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Також кожна з цих груп отримує більше часу на відпочинок і якісне відновлення, за рахунок чого ріст м'язової маси відбувається швидше.\u003C\u002Fp>\u003Cp>Наступна перевага спліт-тренувань у тому, що загальний обсяг роботи знижується, а інтенсивність навантаження на певну групу м'язів, навпаки, збільшується.\u003C\u002Fp>\u003Cp>Ще один плюс — спліт-система дозволяє подолати \u003Ca href=\"\u002Fblog\u002Feffekt-plato-pri-trenirovkah-i-pohudenii-cto-eto-i-kak-preodolet\">\u003Cstrong>ефект плато в тренуваннях, про\u003C\u002Fstrong> \u003Cstrong>який ми нещодавно писали\u003C\u002Fstrong>\u003C\u002Fa>.\u003C\u002Fp>\u003Ch2>\u003Cstrong>Кому підходить спліт-тренування\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Спліт-тренування підходять досвідченим спортсменам. До того, як спробувати систему спліт-тренувань, потрібно займатися не менше 3—6 місяців. Це пояснюється тим, що м'язи повинні адаптуватися до фізичних навантажень. Тільки тоді людина за одне тренування зможе інтенсивно навантажувати лише одну групу м'язів. Крім того, дослідження показали, що ріст м'язів у новачків активніше відбувається саме завдяки тренуванням на все тіло.\u003C\u002Fp>\u003Ch2>\u003Cstrong>Які бувають спліт-тренування\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Існує велика кількість програм спліт-тренувань. Ось найпопулярніші варіанти:\u003C\u002Fp>\u003Cul>\u003Cli>дводенний спліт — 2 тренування на тиждень, одне на верхню частину тіла (руки, плечі, спина), друге — на нижню (\u003Cem>ноги, сідниці\u003C\u002Fem>) або ж за принципом жим\u002Fтяга;\u003C\u002Fli> \u003Cli>триденний спліт — 3 тренування на тиждень на одну групу м'язів;\u003C\u002Fli> \u003Cli>чотириденний або п'ятиденний спліт — 4—5 тренувань на тиждень, які по черзі опрацьовують всі групи м'язів;\u003C\u002Fli> \u003Cli>«агоністи\u002Fантагоністи» — під час одного тренування потрібно виконувати вправи на одну групу м'язів, але при цьому вони повинні працювати в різних напрямках, наприклад, жим штанги лежачи та станова тяга;\u003C\u002Fli> \u003Cli>спліт для найменш розвинених м'язових груп — один раз на тиждень тренування на все тіло, в інші дні — приділяти увагу м'язам, які найменше опрацьовані.\u003C\u002Fli>\u003C\u002Ful>\u003Cp>Це не всі варіанти спліт-тренувань. Програми можуть варіюватися, залежно від ваших цілей і стану організму.\u003C\u002Fp>\u003Ch2>\u003Cstrong>Як вибрати програму спліт-тренувань\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>Для початку ви повинні чітко зрозуміти, навіщо вам потрібні спліт-тренування. Визначтеся з цілями: що ви хочете поліпшити, яка група м'язів вимагає більше уваги, які слабкі місця потрібно усунути? Пам'ятайте, що якщо ви займаєтеся ігровими видами спорту або єдиноборствами і вам потрібно розвивати швидкість, витривалість, загальну силу й інші спортивні показники, то спліт-тренування не потрібні. Вони створені для того, щоб конкретні групи м'язів росли швидше. Саме тому спліт-тренування найбільш затребувані серед бодібілдерів і тих, хто займається, аби побудувати тіло своєї мрії.\u003C\u002Fp>\u003Cp>Читайте також: \u003Ca href=\"\u002Fblog\u002Fsamye-effektivnye-trenirovki-dla-razvitia-vynoslivosti\">Найбільш ефективні тренування для розвитку витривалості\u003C\u002Fa>.\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Як вибрати програму спліт-тренувань — Що таке спліт-тренування, кому воно підходить і як правильно його вибрати\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F18659\u002FseBjG.png\"\u002F>Photo by: Zach Ancell\u003C\u002Fp>\u003Cp>Необхідно враховувати свій графік. Якщо у вас не вистачає часу на 4 інтенсивні тренування на тиждень, обирайте дводенний спліт. І плануйте тренування так, щоб між ними було достатньо часу для відновлення.\u003C\u002Fp>\u003Cp>Як зазначено вище, новачкам краще починати з тренувань на все тіло. Але навіть після того, як ви займались 3—6 місяців, не варто відразу ж переходити до п'ятиденного спліту. Починайте поступово: кілька тижнів займайтеся за програмою дводенного спліту, потім триденного і т.д.\u003C\u002Fp>\u003Cp>Прислухайтеся до свого організму і контролюйте самопочуття. Як тільки у вас почали з'являтися симптоми перетренованості, зробіть паузу. Раніше ми розповідали, \u003Ca href=\"\u002Fblog\u002Fperetrenirovannost-kak-ee-predotvratit-i-poskoree-vosstanovitsa\">\u003Cstrong>як запобігти перетренованості\u003C\u002Fstrong>\u003C\u002Fa>.\u003C\u002Fp>\u003Cp>Якщо не знаєте, з яких же груп м'язів почати, то дотримуйтесь рекомендацій фахівців. Вони радять спочатку опрацювати великі групи м'язів: спина, ноги і груди. Потім переходьте до більш дрібних — плечі та руки —, бо вони виконують підтримуючу функцію.\u003C\u002Fp>\u003Cp>Протягом всього спліт-тренування потрібно зберігати високу інтенсивність навантажень. Сенс спліт-системи в тому, щоб зруйнувати м'язові волокна, які після відновлення стають міцнішими і більшими. Тож викладайтеся по максимуму.\u003C\u002Fp>\u003Cp>Краще всього складати програму спліт-тренувань під контролем тренера, адже він може врахувати всі нюанси і коригувати варіативність вправ. Тоді ви точно досягнете необхідного результату і не завдасте шкоди організму.\u003C\u002Fp>\u003Cblockquote>\u003Cp>Заходьте в наш розділ \u003Ca href=\"\u002Ftrainers\u002Fkyiv\">\u003Cstrong>«Тренери»\u003C\u002Fstrong>\u003C\u002Fa> і вибирайте кращого фахівця у вашому місті!\u003C\u002Fp>\u003C\u002Fblockquote>",[],{"title":1600,"description":1586},"Спліт-тренування: що це, програми, як вибрати | Mixsport",[1602,1615,1626,1637,1648,1659],{"id":1603,"slug":1604,"kind":1584,"title":1605,"subtitle":230,"excerpt":1606,"cover":1607,"accent_color":230,"published_at":1608,"reading_minutes":254,"items_count":990,"preview":1609,"tags":1610},112,"sportivnij-kiiv-19-26-zovtna-futbol-dzudo-zabigi-ta-aktivnosti-tizna","Спортивний Київ 19–26 жовтня: футбол, дзюдо, забіги та активності тижня","Жовтень у столиці — час, коли футбольний сезон набирає обертів, стартує зальний сезон у єдиноборствах, а бігова спільнота добирає останні довгі кілометри перед завершенням сезону. Ми зібрали все, що варто знати про спортивне життя Києва з 19 по 26 жовтня: від матчу «Динамо» до ранкових пробіжок біля озера.\n\nГоловна подія тижня: «Динамо» — «Кудрівка»\n\n\n\tП'ятниця, 23 жовтня, 13:00  \n\tСтадіон «Динамо» ім. Валерія Лобановського  \n\tКвитки: 300–1000 грн \n\n\nКиївське «Динамо» відкрив...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1343\u002FsxH6a.jpg","2026-10-19T06:00:00+00:00",[],[1611,1612,1613,1614],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":363,"parent":230,"slug":409,"name":410,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":919,"name":920,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":599,"name":600,"icon":230,"color":230,"featured":456},{"id":1044,"slug":1616,"kind":1584,"title":1617,"subtitle":230,"excerpt":1618,"cover":1619,"accent_color":230,"published_at":1620,"reading_minutes":232,"items_count":990,"preview":1621,"tags":1622},"velosipedki-adidas-zrobit-kozhen-svii-rukh-nezabutnim","Велосипедки adidas — зробіть кожен свій рух незабутнім!","Займайтеся улюбленим видом спорту в максимальному комфорті, разом із модними тенденціями та функціональністю. Культова торгова марка пропонує цілий асортимент продукції, яка допоможе залишатися на висоті навіть в непередбачуваних обставинах. Додайте до свого гардероба річ, для якої завжди захочеться придумувати привід для носіння!\n\nВелосипедки адідас – це саме те, що подарує вам свободу руху та стиль, аби ви могли впевнено досягати своєї мети.\n\nТренди, що супроводжують вас на...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1342\u002FYh0Zj.jpg","2026-10-14T06:00:00+00:00",[],[1623,1624,1625],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":439,"name":440,"icon":230,"color":230,"featured":345},{"id":1627,"slug":1628,"kind":1584,"title":1629,"subtitle":230,"excerpt":1630,"cover":1631,"accent_color":230,"published_at":1632,"reading_minutes":240,"items_count":990,"preview":1633,"tags":1634},114,"yak-perevezti-sportivne-sporyadzhennya-v-litaku-na-kinec-2026-roku","Як перевезти спортивне спорядження в літаку на кінець 2026 року","Як перевезти велосипед, лижі, сноуборд, SUP і ракетки в літаку: вага, габарити, ціни Wizz Air, FlyOne, SkyUp, HiSky, Ryanair і правила пакування.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1340\u002FN3bNA.jpg","2026-10-01T06:00:00+00:00",[],[1635,1636],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":1638,"slug":1639,"kind":1584,"title":1640,"subtitle":230,"excerpt":1641,"cover":1642,"accent_color":230,"published_at":1643,"reading_minutes":232,"items_count":990,"preview":1644,"tags":1645},1119,"detskaya-odezhda-under-armour-vstrechaite-den-s-yarkimi-emociyami","Детская одежда Under Armour: встречайте день с яркими эмоциями!","Дети всегда с радостью проверяют предметы гардероба на прочность. Они бегают, прыгают, активно играют и исследуют мир, поэтому так важно, чтобы вещи могли с легкостью адаптироваться к этому ритму жизни.\n\nИ если вы находитесь в поиске идеальной обновки для малыша, то интернет-магазин FR Group представляет лучшее решение – детская одежда Under Armour! Качественная, универсальная и максимально комфортная, она станет неотъемлемой частью повседневных аутфитов.\n\nКаким был старт бре...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1337\u002F2IYW6.jpg","2026-08-11T06:00:00+00:00",[],[1646,1647],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"id":232,"slug":1649,"kind":1584,"title":1650,"subtitle":230,"excerpt":1651,"cover":1652,"accent_color":230,"published_at":1653,"reading_minutes":217,"items_count":990,"preview":1654,"tags":1655},"pershii-viyizd-na-straikbol-yak-pidgotuvatisya-fizichno-i-organizaciino","Перший виїзд на страйкбол: як підготуватися фізично й організаційно","Дізнайтеся, яка буває зброя для страйкболу і як підготуватися до першої гри. Страйкбольна граната, страйкбольний автомат та інші види.","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1332\u002F9j1Z4.avif","2026-07-14T06:00:00+00:00",[],[1656,1657,1658],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},{"type":363,"parent":230,"slug":785,"name":786,"icon":230,"color":230,"featured":456},{"id":1660,"slug":1661,"kind":1584,"title":1662,"subtitle":230,"excerpt":1663,"cover":1664,"accent_color":230,"published_at":1665,"reading_minutes":240,"items_count":990,"preview":1666,"tags":1667},115,"sport-i-smartfon-ak-zberegti-ekran-pid-cas-aktivnogo-vidpocinku","Спорт і смартфон: як зберегти екран під час активного відпочинку?"," Біг, велопрогулянка, тренування у зчепленому з телефоном залі — сучасний активний відпочинок майже неможливо уявити без смартфона поруч. Він фіксує пульс, рахує кілометри, вмикає плейлист і слугує навігатором на новому маршруті. Але та сама активність, яка робить смартфон незамінним помічником, перетворює його на головну жертву спортивних травм. Падіння з велосипеда, удар об тренажер, випадковий контакт із твердою поверхнею під час пробіжки — і екран, який ще секунду тому по...","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F1330\u002FgdoM7.jpg","2026-07-07T06:00:00+00:00",[],[1668,1669],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":928,"name":929,"icon":230,"color":230,"featured":456},[]]