Centrifugal contraction muscle training method, doing the same amount during fitness, why is it good for others to gain muscle? You may have overlooked centrifugal contraction. Regular exercise partners know that all training movements are generally divided into three processes: centripetal contraction, centrifugal contraction and isometric contraction. Come with me to see the centrifugal contraction muscle training method.
Centrifugal contraction and muscle strengthening training method 1 "centrifugal contraction" refers to the tension when muscles are stretched. For example, in the double-head flexion training, when the weight is put down, although you don't feel the muscle actively "exerting force", the muscle is still fighting against gravity.
"Centrifugal contraction" muscle training method aims to make use of the tension of muscles in this movement stage to achieve better muscle gain effect, improve training level, break through the platform period and increase the stimulation of metabolism.
For example, in chest push, when you feel weak and can't continue pushing, your muscles can still withstand the stimulation of "centrifugal contraction", because research shows that they are stronger than "centripetal contraction" (that is, muscles actively exert their strength and shorten their length), with an amplitude of more than 20-30%.
"Centrifugal contraction" has a remarkable effect on muscle gain, because "centrifugal contraction" can cause more tiny tears in muscle tissue, and protein nutrition can be used to promote muscle recovery and proliferation. Some studies even point out that there is a huge gap in muscle gain effect without the stimulation of "centrifugal contraction". What is the lack of stimulation in centrifugal contraction? For example, if you make a double-headed bend to lift the weight and then put it on the frame, there will be no stretching of the muscles, that is, there will be no stimulation of "centrifugal contraction".
"Centrifugal contraction" muscle training method can be used in the following aspects:
First, slow down: especially in the last few times of the training group, the muscles almost exhausted their strength, that is, the last few times, slowly put down and concentrate on the action of letting go.
Second, "Chestreps": Some fitness instructors overemphasize the controlled action mode, ignoring that if the momentum of the body's center of gravity is used safely to help break through the muscle gain and strength level, "Chest reps" means to let the body's center of gravity shake the strength to lift the weight, and then concentrate on letting the muscles go down against gravity.
Third, the number of times of exceeding the limit and forcing: Sometimes, although the muscles can't lift the heavy objects, they can still defying gravity under control, and slowly put down the heavy objects, that is, with the help of others, lift the heavy objects, and then force the muscles to put them down against gravity.
Fourth, "double up and single down": for example, stretching the quadriceps of the thigh is usually done with both legs up and down, or with one leg, and "double up and single down" is the method of lifting one leg and then lowering the weight with one leg.
Centrifugal contraction muscle training II. 1. Heavy weight and low frequency.
In the theory of fitness, rm is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5rm. The research shows that: 1-5rm load training can thicken muscles and develop strength and speed; 6- 10rm load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15rm were not obviously thickened, but their strength, speed and endurance were improved. It can be seen that the load weight of 5- 10rm is suitable for bodybuilding training to increase muscle mass.
Second, the number of groups.
Whenever I think about exercise, I do 2 ~ 3 groups. In fact, it is a waste of time and I can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscles are saturated, "saturation" should be felt by yourself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.
Third, long displacement.
No matter rowing, bench pressing or bending, you should first put the dumbbell as low as possible, so that the muscles can be fully stretched, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.