Fitness / / March 26, 2016
Went to the "base" will be back ... beautiful
success in strength training largely depends on what kind of exercise you do and whether you are performing them.All exercises are divided into two groups: basic and isolation.Bazovye- are those in which the involvement of large muscle groups are.Their implementation requires a lot of physical exertion of the body.That is why the basic exercises are the basis of the foundations of power and trainings are the main component of all programs.
Unlike base, isolation exercises are mainly on one muscle and are ancillary to the basic exercises, providing a good work on specific muscles (eg biceps).A typical mistake made by many beginners fitnesistov yavlyaetya ignoring the basic exercises and concentration on isolation.Although it is for the beginner basic exercises should form the basis of the program, how to develop the muscles of the whole body.
schitayutsya- basic exercise bench press barbell (dumbbell) lying, squat and deadlift.This classic triocan be supplemented with a variety of heavy rods, zhimami, pull-ups and push-ups.All other exercises are considered to be insulating.And the best combination of strength training will base with insulation, with emphasis on the base.
Another fundamental principle of power treninga- "muscle failure".Without achieving muscular failure training will not be effective and will not give the results we achieve.Muscle otkaz- is a state in which neither repeat nor sex repeat can not be done alone.Tired muscles refused to obey you.It is to achieve this state of bodybuilders are using affiliate (for example, rods lying zhimah).The founders of bodybuilding muscle failure is considered a "trigger" for muscle growth.
sets and reps
In strength training, there are concepts of "sets" and "repetition".Grid is an approach to the projectile.For example, you have dumbbells and 15 times bent elbows on the biceps.This means that you've done one set (approach) of 15 reps.One approach (set) to work out the muscles is not enough, therefore, as a rule, do 3 to 4 sets of 10 to 15 repetitions.Caption 4 * 15 means 4 sets of 15 repetitions each.A combination study of various muscle groups in one workout is called a split.Example Split Monday: spina- rear delta biceps bedra- shin;Environment: grud- front delta biceps;Friday: kvadritseps- average delta triceps;etc.Many people prefer one day to train one muscle group adding to it only abdominal exercises, lower leg and lower back (hyperextension).But for beginners split the most correct decision.
cheating, but without cheating
general, exercising in strength training should strive to make purely without cheating (deceiving yourself as), but there is a situation where a conscious "rounding corners" helps.For example, you are tired, but the target muscle group in your opinion, the necessary stimulation has not yet received.In this case, you can use the easy "scam", throwing a projectile up (passing a weak point in the concentric phase) is not entirely clear and thus excluding from the work of the weakest muscles.The strength training is called "cheating" by the English.cheat- "fraud, deception."Thus, cheating used exclusively in the last few repetitions and, namely, to achieve muscle failure.In all other cases, cheating is bad and travmoopasen.Especially not recommended chitingovat those who have not yet learned how to do the exercises, or he will never learn this and will chitingovat life.
If suddenly one day you will want to increase the intensity of your workout routine or tired, we can offer you a whole "menu" that will diversify your training life and give a new impetus to your training process.
Decrease rest time between sets .If you have time to rest between sets was 1.5 to 2 minutes, try to reduce it to 1 minute, and then to 45 seconds.Weight weights, of course, it is worth more to reduce.Reducing the time of rest between sets will reduce the blood flow to the muscles coached that very well.
Beyond simply reducing the time of rest between sets of the same exercise, you can combine the performance of two or more exercises in the series, making these exercises with little or no rest in between
Combining two exercises for opposing muscle groups (eg, biceps and triceps) is called superset .When combined three exercises (in the vast majority sluchaev- per muscle group), obtained triset .There is also a giant set , in this case, the combined 4- 5 exercises per muscle group.All the exercises in a giant set supersete- trisete- performed with little or no rest between them, between themselves sets pause slightly increased, most often it is about 2 minutes.
aim of combining several exercises is not only the reduction of rest, but also the possibility of more in-depth exposure to the target muscle group.
Drop- set - is set to weight sbrayvaniem.You begin with a certain set otyagoscheniya- weighing whether it loose weight or burdening in the simulator, set up to bring the performance of "failure", then reduce the burdening weight on average by 25%, and again, do a set to "failure".This is a classic drop- set.If we go further and further reduce the weight by 20 to 25%, you get a triple drop- set. There are more sophisticated methods, but let's leave them professionalam- pomuchayutsya and us and this abound.
dumbbells or exercise equipment?
Another important question that we must answer.What is preferable: trainers and free weights (dumbbells and barbells)?When doing free weights in addition to targeted muscle groups are utilized so-called myshtsy- stabilizers, which are simulators "rest."At the same time-of-trainers are exceptionally good for isolated exercises, as well as "dobivku" after baseline.In addition, trainers Triplex, which makes them indispensable for a single training without an instructor or partner.In summary we can say that the "base" more suitable budut- free weights, and for izolyatsii- as free weights and exercise machines.
Other issues related to strength training, as well as methods of correction (reduction of waist and hips, pulling priests, breast augmentation, getting rid of fat), training schemes building or weight reduction will be set forth in detail in the "master class" Svetlana remarkableand other MissFit magazine.ru
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