Drawing up the program of trainings – the task, at first sight, rather simple. However for achievement of the best results it is necessary to follow certain rules which will help to make it the most effective. Incorrectly made program not only won't help with achievement of the goal, but can do harm to health of the athlete.
The program of trainings for the set of weight has the set of distinctive features which promote growth of power indicators, endurance and the muscle bulk of the athlete. First, choosing exercises, preference should be given to stanovy draft, to squats with the post, to the bench press and the press costing. These are so-called general or complex exercises, performing which the athlete involves several large groups of muscles at once. Thanks to them muscles are studied much better. Besides, long ago it is known that squats and stanovy draft promote production of testosterone – men's hormone without which growth of muscle fibers is impossible. The isolated exercises when which performing the small number of muscles participates for example the biceps, it is necessary to do in very limited volume.
At the training on weight important that the number of trainings and exercises wasn't excessive, differently the athlete risks to drive himself into the condition of overtraining at which further development and growth are impossible in principle. The number of trainings shouldn't exceed the 3rd in the week, and the number of exercises – 5-6 for occupation. The general duration of the training can vary within 40-80 minutes.
The method at which each exercise is performed in 5 approaches is most widespread: 2 warm-up and 3 workers. The number of repetitions in each approach has to be no more than 6, breaks between approaches last 2-3 minutes. Loadings should be correlated to the lifestyle which is conducted by the person. If he at work does hard manual work, has a little a rest and he doesn't manage to eat properly, the number of occupations has to be reduced. It should be notedIt should be noted that no exercises and programs of trainings will be able to bring good results smoothly from addictions and without observance of the corresponding high-calorific diet. Really high effect can bring only the integrated approach. Thus, following are given above to councils, it is possible to make the effective program of trainings for the set of weight. Train diligently and the result won't keep itself waiting.