All muscles of the human body share on antagonistic muscles and synergistic muscles. It is especially important to know it to sporty coaches and bodybuilders whose training programs are constructed taking into account such division of muscles.
Antagonists and synergists
Muscular groups which create opposite action rather each other are called antagonists. Easier to say, antagonists are extensor muscles and sgibatel of joints.
When the person performs the exercise directed to the training of the certain muscle, the opposite antagonist is completely weakened or slightly intense. All trainings can be developed by the principle of pair study of muscles, but it is necessary to consider the individual recovery time of the bodybuilder.
Treat to the most important pair groups of antagonists: - quadriceps and biceps of the hip; - biceps and three-headed muscle (triceps); - the broadest muscles of the back and pectoral muscles. Examples of work of antagonists are bending of the hand in the elbow joint by means of reduction of the biceps, extension of the hand by means of reduction of the triceps, extension of the leg in the knee at reduction of quadriceps, bending of the leg – at reduction of the biceps of the hip, etc. The muscular groups working in one direction are called synergists. In different exercises synergists are reduced equally. Treat to the most important pair groups of synergists: - bicepses and the broadest muscles of the back; - gluteuses and muscles of legs; - pectoral muscles and triceps. At the training of synergists big muscular groups work, being combined with small.
That it is better to train: antagonists or synergists
Concerning what muscles to train more effectively, still there is the set of opinions. The fact is that each person is individual, and the program of trainings which can become the most effective for one bodybuilder, on another won't make noticeable impact. Training antagonists, it is the best of all to divide week Split into several parts: at the beginning of the week it is necessary to work on the breast, the back and legs, and at the end of the week – on the biceps and the triceps. It is also possible to divide even stronger the weekly program, allocating for each muscular group separate day. This option the most effective as allows to work each separate muscle well. It is important to know that antagonists settle down in one part of the body, and it means that blood inflow, together with nutrients for muscle growth, happens to both antagonists. On this physiological feature all supersets which are the most useful in case of their competent performance are constructed.