Many beginners who have just begun to engage in exercise, rarely think about whether they are going to train. It seems to them that the training itself is already well. And whatever it is - she will definitely bring the result. Of course you're right. What you show the power of will and make your body work - it's beautiful and honor to you and praise. But be prudent. Do you really want to spend precious time and wasted? I think no. Therefore, let's see how to do in the gym or at home in order to achieve the greatest results.
Fast or slow repetitions can be done depending on how we work with what weight we work. After all, taking the limit, you will not be able to make quick repetitions. Therefore, it is very important for starting to determine how weight it is necessary to work.
In order to understand how our body works, it is necessary to explain to you that there are fast and slow muscle fibers. All our muscular frame consists of various muscle groups, among which are slow and fast fibers. They are called so because of their growth intensity.
So, slow muscle fibers It is very difficult to increase in size, some argue that it is almost impossible. These muscles cannot withstand very large scales, but they can withstand a long and long load. Such fibers are responsible for the dynamic work of the muscles, keep our body in the tone throughout the day and produce the necessary man warmly. These muscle fibers give our muscles endurance. If a person prevales slow muscle fibers, he rarely achieves big results in bodybuilding.
Fast muscular fibers - on the contrary, they have a lot of force, but not as good endurance as slow. They are tired faster. The number of repetitions during the operation of fast muscle fibers is much smaller, but the weight with which the exercise is performed may be the limit. That is, the maximum weight, which is capable of man.
Each person has an equal ratio of fast and slow muscular fibers. But it's not always the case. Someone is prevalent, someone has slow muscle fibers. You can determine your ratio using special techniques:
Determine your limit On every muscle group, be it hands, breasts, legs, etc. For this:
Test results:
Fast repetitions make pulse beat with high frequency and use immediately and quick and slow muscle fibers. It is rapid repetitions that work out the main muscle groups. According to the results of many experiments, it turned out that the quick repetitions involve more muscles than slow and concentrated movements. For example, when pumping the press, quick repetitions involve some abdominal muscles that do not participate with slow exercises on specific abdominal muscles. Fast repetitions with load develop the power of your muscles. The only condition - weight should be 50% of your limit weight. It is important that the number of rapid repetitions was 25-30.
Slow repetitions, on the contrary, reduce the impulse and allow muscles to work for full force. As a result of slow repetitions, slow muscle fibers are used first, and with the accumulation of fatigue, fast muscle fibers come into force. Such exercises help to increase muscle size, as quick and slow muscular fibers damage. Performing exercises slowly, you make the muscle is under a voltage for a long time. During the rise and return movement. Perform slow exercises with weight equal to 70% of your limit weight. Repetitions in each approach should be 5-6, no more and no less. Approaches should also be not much - 2-3 approaches.
Quick + slowIn order to achieve results in the formation of a beautiful muscular relief and increase those parts of the body that are necessary for creating a proportional body, use the advantages of both slow and fast repetitions.
So, in the dispute between fast and slow repetitions, as always won friendship. You never need to rush in extremes, whether it is a diet, exercise, lifestyle in general. Personally, I do not support those who hit vegetarianism or, those who deal only with exercises and does not accept the load and vice versa.
Look at the unique video from the Russian TV channel, where you will learn in detail about what muscles are more important and how they work. Very informative and just curious.
Learn how to properly conduct a press training that it is better and faster, training in a slow or fast pace.
At least once, but each coming into the gym, when performing exercises, asked the press, asked, and how to download it?! Quick or slow? There are advantages
Work in a rapid pace, unambiguously includes more muscle fibers, including their full to work and this is true.
If it is necessary to draw a press better, ask him a good relief, then slow repetitions are good for this. When preparing for fitness and bodybuilding competitions, experienced athletes know that the concentrated exercise on a slow rhythm, makes it possible to better feel the training plot of muscles than with a rapid performance.
With slow repetitions, the muscles are longer under load, so it is better so worked out.
What pace to choose?! To solve this task, Spanish scientists took up, they conducted a scientific experiment, breaking the subjects for small groups that train the muscles of the press, the abdominal muscles and the lower back muscle and spent 1 repetition 4, 3, 2 and 1 second.
The purpose of these experiments was to know what the pace of movement in the complex is better training the muscles of the press.
Results showed the following:
- in a rapid tempo - The oblique muscles were actively involved in the work, and with slow repetitions they rested half.
- at a slow pace - Muscles are well studied, but everything is not included in the work, as when performing in a rapid pace.
To create beautiful and strong muscles, it is necessary to correctly combine fast and slow repetitions. The first 12-15 repetitions for maximum activation of muscle fibers, use quick repetitions, then go to a slow pace for better concentration and good feeling of the press.
By the way, if you want to create, forget about additional burdens and hulls with dumbbells, in this way you pumped muscles, but the narrowness of the waist will be practically not visible. Do not forget to expand your back, shoulders and hips, it will visually make the waist already.
Train correctly, get rid of round belly and be always healthy, good luck!
Supergrownized exercises are usually performed for 14-15 seconds and 4-6 repetitions. This means that the process of compression / voltage (concentric) muscles will occupy about 10 of these seconds, and the remaining 4-5 seconds go to relaxation (eccentric).It is very different from the standard bodybuilder lesson, during which you perform 8-12 repetitions, and the compression / muscle tension lasts only a couple of seconds, after which the second pause is in the middle of the movement and the 4-second weight drop phase.
This means that during the exercises a larger amount of muscle fibers will be involved, since the total number of muscle fibers involved directly depends on the time of stay in the voltage, the amplitude of the movement and the lifting weight.
In addition, thanks to the increased time of muscle stay under voltage, you can notice the increased number of formed by-products of metabolism (for example, lactic acid), and it also temporarily makes the muscles seem larger (sarcoplasmic hypertrophy).
And although it will not last long for a long time, for many it can give excellent motivation, as they begin to see them seeking certain good results.
Since many use inertia's strength as additional assistance, in particular during classes with dumbbells or barbell, when this factor disappears from the exercise, it makes the muscles work much stronger.
However, here you need to be very neat because you can damage your back. Since inertia is no longer possible, you want to reduce the lifting weight, otherwise you risk overloading the bottom of the back and even get injured.
First of all, as in the case of any other new type of exercise, it is necessary to introduce it gradually. It is not necessary to reduce your classes only to slow exercises, it is better to replace one or two of the exercises on their slow species, and the rest should be left unchanged.
Moreover, try not to linger at supergrown exercises for longer than 3-4 months. This is because the supergrown exercises are a little more effect on the central nervous system and, therefore, they can increase the time of the body's restoration.
If you already run into the gym with the thought of adding supergrown exercises into your program, then you can feel through time that you have become stronger than tired. Perhaps you will even want to return to your previous classes in order not to reincarnate. Make a break in supergrown exercises every few months.
By this, you will reduce the chances of overravel and help your body fully recovery after classes with the maximum improvement in the overall state.
In each complex, where super-explosion exercises will be used, you should think about increasing the time to rest, because in the future it will allow the body better to recover between each approach, and will prevent your early fatigue during classes.
When you start using supergrown exercises, do not be surprised if your muscles are sick the next day. This is the result of neuromuscular adaptation in your body, which is usually expressed in the form of muscle pain.
Finally, if you use supergrown exercises, do not forget to spend a little extra time for the stretching of the muscles. It must be done between each individual exercise and upon completion of the entire complex. This is not just the necessary correct practice of classes, it will further reduce the time when your muscles experience pain.
If you feel about such people, there is nothing terrible. Supergrownized exercises are not for everyone. However, for the rest, this is a great way to change everything, to keep interest in lifting weights and achieve new heights in Powerlifting.
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In the world of bodybuilding, there are many diverse techniques that do in some way help the athlete increase the power indicators and build up muscle mass. Especially many different ways of training with a different number of repetitions and their execution pace. In this article we will talk about slow repetitions, we'll figure it out what it is, we will learn about the advantages and disadvantages of this technique.
Why do slow repetitions need?
Slow repetitions allow you to fully control the trajectory of the movement of a sports projectile and it is better to feel the load on the target muscles. Also, such that exercise is the safest, as practice shows, the risk of injury during slow repetitions is reduced to zero. Long stay under load develops the relationship between the brain and muscles, it is very important for beginner athletes. If you are well feeling muscles during the training, you can faster progress and quickly increase muscle mass.
This technique is perfect for those who decided to return to bodybuilding after the break, or after injury, since slow repetitions do not heat the joints, very rarely lead to injuries and allow you to feel muscles. They are also suitable for experienced athletes who at least for a while they want to change the plate and change the rhythm of workouts.
- At a slow pace of exercise, it is impossible to allow pauses during the execution of each repetition at any point of movement, the projectile must be in motion constantly, while all movements must be controlled and smooth.
- A positive part of the repetition should last about 10 seconds, and negative 5.
- To follow the rate of execution, you need to ask the partner to count the time.
- To master the technique of slow repetitions you will need a lot of time, about 2-3 weeks.
- A weight of 40-65% of one repeated maximum takes for work.
Working on the slow repetition method, the athletes most often perform 3-8 repetitions per approach. You do not need to perform more, as the approach will be too long, and this can lead to overtraining or stagnation, plateau. The load on such workouts is very large, so it is not recommended to perform more than 3 approaches in the exercise, and more than 3 exercises for each muscular group.
From the specified pace of execution, it turns out that each repetition will last about 15 seconds (for example, conventional repetitions of the press lying on 3-5 seconds). Not every athlete will be able to withstand such a load, so you can start with a smaller duration of the repeat, to do it is intuitive.
Many athletes are positively responding about slow repetitions. Such a method of training does not cause injuries and allows you to maximize the target muscles. Athletes believe that this technique of performing exercises well increases strength and muscle sizes, but practice shows that there are more efficient methods of progression in bodybuilding. Also, professional coaches believe that it is impossible to achieve a noticeable result using only one method, it is impossible, therefore it is worth not only to use different techniques (for example, but also fundamentally change the speed of exercise, the number of repetitions and approaches. So you can constantly shock Your muscles, from what they will always grow.
We have achieved a unnatural position when a part of humanity practically does not fulfill physical work, and the other is overloaded with severe exhaustive labor.
It is worth a little thought, and it becomes clear that countless illnesses that engulfed humanity as a result of the decline in vitality in humans are the result of unnatural living conditions.
Daily, the usual Western employee makes a crime against health. Nevertheless, the number of adults who are engaged in sports and charge at least once every two days, very little.
It is easy to understand that in the suctoral and hurry of modern life, those of us who have devoted themselves to mental work, hardly have time for sports.
We live in a daily mental "routine" and do not give the body of what you need.
Our exercises consist only only in a walk related to the movement and home, which decreases intensive use of tram, bus, trains, metro, cars, and even in manipulation with a knife, fork and a spoon when eating.
And it is not surprising that such a degenerative lifestyle reduces the vitality that it cannot already resist diseases.
Our mental labor workers live by virtue of physical inertia and easily become victims of numerous diseases.
Well known is the fact that regular sports can free people from a bad state in the afternoon due to the decline of the forces, which is observed after lunch, and against which people are carefully fighting.
However, for persons who are engaged only by physical labor, one-sidedness of physical training is in themselves great drawbacks.
Plant worker, Mason performs physical work in the morning and to night, but does not have any good muscles, nor genuine health.
Physical work can develop the body and increase its resilience only when it has different variations, as if we played the game in which every muscle should participate.
Naturally, exercise and instinctive thrust for sports games are a human heritage.
As long as a person is in vivo, nature takes care that every muscle and part of the body develops and intensifies.
And work, and the game is part of human life, but not such a job that is now performed by millions of workers. The present work does not give anything except for the exhaustion.
All Western sports can develop the body, but they should not be used very intensively.
All sports gives a greater load on the heart, and athlete's heart is usually extended.
To this, with a rare exception, it should be added that various sports give only one-sided muscular development.
The fencer develops a strong right hand and right foot, the tennis player is the right hand, and the skateheads - the muscles of the legs.
On the other hand, if we want to develop all the muscles harmoniously, it is necessary to engage in various sports at the same time. But where to take at this time?
With the help of an ancient Indian method, each can develop a symmetric, muscular body without expensive sports equipment or a large spending time. The only thing we will need is a mirror and 15 minutes of time every day.
With the help of a system of slow exercises, which consists of gaming movements in conjunction with a strong mental concentration, you can develop a strong muscles in a very short time. And everyone can do this sport at home.
The oldest Indian muscle development system is the exercises "Dhandalibhia" - differs from Western gymnastics by the fact that it does not consist of meaningless repetitions of exercises, but contains exercises made with great interest.
During the exercises, straining our will or imagination, we see moving muscles and send a stream of prana in them.
With conscious and purposeful execution of exercises, we use our imagination ability and subconsciously defeat our doubts and skepticism.
If, for example, we are bending slowly our right hand, continuously observing this movement, and we present that at this moment a large number of prana flows into our biceps, and blood strongly supplies the entire hand - we have already achieved success!
After a few weeks of persistent practice of this simple physical exercise, connected to a mental concentration, we suddenly note that our hands muscles rose just as if we performed hard work for several months.
The creative power of consciousness gives the muscles to the muscles and dimensions that we keep in the imagination.
Let's try this method on other parts of the body: if we use our imagination in order to send vitality to various parts of the body, continuously increasing strength, and if we observe the work of the muscles when you exercise or observe them in the mirror, you will soon build the body that we conceived And which allowed us to build God.
The secret of the "big effect" of slow exercises to the muscles and the whole body lies in the creative work of consciousness.
Tiny endings of nerves, which permeate all body tissues, charge the force consciously, in our will.
During the exercise, these tiny tanks are filled with a certain amount of prana, and the construction of muscles continues not only during the exercise, but after, even during sleep; Obvious dictatorship of our will, nerves form the form of muscles drawn by our imagination.
In children and even in adults, the strength of consciousness can almost without limit the concentration of even a skeleton in accordance with the desire. It may be understood by those who tried to do this not only in theory, but also in practice.
After a short period of classes, we can feel the creative strength of consciousness in all of our body.
As the results of mental influence, these exercises performed using self-imposition and concentrations bring great benefits to the muscles and the body than any sports exercises performed mindlessly.
Indian system of slow exercises, if we practice persistent every day, accompanied by miracles. No equipment is required, as Yoga gives simple natural movements.
Spear throwing (Shiva Trzelzkin).
Squeeze the fist of the right hand as if we grabbed a dart or spear.
Standing, putting the legs, stretching his left hand to the side, tilt all our body back, as if going to throw a spear.
We assign back the right hand and slightly bend the torso back. This is the main position.
Now we pass through all the movements when throwing a spear until the last phase, when the right hand holding a spear, stretched forward, and the left hand is behind.
During the exercise, we curb knees, first the right, and then the left.
We must move continuously, smoothly, rhythmic, plastic, graceful.
The active movement is made as follows. We occupy the main position for throwing a spear before the mirror and, straining to the limit every muscle, pass through each phase of the exercise so slowly, as if we watched ourselves in a slow motion film.
The movement should be so slow, so that the exercise that takes two to three seconds would occupy from 30 seconds. up to 1 minute.
After performing the movement, we remain in the last phase of the exercise for a minute, and then slowly return to the main position.
Exercise is repeated 2-3 times.
At the end, the quick shaking muscles relax those muscles that participated in the performance of this exercise.
Exercise ends with several deep breaths.
Many Western athletes and coaches will laugh at this exercise. However, before expressing any opinion, they should have to perform the effect of slow exercises to do them at least during the week.
They would see amazing results. There is no organ, for example, weak lungs, which would not respond to these conscious exercises and would not give signs of development, even in adults.
The second exercise, which should be done daily, is archery (Arjuna).
Standing, putting the legs, turn slightly to the side, as if we kept the bow in the left hand.
Standing firmly, straining the muscles of the thighs and hands, pull the left hand, stretch the onions with your right hand and then release the tutor.
All exercise should take about a minute.
Ending the exercise by shaking muscles and several full breathing.
Fencing on sticks-shepherd boys.
We occupy a fencer position. Holding the sword in hand, we move forward and backward, inflicting the right and left, but all this is very slow, a turtle step.
Lifting gravity (Hanuman raises Howardhan).
Bending ahead, we grab the imaginary heavy weight with both hands and raise it to the shoulder level.
Bending your knees under weight weight, putting his legs, we raise, finally, our weight above the head on the elongated hands.
We carry out this exercise slowly, so that it takes a minute.
In conclusion, as before, we shake the muscles in order to relax them, and make full breathing.
Wood cutting (on the ceremony of its own cremation).
This is one of the most important simplest exercises.
Standing, putting the legs, raise your hands in front of the mirror, imagine that there is a heavy ax arm between two compressed in a fist, which we slowly raise above the imaginary chub.
We stir slowly to take every blow from one to two minutes.
At the end of the exercise, relax the muscles and make a deep breath.
Pushing stones (build a bridge on Lanka to save the sieve).
We run for Krishna, but can't catch up.
We pass through all the movements of the runner, without leaving the original place.
I breathe slowly and consciously send prana to all the muscles that participate in the exercise.
Ending the exercise shook muscles in order to relax them and make a few full breathing.
We defeat Camsa.
Standing in front of the mirror, occupy the position of the boxer, we apply a few shots with the right and left hand imaginary enemy in the head and in the body.
All this is performed, as slowly as possible, with the full concentration of all our attention and with the full voltage of all muscles.
We finish the exercise relaxation.
Swimming in Yamun.
The exercise corresponds to the training exercise in swimming, given in Europe.
Lying on the abdomen on a low bench, perform the movement of the swimmer, constantly thinking about the adjustment of breathing.
Then go to the back and perform the movement of the swimmer on the back.
The importance of swimming, as a natural sport, has already been noted in connection with Pranayama.
Here we once again underline that from all physical exercises, swimming should be performed each for half an hour per day.
Site grass for cows.
Excellent exercise for the development of muscles of the back and sides and to preserve the elasticity of the spine. Movement right and left stimulates the nerves leaving the spinal cord.
We pass through all the movements of the KOSP to the right and left, then lean forward, "Cut with a short grass with sickle." All this is very slow.
We end up the exercise relaxation of muscles and make some deep breaths.
Lazagne on a tree for bananas for Krishna.
Very important exercise for body structure. It can have several variations. His goal is to imitate the natural exercise - climb on the tree trunk. It is extremely simple.
If we perform it on the street, under the trees, we grab the thick branch above your head.
If you do at home, we grab the door frame. First, hang without movement for a few seconds, then, having rested a little, let's grab about the branch or frame and hang as long as we can.
Crawn on all fours. We are warrior-monkey Hanuman.
Adult civilized people may consider this exercise below their dignity. However, it is very useful.
Crawling on all fours At least for five minutes has the same useful effect on the circulation of blood, the brain and the system of endocrine glands, as well as the asans with the inverse position of the body.
When crawling on all fours, we, of course, should not crawl on your knees; But they must move on the elongated hands and legs, so that our head is down.
We should move around for one or two minutes on as far as possible no bent feet; Then slowly on the bent hands and legs; End the exercise should be crawled on the elbows.
This is the so-called "Indian crawler". If practicing this exercise for a few minutes, it has an excellent impact on the development of muscles.
Taking water from the sacred well (Sanatana Goswami at the Temple of Madana Mohaan).
Taking water from the well, we carry out standing, putting the legs and leaning a little later.
We slowly pass through the movements corresponding to the pullout of the rope on which the heavy bucket with water is tied.
We grab the imaginary rope alternately by both hands, pulling it out that when the left hand bent and is around the chest, the right reaches the floor to grab the rope as low as possible. Then pull the rope with the right hand and lower the left hand down.
Ending the exercise of muscle relaxation and make a few full breathing yogis.
Pull Rathayatra. Wear Krishna back to Vrindavan.
Standing, putting the legs, in front of the mirror pull the right hand, cover the imaginary rope and pull it out of all his might, bending the torso to the right. Then repeat the same movement with your left hand.
This alternate movement is one of the best backs for muscles.
We should not forget that it is necessary to perform this movement so slowly, as possible to accompany each phase of the concentration of consciousness.
Our movements must be completely harmonious.
Lazagne on the rope for coconuts for Krishna.
This exercise is done in such a way as the previous one, but the imaginary rope hangs vertically. Thus, we pass through the movement of a person climbing up the rope.
Fighting fighters in the arena of the Kamsa.
We fight with an imaginary opponent. In this exercise, slow movements are particularly important.
All the time relaxes between different grips.
In this exercise, you should never hold the breath more than 7 seconds.
Conclusion.
Hinduses perform exercises "D H A N D A L I B X and C K and" simultaneously with their teacher. Concentrating attention, the student can observe the impressive muscle game of the beautiful symmetric body of his teacher.
The subconscious mind of the student registers the painting of the teacher's body, which built his body with the help of exercises. The high degree of association and concentration of prana can only be achieved when we do exercises with such a teacher.
It is not always possible in the West, and the mirror in this case is a replacement, although we must try to represent the wonderful forms of Lord Krishna and the Lord Balarama.
This, who does not have an equal, an ancient exercise system, which connects faith, the power of desire and imagination with physical movements, is worthy of serious attention and careful study by teachers of physical education and coaches in the West.
How do I do it?
I have a large mirror at home. There is a tantric nice music for my hearing. There is a whole paradise garden of living exotic plants. And sometimes I can find half an hour of quiet time for classes.
To perform a "miracle of slow exercises" there are several strict mandatory conditions that cannot be disrupted.
1. Mirror necessarily.
2. A pleasant rumor quiet smooth music is obligatory (it may not be absolutely music). May be just mantras. The main condition: Harmony of sound for perception and pulse
3. It is necessary to make a strict warning to relatives - do not disturb you with these half an hour. It is better to hang a sign - a reminder on the doors "knock only in case of fire!" This is a very important condition: during exercises there are high loads on the body. Such loads are completely safe in a state of harmonious trance. But the case, a knock, a cell phone call can sharply "push out" you from the trance, and then there will be muscle pain. Least. Therefore, your universal peace for half an hour is compulsory condition.
4. Do not perform exercises after coffee, after alcohol, after greasy abundant food.
5. Before occupations, it is necessary to unwind doggings. Exercise is carried out only in the naked form. Only alone. Just before the mirror.
Enable music. Undress. Consider yourself in front of the mirror carefully. Screw to music arbitrarily. Cross arbitrarily. You are alone, no one sees you. Nobody will smile, looking at you. Remove all internal conformity. Scroll to half an hour with all your social masks. Begin just a human body.
Try "Log in" in the sounds of music. Try to listen to myself in your body. Try to continue any movements that will be born your body. Watch out for yourself in the mirror you like yourself. Your breath can be any arbitrary. But quite complete, not superficial. For lovers, Pranayama can be tested. But this is from love for exotic. In meaning - not necessarily.
When you enter a calm harmonious state, stand in the arrow of the arrow.
Attention!!!
Now very slowly, keeping deep measured breathing, strain all the muscles of the body and, looking at yourself a loved one in the mirror slowly, tension the tent, aim and produce a "shot". Slow. Smoothly. As in a very, very slow movie. Without reducing voltage! Lower your hands. The first exercise is completed. And now you can catch your breath.
