Mike Mentzer Filozofija Treniranja
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About this ebook
Kao autor koji istražuje filozofiju treninga Majka Mencera, fasciniran sam njegovim jedinstvenim pristupom dobijanju kondicije i snage. Duboko se zaranjam u njegove ideje o tome kako vežbati jače, ali kraće, i dati telu dovoljno vremena da se oporavi. Razlažem njegove metode na jednostavne načine, objašnjavajući kako mogu pomoći ljudima da izvuku maksimum iz svojih treninga bez trošenja satima u teretani.
Ne govorim samo o rutinama vežbanja - istražujem mentalitet iza Mencerovog pristupa. Sve se svodi na guranje sebe do svojih granica, ali i znati kada se odmoriti i napuniti baterije. Moj cilj je da Mencerove ideje učinim lakim za razumevanje, tako da ih svako može primeniti u svom fitnes putovanju i videti stvarne rezultate. Ova knjiga ima sve potrebne treninga da se ostvarite svoje ciljeve korak po korak.
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Mike Mentzer Filozofija Treniranja - Damljan Jugović
Chapter 1: Filozofija Intenziteta
Intenzitet je kamen temeljac filozofije treninga Mikea Mentzera. Za Mentzera, pravi napredak u bodybuildingu nije bio rezultat sati provedenih u teretani, niti beskrajnog ponavljanja vežbi. Bio je to rezultat kvalitete, a ne kvantitete. Ova filozofija temelji se na principu da maksimalan mišićni rast zahteva maksimalan stimulans, što se može postići samo kroz visokointenzivne treninge.
Šta Je Intenzitet?
U kontekstu Mentzerove metodologije, intenzitet se odnosi na stepen napora koji se primenjuje u toku vežbanja. Ključno je razumeti da intenzitet nije merljiv samo težinom koja se diže, već stupnjem do kojeg mišić radi blizu svoje maksimalne sposobnosti. To znači da trening postaje intenzivan ne kada je opterećenje veliko, već kada je napor koji uložite da završite vežbu maksimalan.
Kako Postići Maksimalan Intenzitet?
Mentzer je predložio nekoliko metoda za povećanje intenziteta treninga, uključujući:
Prekoracenje: Ovo uključuje rad do tačke kada ne možete
Završiti još jedno ponavljanje sa pravilnom formom. To znači da ste potpuno iscrpili mišić, omogućavajući maksimalnu stimulaciju za rast.
Prisilna ponavljanja: Nakon što dostignete tačku prekoracenja, partner vam pomaže da završite još nekoliko ponavljanja. Ovo dodatno povećava intenzitet I potiče mišić na veći rast.
Negativna ponavljanja: Fokusirajući se na fazu spuštanja vežbe (ekscentričnu kontrakciju), povećavate intenzitet I efikasnost treninga. Mišići su jači u negativnoj fazi, pa ovo omogućava dodatnu stimulaciju.
Odmori između serija: Kratki odmori između serija zadržavaju visok nivo intenziteta I povećavaju ukupni volumen treninga, ali Mentzer naglašava važnost potpunog oporavka između treninga za maksimalne rezultate.
Mentalni Aspekt Intenziteta
Mentzer je takođe smatrao da je mentalni fokus ključan za postizanje visokog intenziteta. Trebate biti potpuno prisutni I fokusirani na svaku vežbu, svaku seriju I svako ponavljanje. Mentalna snaga vam omogućava da pritiskate svoje granice, prevazilazite bol I postižete nove nivoe intenziteta.
Intenzitet vs. Volumen
Jedna od ključnih razlika Mentzerove filozofije u odnosu na tradicionalne pristupe je odbacivanje ideje da veći volumen treninga dovodi do boljih rezultata. Mentzer je tvrdio da većina bodybuildera provodi previše vremena u teretani radeći previše ponavljanja I serija, što dovodi do prekomernog treninga I sprečava optimalan rast mišića. Umesto toga, zagovarao je kraće, ali intenzivnije treninge koji maksimalno stimulišu mišiće I omogućavaju dovoljno vremena za oporavak I