การฝึกกล้ามเนื้อ ( 2 )

โดย จอมป่วน เมื่อ 13 August 2008 เวลา 11:31 am ในหมวดหมู่ วิ่ง, สุขภาพ, ออกกำลังกาย #
อ่าน: 3017

การฝึกกล้ามเนื้อ ต้องศึกษาก่อนว่า  ท่าไหนฝึกกล้ามเนื้อมัดไหนหรือกลุ่มกล้ามเนื้อกลุ่มไหน  การฝึกต้องฝึกกล้ามเนื้อที่คู่กันเช่นด้านหน้ากับด้านหลัง  ถ้าฝึกกล้ามเนื้อที่ใช้งอ  ก็ต้องฝึกกล้ามเนื้อที่ใช้เหยียดคู่กันไปด้วย

          การฝึกกล้ามเนื้อ ต้องหยุดพักให้กล้ามเนื้อได้หยุดพักซ่อมแซมและพัฒนาตัวเอง อย่างน้อย 48 ชั่วโมง หรือ 2 วัน จึงแนะนำให้ฝึกสัปดาห์ละ 2-3 ครั้ง  ถ้าจะฝึกทุกวันก็ทำได้ด้วยการฝึกสลับกัน  เช่นฝึกกล้ามเนื้อแขนและหัวใหล่  วันถัดไปก็ฝึกกล้ามเนื้อขา  สลับด้วยการฝึกกล้ามเนื้อหน้าอกและหลัง  แล้วก็ตามด้วยกล้ามเนื้อหน้าท้องและหลัง  สลับกันไป

         การฝึกกล้ามเนื้อควรแบ่งฝึกเป็นชุดหรือ Set ใหม่ๆก็เริ่มที่ 1 ชุด  แล้วค่อยเพิ่มเป็น 2-3 ชุด  ในแต่ละชุดก็ฝึก  4-8 ท่า  แต่ละท่าก็ฝึก  15-20 ครั้ง  ใช้น้ำหนักประมาณ 60% ของน้ำหนักสูงสุดที่ยกได้

          ถ้าเราใช้น้ำหนักมากขึ้น ( 80% )  ก็จะยกได้น้อยครั้งอาจจะเหลือ 8-12 ครั้ง ก็เริ่มล้า  ถ้ายกในลักษณะนี้ก็จะทำให้กล้ามเนื้อใหญ่ขึ้นได้  สาวๆ ไม่ต้องกลัวกล้ามจะขึ้นเป็นมัดๆนะครับถ้าใช้น้ำหนักน้อยๆ  แต่ยก 15-20 ครั้ง

                                                      

          การยกควรยกให้ถูกเทคนิค  ยกช้าๆและสม่ำเสมอทั้งการยกขึ้นและยกลง  ควรหายใจให้เป็นปกติ  ไม่ต้องกลั้นหายใจหรือเบ่ง  หายใจออกเวลายกขึ้น  ถ้าควบคุมการยกไม่ได้แสดงว่าใช้น้ำหนักมากไป  ควรลดน้ำหนักลงมา 

        ส่วนรายละเอียดอื่นๆ เช่น ท่าไหนฝึกกล้ามเนื้อมัดไหนหรือกลุ่มกล้าเนื้อกลุ่มไหน  ถ้าสนใจก็หาอ่านเอาเองก็แล้วกันนะครับ 

 

 

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