7 tips for those who are engaged in weight training
Sport And Fitness / / December 19, 2019
1. Load the muscles more often
Many athletes are divided into several areas of the body and train each of them once a week. For example, on Mondays doing exercises on the chest, then the chest muscles a rest until next Monday.
With this division is it that you work through each muscle group once a week. Taking into account the adaptation to stress, especially the development of strength and muscle hypertrophy, such a scheme very quickly cause a training plateau.
To avoid this, you need to increase the frequency of training, and your muscles time to recover - to reduce the overall burden and alternate pulling and pushing exercises. Here is an example of a training scheme:
- The first day. Drawing exercises for hamstrings, back and biceps.
- Second day. Pushing exercises to work through the quadriceps, rectus abdominis muscles, deltoids, triceps.
If you train 4-6 days a week, each muscle group time to work 2-3 times.
Frequent intense workouts stimulate muscle growth, provide rapid recovery and increase the power in half the time. Try this program for two months and compare the results.
2. Do metabolic completion
Like other muscles, our heart needs regular attention and adequate exercise. And nothing would make him so vigorously pump blood as 10-20 minutes a metabolic complete workout.
At the end of the session podstegnite metabolism using the method EMOM (Every Minute on Minute). You are doing the exercise at the beginning of each minute, and the remaining time resting.
Do exercise "Walk farmer" with weights or dumbbells, Abandoning the medicine ball against the wall or target or jump on the rise. The load should be such that you can do the exercise for 25-30 seconds, and the remaining minutes of time to rest. Repeat 10-20 times.
3. Do the exercises slowly
Muscle growth is not possible without damaging the fibers. Basically, the muscles are damaged during the eccentric phase of the exercise. If you drop the barbell on his chest in the bench press or squat in your exercises virtually no eccentric phase.
If you want to increase muscle growth, always monitor weight. Increase the pressure shell, controlling slow eccentric contraction.
4. Make working back circuit
The rear chain - a muscle located on the rear of the body, from the neck to the Achilles tendon. Long hours sitting relax these muscles, which reduces your athletic performance.
To activate the rear chain muscles before exercise, perform the following exercises.
Link to the chin in the crossover
This exercise is good for posture and shoulder joints. It helps to reduce the harm from sitting, slouching and looking at the screen.
Do not take it as an exercise of force. Take a little weight and follow a lot of repetition. Concentrate on the movement of the blades: they have to go back gently until you pull the rope. Hold the position with a rope near the face for 1-2 seconds.
Me right and reverse grip on the approach to the approach or even within the same approach. For example, the first 8-10 times make direct grip, and the next 8-10 - with reflux. Depending on the angle of rotation of the grip is changing and the way muscle activation. Perform 3-4 sets of 12-20 repetitions.
Lifting the hips
Before such exercises like deadlifts or squats, you must activate the glutes so that they work as much as possible during weight training.
Rise thighs barbell warm up gluteal muscles and prepare them for loading. Perform three sets of 15 times as a warm-up for every single workout.
5. Do not miss classes
Each coach ever heard the question: "Which program is best for muscle growth and strength?" The answer is always the same: "That which you do constantly."
Nothing can replace the work performed consistently over time. Only this will help you achieve your goals.
6. Use the technique of ascending reps
Few people perform exercises muscles to failure. This disclaimer muscle implies that you do not finish last repetition, but people avoid it because they are afraid of getting hurt or shame to drop the bomb.
In the best case we do to failure of will (as long as we want to do) or to equipment failure (so far can fulfill exercise with proper technique), but more often end up approach, when completed the right amount repetitions.
Before finishing, you reduce its capacity. But rising repetition technique does not allow you to do this.
Drop set
The standard drop-set, you continue to do the exercise to failure of will or technique, then reduce the weight by 10-20% and continues. Best of all, this technique is suitable for training with weights and exercises on simulators.
Take dumbbells with a weight that you can perform the exercise 8-10 times, and then with each approach is easier to take a dumbbell of 2-5 kg. Finish the exercise with the dumbbells lungs.
Devilish drop set
Devilish drop set is very simple: 6-6-6. Take the weight with which you can perform about 8 repetitions. Do six reps, then dump 10% of the weight and do another six times. Then reset for another 10%, and try to perform six more times. If you have selected the correct weight, you will be able to perform all the approaches with the right technique.
Mechanical drop-sets
Rather than lose weight, you are doing an easier option exercises. Mechanical sets are perfect for pull-ups.
Tighten many times wide grip as you can. If you can do more than 15 times, using weighting. Then follow the eccentric pull to willful refusal. In this exercise, you tightens itself to the horizontal bar to jump, and in the position of Vis back as slowly as possible.
After that, follow the horizontal pull-ups on the bar. If you allow the preparation, place your feet on the rise - if not, leave them on the ground.
Pause for rest
Pause - this is when you are doing the usual approach to the willful refusal, then hold the weight for 10-15 seconds and then perform again as many reps as you can.
Two alternation pause and rest enough. Choose a weight that you can do 6 reps in the first set. Second, try to make a repeat 3-4, and in the latter - 1-2.
7. Do not forget about mobility
Do the exercises on mobility development at the end of each workout, when your muscles are full of blood, and the joints well lubricated.
Spend a few minutes on these simple exercises for stretchingThen you can improve your technique and learn the more complex movements. Stay in the pose for 10-30 seconds each.
Pose child
This exercise stretches the latissimus dorsi, shoulder muscles and thighs.
Sit on the floor, his legs tucked under him, lay down on his stomach on the hips and pull your hands forward. Try to relax.
deep squat
Drop down into a squat as deeply as possible. If necessary, hold on to something solid. Arch your back and stretch. Relax in this position and let her thighs open.
Stretching the calf muscles
Put your foot on the platform, is tilted at an angle of 45 degrees, or to the edge of the steppe. Move the body weight on the leg by turning it clockwise. Perform 2-3 rotation, then do exercise counterclockwise.
The movement should be so easy to do from there was noticeable that you stir a foot. This exercise is a good effect on the mobility of the ankle joint and the ability to flex the foot.
dead vis
Grasp the horizontal bar or neck shoulder width apart, lower your shoulders and take them back. Just hanging, feeling the muscles stretch the crust.
Stretching the hip flexors
Those who have a lot of sitting, the muscles, hip flexors are often shortened. Here's a great way to stretch them without harm to the waist.
Get down on one knee. The angle between the femur and tibia and femur and the housing should be 90 degrees. Squeeze your buttocks, tightening the pelvis, lower arms, pinch blade, tighten the press. Keep the tension until the end of the exercise.
From this position a little to sway back and forth. Due to the buttocks tension you feel like pulling in the groin.
Pose a pigeon on a hill
Find a flat surface at the height of the knee to mid-thigh. Put the drumstick on the surface, as shown in the photo, stretch sock over - it will help protect the knee.
Gently lean forward and hold in this position. This is the best exercise for the development of hip mobility. If you can not deep squat with your back straight, it is an absolute must-have for your workouts.
Hopefully these tips will help you to improve training efficiency and ensure rapid progress.