Ground things about Training (english)
In the recovery phase after exercise the body reacts to change processes so that the next time a little stronger, faster or is persistent. Without this break, the body does not carry out these processes. The performance stagnates after a short time. At least now you should intervene, because otherwise “trained you are in the cellar.”
Other signs
over-training in addition to strong performance are elevated resting and Belastungspuls, sleep disturbances and headaches, weak muscles or indurated, frequent violations or complaints to the muscles and tendons. It is one more susceptible to illnesses such as colds and etc. Moreover, the training pain to depression.
the symptoms are often wrongly interpreted. Many seek the power slump with an even harsher training to overcome, until it no longer is.
Is it too late to have 2 weeks break duty!
Thus it does not happen, it is his body to “hear” and even right from the start to pause.
The body needs time to occurring metabolic products such as lactic acid and to remove the empty Glykogenspeicher to fill. The cells themselves need time to grow.
Not all muscles recover equally fast. Small muscles like the biceps need after a very intensive training for at least 48 hours rest, large muscle groups like legs even 72 hours.
Should
worked with medium intensities are, of course, also short breaks available.
Sufficient sleep is A and O. At least 8 hours, better 9 hours so it should be. In addition to adequate sleep and stress, you should avoid excessive life. Alcohol should always be taboo.
If nothing works anymore, says the body also has an afternoon nap, even if after the “Grandma and Grandpa” sounds, success is a later law.
Training
Bench press
example: Here, the chest muscles, the front shoulder muscles and the Trizepse. Power, however, or Flying Butterfly, makes the chest muscles, the main work.
isolated training weaknesses can be eliminated from certain muscles, and thus they define the overall picture of the body better.
However, it should be a good training not only from isolation exercises exist. Basic Exercises Cross Lifting, Squats and Bench press training should not be missing.
Pyramid Training
example of a pyramid:
1 Record 100 kg x 12 wdh
2. Record 110 kg x 10 wdh
3. Record 120 kg x 8 wdh
4. Record 130 kg x 6 wdh (the last sentence can also be 1-3 and Wh be the highest weight)
example of an inverted pyramid:
1 Record 130 kg x 6 wdh
2. Record 120 kg x 8 wdh
3. Record 110 kg x 10 wdh
4. Record 100 kg x 12 wdh
(or in each set 10 or 12 repetitions)
Since it with a very high weight is started, you have to be especially good warm up to reduce injury risk.
This technique can be particularly at the end of a unit to apply when the muscle is clearly tired. href=”http://fitness-xl.de/94,0,trainingsgrundlagen,index,0.html/ltop”> Strip Records / Dropsätze / reduction rates (without a pause between sentences) his muscles until failure to drive are Strip, dropping or reducing sentences. This makes it an exercise to muscle failure, then immediately reduce the weight again and makes as many repetitions until muscular failure occurs again (preferably without a break). Then immediately reduce the weight and the same again. I’ll run this way for each muscle group once a month as a shock through! example of the same muscle group: Bench press and then immediately flying, then comes a pause. example for different muscle groups: Bizepscurls and immediately thereafter Trizepsdrücken. own true endurance, the Super Set of 3 sets also exist. example: When you highlight Armcurls with the barbell 50 Kg, but before the weight back ablässt, 2 training partners to increase the weight to 60 kg It is possible also that the partners to increase the weight, easy on the dumbbell press. Super Slow This system was developed by Ken Hutchins. In contrast to the normal execution, the repetitions during Superslow stresses slow. The “target time” for a recurrence is about 15 seconds. This is divided into 10 seconds positive and negative 5 seconds to move. The main focus should be on the dose of exposure are. If this is too high, making the muscles break down prematurely and forcing the demolition of the repetition of the muscle before the maximum number of muscle fibers activated. If the load is too low in turn, can relax the muscle fibers. Would then have an aerobic training effect, but this is not desired. It should be 6-8 repetitions per set and then take a break 1-2 minutes before the next sentence to comply with. Superslow primarily on basic exercises (with the exception of cross-Lift) to apply. Only very experienced athletes should Superslow with isolation exercises. example: Training 1 chest / biceps Warm-up Sets: 2 sets of Bench press Bench press 2 sets of Warm-up sets: 1 set close Klimmzüge 2 sets of close Klimmzüge Training 2 back / Trizeps Warm-up Sets: 2 sets prevented LH-rowing prevented LH-rowing Warm-up Sets: 2 sets of cross lifting Cross 2 sets of lifting Warm-up sets: 1 set Bench press close 2 sets of narrow banking Press Training 3 legs / shoulders Warm-up Sets: 2 sets Squats 2 sets Squats Superslow 1 sentence Beincurls Superslow Warm-up Sets: 2 sets of shoulder press 2 sets shoulder press Superslow
Another possibility
Super
If the
Even with aggravated
One should
Training
Superslow
3 sets Butterfly
2 sets