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亚博电竞lpl直播健身吐司贝尔-法亚海滩健身锻炼的想法Training Form Concentric Eccentric Form Technique-6

Poor training is a sad sight to behold . I wanted to revisit a key component of ‘sound technique’, as I wrote about it many years ago but it remains no less topical as ever-more fitness converts venture to the gym to kickstart their lifestyle changes. It’s also pretty perfect for this time of year when no doubt people are more likely to head outside for their sessions. So, if like me, you love the outdoors & perhaps don’t have access to / don’t always feel like going to the gym –but you still want a workout which is challenging and effective– well then, this post is for YOU! First consider the following 3 different training techniques, and some of the exercises I suggest doing to put those techniques to use! Also, it requires no weights; just a nice summer’s day, like the ones scheduled for the coming week…

亚博电竞lpl直播健身吐司贝尔-法亚海滩健身锻炼的想法Training Form Concentric Eccentric Form Technique-7

As the old, focussed ‘bodybuilder’ expression goes, ‘youliftweight in the gym’ – well yes, I hear you Arnie, but we often forget about the subsequentlowering重量。不幸的是,这通常以嘈杂和危险的方式进行,随着吐出巨大的咕噜咕噜,虽然呕吐重量。Bugbear Alert(与我有其他人吗?!这不仅是可能不希望听到食人魔印象的人的不足,而且对自己的重要部分来说,OGRE本人 - 偏心阶段。而不是让重力为你做所有的工作(即你只是把重量放在其中'Meh'),实际上控制权重的段落在下来,从锻炼角度提供了显着的益处。因此,看看关于不同阶段的简要说明,然后思考自己的锻炼技术,以及如何将其应用于更多的压力,拉起等待额外的25百分比你的会议!

亚博电竞lpl直播健身吐司贝尔-法亚海滩健身锻炼的想法Training Form Concentric Eccentric Form Technique-3

STEP A – THE TECHNIQUE:

1)同心收缩:A concentric contraction takes place when a muscle contracts, develops tension and shortens. When you stand up, the quadriceps shorten and contract – this is concentric activity.

2)偏心收缩:现在坐下来;这是一种偏心收缩(相反),当肌肉收缩产生张力和延长时。这种偏心阶段经常忘记训练,因为人们努力举重,但只要在降低重量时让重力做这项工作。通过拥抱偏心活动,您可以转换您的集合,并从中获得更多。

3) STATIC CONTRACTIONS:静态收缩(也称为等距收缩)是肌肉收缩,发展张力,但肌肉长度不会改变。例如;执行仰卧起来,如果你停止半路点并保持在那个位置,那么只有静态收缩就会发生在ABS中 - 你会感到疲劳设置,但没有延长/缩短。

Combining all three of the above is the park-workout holy grail! Keep reading below for my suggested routine…

亚博电竞lpl直播健身吐司贝尔-法亚海滩健身锻炼的想法Training Form Concentric Eccentric Form Technique-8

But before the routine, let’s digest that a bit more… I always find that the best way to envision this concentric/eccentric/static situation is via the commonly used analogy of a ‘rubber band’ playing the part of the muscle. If you lengthen a rubber band too far it may begin to fray, and could eventually snap. Applying this to training, when performing an exercise eccentrically the muscle is stretched and micro tears on muscle fibers appear (the fraying of the band). When shortening the muscle (concentric) fiber, you create less tension. However, if you’re the type of person who lifts a weight and then lets gravity take it back to the starting point, tensions never get very high. By powering out slow eccentric reps on the way down, you optimise that ‘time under tension’ and will really start to make progress.

因此,总结了以缓慢和受控的方式降低重量是重要的,并且当你举重时,就像你一样重要(如果不是如此)。

亚博电竞lpl直播健身吐司贝尔-法亚海滩健身锻炼的想法Training Form Concentric Eccentric Form Technique-5

步骤b - 组合的例程:

1)压力机:

– Do a half press-up/full press-up/ or raise your legs off the ground using a park bench.

– a) Eccentric phase: As slowly as you can lower yourself onto the ground for at least 3 seconds, keeping good form.

– b) Concentric Phase: Then slowly lift yourself of the ground, again as slowly as you possibly can – aim for at least 3 seconds.

– c) Static hold: Then come back down, stop mid-way and aim to hold the position for at least 3 seconds.

– Then after all three stages add 10 quick press ups.

- 那是1套。Have a quick break and then go for another 2 sets immediately. If this is too hard, do step 2 & 3 (below) in between…

亚博电竞lpl直播健身吐司贝尔-法亚海滩健身锻炼的想法Training Form Concentric Eccentric Form Technique-4

2) SIT-UPS:

– a) Eccentric phase: As slowly as you can lower yourself onto the ground at least 3 seconds, keeping good form.

– b) Concentric Phase: Then slowly lift yourself of the ground, again as slowly as you possibly can – aim for at least 3 seconds.

– c) Static hold: Then come back down, stop mid-way and aim to hold the position for at least 3 seconds.

- 然后毕竟三个阶段增加了20个快速仰卧起步。

- 那是1套。快速休息,然后再去另外2套。If this is too hard, jump to the next exercise in between…

3) SQUATS:

– a) Eccentric phase: As slowly as you can lower yourself onto the ground at least 3 seconds, keeping good form.

– b) Concentric Phase: Then slowly lift yourself of the ground, again as slowly as you possibly can – aim for at least 3 seconds.

– c) Static hold: Then come back down, stop mid way and aim to hold the position for at least 3 seconds.

- 然后在所有三个阶段增加15个快速蹲下。

- 那是1套。快速休息,然后再去另外2套。如果这太难了,跳回到介于介于的压缩/仰卧起坐。

______

I chose legs chest and abs for this routine, but the concept works for all muscle groups. I hope you find this useful next time you’re in the park and want to increase the intensity of your workout. Oh and don’t forget to rest up for recovery!

Faya xx.

Saturday Chill

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