Muscles are designed for the speed

Train the question of the speed of movement pace to exist and dispute all the time. Menzel emphasizes the callisthenics should go on to train at slower pace, the 8th Mr. Olympia and Li Hani thinks that should be combined with acting at slow speed by explosive movements, the super coaching method founder firmly believes the movements of training should be finished at quicker pace.
A lot of people think, train movement should come, make with slower pace, but I think training that people put forward theory to serve for apparatus that them produce sometimes.

If will make the machine wear and tear to make the exercise quickly fast too at machine, they will stipulate soon: Do the result best at slow speed while using the apparatus. Can see and propagate the article trained at slow speed too at the newspapers and periodicals, say that kind of muscle burn feeling experienced in avoiding training rapidly grows to need, this is all lies deceiving people!

Muscles are designed for pace. The quicker you move tempo of weight, the larger the pressure exerted on muscles is, this is just the opposite with method avoiding being trained rapidly. Burn feeling of muscles is the result that lactic acid piles up when training at slow speed, but not because of the improvement of the pressure, two factors of stimulating muscles to grow are the pace that load and muscle shrink. When you do movements at slow speed, you can only use than common and small weight, should prevent muscles from shrinking too fast. What you make grow take happen to run in the opposite direction with most big muscle in fact.

Causing with the only problem of the greatest speed training " Break the rules " Movements and increasing the danger injured. In addition, too fast, the function of inertia will reduce the pressure exerted on muscles. That's why, the best method is to act each time and still keep the norm of movements and control on weight as quickly as possible, because this will bring the danger injured down to while producing the largest pressure minimumly.

The latest research indicates it is the best choice which increases the muscle to act fast to discover, the explosive force can increase the volume of muscle fibre to train well. The experiment lets athletes go on for 8 weeks the explosive force of the lower extremities is trained, 3 times every week, the slow speed of the result and volume of fast muscle fibre have increased 4%- 8%.

Researchers have also compared with the explosive force and trained the result trained with traditional strength. After a group of athletes train in 14 weeks, prove the explosive force is trained and trained than traditional strength superiorly, they most heavy to lie, push away intensity of weight 9.8% - 3.8%.

Perhaps you will say, it was unable to act fast that weight had grown up. Yes, but your movement trend should be a possible movement heavy object. The nerve physiologist of famous sports has proposed, it is exactly that this trend is extremely important to producing the high pressure instead of the tempo of the real movement. Even great weight is moved relatively slowly, but you attempt to move it as quickly as possible it is the key to stimulating quantity muscle fibre most.

First, big skin group is practised first

This is a training principle that should be observed. Can't pick up the apparatus and practise at will from temper. Skin group of the shank, chest, and back is big skin group, exercise of the group of skin needs to use heavier load, otherwise difficult to make the result. So, when being energetic for you, can overcome heavier load, should practise the group of skin first. If does not practise the group of skin until while training the lesson to finish quickly, will be unable to do what one wishes, will give a great discount too, even will present the accident of injuring in result.

For example somebody poach pushing away to practise beginning to train with three group 90 kilograms of dumb-bell often, latter half of lesson to make with 30 dumb-bell three group push the exercise under the triceps. One day, he reversed the order of training, pushed the exercise under making the triceps by 34 kilograms of dumb-bell first, get, practise, lie, push away, can only boost 79 kilograms of dumb-bell at most. This is because triceps to push away exercise already sure training that load, tired, it is unable to finish three more the lying and pushing of a group of 90 kilograms of dumb-bell. In this case, for tired triceps, 79 kilograms of weight has already been close to terminal load, but far from enough for developing the chest and shoulder harness muscle. Obviously, finish having one group of exercises participating in of more muscles first, finish the exercise of single muscles again, the result is much better. Because single muscles use smaller weight not to influence other skin group while practising, it is amazing that single muscles can obtain the great stress.

Second, muscles should be taken turns to train alternatively

A training principle. So-called " replace in turn " Training, mean the same muscle don't carry on the exercise continuously. Skin group to replace exercise can get certain recovery behind each exercise, therefore can bear greater load in every two exercises relatively. Because muscle strength is correlated with training the intensity to be close with the development of the volume, so replace the growth that the exercise is favorable to muscle volume and strength.

For example in lie, push away and push away among the exercise under the triceps, the triceps move the skin originally. Practitioner finish, lie, make triceps push the exercise, can overcome 30 kilograms of resistance immediately push away. Finish one group stand elbow crook, stretch exercise, he can overcome kilogram of resistances while pushing away to do exercises under doing then practise, in two group, because tired triceps have got certain recovery. If training person intends to stimulating with a muscle continuously, then will notice soon, it must be enough to resume the intermittence.