The content of the article:

Each athlete knows a large number of different exercises aimed at developing each of the muscular groups. Also, bodybuilders are known that it is known that the type of performance of all movements can be changed, which implies focusing on the abbreviated, negative or positive phases. Experienced athletes are also known that due to the elongated negative phase (weight is lowered for more time than its ascent) can be applied to the tissues of muscles more microtrav.

A lot of articles are written about these things. But questions as high speed may affect the injuries of fabrics and energy exchange, significantly less attention is paid. At the same time, this is a very important topic. Today you will learn what the pace of exercises in bodybuilding and fitness can help in solving your tasks.

Powerlifters to achieve their goals do exercises are necessary very slowly, while weightlifters perform them at high speed. Bodybuilders need to maintain average speed to solve their tasks. Thus, it is possible to make a simple conclusion: the maximum speed of the massset directly depends on the speed of execution, as well as the type of exercise. Three types of strength movements can be distinguished:

• Positive - burden rises more slowly than lowers;
• Negative - sports projectile lowers slower compared with its lifting;
• Static - weight is held without movement.

There is also a gradation of the rate of exercise:

• Fast - repeats are performed without pauses for or 2 seconds;
• Average - on the execution of the repeat, about two seconds is spent;
• Slow - there is a pause between the repetitions in a couple of seconds, and the movement itself is performed in 3-4 seconds.

Atlitis in the force training must be applied microtraums of muscle tissue fibers, which is due to the reduction in energy reserves in muscles. This goal can be achieved thanks to any one of the described methods. This is the main reason for the lack of unified opinion On the most efficient type and pace of exercises in bodybuilding and fitness.

It is not very interesting for beginners, since at the beginning of their career any training is a big stress for muscles, which implies their development. But it becomes more complicated to do this over time, as you have to constantly increase the energy consumption of tissues. The most popular way to achieve this goal is to increase the working weight of the sports projectile.

It should be noted that many athletes use it all their careers and do not attempt to find new ways. But some athletes know that energy consumption varies and depending on the speed of exercise.

The pace of the negative phase in the exercise

Over the past years, 15 negative training has gained great popularity among athletes. Its essence lies in tightening the process of lowering the projectile in comparison with the speed of its lifting. For example, performing an increase in biceps, an athlete less than a second raises the sports projectile, after which, slowly, controlling the speed, lowers it in the initial position for 2 or more seconds.

In addition, there are other methods for negative training used by professionals. Let's say, the working weight is so high that it is not possible to raise it on its own and lifting the projectile helps comrade. The weight is lowered by an ally athlete. This contributes to a significant acceleration of the growth of muscles.

When performing negative approaches, the energy of tissues is consumed and as a result they receive microtraums, since there is not enough energy for the discharge of the connected actin and myozin fibers. Thanks to this, the muscles continue to shrink and the fibers are rushing, which is a microtraum. When performing negative muscles repetitions perform work on a break, which contributes to the application of a larger number of microtrams.

Also, the positive moments of negative training include the increase in the strength of ligaments and joints, which is a consequence of high loads.

However, two lack of negative approaches are also noted - energy and speed. The slower the exercises are performed, the slower the muscles will become. Thus, the muscles will not be able to show a high reduction rate, which is necessary conditions for the achievement of high results in many sports. It is also established that with negative training, the energy is consumed less efficient than with positive.

However, there is one reception that allows you to eliminate the negative approaches described above. Athlete It is necessary to start doing exercise using positive repetitions, thereby increasing the energy consumption, and at the final phase begin to make negative movements, which will increase the number of microtrams applied to muscles.

The pace of positive phase

There is quite a lot of information about the positive phase, but it is quite difficult to make a useful conclusion. When comparing positive and negative phases, it can be argued that in the first case, more energy and oxygen is spent. As many athletes are known, these factors are crucial to enhance the power indicators. Therefore, positive repeats can increase the strength of an athlete. It applies equally to an increase in endurance.

It should also be noted that the central nervous system It is stronger when performing positive repeats. This means that neuromuscular ties are most active with positive exercise. In turn, thanks to this, a larger number of motor units is connected to work, which also increases the strengths.

Of course, the ideal option for the development of athlet is the simultaneous increase in the indicators of the strength and mass of muscles. Thus, bodybuilders can achieve high results with a temporary equiliblation of the phase of the inferior and overcoming modes. Every year the theoretical base in bodybuilding is improving, and in the coming years most athletes will know significantly more about the pace of exercises in bodybuilding and fitness.

About the pace of exercise, see this video.

Functional preparedness Reflects the condition of the training of organs that provide transportation of oxygen and blood circulation (i.e., light, heart, respiratory and cardiovascular systems).

1. It is necessary that when performing exercise Large muscle groups participated in the work. Only then the load on the lungs, heart and blood circulation gives the training effect. The greatest effect In improving functional preparedness, you can achieve with the help of run, long walk, walking on skis, cycling and swimming.

2. To improve the functional preparedness, the rate of exercise must be about 20% lower than the maximum (Hedman, 1999).

Physical perfection

Physical perfection - Historically established idea of \u200b\u200bthe health and level of comprehensive physical fitness, which most optimally meet the requirements of labor, public, military activity and the creative longevity of people [Ashmarin B.M., 1988].

Each historical epoch It is typical of his understanding of the ideal of a physically perfect person, as the ideal reflects the conditions for the economic and social life of people, their worldview.

The indicators of physical excellence include:

• health level;
• physical fitness;
• proportional body;
• rational technique;
• physical education;
• creative longevity.

Sport

- type of activity aimed at a sports result, which includes special training and intermediary relationships.

His definition appeared in the encyclopedic dictionary of Brockhaus and Efron. To date, it is not known exactly the exact time and place of this term. The word "sport" came to the Russian language from English (Sport) - free reduction of the initial word Disport - game, entertainment. Here is this first-pool english word. And the discrepancy makes it, hence the various interpretations of the term "Sport".

In foreign printing with this concept, "physical culture" is combined in its health and recreational (reconstructive) aspects. In domestic popular periodicals and literature, on television and radio, physical culture and sports are interpreted in different ways, but sometimes identified.

Indeed, sport makes sense only as long as one of the most effective types of education performs, while it is an integral and most effective part of the social and pedagogical system for the preparation of a person to effectively. And in this as its quality, it undoubtedly enters the content of the concept of "physical culture".

In sports as part of physical culture, a person seeks to expand the boundaries of its capabilities, this is a huge world of emotions generated by the success and failures, the most popular sight, an effective means of education and self-education of a person, there is a complex process of interpersonal relations. Sport is, in fact, competitive activities and special preparation for it. He lives according to certain rules and behavior standards. It seems to be brightly a desire for victory, achieving high results requiring the mobilization of physical, mental and moral qualities of a person. Therefore, they often talk about the sports character of people who successfully show themselves in contests. Satisfying the many needs of a person, sports classes become physical and spiritual necessity.

Introduction

Purpose: Determine the functional preparedness of students of 1 courses on control tests.

Tasks:

• 1) collect theoretical material.
• 2) Calculate the ratio of growth and weight in Kegle in April and in November 2016.
• 3) Determine the orthostatic sample (UD / min), one-time functional sample with squatting (%) in the trial of RF in April and in November 2016.
• 4) Determine the breathing delay on the breath (sample rod) and in the exhalation (Genca test) in April and in November 2016.
• 5) to analyze the results obtained, evaluate changes in the data obtained in the dynamics.

Relevance: One of the main tasks of physical education in the university is to increase the level of physical fitness of students. For most students, physical culture are not only the main, but often the only form of their physical improvement. Therefore, a lesson aimed at improving physical fitness, as well as relevant control, should be given a more important role and pay more attention than this happens at present training activities In physical culture in the university.

Theoretical part

One of the defining elements of a physical education system in a student environment should be a research program, which allows us to objectively assess the level of physical fitness in the physical fitness, to carry out systematic preparation of increasing their functional preparedness, monitor the dynamics of physical development.

Functional preparedness.

Functional preparedness reflects the condition of the organs of the organs that provide oxygen transport and blood circulation (i.e. light, heart, respiratory and cardiovascular systems).

• W is needed that, when performing exercise in the work, large muscle groups participated. Only then the load on the lungs, heart and blood circulation gives the training effect. The greatest effect in improving functional preparedness can be achieved by running, long walk, walking on skis, cycling and swimming.
• W Many people in exercise classes prefer sports games that differ in greater emotionality. Among sports games, badminton occupies a special place. When playing badminton, even the newcomer very quickly reaches the tempo required to improve the "Condition". The pace is of great importance in improving the functional state. The higher the pace, the better the training effect. However, the untrained person should have exercises in a calm pace during the first weeks, increasing it gradually.
• W For improving the functional preparedness, the pace of exercise must be about 20% lower than the maximum.

Functional training - This is a planned, multi-factor process of managing individual biological reserves of the human body using various means, methods of physical, technical, tactical and mental training. The purpose of functional training in sports is to expand the boundaries of the functional adaptation, which makes it possible to transfer the increased volumes of training and competitive loads without prejudice to health, while reaching high sports skills (Dudashaov L.R., 2001).

The most accurate and fully, the concept of "functional preparedness" is applied to the sport reflects the following definition: "Functional preparedness of athletes is a relatively established state of the body, an integrally determined by the level of key levels for this type of sports activities of functions and their specialized properties that directly or indirectly determine the efficiency of competitive Activities "(VS Mishchenko, 1990). The most comprehensive idea of \u200b\u200bthe functional preparedness can be obtained based on its four-component structure proposed by V.S. Fomin (1984). At the same time, functional preparedness is considered as the level of coherence in the interaction of the mental, neurodynamic, energy and motor components organized by the cerebral cortex and aimed at achieving a given result, taking into account the specific type of physical exertion and the preparation phase of the study. Considering that the structure of activity and its implementation determine the morphofunctional features of the body of the body, it is quite obvious that in accordance with the components of the activity, the components of the functional preparedness should be considered.

To estimate the level of mental preparedness, it is necessary to investigate at least three groups of characteristics - mental state in this moment (tensions and other signs), professionally significant for the specific type of physical exercise mental qualities (perception, attention, forecasting and implementing actions, speed and accuracy of reactions, etc.), as well as mental performance. Given that the cortical processes are the managers and organizing component of sports activities, it is necessary to investigate the main neurodynamic characteristics - excitability, mobility, stability, etc. At the same time, an important role is played by the assessment of the tension and stability of the vegetative regulation, which gives an idea of \u200b\u200bthe emotional tension of the body. In the study of the energy component of functional training, the focus is on the assessment of the aerobic and anaerobic productivity of the body. The study of the motor component of functional preparedness, which is the object of teachers and coaches, provides for studying and evaluating professionally significant physical qualities (forces, speeds, dexterity, flexibility, etc.) results of the performance of control (standard) exercises, and in sports games, in addition, the gaming motor activity. The following scheme implies: It is impossible to judge the functional preparedness of the involved, studying and evaluating only one of the components of its components.

It is impossible to study the "global" characteristics of working capacity, endurance, energy power or capacity, to provide recommendations for managing the preparation and forecasts of results on the basis of only the determination of the content of lactic acid in the blood taken from the finger, or on the basis of only data of psychological tests or questionnaires. Based on the ideas about the functional system PK Anokhina, not so much changes in individual indicators, how much nature and the close interaction between the components of this preparedness have not to evaluate the functional preparedness. This rule must be remembered when planning training loads for beginners to engage in sports, and during research in large sports, when planning and correction of the volume and intensity of training and competitive loads of athletes, which approached the limit of human capabilities.

Currently, issues of testing methodology for the testing of individual components of functional preparedness, assessing their interaction and search for the integral characteristics of the effectiveness of the body adaptation to large and accurate training and competitive loads are particularly relevant. The level of functioning of individual components of sports activity varies significantly depending on its mode. This level, increasing already in the representation state, reaches the maximum in the process of performing competitive load, and in the conditions of relative peace, it becomes minimal, characterizing the economy of physiological processes in the body. However, by the nature and intensity of the functioning of individual components in these different conditions One can only approximately judge the functional reserves, i.e. on the preparedness of each component. This is due in one cases the inability to measure most of the physiological functions and the unstable character of the loads (by virtue of the many reasons), and in other cases (in peace) - their absence.

Studies conducted before and after training or competitive loads, for the same reasons do not provide sufficient informativeness of physiological characteristics. In this regard, the Practice of Physiology and Psychology and Sports is widely used by the principle of experimental testing of functional preparedness. The subject performs strictly dosed (standard) professionally significant mental or physical exertion. Sufficiently available measurements of the quality of these loads and physiological reactions allow indirectly, but it is sufficient to objectively characterize the level of preparedness of the studied. When choosing standard test loads, a number of requirements must be followed: strict dosage and accuracy of measuring its parameters, adequately measured functional properties and qualities, simplicity of the test load structure that does not require special training, portability and reliability of technical equipment that satisfy field conditions of physical training. According to the structure of the execution, two groups of standard loads are mental and physical.

In the process of performing these loads, a variety of physiological functions are registered - electrocardiograms, arterial pressure, pulmonary ventilation and others. Among the most important criteria of the level of the physiological component of the functional personality of a person to perform physical exertion should be noted:

the speed of restructuring the activities of individual organs and the systems of the body on the level of rest on the optimal working level and the rate of reverse transition to the level of rest, which characterizes the body's good fitness to physical exertion;

the duration of the deduction of working shifts of various functions at an optimal level, which determines the adaptation to the operation of constant power;

the value of functional shifts with the same work, according to which it is possible to evaluate the level of preparedness of a more economical performance of the load;

the correspondence of the rebuilding of vegetative functions to the variable nature of the work, which characterizes the adaptation to the operation of the power variable;

directly proportional to the dependence between the level of oxygen consumption, heart rate, minute of respiration, blood circulation and work capacity, which allows using various load tests with the registration of these indicators to evaluate the organism's performance.

Based on the comparison and analysis of the indicators of physiological reactions and the quality of test load, it is estimated and predicting the capabilities of each of the four components of the functional training of an athlete. The functional performance of the body is integrated and is based on the development of necessary proper models characterizing the reserve physiological and bioenergy capabilities of athletes.

Approaches and methods for evaluating functional preparedness. Functional preparedness is assessed as high, medium or low in terms of mental, physiological and bioenergy reserves, the efficiency of their use, which is associated with the biological abilities of the body to mobilize, implement, restore and steadily to hold physiological functions not only in one training lessout, but also at various stages preparation. Control and evaluation of functional preparedness as a multifactorial system must be carried out comprehensively in all major components, its components: motor (physical qualities that determine and limitability); energy (anaerobic and aerobic performance); Neurodynamic (Sensotoric parameters) and mental (perception, extrapolation, operational thinking, tactical thinking, volitional qualities, etc.).

An integrative indicator of the functional preparedness of an athlete is physical performance. This indicator is necessary and informative in an in-depth comprehensive examination (V.N. Shamardin, V.G. Savchenko, 1997). This is explained by the fact that the prepared persons there is a direct dependence of technical and tactical skills (the volume and quality of technical and tactical actions) on the level of physical performance. Currently, physical performance control is carried out mainly only in terms of external mechanical work (VL Karpman et al., 1974; I. V. Aulik, 1979). At the same time, it is known that physical performance depends on a number of factors defining and limiting it (VS Mishchenko, 1980, 1990; S.N. Kuchkin, 1986; V.N. Artamonov, 1989). It is noted that performance is always ensured by the functioning of the same organism systems, the same factors affect its level, but the role of these systems and factors is different depending on sports specialization, the age of engaged and others (I.A. Aleshkov, and .M. Netmen, 1978; V.S. Fomin, 1984; Yu.V. Uposhansky, 1988).

When organizing comprehensive control, it is necessary to clearly represent exactly which factors and private indicators are of leading importance to ensure high physical performance at various stages of the preparation of different sports specialization. The main structural elements of the physical performance as a multifactor system are the individual limiting power of the physiological functions, the cost-effectiveness of energy and functional reserves of the body, the working range of effective activities of physiological functions and the rate of flow of metabolic processes (VS Mishchenko, 1980).

In the course of long-term training of a surrender level of special performance is characterized by a linear relationship with a sporty result. The dynamics of different functional indicators detects various trends. For some functional indicators that have a significant impact on the increase in the result only at the initial stage of training, a slow-down growth rate is characteristic. For other indicators, an accelerated increase in the middle level of skill is typical, and then some slowdown. The third group of functional indicators detects an accelerated increase and has a high correlation with a sporty result at the highest skill stage. Finally, part of the functional indicators increases relatively evenly and insignificantly as a consequence of a holistic adaptive response of the body (Yu.V. Uposhansky, 1988; S. N. Kuchkin, 1999). Performance is the ability of a person to effectively carry out activities (in the specified time parameters and specific conditions), accompanied by reversible, in terms of regulated recreation, functional changes in the body. Performance is determined by direct and indirect indicators.

physical Culture Adaptation Organism

Functional training

Physical Functional Training Athlete.

The first and main question, which should ask yourself every coach - why am I doing this? What will this method give my athlete? How will this training help him achieve his goals?

However, not all coaches follow this rule. The technique is taken, and mainly because it is fashionable, others do that, etc. And forward - blindly execute.

Training on TRX-loops and functional trainings - this is what can be found in any fitness club. Western fighters be trained in crossfit. No, of course, these techniques are good, but the snag is that such a spectrum of loads will be useful in all martial arts (the main idea of \u200b\u200bcrossfit - be ready for everything.)

Specialization

"Owing to the specificity of training adaptation, the exercises used should be as close as possible to the main sports exercises regarding muscle coordination and physiological requirements." VM Zacior. "Science and practice of power training."

And now it is human. In any sport, various qualities should be combined: flexibility, coordination and absolute force, cardioresis and muscular endurance. So, if you compare the weightlifter and the cyclist. Both are hyperthorphied quadriceps of the legs, but after all the muscle quality varies: the leggings of the legs are withstanding the high loads of medium power, in weightlifted - they can show maximum power in a short time. Therefore, the coach must take into account the specific specialization of an athlete when planning his trainings.

We need analysis of biomechanics of movements, the angles of the application of our strength, the types of muscle actions, and also the mechanisms of energy saving load (creatinephosphate, glycolithic, aerobic or mixed). And the better we explore this question, the clearer it will become, "Why do we do it"?

However, specialization is extremely important in experienced athletes with a good sports base. The newcomers are better to expound this base for 3-4 years of regular trainings. For example, in the Soviet times of athletes, up to 15-16 years old were prepared to all disciplines: and jumping with throwing, and sprint, styroer distances. From this, they received a good foundation, and even the ability to determine the abilities of a person for further specialization. And today, unfortunately, coaches prefer to specialize athletes from the go.

OFP or SFP

Perhaps, it is immediately necessary to distinguish between the general and special physical preparation. The difference here in the selected exercises. And it is divided into two types:

1 Stimulation. This is the load on the muscles carrying the main sports load - squats with a barbell (for a sprinter)

2 modeling. This is a recreation movement similar to mechanics, for example, the pushing of the sanation in the starting overclocking position (also for the sprinter)

Modeling can be postponed until the moment of improving its skill, and sometimes before preset preparation.

So, we have already found out that the main goal of physical training is to develop all the qualities of the athlete: its muscles, maximum flexibility, coordination, the ability to make high-tech movements with large amplitudes, and performance - as much work as possible, and even for a long time.

To achieve this everything, there are many techniques and trainings, but here one article can not do, to describe them everything is not enough, probably even books.

Any experienced trainer engaged in power and functional training, to the question "How to develop power?" For a particular sport, it will advise you exercises of weightlifters: different takes and jolts, jerks and squats, etc.

This can not disagree. All these exercises strengthen the "rear chain", which includes the muscles-spinners of the back and hips, as well as ankle joint. This huge muscle group is the main in the development of power. For these exercises, the key is the strength and speed - the quality necessary in each sport. So, for example, to reject the light tennis ball will not work, using only power, the speed of execution is also needed.

Of course, coaches that do not work with the heavylytic complexes will assure everyone in their danger. And in the fact that when they are fulfilled, the risk of injury is high, and therefore it needs vertebral and articular flexibility to master them. And, naturally, it will end all the phrase sort of: "barbell and relief we are needed only from" Eleiko ", and even without anything."

Moreover, in crossfit, it is miraculously taught to the roasters and taking on the chest of all classes for two.

Skills

Perform certain exercises or movements that you do on automation and are called sports skills. And the greater the athlete of such sports habits, the easier it will be to master any new movement. Yes, and the complex exercises will be performed easier. In the event that athlete develops precisely those skills that are characteristic of its sport, it turns out to be isolated - the rest of it is limited to specialization. So, for example, a great boxer champion in dancing will look, to put it mildly, clumsily, although it has sports flexibility.

And specifically a sport example. The jacket for years was trained with rods and dumbbells, and now he needs to raise a cobblestone, a sandy bag or, say, a heavy barrel. Believe me, he will be uncomfortable and the results of high will not show. And all because he is not used to exercising with such an inventory.

conclusions

Expand the physical willingness of your body

Do not limit your inventory - experiment. Let there be sandbags and logs with barrels. Help here and chains. Follow this principle, and there will never arise surprises and inconvenience with new equipment.

Master new movements

This is also about ingenuity. And this advice is especially valuable. You only build a database, and then you will improve it. They will benefit exercise with their own weight. Just catch, can you perform gymnastic tricks? And it would be necessary.

Use weightlifactive movements to build power

Slide the weightlifting exercises. Shone, jerk and taking on the chest are very effective. And with the right execution, not even dangerous.

Ask yourself a question

Coach you or an athlete is not important. In any case, the main thing is to know the essence and the ultimate goal of any method used. As if the commandments should be the main aspects of your training. Always follow them.

Everybody lies

The day of the day there are more and more new miracles, super-tapes and other nonsense like the championship lectures and books a la "New kind of combat yoga also with the elements of the salsa." And in the meantime, the time gradually comes out of fashion. Do not hurry to go into the crowd of fans of a method. First, analyze it and come to the conclusion - whether this training is useful specifically for you or your wards.

Training systems There is a huge amount, and each convinces that it is better than others. But you can say so: the most successful program is not used. Here is a great way to make a variety of your workouts - to explore and apply the principle of changing the speed with which you perform exercises known as the "principle of the tempo change".

What does the pace mean?

From the very moment of the appearance of bodybuilding, the athletes began to use in their workouts the concept of "Temp". There were many opinions about this. Some offered to work in an explosive pace - quickly raise weight and at high speed to lower it. Others, on the contrary, were confident of the need for slow motions. But it turned out that the most successful was the change in the pace, with which the exercises were carried out during the entire training cycle.

You lose a lot if you do not pay attention not to the pace of your workouts. To reasonably argue about the pace, a certain system of its designation is adopted. It is convenient to denote the pace of four numbers (or three if the latter is not used). These numbers mean the following.

For example, the tempo with the bench press is marked with numbers 1234. This means:

One second is required to lower the weight of the weight to the chest;

Two seconds will continue a pause, the weight will remain at this time at the bottom point;

Three seconds need to raise weight up, that is, slower than usual that the movement occupied at least three seconds;

A four-second pause at the top point of the press.

Thus, one repetition will take 10 seconds. If your program is provided to perform 3 approaches by 12 repetitions, all exercise will require 3 x 12 x10 \u003d 360 seconds, that is, all exercises you will perform 6 minutes. It is necessary to add time to rest between approaches and between the exercises, and you can count on the time of your workouts.

Than the pace helps you

Using the tempo, you can adjust the various parameters of your workout. The most important of the indicators is the time of stay under load when your muscles are loaded by performing certain work. The increase in this parameter requires the muscles of the response to the load - the force (neuroadaptation) increases and the volume of muscles (hypertrophy). This parameter can be considered the main method of changing the load, and it depends primarily from the pace.

In one of the popular books, you can meet recommendations on the use of tempo. It is proposed to work at pace 301 - in three seconds to lower the weight, in the lower position of the pause not to do and immediately start the explosive movement upwards. It - important moment. The program is designed for 60 repetitions, so all muscles are 240 seconds, or 4 minutes are under voltage. If it is performed in this pace of 3 approaches from 12 repetitions, it will make it possible to spend under a voltage of 36 x 4 \u003d 144 seconds, that is, you will be under the voltage of about 2 minutes. And it's not so bad that it is only half of the recommended time - everything determines the amount of work. Working with a heavier weight, it is possible, by loading less time, to get the same amount of work or even increase it. So the training has many factors, and everything must be considered.

The use of the tempo makes it possible to understand why at 3 approaches to 12 repetitions and working with the average weight of the muscle is more fatter than from very large weight at two approaches and 4 repetitions. If you do with an average weight of 3 approaches with 12 repetitions, it is quite possible to cope with the pace 211, when for each repetition takes only 4 seconds. If you do 2 heavy approaches with 4 repetitions, you can move down to be done for the same 2 seconds and, without stopping at the bottom point, how to raise weight as quickly. The rise may require 4 seconds, because the weight is very significant, and the intensity is high. It turns out pace 204 with 6 seconds for each repetition. 2 x 4 x 6 \u003d 48 seconds under voltage. Even if used at such a pace, much more weight, time under load will take only a third of the total time.

Manage other parameters using tempo

In addition to adjusting the time you remain under voltage, the pace is able to manage other parameters. It is known, for example, that in the negative stage of repetition, the appearance of a large number of microtrams in muscular tissue is possible. Therefore, it is desirable periodically into the training process to include exercises in which the negative accented phase is carried out for a longer time. It may be very useful for increasing muscular mass. For example, every 3-4 workouts can be a regular pace in which you perform exercises, replace on 422, and even if not afraid, on 613. When 6 seconds are required to lower the cargo, the muscles get an unusual load for themselves, which contributes to increasing their hypertrophy.

Some people have weaknesses, for example, in the upper or lower part. Having problems at the bottom of the press, you can try to apply the pace 231, that is, in 2 seconds to lower the weight, three seconds to rest and lift the cargo in the explosive movement. The formation of a pause in the lower part leads to an isometric load when the muscles work, but the movements do not commit, therefore, the load is unusual for them. This will allow you to increase strength in your problem location of the movement range, which means to increase the lifting weight and move all the movement from the dead point.

Practical use temp

In programs aimed at weight loss, you can use the pace to simultaneously achieve the development of muscle fibers. To do this, it is necessary for the first part of each approach to perform with an explosive speed, and the second, on the contrary, is very slow. This is John Scheffer. The initial stage of the movement allows you to use the resources of the whole organism, therefore it is performed in an explosive pace. As a result, all physiological systems of the organism begin to work on a specific muscle group. As a result, we achieve fat burning. And subsequent slow repetitions tire the muscle and force it to hypertrophy.

This method, like any other, is used only for some time, after which it is replaced with other ways to train. Thus, when developing training programs, the most important tool is the pace. It is not difficult to understand the principles of the use of the pace and practically use them in their workouts. You will like the result.

Why the pace is so important

Know what the pace is and how to use it correctly, it is very important. It is from the pace that it depends on how the muscles effect will react to the load gained by them. In our body there are mechanoreceptors, sensitive ending of nerve fibers that provide a reaction to mechanical or any other deforming pressure that may occur in internal organs or appear from the outside. Mechanoreceptors are available in the muscles and tendons, in bundles and joints, they react to the speed of movement with which any action is performed, the exercise in this case. And the muscular reduction force is not so important as the speed with which the exercise is performed. Thus, it is much more important to choose the pace than choosing the weight with which you work.

For various purposes, which are supposed to be achieved as a result of a workout, you can use different rates.

1. For the workout, the power will require a fast tempo, which can be described as 1020. You can also use the advantage that gives the "stretching effect", which is a natural reaction of not only muscles, but also connecting tissues when they tend to return to the abbreviated state. Due to the lack of a pause between the lifting and lowering of the weight, at the upper point of the exercise, the body is preferably adapted to the neuromuscular level, which is characteristic of opposing muscle connecting tissues. Using a lot of weight, too fast movements should not be performed, but the main goal will be achieved at the maximum speed of all exercises.

1. To increase muscle mass is more preferable, a slow pace, for example, 2041. Here the longest stage is lowering weight in the starting position. It is this stage that is responsible for extension of muscle mass. The longer the weight of weight continues, the more microscopic cracks arise in your muscle tissues, which will cause the intensive growth of muscles occurring in the recovery period. Due to the second pause at the bottom point of the exercise, the connecting tissues have time to relax, while the "stretching effect" is destroyed, and the entire load is assigned to muscle tissues.

1. To reduce the excess weight, the best pace is 3110. At the same time, the energy consumption can be increased to maximum values, therefore, it begins missing, and the body proceeds to the process of burning calories, which can last up to 72 hours after the workout is completed. In this case, the most important and longest stage is weight lifting. It is at this stage that the tension in the muscles increases to the maximum, which requires consumption of a significant amount of energy. Subsequently, the lack of energy is compensated by spending existing fat deposits. At the same time, it is necessary to lower the weight rather quickly, which will increase your power. Accordingly, it will be possible to increase the weight with which you will work.

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