Work on force and endurance takes the central place in athletic gymnastics. Understand the greatest possible effort which is developed by the muscle as the animal force, and the endurance is defined by ability to support effort throughout some time span. Using special exercises and correctly selecting loading, it is possible to increase force and endurance of muscles.
It is required to you
- - post;
- - dumbbells;
- - power simulators.
Instruction
1. Making the program of trainings aimed at the development of force consider that muscles during work have to carry out effort which significantly exceeds habitual level. For increase in force use the principle of gradual and uniform increase in load of the studied groups of muscles.
2. Remember that there is the linear dependence between the cross-sectional area of the muscle and its force. Therefore regularly perform exercises with the considerable resistance and small number of repetitions: such loading increases the muscular volume and, respectively, force. And here the large number of repetitions in combination with insignificant resistance contributes to the development of muscular endurance.
3. Use isometric exercises for development of force. They are based on reduction of the muscle in the static position. At the same time muscle length at the time of resistance of the apparatus doesn't change. The strength gain occurs at the certain motionless position of the extremity. The isometric exercises directed to study of muscles of the stomach are especially effective.
4. Include in the program of trainings of exercise with free scales, for example, with the post or dumbbells and also occupations on exercise machines where resistance goes on the fixed curve. Such method carries the name of isotonic. When performing exercises with burdenings of the muscle are reduced in process of movement of burdening in the direction of natural gravity. In this case the positive work leading to increase in the muscular strength is performed.
5. Correctly select the weight and loading, being guided by the specific goal of the training. For increase in force it is recommended to use the weight with which you can make no more than six-eight repetitions at three approaches to the apparatus. Trainings for development of force are recommended to be held every other day. For work on endurance reduce the weight of the apparatus and increase the number of repetitions in each approach.