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інформація",{"data":986,"related":1006,"events":1076},{"id":987,"slug":988,"kind":989,"title":990,"subtitle":230,"excerpt":991,"cover":992,"accent_color":230,"published_at":993,"reading_minutes":240,"items_count":994,"preview":230,"tags":995,"author":998,"intro":230,"body":1002,"items":1003,"seo":1004},368,"kak-otslezivat-svoj-progress-v-trenirovkah","article","Як відстежувати свій прогрес у тренуваннях","Способи, що допоможуть відстежити прогрес у тренуваннях ► Заміри і зважування ✔ Зовнішній вигляд ✔ Тест Купера ✔ Кількісні показники ✔ Пульс ✔ InBody","https:\u002F\u002Ff.mixsport.pro\u002Farticle\u002F881\u002FKFVQM.jpg","2020-11-09T07:00:00+00:00",0,[996,997],{"type":891,"parent":230,"slug":895,"name":896,"icon":230,"color":230,"featured":345},{"type":891,"parent":230,"slug":907,"name":908,"icon":230,"color":230,"featured":345},{"slug":999,"name":1000,"position":1001,"avatar":230,"bio":230},"mixsport","Редакція MixSport","Редакція","\u003Cblockquote>\u003Cp>\u003Cem>Ніщо так не надихає на регулярні заняття спортом, як хороші результати. Але іноді доволі складно зрозуміти, чи все йде за планом. Розповідаємо, на які показники потрібно орієнтуватися, щоб отримати коректні дані про ваш прогрес у тренуваннях.\u003C\u002Fem>\u003C\u002Fp>\u003C\u002Fblockquote>\u003Ch2>Фізичні параметри\u003C\u002Fh2>\u003Cp>Якщо вашою метою є схуднення або нарощування м'язів, тоді вам варто регулярно робити вимірювання тіла або зважуватися. Тренери і дієтологи рекомендують віддавати перевагу саме замірам, бо на вагу впливає багато чинників: час доби, гормональні порушення, день менструального циклу у жінок і т.д.\u003C\u002Fp>\u003Cp>Для замірів використовуйте швейний сантиметр. Вимірювати потрібно талію, стегна, ноги, груди, шию, плечі, біцепси і гомілки. Щоб отримати точні дані, намагайтеся робити заміри в один і той же час доби і одягати максимально облягаючий одяг або бути оголеними. Робіть заміри приблизно раз на місяць і записуйте отримані результати.\u003C\u002Fp>\u003Cp>Зважуватися також необхідно, але не варто це робити кожен день. Достатньо ставати на ваги раз у 3-4 тижні. Зважуватися потрібно зранку і натщесерце.\u003C\u002Fp>\u003Ch2>Зовнішній вигляд\u003C\u002Fh2>\u003Cp>Зазвичай, найбільше хочеться отримати саме зовнішні зміни. Щоб побачити їх, зробіть фото «до і після». Для цього встаньте в повний зріст і сфотографуйте себе спереду, ззаду і в профіль. Фотографуватися потрібно в спідній білизні. Проміжок часу між першою і другою фотографією повинен становити близько 4-5 тижнів. Але пам'ятайте, що глобальні зовнішні зміни проявляються приблизно через 3 місяці регулярних тренувань. Тому не варто чекати, що вже на 3-му тижні занять на животі з'являться кубики преса.\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Зовнішній вигляд — Як відстежувати свій прогрес у тренуваннях\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F20130\u002F7T7YZ.jpg\"\u002F>\u003C\u002Fp>\u003Ch2>Тест Купера\u003C\u002Fh2>\u003Cp>У 1968 році вчений Кеннет Купер розробив тест для визначення рівня фізичної підготовки американських солдатів. Зараз проводити тест Купера може кожен. Існує кілька видів тесту: біг, плавання, їзда на велосипеді, силові вправи.\u003C\u002Fp>\u003Cp>Раніше ми детально розповідали, \u003Ca href=\"\u002Fblog\u002Ftest-kupera-cto-eto-zacem-nuzen-i-kak-pravilno-ego-provodit\">як правильно проводити тест Купера\u003C\u002Fa>.\u003C\u002Fp>\u003Ch2>Кількісні показники\u003C\u002Fh2>\u003Cp>Один з найпростіших способів оцінити свій прогрес — стежити за кількістю виконаних вправ, кілометрів на пробіжці або за робочими вагами в силовому тренінгу. Наприклад, спочатку вам насилу вдавалося віджатися 10 разів, але з часом це стало простіше для вас. Або ж ви почали пробіжки з 3 кілометрів, а потім стали пробігати по 5. Так само і з робочими вагами — поступово вони будуть збільшуватися. Якщо через кілька тижнів регулярних тренувань вам все ще складно виконувати ту ж кількість базових вправ, значить ви щось робите неправильно.\u003C\u002Fp>\u003Ch2>Пульс\u003C\u002Fh2>\u003Cp>Відстежити розвиток витривалості допоможе вимір пульсу. Час від часу проводьте такий тест: виконайте 100 присідань і запишіть пульсові значення. Повторіть тест через 2 місяці. Якщо план тренувань складено правильно, пульс буде поступово зменшуватися. Наприклад, з 150 до 130 ударів на хвилину. Для цього тесту вам знадобиться \u003Ca href=\"\u002Fblog\u002Fpulsometr-dla-trenirovok-zacem-nuzen-kak-polzovatsa-top-5-modelej\">пульсометр\u003C\u002Fa>.\u003C\u002Fp>\u003Cp>\u003Cimg alt=\"Пульс — Як відстежувати свій прогрес у тренуваннях\" loading=\"lazy\" src=\"https:\u002F\u002Ff.mixsport.pro\u002Fphoto\u002F20131\u002Fx3-Ww.jpg\"\u002F>\u003C\u002Fp>\u003Ch2>\u003Cstrong>InBody\u003C\u002Fstrong>\u003C\u002Fh2>\u003Cp>InBody — це обстеження, за результатами якого ви отримуєте розгорнуті дані про кількість кісткової і м'язової маси, рідини і жиру в кожній окремій частині тіла, а також про стан суглобів, серцево-судинної та дихальної систем. Виходячи з показників, тренер і дієтолог складуть програму тренувань і харчування, що ідеально підходить саме для вас. Обстеження InBody проводять у клініках, центрах функціональної діагностики й деяких фітнес-клубах.\u003C\u002Fp>\u003Ch2>Інструменти для відстеження прогресу\u003C\u002Fh2>\u003Cp>Щоб стежити за результатами, записуйте отримані дані у щоденник тренувань. Крім цього, існує багато корисних і зручних додатків і фітнес-браслетів, які допоможуть оцінити ваш рівень підготовки і відслідковувати прогрес. Раніше ми складали добірки \u003Ca href=\"\u002Fblog\u002Fobzor-lucsih-fitnes-brasletov\">5 кращих фітнес-браслетів\u003C\u002Fa> і \u003Ca href=\"\u002Fblog\u002Ftop-7-prilozenij-dla-zanatij-fitnesom\">топ 7 додатків для тренувань\u003C\u002Fa>.\u003C\u002Fp>\u003Cp>І пам'ятайте, навіть якщо результати з'являються не так швидко, як хотілося б, ви все одно стаєте краще і сильніше з кожним тренуванням.\u003C\u002Fp>",[],{"title":1005,"description":991},"Як відстежувати свій прогрес у тренуваннях | Спортивний портал Mixsport",[1007,1020,1032,1043,1054,1065],{"id":1008,"slug":1009,"kind":989,"title":1010,"subtitle":230,"excerpt":1011,"cover":1012,"accent_color":230,"published_at":1013,"reading_minutes":254,"items_count":994,"preview":1014,"tags":1015},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",[],[1016,1017,1018,1019],{"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":1021,"slug":1022,"kind":989,"title":1023,"subtitle":230,"excerpt":1024,"cover":1025,"accent_color":230,"published_at":1026,"reading_minutes":232,"items_count":994,"preview":1027,"tags":1028},113,"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",[],[1029,1030,1031],{"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":1033,"slug":1034,"kind":989,"title":1035,"subtitle":230,"excerpt":1036,"cover":1037,"accent_color":230,"published_at":1038,"reading_minutes":240,"items_count":994,"preview":1039,"tags":1040},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",[],[1041,1042],{"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":1044,"slug":1045,"kind":989,"title":1046,"subtitle":230,"excerpt":1047,"cover":1048,"accent_color":230,"published_at":1049,"reading_minutes":232,"items_count":994,"preview":1050,"tags":1051},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",[],[1052,1053],{"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":1055,"kind":989,"title":1056,"subtitle":230,"excerpt":1057,"cover":1058,"accent_color":230,"published_at":1059,"reading_minutes":217,"items_count":994,"preview":1060,"tags":1061},"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",[],[1062,1063,1064],{"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":1066,"slug":1067,"kind":989,"title":1068,"subtitle":230,"excerpt":1069,"cover":1070,"accent_color":230,"published_at":1071,"reading_minutes":240,"items_count":994,"preview":1072,"tags":1073},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. 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