Today we will talk about the theory of bodybuilding, namely — about synergists and antagonists. Before practice the theory practically in everything follows what we face in life. The sport is impossible without theory which not only helps to understand how everything works, but also gives you necessary knowledge to create the ideal personally program of trainings for itself. We will explain with clear language what is synergists and antagonists, we will talk about their use during performance of exercises and we will specify a role of everyone.
What is it?
Let's begin with an explanation of these concepts which are most often treated by language, unclear for the beginner. We not only will explain so that you could impart this knowledge, but also we will give good examples.
Synergists
Synergists are muscles which are involved in collaboration during performance of exercise which involves them.
That it was simpler to understand, we will understand with a word which went from the word "synergy". The synergy is a collaboration, performance something in unison.
That is, synergists are muscles which at the same time work when you carry out exercise. Most often those which are on both sides from a joint act as synergists. It's clear that for the movement of a joint they have to divide "work", sharing at the same time burden.
For an example we will take the simplest exercise which is known to us from school — pulling up on a crossbeam. During performance you involve couple of synergists — the broadest muscles of a back and a biceps owing to what there is the correct performance of exercise and all loading "falls" not only on bicepses, but also is distributed on a back. Of course, we speak about the correct performance now, but not about breakthroughs or when any hand is late.
Important! During performance of the isolated exercises about synergists out of the question. It is involved only one-two muscles which do not enter synergy.
Other good example is push-up on bars. Here the top bunch of pectoral muscles and front deltas (front part of a shoulder) act as synergists. That is pair of muscles which is surely involved when performing exercise act as synergists.
Antagonists
Antagonists have nothing in common with synergists except that it is also muscles therefore further we will discuss what the concept is. The answer is also concluded in the name. For example, if in the movie there is the main good character, then any villain will be his antagonist. That is this word means contrast.
Muscles antagonists are those which perform opposite operations. If one of them acts as a sgibatel, then the second — a razgibatel, respectively, it will be a question of extremities where they are present.
For example, you carry out a press lying, using at the same time a breast, tricepses and front deltoid muscles. However if you begin to carry out draft of a bar in an inclination (in fact, the same movement, only you do not press a bar, and you pull to yourself), then other muscles (back, a biceps and back deltas) which are antagonists in relation to previous will be involved absolutely.
Important! Besides the main muscles, others are also indirectly involved, not being antagonists that should be known when performing various exercises.
It turns out that, using some muscles, we together with it exclude from work of their antagonists and in any way in a different way, you cannot bend and unbend extremities at the same time. It turns out that antagonists are isolated during approach performance. A good example of opposite muscles are the biceps and a triceps as the first serves as a sgibatel, and the second — a razgibatel therefore it is possible to carry out in one day of exercise on these groups of muscles, without being afraid to overtrain.
That it is better: how competently to make the program
Having dealt with what is represented by muscles synergists and antagonists, having reviewed examples, we will pass to efficiency of any given.
At once It is necessary to tell that experts have no definite answer neither, nor at bodybuilders as each person is unique and to everyone we accept any given option. That it was more clear why it is impossible to tell, what is better, we will review an example: two twin brothers having identical type of the building and structure of a body begin to be engaged, using synergists. After a while one of them will show good results, and the second — will remain on the initial point.
And here it is not desire or food as we assume what all of them do equally. Just our organism is not so simple that with ease to give definite answer.
Get acquainted also with technology of performance of a kallanetika, a level, push-ups, jogging, exercises on a fitball, exercises for an extension.
The slightest deviation in production of any hormone will give an impressive difference as if in "Butterfly Effect" according to which the wave of wings of an insect can cause a tornado at the other end of the world.
What conclusion can be drawn?
Everything is simple, you need to find a trial and error method the option which will yield result. For this reason it is impossible to copy programs of occupations of the famous bodybuilders as the probability that for you it will be useless is high. It is impossible to come to an ideal, without having made mistakes.
Whether you know? The isolating exercises are applied to the muscles which are lagging behind in development or their formation. The program of the pro includes no more than 20% of the isolating exercises.
Examples of trainings
Now we will tell options of trainings for muscles of synergists and antagonists which are the most effective.
Antagonistov
We will discuss thrice week-long trainings on a Split system. You can postpone occupations to other days, variations are admissible.
Monday. All exercises have to be directed to muscles of a back and a breast. We use both draft, and a press to load opposite muscles. Wednesday. This day we give load only of legs. We need both squats, and pushes with use of bicepses of hips and quadriceps. Friday. We load our hands. All exercises are directed to bicepses and tricepses. Respectively, other groups of muscles have to be involved only indirectly.
Important! In this Split there are no exercises loading deltoid muscles that is powerful minus.
The complex perfectly helps to gain muscle bulk, however for inexperienced bodybuilders it can be strongly exhausting that should be considered.
We advise also to learn as it is correct to carry out a press of dumbbells on an inclined bench and to squat with a bar on shoulders.
Sinergistov
Plus of the program for synergists is that everyone once the muscle involved in a week will receive a rest maximum till next week. Such training gives a lot of time for restoration and at the same time puts into operation practically all muscles.
Whether you know? The brightest world record on stanovy draft was set by Lamar Gant whose weight was 56 kg. He made repetition weighing 288 kg.
Split system it is also divided into three different options.
Monday
- Press lying and a narrow press.
- Distributing of dumbbells.
- Press of dumbbells sitting.
- Moves in the parties.
- Moves in an inclination.
Wednesday
- Crossbeam with burdening.
- Draft in an inclination.
- Raising of a bar on a biceps.
- "Hammer".
- Raising of legs in hanging on a crossbeam.
Friday
- Squats with a bar.
- Attacks with dumbbells.
- Raising of legs on a crossbeam.
- Twisting on a fitball.
- Leg extention.
To be necessary to remember that for achievement of progress it is necessary "to surprise" muscles, alternating Split every week. For example, at first you train in that sequence which is described, the next week interchange the position not only days, but also begin with other exercises.
It is important! If during the first training you understood that such system not for you — try something else, it is not necessary to be engaged on it because it suits someone.
On it we finish discussion of rather important theoretical subject. On the basis of the obtained information you will be able to choose the correct plan of trainings which will give the maximum advantage. Listen to skilled bodybuilders, however never copy them.