Fitness / / March 26, 2016
Do I need an aerobics equipment?
Remember where to start the fashion for aerobic training. right , with ordinary jogging.Now some gyms appeared ultramodern equipment: mechanical "ladder", exercise bikes, rowing machines.Whether they do aerobic exercise more productive?Unfortunately no.Still, it all depends on you, more precisely, on your will conquer the air shortage and lead heaviness in the legs.So, the lack of "smart" aerobic machines - not a hindrance.The same result can be achieved with a skipping rope in his hands.
AS performs exercises ?The result of training is largely dependent on the correct implementation exercises.The phrase sounded for you an empty phrase, but for an athlete with experience in it is hidden the universal sense.So, try to explain it to you.All exercises designed so as to make a "working" muscle cut one hundred percent!What does this mean?And that's what.If you lift lighter weight, reduced in the muscle a little muscle fibers.Will you take a little more weight, and the fibers shrink more.
Rule of sport is this: the more muscle fibers shrinking in the faster growth. Exercises designed so as to reduce the maximum muscle fibers.If you turn away from the correct form perform exercises fibers shrink less.Then, lower the return on exercise !Remember Me?We repeat: if you break the "mechanics» exercise , your "target" muscle necessarily works at half strength.As a result, the muscle that you are looking to develop, will not answer any increase in strength or change in shape coveted!
Before perform a particular exercise , refer to its theoretical description.And never blindly copy someone else.What if he performs exercise is not right?Deceptively simple exercises - a stumbling block for superficial natures.Namely, these are 99% of visitors to gyms.They think that at a glance, to "catch" the essence of a movement.As a result, they are piling up one methodical error on another and go to the gym for years, almost without changing the appearance.
The way you hold the barbell, dumbbell or the handle of a simulator for athletic jargon is called "grip".On whether wide or narrow grip is used, to some extent, the distribution of the load on the muscles depends.However, these differences are not very significant.Select a grip, which you prefer.Keep the bar or rod handle simulator should be tight, but without the surge.Clutching them in a stranglehold, you spend the extra power that would be useful for the implementation of of exercise.Style
Remember: no jerks!A very common mistake, spurt at the start, sending the weight of inertia at once in an intermediate position.In this movement the desired muscles do not participate, that is, do not get the proper load.Lift the weight should be slowly, gradually increasing force.If the weight is no breakthrough can not be, then, it's too big for you.Know much more important for the result of precise technique than the severity of the weight!Speed
key word here - "slow".And while weight lifting, and when returning to the original position of the movement should be performed slowly under complete mental control.The only way you can load just those muscles that you need.During the exercise jerks, you transfer a significant part of an effort with the muscles in the joints, ligaments and tendons.This not only slows down progress, but also increases the risk of injury.In the "peak» exercises should stop for a second and further strain the muscles, then lower the weight slowly, preventing its free fall.This technique gives the maximum effect.Breath
Here the rule is simple: the rise is on the exhale and lowering - on inspiration.Try to breathe steadily, to the rhythm of their movements.Never hold your breath!Latency results in insufficient oxygen to the blood.In conjunction with this muscle tension can cause dizziness and even fainting.So, if you do not want to lose the consciousness of the pole above your head, breathe evenly.concentration
fully concentrate on each repetition.Think of how your muscles work.Feel how they overcome the resistance of the "iron".Do not be distracted by extraneous thoughts.Good old rule of thumb: leave all their problems behind the doors of the gym!
That increase - loading or number of repetitions?
The more muscle, the stronger it is.From this follows the fundamental rules of the sport is an important opposite conclusion: that the muscle is growing, it is necessary to increase its strength.How?To lift heavier and heavier weights?No, fitness training - is not weightlifting.Here, increasing the weight of the bar, dumbbells or weights of the simulator is in second place.
And that first?Increasing the number of repetitions!You "make heavier" muscle work, increasing the number of repetitions per set.Suppose you feel that exercise is somehow legkovat.Then add another couple of extra reps to Seto.But no more!Otherwise, the total number of reps goes beyond the boundaries of the optimal interval training.What is the range?From 6 to 10 repetitions.
Experience shows that it is the number of repetitions in a set raises muscles best.And, your last repetition, really, should be the last when on new repetition you simply do not have forces.So, you start with 6-7 repetitions, then your power is increased, and you managed to get to the "ceiling" - the tenth repetition.What should happen next?Here it is time to increase the weight, and then not much.Just enough to get back to their initial 6-7 repetitions.
then begins again to climb the "ladder" of repetitions!Remember to add a few centimeters where you want, do 6-10 reps per set.The weight should be serious enough to stimulate the muscles, but not too much - otherwise proper exercise technique broken.What happens if you increase the number of repetitions over 10, under 12 and above?Muscles here already does not reverberate in the training, but the fat burning process will be significantly faster.It happens something like aerobics, only with dumbbells in his hands.
How to be if you want both together: and muscles to correct, and fat as quickly as possible "to drive away"?This "double" effect gives the increase in the number of sets.In each set you do 6-10 repetitions, but sets more than usual (we recall that the "norm" are considered to be 3-4 sets per exercise).But do not think that the more sets you make, the higher will be the result.
Every human body has its limits exercise tolerance.If you start to "bomb" a muscle 20-50 sets on one training, you very quickly overtrain.Overtraining - is both a state of complete mental decline, and physical exhaustion.Further bold cross will have to put in training.
What a number of sets is considered the best?All experts unanimously agree on this opinion, from 8 to 12 sets per muscle.If you suddenly from the very beginning take in head to "process" an unloved part of the body in such a large number of sets, know that in other exercises sets have 1-2 podsokratit.Otherwise it will bust to a common load, and you get the same overtraining.
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