Should the centripetal contraction speed be fast or slow in muscle bodybuilding training? There are about 650 fast muscles in the human body, which are the main participants in various sports of the human body. Muscles are divided into three types, spanning at least one joint; Smooth muscle, mainly in organs and blood vessels; Myocardium, mainly the heart, wants to increase muscle. Should the centripetal contraction speed be fast or slow in muscle bodybuilding training?
Should the centripetal contraction speed be fast or slow in muscle bodybuilding training? 1 There are all kinds of movements in fitness training, and the same movement has various performances on each bodybuilder, such as amplitude, angle and rhythm. When it comes to rhythm, we think of the speed of "centripetal contraction" and "centrifugal contraction". Some people are both centripetal and centrifugal, while others are centripetal and centrifugal. So, how to control the "fast" and "slow" movements in fitness training?
"Centripetal contraction" refers to the process of muscle contraction and lifting heavy objects, which is opposite to the direction of gravity. Centrifugal contraction is the antonym of centripetal contraction. Everyone knows that the slow speed of "centrifugal contraction" can keep muscles in a state of constant tension, increase muscle stimulation and tolerance, and reduce the risk of joint and ligament injuries. Regarding "centripetal contraction", many people think that its speed must be fast, so as to better train explosive force and recruit more muscle fibers to participate in exertion. However, we ignore the "training purpose". According to different training purposes, the performance of speed will be different:
If the purpose is to gain muscle, then we can't always use heavy weights like training explosive force. More often, we choose medium weights, so we must pay attention to "control" in training actions, that is, under the premise of controlling the target muscles to participate in the stress, make the heavy objects move according to the action trajectory, instead of simply moving the heavy objects from the starting point to the end point. Since it is control, it will definitely be better to slow down appropriately!
If you are a trainer with poor foundation, you should slow down when contracting centripetal, focus on the target muscle, feel and control the strength of the target muscle, so as to better control the target muscle; On the other hand, even if you are an experienced bodybuilder, slowing down the centripetal contraction can better control the participation of the target muscle, so stimulating the target muscle will be better than moving the weight to the finish line quickly. Because no matter how strong your control ability is, it can't compare with the innate borrowing ability of the human body.
The expression of "slow centripetal" is applicable to both compound movements and isolated movements. Compound movements, such as bench press, contract too fast to the heart, and the strength of the chest muscles cannot be controlled to the maximum. On the contrary, the participation ratio of helper muscle will be greater. Isolated movements, such as barbell bending, too fast centripetal contraction will make the shoulders borrow, and even make the waist compensate. Slowing down can be better controlled.
But even for muscle training, there must be an explosive training process, which is to break through the status quo with weight. In the case of using large weight force, the centripetal contraction speed is faster, and the weight is pushed up by the instantaneous muscle contraction force. In this case, when using lighter weight, you will not pay so much attention to the participation of the target muscle. The purpose is to increase your explosive power, but the action must be within the norms!
The process of muscle building training is not a rigid process. You should choose the training methods and movements that suit you wisely, and use these movements wisely. According to your training purpose, choose the speed of your movements, fast is fast, slow is slow. Knowing how to use it flexibly is a smart bodybuilder.
Should the centripetal contraction speed be fast or slow in muscle bodybuilding training? 2 anaerobic exercise, strength enhancement, etc.
Common anaerobic exercises include weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on.
Anaerobic exercise refers to the high-speed and intense exercise of muscles in the state of "hypoxia". Anaerobic exercise is mostly an exercise with high load intensity and strong instantaneity, which is difficult to last and the time for fatigue elimination is slow. The biggest feature of anaerobic exercise is. Because the speed is too fast and the explosive force is too strong, the sugar in the human body cannot be decomposed by oxygen, so we have to rely on "anaerobic energy supply". This kind of exercise produces too much lactic acid in the body, which leads to muscle fatigue and won't last long. I feel muscle pain and shortness of breath after exercise.
The recovery period of muscle is 48 ~ 72 hours, so it is ineffective to continue to exercise the same muscle before the muscle is fully recovered, but it will affect the exercise effect. Generally, small muscles and large muscles participate in sports at the same time. In this case, it is best to exercise the muscles involved in sports on the same day. The number and frequency of groups are required. 3 ~ 4 groups of major muscles, 6 ~ 18 times, 3 ~ 4 movements, 2 ~ 3 groups of minor muscles, 8 ~ 12 times, 2 ~ 3 movements. The main muscles include latissimus dorsi, abdominal muscles and legs. At the beginning of training, we should reduce the weight and increase the quantity appropriately. The amount of exercise in each group means, for example, if you can do 30 push-ups in one breath, and each group can only do 8 ~ 12 when you are exhausted as required, then your body needs to bear a burden, so that you can't do 30 under pressure, and you can only do 8 ~ 12 at most. Rest for 60 ~ 90 seconds for each group, and rest for 2 ~ 3 minutes for each movement. A total amount of exercise should be 45 ~ 60 minutes, not more than 90 minutes. Warm up for 5 ~ 10 minutes before exercise, and supplement 100 grams of food (1 one skim bread and 1 ~ 2 egg whites) within/kloc-0 ~ 30 minutes after exercise.