الصفحة الرئيسية تمارين

كيف تتطور في الكتلة العضلية باستمرار

16 يوليو 2025

خط المقالة

كيف تطبقها؟ ما الأفضل؟

الأفضل ان لا تتبع طريقة واحدة لكل العضلات والتمارين لان ليس دائما ستقدر بزيادة الوزن او اذا زدت بالتكرارات ستصل الى 25-30 وهذا عالي جدا.

اذا تريد تطبيق زيادة الوزن : اختار وزن معين وعند وصولك لتكرارت معينة زيد الوزن المرة القادمة ( التمارين المركبة +%10) (تمارين العزل +5%).
اذا تريد زيادة تكرار: اذا تكراراتك اقل من 15 ، زيد بالتكرارات الى ان تصل الى 15 في جميع الجولات مع تثبيت الجولات والوزن ، ثم قم بزيادة الوزن.
اذا تريد زيادة جولات : اذا لم تتمكن من زيادة وزن او تكرار زيد جولة الى كل تمرين.

تركيز

الزيادة التدريجية:

لتستمر في زيادة القوة والبناء العضلي يجب عليك تطبيق تحفيز مستمر على عضلاتك بزيادة الحمل والجهد عليها وهذا ما يسمى بمبدأ الزيادة التدريجية.

زيادة وزن
زيادة تكرار
زيادة جولات
تقليل وقت الراحة
تكنيك افضل "مدى حركي كامل بدلاً الجزئي"

كل متى تزيد كل أسبوع ام كل تمرين؟

العمر التدريبي يؤثر أيضا..
حيث الشخص المبتدئ يستطيع التطور والزيادة من تمرين الى تمرين اخر في نفس الاسبوع وهذا لا ينطبق على المتوسط ( من اسبوع لآخر ) او المتقدم (من شهر لآخر).
نفس حجم التمرين الذي تتبعه الآن يقدم تقدم ونتائج أقل كلما أصبحت اكثر تقدما وخبرة.

< كلما أصبحت أكبر وأقوى ، كلما كان تقدمك أبطأ >

كلما تقدمت باللعبة اكثر زادت مدى تعقيد الجدول التدريبي الخاص بك وبطئ التطور ووصولك لاقصى مراحلك الجينية.

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