Increase in transferable weight during power or fitness trainings – the obligatory rule which will provide you the beautiful relief and strong muscles. It will also help to increase the level of the general endurance and the muscular strength.
It is necessary to increase the weight used during the trainings gradually, avoiding breakthroughs, and at the same time it is regular in order that muscles didn't manage to get used to loading.
Work with kardio and the extension
Cardiotrainings, kind of it seemed strange, can help with increase in endurance and the muscular strength considerably. Competent alternation kardio- and power trainings allows to increase the general shipping of occupations more, than by 25%. Cardio-trainings also reduce muscular stress after the power trainings, helping muscles to be restored quicker.
Similar exercises need to be included in power right at the beginning for the warming up of muscles (15 minutes), in the middle (10 minutes) and at the end of the training (10-15 minutes). If there are no racetrack and the opportunity to be run, the jump rope which is used everywhere for increase in endurance will come to the rescue. Before the training and after it the 5-minute streyching (extension) is surely necessary at least. It will help to warm muscles and will longer allow them to work, avoiding the general fatigue. Besides, qualitatively made extension considerably will reduce sensations of pain. The weight and work about the weight nimuvelicheniye – very delicate question. For the first stage it is necessary to pick up the smallest of all possible scales. For example, for the post it isn't heavier to take pancakes three-four kilograms. With the minimum weight work is conducted about about two weeks during which it is necessary to increase the number of approaches to exercise. For example, the post press from the breast: initial three approaches on five times should be brought to five approaches on twenty. Only after performance of these approaches ceases to tire and load substantially muscles, it is necessary to pass to the second stage - the increase to the total weight used during the trainings, 1/3 from its lump. It is necessary not to tear the muscle. The third stage occurs in the same way. And here during the fourth it is necessary to lower weight, but by two-three times to increase the number of approaches. It will help to avoid accustoming of muscles to the increasing loadings and will give them necessary rest. If increase in weight happened correctly, then the endurance and the muscular strength considerably will increase. If isn't present, then such symptoms as the general fatigue, sharp, nagging pains in muscles and even insomnia can appear. If it occurred, it is necessary to give to muscles time for restoration and power trainings to replace completely on kardio.