Strength training method
In bodybuilding, it is necessary to carry out weightlifting and various weight-bearing training to develop muscle strength and increase muscle volume. At the same time, many sports often use weightlifting and various loads to develop muscle strength in training. Therefore, all physical exercisers and fitness coaches must understand the content of development strength and use it reasonably, so that you will achieve your ideal goal in training.
Develop absolute power; Absolute strength is the strength that a person shows when completing an action, regardless of the relationship with his own weight. To develop absolute strength, the most important thing is to choose weight. If you don't systematically overcome considerable weight training, the maximum strength of muscles will not increase. It is most beneficial to develop muscle strength by using training with few repetitions. Weight is generally determined by the percentage of maximum strength or the number of repetitions of a training. Repeatable weight 1-3 times (equivalent to 85% of my maximum strength), the bodybuilding coach will regularly conduct special training on absolute muscle strength. But in bodybuilding training, the main thing is to develop muscle mass, so the most effective weight to develop muscle mass is that I can do it 8- 12 times in a row, at least 6 times and at most 15 times. If I can only do it less than five times in a row, I will only develop muscle strength and rarely increase muscle volume. Repeated training with moderate weight can increase muscle volume and muscle endurance. If it can be repeated more than 20 times. To increase muscle strength and figure, increase the weight when the training can be repeated 12 times or more, and reduce the weight when the number of repetitions is less than 8 times. However, it should be noted that people who are not often engaged in strength training should not use too much weight, because the effect of strength training hardly depends on weight at the initial stage, as long as the weight exceeds a certain minimum (about 40% of the maximum weight).
Development speed and strength: refers to the strength produced when muscles do isotonic contraction, and fatigue appears in the later stage of this kind of training. The method of developing speed power is different from the method of developing absolute power. It is necessary to reduce the weight appropriately and complete the action as quickly as possible. Use the method of high-intensity interval training to develop speed strength, that is, 60%-80% intensity, 5- 10 times in each group, 4-6 groups of explosive speed training, and rest for 2-5 minutes between groups.
Developing endurance strength: refers to the ability of a certain muscle group to lift a certain weight repeatedly over a period of time. Generally, low-intensity batch method is adopted, that is, the intensity is about 50% of the maximum weight, and it is completed at medium and high speed. Each group needs 20-30 times, and the rest between groups is about 1 minute. The number of groups can be increased with the improvement of training level. To develop endurance, we need to overcome a certain weight and a certain degree of fatigue. Bodybuilders will use this method in the pre-competition training cycle, but in order to make the body lines meet the competition requirements-the best state of large muscle mass, minimum subcutaneous fat and clear muscle lines and textures, in addition to adjusting the training intensity and amount of exercise, it is necessary to combine effective aerobic exercise with the proportion of daily nutrients. This training method is also suitable for dieters. As long as a certain intensity of aerobic training and a reasonable diet are combined, dieters will reduce their ideal weight.
Breathing in strength exercises: Breathing is needed when the weight is extreme or heavy, that is, when the glottis are closed, the muscles are tense and exert strength. Our coach has tested the strength of brachialis = cephalic muscle when inhaling, exhaling and holding your breath. The results show that holding one's breath can improve muscle strength, but holding one's breath will cause some unfavorable factors to the activities of cardiovascular system, resulting in chest width. Obstructing pulmonary blood circulation and holding your breath for a long time will affect the training effect, which may easily lead to dizziness, nausea, premature fatigue and even transient cerebral anemia or shock. In order to avoid these phenomena, you must pay attention to: only hold your breath when you have to exert your greatest strength in a short time, and don't hold your breath when you have the conditions; The limit (maximum) and sub-limit bearing capacity used by beginners in strength training should not be too large; The maximum inspiratory volume should not be done before completing strength training, and it is appropriate to do moderate inhalation; Exhale with a narrow glottis (the tip of the tongue is against the upper jaw), which can achieve the same strength as holding your breath, so try not to hold your breath, and it is better to exhale slowly to complete the maximum strength training; Breathing during training should also change with movements. Proper breathing should not only provide oxygen, but also fix the shoulder strap, which plays an important role in adjusting posture and assisting in completing movements.
Principles and requirements for developing strength: overload and gradually increasing load principle. Overload means training according to the maximum load that someone can bear or close to the maximum load. After adaptation, the load (weight) of strength training should be gradually increased, exceeding the original maximum load (weight), so as to continuously develop strength. Overload can force more muscle groups to participate in the maximum contraction, stimulate the human body to produce a series of physiological adaptation changes and increase muscle strength. Small load can only keep muscle strength at the original level, or even reduce it. After the strength grows. The load needs to be gradually increased. For example, a trainer can lift the weight on his back eight times before he is tired. This weight is a moderate load for the trainer. After training with this load until he can lift to 12 times, he can increase his weight, and the increase will be subject to the maximum of 8 times, so that his muscles will always be in an overloaded contraction state every time he trains.
The principle of training large muscle groups first, then training small muscle groups, and different muscle groups in the whole body alternate. The relate muscle groups with that lar total strength of human body are extensor spine, flexor spine and muscles around hip joint, leg muscles, extensor arm and pectoralis major. In the process of physical exercise, we should pay attention to developing the strength of these muscle groups on the basis of all-round development of muscle strength.
According to the training principle of strength growth law: lift more than 50% of the maximum load (weight) and increase the weight-increase the number of times and groups-increase the weight-increase the number of times and groups-and then increase the weight. Repeat for more than six weeks and it will be effective three times a week. Strength training should be persistent, and strength will begin to fade after stopping for 5-7 days, so it is appropriate for us trainers to do it every other day.
It is necessary to cultivate muscle relaxation ability during training, and do stretching activities about muscle groups, joints and ligaments after warm-up activities, before strength training and during training to relax muscles as much as possible and eliminate fatigue; At the same time, it can improve the training effect, make muscles more elastic, increase muscle strength and reduce injuries. Strengthening physical fitness is closely related to disease prevention and treatment, so physical exercise must be combined with paying attention to hygiene. That is to say, in order to improve health, besides insisting on exercise, we must also abide by strict life and rest system, develop good health habits, have a regular life and rest system, ensure adequate sleep and necessary rest, and reasonable nutrition and dietary index will have a good effect on promoting physical health.
Physical exercise should pay attention to practical results, proceed from everyone's reality and persevere in order to achieve good results. But pay attention to the all-round development of the body. The human body is an organic whole, and each organ system influences and promotes each other. The activity function of human organ system needs a process of gradual improvement and adaptation. If you violate this rule, it will not only strengthen your physique, but also damage your health. So as long as you seriously follow the above training methods, you will definitely achieve it.