basic techniques of weight training
Saturday, September 12, 2009
Six Principles of Practice for Mass and Strength Gain:Here are six basic principles of weight training for beginners.
1.Progressive overload
Basis for improving fitness parameters (eg: power, size, durability, etc.) is to make muscles work harder than they used to. You must be progressively / gradually making the muscles in order to increase the overload. To gain strength, increase the weight in your training. To increase muscle size, get a heavier burden and increase the number of sets you lakukan.Untuk increase muscle endurance, reduce the rest time between sets or increase the number of repetitions or this set.Semua gradually improved. This concept is there behind all the physical training.
2.Isolation
Muscles can work together or separately.If you want to maximize your muscle-building forms or specific, you must be isolated from other muscles as well as possible through changes in the position of the body anatomy. For example, exercises to isolate the triceps pressdown cable is better than a close-grip benchpress. Pressdown cable movement meant more pure than the triceps do close-grip benchpress, aided by the chest muscles, too.
3.Adaptation
Part of the consistent growth is never letting your body to adapt to a specific exercise. If you are constantly vary the exercises, sets, reps, weight, and time off for your muscles, so they could never adapt to the pressure. Create your muscles confused so they want to grow and change. If you do not ever feel tired / tired muscles, it means you need to shuffle the re-training.
4.Priority muscle
Train your body parts most vulnerable when energy is still at the highest point. High-intensity muscle-building, and the intensity of the high you can only when the energy is still high. If your shoulder is relatively weaker than your chest, do an overhead press, upright rows and lateral raises before the bench press. Giving priority to the shoulder will help you create a high intensity training. If all parts of the body as strong (or as weak) practice of most major body first when your energy is still at the top.
5.flow
You have to drain the blood into the muscle and keep it to produce growth. When you train your chest by doing three or four exercises for these body parts alone, without any training other body parts until you have completed all chest exercises, you use the principle of time allocated. You use all the time in one area and consequently, this muscle area devoted to the flow of blood.
6. Consistent pressure
Momentum can be the enemy of the worst muscle. If you practice swinging so fast that the burden of the load according to the movement itself (so you do not follow the load burden that follow you) then you will reduce the work of the muscle. It would be better if the practice is slowly but steadily, keeping constant pressure on your muscles.
0 comments:
Post a Comment
please, post your comment, in here...