| 22.4.2018 |
СИЛОВІ ТРЕНУВАННЯ БІЙЦІВ |
Якщо ви думали, що в тренажерний зал ходять тільки любителі помірятися обсягами м'язів, то глибоко помилялися. Професійні бійці, що виступають в змішаних єдиноборствах, теж не цураються попрацювати з вагою. Ось тільки тренування у них значно відрізняються від програм бодібілдерів і важкоатлетів.
Кожному бійцю потрібна вибухова міць - просто бути фізично сильним недостатньо для хорошого удару. Тому основний упор в силовому тренуванні робиться на вправи, що допомагають збільшити вибухову силу м'язів. Саме так великі бійці стають володарями нищівних ударів, моментально вимикають свідомість супротивника.
ДУМКА ПРОФЕСІОНАЛА
Джефф Монсон, легендарний боєць змішаних єдиноборств (Mixed Martial Arts - MMA), хоч і не є лідером у своїй ваговій категорії з точки зору офіційної оцінки від компанії MMA і більше займається просвітницькою діяльністю, ніж реально бореться за чемпіонські титули, все ж продовжує бути справжнім джерелом порад для бійців всіх рівнів.
Джефф при підготовці до бою використовує власну програму, яка включає в себе тільки функціональні вправи. Простіше кажучи, тренування спрямована на те, щоб боєць став сильніше і швидше, а не просто наростив обсяг м'язової маси. Суть програми полягає в маленькій кількості повторень кожної вправи - їх повинно бути не більше п'яти. Вага збільшується поступово.
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Вправа від Монсона: тримайте гантель внизу на витягнутій руці, спина рівна. Потім вибуховим рухом стегон підійміть снаряд над головою. Зробити необхідно 3 підходи по 5 разів. Працюють в основному ноги і трохи спина.
Ця вправа відмінно підходить для розігріву перед основним тренуванням. Далі йде жим штанги на похилій лаві, підтягування з обтяженням і станова тяга однією рукою. Таку зв'язку вправ Джефф повторює 3 рази, роблячи не більше 5 повторень в одному підході.
ВІД ПРИВАТНОГО - до загального
Можна довго розглядати програми тренувань різних бійців, але корисніше буде усвідомити для себе деякі основні принципи силової підготовки.
Під час бою доведеться постійно рухатися: стрибати, звиватися в захопленнях, штовхати, тягнути на себе, присідати і т.д. Відповідно, вибирати потрібно ті вправи, які схожі на рухи в поєдинку. Особливо це відноситься до роботи з власною вагою. Ідеально підходять віджимання, присідання, бурпі, підтягування, випади і т.д. Всі ці вправи можна (і потрібно) об'єднати в кругову тренування і виконувати без пауз або з невеликою перервою, в залежності від своєї функціональної готовності.
Надзвичайно корисно використовувати в своїх тренуваннях медбол. Можна зробити комплекс на 2-3 хвилини з кількох кидків. Потім провести кілька раундів, роблячи між ними перерву для відновлення.
Всі вправи виконуються по 5-6 раундів з хвилинною перервою. Поступово можна додавати вагу, але 45-50 кг вистачить навіть самому підготовленому бійцю-важковаговика, так що не перестарайтеся.
Ключовий момент, як ви вже помітили - циклічність. Кругова тренування - ось вибір спортсмена, що займається єдиноборствами.
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