Development of force is possible when ensuring the maximum muscular tension. To provide the maximum muscular tension use various methods: * The method of lifting of cargo with limit burdening the maximum quantity of times; * Method of lifting of cargo of nonlimiting burdening to the full; * Overcoming with the maximum speed of nonlimiting burdenings; * Overcoming external resistance with the identical length of muscles; * Reduction of muscles in the joint at the expense of the weight of own body or the falling cargo. These methods are used when performing exercises which in turn are divided into exercises with overcoming the body weight, exercises with external resistance and isometric exercises.
Instruction
1. Exercises with the external resistance: * Exercises with the otyazheleniye. For them posts, dumbbells, weights and medicine balls are used. Them mozhnovypolnyat both on universal exercise machines and by means of the partner. * exercises which are performed by means of elastic objects (expanders, plaits, rubber tubes). When muscles overcome elastic resistance, their force increases. Such exercises are considered practically as the most effective for development of the animal force. The main thing at their performance is correct to dose loading and then it is possible to develop practically all groups of muscles. The greatest efficiency can achieve at the overcoming or conceding mode.
2. Exercises with use of body weight: * Gymnastic exercises. These are various push-ups in the lying support, in the hang or on bars, leg lifting when hang on the horizontal bar, the lasagna on the rope and other. * track and field athletics exercises. Jumps on one leg or on two, through barriers, from the eminence. * exercises on overcoming obstacles. Such exercises are available to all age and people of different readiness. It allows to include them in any strength training program.
3. Isometric exercises: * Exercises on deduction of cargo. These are passive exercises. * exercises with the active muscle tension. It exercises on long deduction of the certain pose with tight muscles. The attempt to tear off from the earth the post on which the excessive weight, or attempt to become straight at the support shoulders on the horizontal bar concerns them. Isometric exercises are capable to involve at a time the maximum quantity of muscles for time. It is necessary to carry out them with breath holding that the organism accustoms to work in extreme conditions of oxygen starvation therefore they are included in the compulsory programme of training of astronauts, submariners, rescuers.