This method is that when the muscles contract, the length is shortened, and the starting point of the muscles moves closer to the center, so it is also called concentric exercise. It is widely used at present, about 70K, and can be practiced with equipment such as bells, dumbbells, kettlebells, tensioners and comprehensive strength training racks. In order to develop muscles, it is best to practice at a slow speed.
Pay attention to the following points when arranging exercise load;
1. Strength; that is, the size of the load-bearing resistance. Generally, use small and medium intensity, that is, 60-80%; at a certain stage, hit the highest intensity, that is, 10O% of the weight. Bodybuilders' intensity should increase after a certain period, on the one hand to adapt to the changed situation, and on the other hand to deepen the stimulation of the muscles. This is the so-called "overload training principle."
2. Number of sets: In short, it is the number of times you use the equipment; 2-4 sets are the minimum number of sets. Athletes of different levels should use different sets of training. Beginners are generally suitable for 4 and 2 sets of one action, while bodybuilders should greatly increase the number of sets of actions.
3. Reps: This refers to the number of reps done in a set. Usually, 1 to 3 times is the minimum number, and 6-12 times is the medium number. More than 15 times is considered multiple times. The number of sets and reps make up the quantity, usually expressed in terms of total kilograms. ?Use the slow power method, usually 6-10 times. After training and being able to do more than 12 reps, you should consider adding new weight to deepen the stimulation of the muscles.
4. Density: refers to the interval between each group. The interval time of up to 2-3 minutes is called small density; the interval time of 1-1 and a half minutes is medium density, and the interval time of each group is within seconds is called high density.
5. Action speed: refers to the speed of action. According to research, fast speed is good for developing explosive power, mixed speed is good for building strength, while slow and medium speed is good for developing muscles. Use dynamic exercises to develop muscles, usually at slow or medium speeds. To sum up, the amount of exercise during power exercises is usually:
Medium and small strength: 60-80N%
Number of groups: 2-6 groups (comprehensive strength exercises can achieve 8-10 groups).
Medium to upper reps: 6-10 Rm (?: Rm means the maximum weight that can be lifted for the specified number of repetitions before fatigue, for example, 6Rm is the maximum weight that can be lifted 6 times).
Medium density: intermittent 1'-3'-30" speed, slow or medium speed.
It is expressed as:
Power exercises: (medium weight\6-10 times) 4+-2
For example: There is a junior bodybuilder whose maximum weight in the lying spine is 100-158 kg. He wants to develop muscles (bench pressing to develop the pectoralis major, front deltoid, triceps brachii and serratus anterior). Bench press should be used:
Bench press (60-80 kg\10-6 times) 6-8 groups, that is, use a weight of 60-80 kg to do 6-8 groups, each group does 10-6 times (the number of light lifts is more and the heavier ones It will gradually decrease over time, but it should be reached to the limit regardless of severity).
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