Performance power exercises It helps strengthen the muscles, increase their strength and volume, as well as spend a large amount of energy, which is relevant to people who want to lose weight. However, strength training for weight loss - not the most the best way Getting rid of unnecessary kilograms. Much more efficient here will be a hardness training. But why do you need a power training and how it can be the topic of today's conversation.
Development of power
Power classes are practiced everywhere - in schools, army, sports clubs. Varies the method of force preparation from ordinary to severe Powerlifting in gym.
When a person goes for the first time in a gym, often his main goal is to pump up volumes. Such a thing as muscle strength goes to the background. As a result, many cease to do without seeing a noticeable "explosive" result.
However, it is important how much muscle fibers in the muscle work on the result, and not its thickness. Your strength primarily depends not from the volume, but the functional terms of the muscles. This explains an amazing phenomenon: a person with more thin hands than you can squeeze 100 kg from the chest, and you are not.
Power classes are directed to the general physical training man. For beginners, push ups, pull-ups and squats. For those who want to know the true possibilities of their body will be useful for training with iron.
Power fitness implies many directions. All sorts power training designed for different degree physical development. Therefore, everyone can choose the most appropriate method of force training. The main thing, remember, you need to train regularly, otherwise the results will go as well as came.
Options for power training
Good power training implies a versatile work on all muscles of his body.
House training
In most cases, these are exercises without burden, resembling a mixture of charging and gymnastics. This technique of power training is characteristic, in particular, for the military, and is practiced for a very long time.
Power exercises at home from the side are similar circular training: You are squatted, press up, swing the press, do other exercises. Such a force fitness is developing endurance, strengthens the heart, slightly increases the power indicators.
Silence training without iron is used in different types Fighting as a warm-up or for a stuffing preparation. Often, a partner is opposed as an additional burden.
Outlook and Bruusaya
The technique of force training of the armed forces of any country also implies classes on the horizontal bar and bars. The soldier should be able to pull up and sneak on the bars. His body should be strong and plastic to effectively perform the combat tasks.
Look at people who are addicted to Vorkuat. They do not look pumped, but their muscles are much stronger than that of an ordinary person who is not familiar with the horizontal bar.
It can be said that the power training on the horizons is almost harmless exercise stress. Herity is manifested only at the moment when you jump from the horizontal bar to the ground - try to do it softly and on socks, and not on the heels. In the latter case, you create an artificial concussion for the whole body (from the heel to the head) and the traumatic load on the spine.
Beginners can be advised to perform a power complex on the horizontal bar and bars without weight. That is, you do without burdening, please contact your kilograms. Further, the power program can be complicated by adding different elements to it: the exit of force, coups, etc. But it should all be mastered when your muscles can calmly carry 15-20 pull-ups and as much pressing from BRUSEV.
Next, when you can perform the specified number of repetitions in your strength training, you can stay on it, and you can start working with additional weight. In the latter case, it is time to switch to the gym.
Powerlifting
The whole range of exercises in Powerlifting is based on the base of the chest, squatting and becoming traction, various combinations and supply exercises.
In the weightlifting of the barbell, the barbell and further push is a mixture of squatting and brazing. The output of the rod above the head is practiced separately by.
Classic Troyboard is the press, cried, thrust. Of course, it only makes sense to work with these 3 exercises only for those who put the goal of developing their maxima in them.
From the point of view of influence on the figure, this cardinal change will not bring (the force cannot be assessed by appearance). Therefore, if you want not only to develop power, but also change your proportions, it is recommended to include in the power complex additional exercises on the specific groups muscles.
As for the health of the spine, then people having problems with their backs can be abandoned by becoming traction and squats (or limit them own weight). Capture can be replaced by her legs. But now I will not replace anything to fully. Instead, it is better to do hyperextenzium.
Planning heavy workouts should be so that one muscular group has experienced a load once a week. More often to train does not make sense. Instead of a second heavy workout in one week, you can give easy to pump up the target muscular group Blood.
Morning period is not the most the best time To raise weights, it is better to train in the afternoon and in the evening. Power workouts in the morning will not be so effective than at a later time, since the body is still asleep. Exceptions from the rules are people leading the night lifestyle. For them, morning - for the rest of the evening.
After a powerful force training, it makes sense to twist the pedals of the bike barrel or work on an ellipsoid.
Circular training, crossfit
Crossfit develops at the same time endurance, strength. This is a power training for all muscle groups. Sometimes all these groups work in one day, which is not always correct and safe.
Partially exercises can be performed at home, as already mentioned. The more serious program of strength training crossfield can be implemented only in the conditions of the gym.
Important moments
No matter how you train before starting classes, pay attention to a number of recommendations:
- The complex of power exercises in the hall is always performed after a good warm-up. To load the cold muscles is not only not effective, but also extremely unsafe, especially if you work with weight. On the horizontal bar or bars can also be injured. By the way, despite the seeming simplicity, the power exercises at home should also be done after active heating.
- Recover your power mode. For heavy physical training You will need in large quantities of proteins and carbohydrates.
- Provide your body rest between training for a period of at least 2 days. That is, if you train today, next training In the same force should be the day after tomorrow. Muscle required time to restore.
- Listen to your body. Sharp pain during occupation talks about injury. You should not continue working with weights through this pain until you figure it out with its source.
- Power training program Must be compiled by a qualified specialist. Otherwise you risk losing time or health.
Since the diploma or certificate does not always talk about the proper level of practical skills and knowledge of their owner, you can collect feedback on the work of a coach.
Well, if a person has a medical or biomedical education, and behind the shoulders not one year of the gym. Then he can, at least not harm, but ideally help, developing a safe and effective power complex.
Prevention injury
And now let's talk about what the ineptful power training can turn into. Of course, it is difficult to harm yourself at home without burdening. But those who work with iron, and everyone else, it is worth paying attention to some important points:
- Know your diagnoses. Part of them really can be smelted by hand, but others under certain conditions are a threat to life. Before active power sessions should be consulted with your therapist.
- Do not work on a full stomach.
- Make sure that the room is maintained a normal microclimate. There should be no drafts, no slurry, the temperature should be comfortable.
- In the gym, until you work out the technique basic exercises And you will not make the necessary stretching, you do not need to take large weights.
Methods of strength training set. Experiment, choose what is suitable for you and gives the results in your particular case. And, of course, remember that your health is one thing, and you train you to strengthen it, and not destroy.
To increase the strength of individual muscles or muscle groups, it is necessary to produce efforts exceeding the usual level. This concept is based on the principle of the superload, which is achieved through the use of exercises with progressively increasing resistance. For example, when a person easily copes with an exercise on the development of force, the strength of resistance should be increased to achieve the subsequent increase in force. The action of this principle is carried out at the expense of three parameters:
Load - total weight of the raised burden in kilograms;
the number of repetitions of the exercise without breaks for rest;
The number of episodes of the repetitions of the same exercise.
Power training is based on the features of various modes of operation of the muscles, among which the following can be distinguished:
Dynamic concentric (overcoming);
dynamic eccentric (inferidating);
isometric (static);
Method of visualization in power training.
The basis isometric, or static, method is muscle tension without changing their length with a fixed position of the joint. This method was very popular in the 50-60s. last century. Currently, it is used in recreational training rarely. It turned out that the long-term use of isometric loads leads to a significant reduction in intramuscular junction tissue, which increases muscle strength (rigidity), but reduces their elasticity.
Since the movement of the limb is absent, the increase in force is carried out only at a certain coal of its flexion, in which the exercise is performed and the magnitude of the increase in force is not the same in the entire range of movement.
Static voltage in training using high weight burdens causes a significant increase in blood pressure, which, naturally, can be dangerous in the system of recreational activities.
Among the advantages of this method, it is necessary to note the possibility of intensive local impact on individual muscle groups.
Dynamic concentric, or overcomingThe method is based on the implementation of motor actions with an emphasis on overcoming the nature of the muscles, i.e. With simultaneous voltage and muscle contraction. When performing exercises with traditional burdens, which are widely used in aerobic classes, namely, with a barbell, dumbbells, various weights with cuffs, resistance is constant throughout the move. In the same time power opportunities A person in different phases of movement vary in connection with the change in the magnitude of the levers of the application of force.
Due to the rational selection of exercises, changes in the velocity of exercises, the number of repetitions, the magnitude of the burdening can be created a good power foundation, effectively develop power stamina.
Dynamic eccentric, or inferiorThe method is used mainly in sports higher achievements. Exercises in this mode is associated with high load on joints and ligaments and danger of injury, therefore it is practically not applied in its pure form in the wellness training.
In training with large burdens and a small number of repetitions of exercises in one approach in the performance of movements, the mainly fast muscular fibers, and energy is performed anaerobic.
Wellness training is also used Dynamic concentric method with isometric component. Such a mixed type of muscle work is often called statodynamic: for example, lifting and maintenance of cargo (it may be the weight of your own body) on a wide amplitude with stops (Intermediate tension methody). It is often used to tinted back muscles, abdominal press in aerobics.
It should be noted that exercises with burdensing, which make up 20-30% of the maximum strength, do not contribute to the development of this quality. The critical stress threshold that ensures the increase in the maximum force for the untouched, lies within 50-70% of the maximum features for the appropriate exercise.
Method of visualization in power training. In the process of force training great importance It is attached to the awareness of the movement performed, visualization. For example, in the absence of such equipment, you can use the usual body bars gymnastic stick.which will improve the posture, the mobility of the joints, the spine, and the imitation of movements at the instruction of the teacher: "Imagine that you work with a bar!" - A wonderful way to learn how to manage your body, visualize one or another image, concentrate on your muscles and arbitrarily manage them.
In recreational aerobics, the most acceptable is Dynamic concentric method (aerobic-force).
Differentiating a system of recreational force training, you can select several steps.
The main provisions of the previous lecture:
The sedimentation analysis consists in experimentally obtaining the accumulation curve of the dispersion phase from time to time and is used for particles with dimensions from 1 to 100 microns.
The integral distribution curve shows the dependence on the radius of the total number of particles with dimensions exceeding the R radius.
The integration point on the integral curve corresponds to the most likely size of the particles contained in this dispersed system.
The differential distribution curve shows the change in the weight of the weight number when the particle radius changes per unit near this radius value.
The hydrostatic method of sedimentation analysis is based on measuring the hydrostatic pressure of the suspension column using the reporting vessels.
Molecular interactions and special properties of the surface of the phase section
On the interfacial surface there is a field of uncompensated intermolecular forces due to the difference in the composition and structure of contacting phases, excessive values \u200b\u200bof the densities of thermodynamic functions, their "thickening".
Interfacial surface- The final layer in thickness, in which properties and thermodynamic functions differ from those in the amount.
Molecules adjacent to the surface of the energy state are different from those in the volume. For internal molecules, equal to all intermolecular interactions is zero, and for surface molecules it is directed perpendicular to the surface inside the phase with a large intermolecular interaction. Surface molecules are drawn into the deep liquid and internal pressure occurs.
The consequence of this is surface tension- Important surface characteristics. There are two interpretations σ - power and energy:
Based on the laws of mechanics, the value σ is considered as a consequence of internal pressure and, in particular, as the force applied to the unit length of the contour on the surface of the section, seeking to reduce this surface
If we increase the surface (for example, dispersion), then it is necessary to derive the molecules from the volume to the surface s. It is necessary to work against R HV. It is the greater the greater the greater, and the measure of this work is -
or obstructive |
the magnitude of σ. |
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If carrying out reversible |
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The magnitude of σ is a measure of desire |
the process of increasing the area of |
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surfaces to reduce, follow |
the top S is on the value of DS, then |
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intermolecular forces. From- |
nice work will be equal to: |
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here: σ \u003d |
- force attached to |
ΔW '\u003d - ΣDS. |
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In the reversible process is useful |
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unit length loop surface |
work is maximum and equal to change |
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section phases acting |
gibbs energies or gelm |
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pendicular contour and tangenti |
goltz taken with the opposite sign. |
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alilar surface. |
Then σ can be represented as: |
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∂a |
and σ. |
∂G. |
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σ = |
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∂ S T, V, N |
∂S. |
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In the general case σ - private |
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derivative of any thermodynamic |
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potential |
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interfacial surface. |
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The unity of energy and power approaches demonstrates the experience of Dupre:
On the wire frame (Fig. A)
we form a soap film. The bottom side of the frame is mobile and, if it is not loaded, rises up due to the desire of the film to be reduced, i.e. on the frame
the strength of the surface tension F p. This force can be balanced by weight weighing p \u003d f p. With an increase in the weight of the load on an infinitely small amount, the movable side of the frame on DH is moving (Fig. B).
The cargo at the same time makes the work against the power of F p:
Δ w \u003d - Fn DH.
At the same time, overficial energy increases due to the increase in the film surface:
dG \u003d ΣDS \u003d Σ2LDH
(The coefficient 2 takes into account the double-sided film). Since Δ w \u003d Dg, we get:
σ = |
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Thus, the value of σ can be considered not only as specific surface energybut also as power, attributed to the unit of the length of the contour, which limits the surface.
* We also note that the strength of surface tensionF n has the same nature as the previously listed forces applied to surface molecules, but is not directed perpendicular to the surface, but along it (tangential to the surface). It is clearly seen from the Dupre model. It is this direction of force F p and means the desire to reduce surface area.
The surface tension allows the surface of the water to withstand the weight of the water meter, the water meter - walk along the surface of the water. If we assume that the total length of the edge of the incoming
the surface of the water under the paws was 10 cm under the paws, then σ on this contour realizes the force (F \u003d σL) equal to 10 -2 m · 72.75 · 10 -3 n / m \u003d 72.75 · 10 -5 N (72, 75 · 10 -3 N / M -
surface tension of water at 25 ° C). This force can withstand the weight of the water meter (P \u003d Mg) and allows you to determine the limit mass M (m \u003d f / g) of an insect capable of resist on the surface. It is 72.75 · 10 -5 N / 9.8 m 2 / C \u003d 7.4 · 10 -5
kg, or ~ 0.075
If the spider had been able to move on the surface of mercury, then its mass could be increased to 4.95 g.
Basics of thermodynamics of the surface layer
In any heterogeneous system between two contacting phases, there is an area whose properties differ from the properties of the components of the phase system - surface layer, the thickness of which is a few nanometers. This inhomogeneous transition layer was called Gibbs the physical surface of the rupture.
The most simple link between surface properties and thermodynamic characteristics can be considered for single-component two-phase systems, such as liquid-pairs.
The thermodynamic description of the leak surface is based on the consideration of the patterns of change as it is intersection (in the normal direction, i.e. perpendicular to) averaged values \u200b\u200bof the density of thermodynamic functions. To get the relationship between the character of the distribution of the density of thermodynamic functions in the leak surface and the macroscopic characteristics of the surface and volume phases are used two
Gibbs excessive amounts method.
The "layer of finite thickness" method.
Gibbs proposed to attribute all changes in thermodynamic parameters in the layer in comparison with the parameters of the volume phase to the separating surface, non-volume or thickness. In accordance with this method
the top is characterized by directly reflecting the manifestation of surface energy with excess thermodynamic parameters, and the bulk phases are considered homogeneous up to the separating surface. In accordance with the method of excess values, the Gibbs system of the system is equal to the sum of the Gibbs energy of the bulk phases and the surface energy of Gibbs σS, which is redundant (it is referred to in the excess energy of the Gibbs of the Real System compared to Idealized):
G \u003d G1 + G2 + ΣS.
IN the "layer of finite thickness" method is considered a layer havingspecific dimensions. Gibbs energy of the same system will express equation
where G 1 'and G 2' 'is the energy of Gibbs, respectively, phase 1 and phase 2 to the boundary
superior layer; G Sl \u003d ΣS + G Sl υ - Gibbs energy of the surface layer; G sl υ - the energy of the volume of the surface layer; σs - excess surface energy.
In this equation, all parameters correspond to the real structure of the system. But this method uses rather complex equations, since the thermodynamic parameters vary nonlinearly through the layer thickness. From a mathematical point of view, the method of excess values \u200b\u200bis simpler, so we will further use it.
The advantage of the Gibbs method is that it allows us to excess the thermodynamic functions of conventional relations, valid for volume phases.
For example, excess internal energy The surfaces of condensed systems are characterized by an expression:
US \u003d FS + TSS,
where the index s means classifying the surface of the surface.
In accordance with the second law of thermodynamics, excess energy is equal to:
SS \u003d QS / T,
where Q S is the heat of the form of the surface unit in the reversible process.
Considering that S s \u003d σ, we get:
U s \u003d σ + q s ()
From the combined equation of the first and second laws of thermodynamics, which includes all types of energy:
dg \u003d - sdt + vdp + σds + σ μi dni + φ dq
with the constancy of all parameters, in addition to the temperature t, for the interfacial surface we have:
∂ G S. |
∂σ |
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dG S \u003d - S s DT |
or |
\u003d -S s \u003d - |
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∂t. |
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∂ T P. |
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Substituting this expressions to the equation (), we get:
superficial energy with surface tension.
∂ ∂ Σ T is the temperature coefficient of surface tension.
Usually ∂ ∂ Σ T< 0 .
Upon reaching the CR, the value ∂ Σ ∂ T \u003d 0. Mendeleev determined critical
wow temperatureas a temperature at which σ on the boundary of this fluid with its saturated steam is referred to 0. In this case, the surface of the partition between the phases is disappeared. Determination of critical temperature
Adhesion, spreading, wetting
In accordance with the second law of thermodynamics, the processes for which Dg \u003c0 are performed are spontaneous. The energy of the Gibbs surface can be expressed as G \u003d Σ · S, then
dG \u003d ΣDS + SDΣ
Based on this, all surface phenomena can be divided into two large groups.
Some processes lead to spontaneous decrease in the surface of the phase separation: DS \u003c0, σ \u003d const.
This acquisition of spherical fluid drops, consolidation of particles in coagulation processes, coalescence, isothermal distillation.
Other processes are accompanied by a decrease in interfacial tension: Dσ \u003c0, S \u003d const.
These are adhesion processes, adsorption, wetting, spreading.
Adhesion is the sticking of two heterogeneous solids or liquid surfaces due to the intermolecular forces.
If two mutually insoluble liquids or liquid and solid, or finally, two solid bodies are shown in close contact, then under the action of intermolecular strength, they firmly stick to each other, so that they need to make a certain job for their separation.
The work of the adhesion W a is the work of the reversible gap of the adhesion connection, attributed to the unit of Square, J / m 2.
Suppose that two liquids 1 and 3 come into contact with each other and are located in medium 2. Mentally separated them from each other. Then two surfaces are formed: liquids
1 With a surface tension σ 1-2, fluid 3 with a surface tension σ 2-3, and the surface of the separation with a surface tension σ 1-3 will disappear. The work of adhesion will be equal to:
W a \u003d σ 1 - 2 + σ 2 - 3 - σ 1 - 3 (1) - the Dupre equation.
The work of cohesion is the work required for the homogeneous volume break
phases w to.
W k \u003d 2σ 1 - 2 (2),
coefficient 2 means the formation of two new surfaces.
Wetting - a type of adhesion relating to interaction l-T type. It can be a contact (when contacting three phases) and immersion (with full immersion of a solid body into a liquid).
The characteristics of the wetting process are integral and differential wetting heat.
The differential heat is heat that is released when applied to the surface at a given degree of its filling of an infinitely small amount of fluid. This is the characteristic of the surface of the surface forces.
The integral heat of wetting is heat, which is released when applied to a certain amount of fluid per unit area of \u200b\u200bthe surface.
The Rebelder proposed for the test of the surface of the surface to take the ratio of the heat of wetting surface with water and any hydrocarbon.
q water |
the surface of the hydrophobic; |
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q water |
surface hydrophilin. |
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For instance, |
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Substance |
Coefficient |
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hydroid |
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Activated carbon |
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The liquid in contact with the solid body takes such a form in which the equilibrium of the forces of the surface tension is established by its contour. Take any dive contour. There are three strengths of surface tension. Each of them is directed tangential to the appropriate surface and strive to reduce this surface. In this case, the force σ θ \u003d 0 °, i.e. the liquid spreads and covers the entire surface,
called full wetting; when θ \u003d 180 ° - full non-parallation.
Substituting into the Jung equation (1) and (2), we obtain:
Wa \u003d W 2 K (1 + COSθ).
For the characteristics of the spreading process, the concept of operation W p or
fitture F spreading:
W P (F) \u003d WA - WC
To improve the spreading, it is necessary to increase W a or reduce W to. If the liquid contacts the other liquid (for example,
benzole with water, σ benzene \u003cσ water), then due to their mutual saturation F decreases.
The liquid with a smaller σ spreads along a liquid with a large σ.
Wa \u003d Σ z1 g + Σ z2 g - Σ z1 z2
f \u003d w a - w k \u003d σ z1g - Σ z2 g - Σ z2 z2.
Let there be unlimited spreading, i.e. f \u003d 0:
Σ zh1 z2 \u003d σ z1 g - σ z2,
on easily oxidizing surfaces
polluting surface
At the angle θ affect:
Wetting hysteresis -
the ability of the liquid to form several stable edge angles that are different from the equilibrium in contact with the solid
surface roughness
kS \u003d S East
S ID
k w - roughness coefficient,
Literature:
1. P. 114-117, 153-169
4. P. 15-55; 5-36, 81, 94-109.
Power training are exerciseIt is recommended to perform using additional burden. Power training is designed to develop muscles. Due to special exercises Development can be achieved muscle potential and formation tighted Figure By burning fat cells.
TO effective exerciseaimed at the development of force relate training exercises With the number of repetitions in the range from 1 to 6. The mode of operation in one or another exercise is characterized by the number of repetitions and weight of the burden. Performance auxiliary exercises carried out in the same mode. The warm-up or supply approaches also need to be carried out in the amount of no more than 6 repetitions for one approach.
In force training, the exercise technique is very important, which is aimed at solving two main tasks:
· Maximize the result of an athlete;
· Reduce the risk of injury.
As for maximizing results, it is possible by inclusion in the work of a larger number of muscles.
Performing any exercise is the risk to be injured, stretching or breaking muscles or ligaments. In this case the main task Athlete is to comply with the safety technique when performing the exercise.
In addition, an important role is played by the speed of exercise. For example, heavy athletics refers to the speed-power sport, since it implies the interrelated work of strength and speed. For an athlete, it becomes of great importance both attaching strength and dynamic movement to achieve optimal speed.
Power training for fat burning
The main purpose of exercises for fat burning is the transformation of extra centimeters and folds into the tightened body contours. If you have decided to train to lose weight, do not do without a solid approach to the selection of the program and the type of training. For independent training In the gym or house there may not be approached the exercises that you know. This approach often prevents slimming even with regular training.
Selecting the type of training begins with the definition of goals. If you do not have a task to exercise weight reduction, but the goal arose to maintain the body in the tone and not to recruit overweight, then make a choice in favor of aerobic cardiovascular. If desired, achieve effective weight loss Due to fat burning, pay attention to the program of power exercises. Especially useful will be combined power fitness and aerobic trainingWhere running, swimming or aerobics.
Basic principles of power training
1. Conduct workout before training.
Lessons power training - It is a large load on joints and tendons, so the workout is necessary to reduce the risk of injury. During her, achieve the heating of the body and stretching of all joints.
2. Stretching after power training.
When the power exercises are performed, the human muscles are reduced, that is, their length is shortened. The recovery process takes some time that depends on the load. The main purpose of stretch marks conducted after training is the assistance of muscles in returning the former length, since the muscle recovery directly depends on this parameter. Thus, the stretching of the muscles after the workout contributes to the acceleration of the recovery process.
3. Moderate work.
With increasing weight of the shells, the number of repetitions is reduced. This helps to reduce energy consultants in training, which allows you to quickly recover between training. In addition, the performance of a large amount of work is more suitable for a set of mass, rather than an increase in force.
4. Performing predominantly basic exercises.
Try to get rid of yourself from execution isolated exercise And pay special attention Basic exercises. To train each group of muscles, there are at least 3 basic exercises. Such a quantity is enough to increase strength. Insulating exercises will not help achieve the goal, on the contrary, take energy and time.
5. The optimal number of repetitions of basic exercises is from 1 to 6.
The force increases due to the scales that make up 80% and more from maximum weight per repetition. However, it is unrealistic to work in this mode every time due to the possibility of overtraining. It is recommended about 70% of approaches to make more than 80% with weights, and 30% - with weights 80% and less. Single weight approaches should not be performed with the maximum number of repetitions. Work at the limit of possibilities. Leave better for limiting weights.
6. Increased temporal interval between approaches (up to 8-10 minutes).
Training is difficult to imagine without rest between approaches, since it is an important element. Especially when it comes to power work. For increase power indicators Muscles must be laid out during the execution of each approach. And this result will be impossible to achieve if it was not possible to relax between the approaches. It is recommended to start the approach with rested muscles with the strength work. Big weight And fewer repetitions are accompanied by a long rest.
Types of strength training
Power training does not imply as such a training unit for species, however, in the preparation of athletes, the need for the allocation of individual periods, which differ in goals and priorities appears. The periods include the following:
- period aimed at improving endurance;
- a period aimed at an increase in force;
- a period characterized by yield on the peak of power;
- a period suitable for increasing the speed and dynamics of movements.
Since the technique depends on the skill of every athlete, it must be constantly implemented. Try to include technical workouts in all these periods.
The training in mixed mode includes those that cannot be determined by either strength or speed. During such training, exercises that promote both the development of force and an increase in speed or intended for the mode of use of force are possible. Training on endurance can not be mixed with other species.
Technical training is intended for the development of technical skills. Its main goal is to develop a steady motor skill.
What role does nutrition play for power training?
Regular training is only one component of success. Sports will not bring due effect without proper nutrition. But how to understand what is after the power workout? Self drawing up the menu - the task is not from the lungs, which is better to entrust professionals.
For example, nutritionists, chefs and founder of Level Kitchen, Denis Gusev, have developed two programs designed for a set. muscular mass – and .
The feature of the diverse menu is the predominance of dishes with a large content of carbohydrates and the optimal ratio of proteins and fats, which are necessary for the energy supply of the body.
Program - This is a five-volume nutrition that will help quickly gain muscle mass. With each delivery you get a full ration, branded cutlery and menus with calculated KBJ values. This program not only contributes to the fulfillment of the goal, but also saves your time.
Program implies hexide nutrition directed to effective set muscle mass. The program is suitable not only professional athletesbut also novice athletes. It provides for the balance of fast and slow carbohydrates.
Delivery of food is carried out in Moscow and the Moscow region (up to 50 km per MKAD) from 6 to 12 hours with a selection of a two-hour interval.