The static tension training rule is also called the static tension training rule. It is the application of static muscle exercises in bodybuilding training. It refers to a practice method that involves tightening the relevant muscles to fix them in a certain position during a weight-bearing or non-weight-bearing movement exercise, maintaining the maximum tension for 3-6 seconds, and then repeating it 4-5 times. . This training method can improve the nervous system's ability to control muscles and the ability to perform in competitions. At the same time, it can conduct specialized strengthening training for muscle groups that are not easily exercised during dynamic exercises. It can also make muscle lines stand out and subcutaneous veins appear. The tube is sharp, creating a strong visual effect.
Muscle contraction is a mechanical response that occurs after muscle fibers receive stimulation. There are two manifestations, one is a degree of shortening of the muscle fibers, and the other is an increase in the tension of the muscle fibers. During static exercises, the length of the muscle fibers is relatively fixed, and the limbs basically do not move, but the tension of the muscle fibers changes. This change is the effect pursued by the static tension law. Training practice has proven that static exercises can mobilize more muscle fibers to participate in work than dynamic exercises, and can develop maximum strength and static endurance more quickly. At the same time, they can develop muscles and improve muscle quality. Static tension training generally involves using higher intensity loads or maintaining a longer muscle tightening time. In this way, the nerve cells in the cerebral cortex that command muscle activity can be strongly excited, thereby mobilizing more fibers to contract simultaneously, producing greater muscle tension, and continuously strengthening the nervous system's ability to control muscles.
Static tension training can be performed at any point during an action. The time for muscle tightening is inversely proportional to the load intensity. Before exercising with extreme load or close to extreme load, you must first take a deep breath, hold your breath while the muscles continue to tighten, and occasionally perform moderate breathing to avoid holding your breath for too long, which may cause cerebral anemia, shock and other negative effects. When performing "sculpture" static tension exercises with bare hands, there are no strict regulations on breathing, but it must be done in conjunction with the rhythm of the movements. Regardless of weight-bearing or freehand static tensioning exercises, the muscle fibers should be thoroughly, completely, and consciously controlled to contract in the exercise position. The determination of the point of sustained muscle contraction cannot be set in stone. The performance of static strength is selective to joint angles, that is, the static strength obtained at the joint angle used during training can only be fully expressed at this joint angle. Therefore, if you want to fully develop a certain muscle or weightTo develop a certain part of a certain muscle, the action point of the action should be determined comprehensively or selectively. For example, pull up the back of the neck and pull the body up 15-20 meters. When you are still and deliberately contract the latissimus dorsi, the resting position is the action point of this lesson. After practicing for a period of time, it can rise to about 25 meters as the action point. However, it is not easy to reach weak parts during dynamic exercises. You should select a few more points for strengthening exercises, but you must follow the principle of order and gradualness.
The static tension training method is an intermediate and advanced training method and should not be used by beginners. Even if you have a certain training level, the time of each static training session (including rest) should not exceed 20-25 minutes. Training can be interspersed with power training or performed independently. Courses focusing on static training can be arranged three or twice per session in a specific training period, and at least four to six sessions or longer. The regular schedule during the week is to arrange dynamic exercises mainly on Mondays and Thursdays, static exercises mainly on Tuesdays and Fridays, and rest and adjustments on Wednesdays, Saturdays and Sundays.
Before the competition, you can break through the routine and perform ultra-maximal intensity training (use your full strength but cannot lift the weight to greatly increase the tension) or other forms of static tension training as needed to enter the state of performance.
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