على العادات وكيفية التدريب.
  2. التركيز على الضغط: عند القيام في الحركات الفردية والمشتركة أثناء التدريب ومتابعة الضغط, فإنك ستقوم بضخ الدماء الى داخل العضلات.

و يتم التدريب وفقاً لهذه الآلية عن طريق تدريب اكثر من مجموعة عضلات في التدريب الواحد.

ثانيًا: التدريب المنقسم:

وهذه الآلية تعتبر أقدم الآليات المتبعة في التدريب و لكن مع مرور الوقت بدأت تظهر آليات أخرى أكثر فعالية .

إن تقسيم التمرين تعتبر أحد المدارس القديمة التي ظهرت كمنهج للتدريب و أداء التمرينات منذ بداية كمال الأجسام و ذلك يعنى أنها طريقة عتيقة و جربها الكثير، و بالطبع إن هذه الطريقة نجحت مع العديد من لاعبي كمال الأجسام, فلقد اشتهرت لفترة، كما أن هناك العديد من الأشخاص الذين اتبعوا هذه الطريقة في التدريب و نجحوا في الحصول على جسم مثالي, ولكن ظهرت بعد ذلك طرق أحدث في التدريب و التي تواكب أساليب المعيشة و تلك الطرق المتبعة في التدريب أثبتت فعالية أفضل و أكبر كما أنها تتناسب أكثر مع المحترفين .

ثالثًا: برنامج الدفع والسحب:

نفسيا وجسديا.. لماذا يعد الصيام مفيد للإنسان ! | الرجل

إن آلية تدريب الدفع والسحب تقوم بتصنيف العضلات التي تتم من خلال السحب ( الساعدين و الفخذين و الأكتاف والظهر ، الباي).   اما العضلات التي تتم من خلال الدفع ( عضلات الحزام, والصدر، التراي، والفخذين ) مع بعضها .

أي يتم تقسيم التدريب الى قسمين (قسم التمرينات التي تقوم العضلات فيها بالدفع، وقسم التمرينات التي تقوم العضلات فيها بالسحب ). وبالتالي لا يكون هناك ارهاق للعضلات .

 

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