Basic training - routines and exercises for athletes Training
Get expert advice on exercise routines and basic training for best sports performance, injury prevention and recovery.
Basic Training for athletes
Athletes need to practice for a good performance. Training efficiently for your sport and varying strength exercises for seniors and skill drills can help you avoid burnout and boredom, as well as reach new levels of performance.
Strength Exercises | Routines
Strength training is a critical component to athletic performance. Increase muscle strength and endurance improves an athlete's ability to exercise more efficiently, avoid injury and recovery faster.
exercise workout routines
Your goal with the best stability ball ab exercises good full body workout is the maximum contraction with heavy weights. Basically, you want to have more weight and fewer repetitions. To gain muscle mass, you want to do more repetitions with less weight. If you want to gain mass, less weight makes about 8-12 maximum repetitions. You want to keep your truck as possible to get the best results, but do not use more weight than you can handle. Make sure you have an assistant with you as well, you never know when you might need one.
But first, a quick review of the reality. the fitness industry is an inexhaustible source of billions of dollars, supplement manufacturers to muscle magazines (many muscle magazines are actually owned by supplement companies) for OEMs, many money involved and everyone She wants a piece of your portfolio.
And then there is the subculture of bodybuilding, the underground kingdom of anabolic steroids and all bodybuilders and "coaches" who try to express their opinions online and sell their books and electronic methods. The problem is that you can trust. With all the conflicting opinions and information overwhelming attraction in opposite directions, that if they listen?
Fortunately, the Internet has opened channels for a different kind of crowd, "good" physical condition. Following an evidence-based approach to fitness, these good guys are based on reliable and accurate data to make their recommendations scienfitic, with the support of their own results and the results of many clients who are in the real world.
Dumbbell presses (50 pounds 8 reps (our maximum))
25 lbs x 15 reps (warm)
50 lbs x 8 reps (the main assembly of the training exercise)
50 lbs x 8 reps (second year training set)
25 lbs x 15 reps (the last joint training exercise ('pumping'))
Why do I insist on several joint training exercise? - That's because beginners can not feel good muscles. Therefore, if you are not advanced body builder, you will not be able to achieve an efficiency of 100% of a single chain; but several drive assemblies will allow you to everything that is done.
It is quite possible (if you are a beginner) that you will learn in training in the gym efficiently using a single set of high-intensity electrical works; but now it's not yet time. There are body builders who prefer the successful exercise program of fitness training with the limited amount of repetitions; and there are those, like Multi-Set formations; but each started with the same routine time gym workout tested as described above. I think he will be able to feel its effectiveness too.
GYM workout routine belly fat easy exercises
Ways to increase the intensity of training are only for advanced users! Beginners should not crash because the very intensity fitness session is usually quite hard. It would be helpful for entering a bodybuilding competition or have worked for a while, do a simple routine is not enough information.
We reach the point at once. The primary efficacy endpoint gym drive is intensity. It includes three main parameters:
1. The amount of weight used
2. The duration of rest between sets and exercises
3. Repeat Velocity (speed method and performing exercises)
This means: trucks are driving, shorter rest intervals are - higher intensity workout gym.
First, you need to define exactly the first point that its main priority. Steady increase in basis weight ensures the growth and increase the intensity of their gym sessions. In bodybuilding everything is overloading the unit: the rise, your muscles are forced to adapt to the new loads and, therefore, growth. But during tough increasing weight, we will maintain the correct biomechanics of exercise movement and make the necessary amount of testing, and we talked. If you increase the weight, but the technique of acting on the strength of their sacrifice does not increase because your muscles are confused with an easier way to conduct training exercises.
You must work harder and harder with each new gym workout. Only in this case it will tell you that your load current is increasing; and weight gain drive shown is the average time the most suitable growth intensity.
Another way to increase the intensity of training is shorter intervals (and duration of the entire gym training session in general) break. Faster paced training least force rest rest intervals; and it will be exactly the increase in training intensity. If you remember, we decided to go with rest intervals of one minute; and is a short time; That's why it would be unreasonable to shorten further at this stage. If you do your training will be less power and more resistance character; and will not be allowed to build muscle.
The third method to increase the intensity with respect to the technically correct manner of the performance of each training exercise movement. These techniques are extremely dangerous; You must be used carefully because they can easily cause overtraining state of your body.
I will describe these gymnastic exercises stability ball core technical brief for you to know about it; but what comes your domain - I advise you to take a positive decision.
Do or die! Techniques intensity
POSITIVE FAILURE
TRAP
Forced reps
Section Repeats
REST-BREAK
Striptease
STATIC
NEGATIVE REPS
So let's start. The first station of our trip is the positive failure. It is difficult to muscle fatigue during the execution of a training exercise in particular; What you must remember is that you should be sure of the effectiveness of this failure.
What can be done? - TRAP. His idea is this: you help your muscles to overcome the most difficult points of an exercise using your whole body. You force the muscles to complete 2-3 reps more more muscular failure and, in doing so, it also stimulates the muscle fibers. This technical session gym is not for beginners, because it is extremely difficult and dangerous.
The deception is followed by forced reps to do with your partner (spotter) after his work has "died" full. For example, when doing bench presses to reach positive failure to your partner helps you complete several additional representatives.
The next technical training gym is partial REPEAT. It is absolutely clear way limit a training exercise, for example, by a third or a quarter of its width; and because of this you can "push" himself more additional representatives, in addition to muscle fatigue. It appears that the increased intensity rules prescribed to increase the amplitude, but not reduced; but we must not forget that after the failure of the muscles that are almost dead. And for a man who died partial reps they are just what to do.
Continue: Pause break formation. Do you think - something starts to burn. Are your muscles - you wanted, right? Therefore, the procedure is as follows: at the end of a set back the weight is placed on a grill or just sit on the ground and in place for about 20 seconds; then you start working with the weight until you're not; again - 20 seconds of rest ... and again ... and again ...
We now turn to STRIPTEASE (not my profession))). At the start of a training exercise that you need to load pilates mat exercises with maximum weight bar, but do not put in the locks to their partners can easily "pull" of the dumbbell plates according to their order. Start implementing the drive assembly; once you reach muscle failure, send remove two plates; new work to failure and the following command to remove two plates - and so on until there are no plates at the bar.
Finally we come to the most difficult techniques of fitness training. The first one is static (static failure). Here's how: after the failure to achieve raise or lower (depending on the year) a device by several inches or leave it on the highest point of the path of exercise and try to keep as long as you can.
And the last is for those without limitations - repeated negative. After reaching his partner insufficient to lift the weight to the top spot helps but you're absolutely on your own and it does reduce slowly, deliberately slowly. Did you manage it? - Well, - again with the help of the couple ... and so on down to one (or all negative time) plus the failure when you workout routines Exercises can not move the weight of an inch.
If you have decided to try these techniques - find then identify partners required!
I must stress this again: beginners should first do all the technical possibilities of traditional gym workout and change covered (increasing training intensity) only after that.
Workout gym and periodization
Periodization
I think that disputes over the best way to develop gym workouts do not stop. Shortly before all bodybuilders trained monotonically throughout the year; Now they use system called periodization. This technical training gym was adopted by the professional sport and its main idea is this: when you reach overhead and basic weight limit can not be increased more you have to reduce their workloads suddenly (Back- bike ) for your body to recover and rest. After that, you start to build your "mountain" again. It was found that the mass of such intensity variations wavy buff muscular and more effective than previous programs monotonous driving force.
So, periodization is a bicycle stage training intensity and volume of training an athlete to achieve the maximum amount of muscle mass and strength ... Each cycle implies the displacement of low volume, high high intensity and low intensity volume. A typical unit gymnasium cycle consists of three phases: strength training, hypertrophy and drying phase.
This half-year period is called the macrocycle; each part is recognized as a mesocycle; Each week of training within the limits of a macrocycle is called a microcycle.
It is very important technical training gym. I write this article soon.