การฝึกกล้ามเนื้อ ( 2 )
อ่าน: 4418
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
« « Prev : การฝึกกล้ามเนื้อ (1)
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