01/10/2022
Pochemu vam stoit trenirovatjsya v odno i to zhe vremya
Vot dve nauchno obosnovannih prichini trenirovatjsya po grafiku, kotorie kasayutsya i novichkov, i opitnih atletov.
Pochemu luchshe trenirovatjsya po grafikuVot dve horoshie prichini zakrepitj za trenirovkami mesto v raspisanii i nikogda ne otdavatj eto vremya pod drugie zadachi.Vi perestanete propuskatj zanyatiyaEsli vi kogda-nibudj nachinali vnedryatj novie poleznie privichki, a potom brosali, znajte: tak delayut mnogie. Chtobi izmeneniya prochno zakrepilisj, oni dolzhni statj chastjyu rezhima.Kogda vi ostavlyaete sebe vibor — trenirovatjsya segodnya, zavtra ili v ponedeljnik, reshenie zavisit ot urovnya energii, motivacii i prochih peremenchivih veschej.Esli zhe v raspisanii budetK. R. Arlinghaus, C. A. Johnston. The importance of creating habits and routine / American Journal of Lifestyle Medicine konkretnoe vremya dlya zanyatij sportom, reshatj ne pridyotsya. V grafike fitnes — nado idti.Otsutstvie vibora pomozhet sformirovatj privichku. Soglasno issledovaniyuP. Lally, C. H. M. van Jaarsveld. How are habits formed: Modelling habit formation in the real world / European Journal of Social Psychology, na eto nuzhno v srednem 66 dnej.Mozhet projti 2–3 mesyaca, prezhde chem vi vpervie otmetite, chto sobiraetesj na trenirovku na avtomate, bez vnutrennej borjbi. A poka privichka ne sformirovana, opredelite mesto dlya uprazhnenij v svoyom grafike i priderzhivajtesj ego.V privichnoe vremya vashi pokazateli budut visheUchyonie zametiliH. Chtourou, N. Souissi. The effect of training at a specific time of day. A review / Journal of Strength and Conditioning Research, chto sila, moschnostj i silovaya vinoslivostj sportsmenov zavisyat ot vremeni sutok. Po utram pokazateli neskoljko snizhayutsya, a k vecheru vozrastayut.Odnako esli priviknutj trenirovatjsya v opredelyonnoe vremya, eti razlichiya stirayutsya. Srazu neskoljko eksperimentov1. N. Souissi, A. Gauthier, B. Sesboüé. Effects of regular training at the same time of day on diurnal fluctuations in muscular performance / Journal of Sports Sciences 2. H. Chtourou, T. Driss, S. Souissi. The effect of strength training at the same time of the day on the diurnal fluctuations of muscular anaerobic performances / Journal of Strength and Conditioning Research 3. M. Sedliak, T. Finni, J. Peltonen. Effect of time-of-day-specific strength training on maximum strength and EMG activity of the leg extensors in men / Journal of Sports Sciences podtverdili, chto cherez 8–10 nedelj utrennih zanyatij rezuljtati v testah na silu, moschnostj i visotu prizhka perestayut zavisetj ot vremeni sutok.Vsegda treniruyasj v odni i te zhe chasi, vi priuchaete organizm vikladivatjsya po polnoj imenno v eto vremya.Kak vibratj vremya trenirovokEsli vi zanimaetesj radi zdorovjya i horoshej figuri, videlite pod sport lyuboe udobnoe vremya i priderzhivajtesj svoego grafika. Esli zhe vas interesuyut sportivnie dostizheniya, vibirajte dlya zanyatij chasi, v kotorie budut provoditjsya sorevnovaniya.Kogda eto neizvestno, zanimajtesj po utram, osobenno esli vash vid sporta svyazan s siloj i moschnostjyu. Rannie trenirovki uberut raznicu v proizvoditeljnosti, tak chto vi smozhete pokazatj luchshie rezuljtati i na rassvete, i blizhe k vecheru.
