What is superforce and for what it is necessary in general? Development and increase in power indicators is inseparably linked with increase in volume of fast muscle fibers. They are responsible for the explosive release of energy helping to counteract external factors and to overcome them. Development of force happens mainly by improvement of nervous and muscular systems.
It is required to you
- - post;
- - heavy medbol;
- - knowledge of own maximum of force.
Instruction
1. Use the method of repeated submaximum tension to increase muscle bulk. For this purpose the weight of the used burdenings has to be 85% of the maximum possible weight.
2. Perform exercises to the full, that is the last you have to carry out repetition already through "I can't". It allows to reach the necessary physiological irritation providing growth of muscular diameter. After each approach increase weight by 5-10%.
3. Carry out 5 approaches in each exercise and have a rest between approaches about one minute. Try to do the extension during rest, it allows to increase the power component by 19%. Frequency of occupations – two times a week that muscles managed to be recovered.
4. Choose such exercises as the barbell bench press, squats with the post, vertical draft of the post, the press of the post standing, draft of the post in bending, rise on bicepses standing.
5. For development of the striking, explosive strength use high-speed and power exercises. The second name of this kind of exercises – pliometrichesky. At this method of the muscle at first stretch, and then are sharply reduced, with the force giving kinetic energy.
6. Use for muscles of legs such exercises as squats with the vyprygivaniye up, the jump from height of 50-70 cm with the vyprygivaniye forward-up. Exercises can be performed with burdening. For muscles of hands and shoulders it is possible to use push-ups with the vyprygivaniye or push-ups "with cotton", jumps in the emphasis on hands, divings of the heavy medbol from the breast. Before pliometrichesky exercises the good warm-up is necessary for joints as all abrupt movements are quite injury-causing.
7. All pliometrichesky exercises are performed before emergence of muscular fatigue. Intervals between approaches of 5 minutes, number of approaches from three to five.
8. If you need to increase the maximum force, without increasing at the same time muscle bulk, use isometric exercises. It the exercises consisting of short-term maximum effort in the static position.
9. Force of tension has to be 95-100% of your maximum load. The number of repetitions in approach from one to three, duration of tension are no more than 12 seconds. Rest between tension from 30 to 90 seconds.