Original title: UNDER GENERAL (Basic muscle building)
Author: Stelvio Beraldo
From: www.tennislab.it
Thanks RITA ( Italian Tennis Research Association, is a cultural association founded in 1998 and research and spread throughout the country, with the aim of promoting and implementing activities, studies, projects and research to improve knowledge and skills of its members, to encourage a resumption of the courts in Italy)
IMPORTANCE OF FORCE GENERAL
the general force is identified with optimal efficiency and tropism of all muscle groups. Thus, a muscle-building aimed at achieving a balance of muscle strength and aesthetic harmony.
be aware that:
- The general strength training can be used as an end in itself or targeted following the increase of the various aspects of the force. In fact, a first pass through a period dedicated to building muscle is compulsory for anyone who wants to improve as a result of the maximum strength, speed strength, strength endurance and muscle hypertrophy.
- Thanks to this phase of training (under general) can also be obtained biological adaptations (hardening of the musculoskeletal system, especially in its joints and muscle-tendon components) and coordinates, which are essential for a more intense and specific.
- Loads that are used should not be high. Despite this strength will undergo a significant increase already.
- exercises that involve multiple muscles simultaneously must have absolute priority (eg, leg squats, presses and bending arms, etc..), Giving less value to the exercises tend to locate on the commitment of restricted muscle regions. These may be included if you need specific interventions aimed at rebalancing the particular weakness and tropism.
- In the young should not be in a hurry to use early on means and methods to acquire the force. In fact, unlike other motor skills, even after the power to easily and quickly respond to the stimuli of the training. Strength in competitive sports is only one aspect of the skills needed to perform a dynamic sports action, action that becomes effective only when there is a balance between muscle strength and other motor skills, particularly the quantity and quality of the "baggage" coordinative acquired. Especially for lower limb strength and coordination can be improved effectively and simultaneously with natural exercises performed with high dynamic load (see "Improving the strength and rapid speed of the lower limbs with the exercises against natural"). Small dumbbells can be useful if it is necessary correct obvious imbalance of muscle strength of trunk and arms.
METHODS OF IMPROVING THE FORCE GENERAL
METHOD OF REPEATED LOADS (with low and medium loads)
The parameters are a reworking of what is proposed by VM Zaciorskij in the 70 'with the definition of "Method of repeated efforts."
Features:
- This is the method of choice for the general strength.
- is addressed to all, independent of age and sex. It can be used successfully evolved from an athlete who takes training after a long interruption.
- Provides for the use of low and medium loads between 65-80% of the ceiling, or allowing the execution of each series with a number between 14-6 reps to "exhaustion," meaning it out the execution until the last possible repeat run correctly, however.
- Start with a first phase, lasting 3-4 weeks where it is appropriate to charge lower rates of between 60-70% of the ceiling, or between 16-10 reps per set.
- Choose the range of exercises including those that involve multiple muscles simultaneously (eg, bending the legs, arms, presses, etc.)..
Working parameters
percent compared to the maximum load: 65-80%
serial number for each muscle group: 6-8
number of repetitions in each series: exhausted
Speed \u200b\u200bof execution: fluent and controlled
recovery time between sets: complete (at least 2.5 to 3 minutes)
pyramidal method (large pyramid)
Features:
- It is addressed to all, independent of age and sex. It can be successfully used by an athlete that incorporates advanced training after long break.
- It differs from the previous method only for the execution of the series that have a constant rate with increasing load first (round), then decreasing (return).
- The progression of the load between a series and the next is about 5% of the weight used.
- All other parameters are similar to the previous method of repeated loading.
- It is less effective method of load limits because, in the traditional pyramid, are offered few effective set right on the percentage of cargo more challenging. You can avoid this by running with the load considered optimal set of more than one step.
METHOD Isometric
Features:
- manifestation of force against a fixed resistance, which is a static work of the muscle.
- The increase in strength is mainly in the chosen angular position of the body segments. It is therefore appropriate to select and act for each year, at least three different angular positions, a more closed, a middle and a more open (Figure).
- quickly fatigues the central nervous system, also, if used for a long time can disrupt motor coordination and muscle extensibility.
- It is recommended only for short periods when used as a method auxiliary force for the development of joint positions in particularly "critical" and features some athletic movements (especially at high voltages useful for the development of maximum force).
Merits and limitations of training Isometric
ADVANTAGES - Very effective for increasing strength.
- It does not require special equipment.
- Allows you to perform a wide range of exercises, also located.
- allows the determination of the load required at all joint positions of body segments.
- may be useful for the development of strength in the angular positions of the body segments "critical" characteristics and some athletic movements (crossing the "barrier" of force due to adaptation to the various methods used). This is especially true for the maximum force.
- Also used in rehabilitation as the manifestation of muscle tension does not involve the movement of the joint and on the action of "rubbing" of the tendons.
DISADVANTAGES - The increase in strength is mainly in the chosen angular position of the body segments. It is therefore appropriate to select and act for each year, at least three different angular positions, a more closed, a middle and a more open (Figure). Thus, time-consuming.
- Does not improve intermuscular coordination (Coordination between synergistic muscles) and can disrupt coordination.
- adversely affects the extensibility of muscles and their ability to release.
- quickly fatigues the central nervous system.
- Contraindicated in the sport of speed, speed and speed strength. In such cases it may be used only for a short course tending to the development of maximum force in specific angular positions of the body segments.
- The cardiovascular system is subjected to considerable stress (respiratory arrest). Therefore, it is contraindicated in the elderly, heart patients and younger.
Working parameters
percentage of the maximum voltage: 65-80%
serial number for each muscle group: 4-6
Number of repetitions in each set: a repetition period of 8-12 seconds
Speed \u200b\u200bof execution: none, the tension is expressed against a fixed resistance
recovery time between sets: complete (at least 2.5 to 3 minutes)
method to determine the percentage of cargo, compared to the maximum, to be used (Example: operation of bending the legs).
pipes of the castle are several holes at various heights, where, thanks to the pins (b), you can place the barbell at the corner of isometric work planned (b). Set the maximum weight you can lift it from there then just load the bar with the percentage expected on the pins immediately lower (a) and run the series planned by pushing the tool, as long as expected, against the pins that block slope (b ).
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