At the present stage are quite popular gyms.More and more people visit these places in order to improve their figures.And it should be noted that the immense popularity while enjoying exercise with weights.What it is known to almost everyone.However, one should consider the main points that relate to this type of training.And it is this theme is dedicated to the review.
What characterizes strength exercises with weights?
Through training, passing with weights, you can effectively get rid of the excess fat.Heavy training is removed more carbohydrates than fat.It is also the result of the exercises with weights is to increase the body's metabolic needs.Even after only one training session the body can recover within a few days.And the process is very different from the results that may be obtained as a result of the low-intensity aerobics.
result of the exercises with weights is also the fact that not only increases metabolism but also retained much longer as compared to the kinds of aerobic training.Training Complex, which provides for the use of additional goods, helps the body to go into a unique mode that is accompanied by increased energy costs.As a result of the damaged fibers begin to recover more actively.Accordingly, it needs more rest.Do not forget about proper adequate nutrition.
As already mentioned, the result of the exercises with weights is more rapid weight loss.Strength training is characterized by short intensive loads, use glycogen, which acts as the main source of energy.And this factor helps to get rid of excess fat in a few times faster than with diet and cardio.It should be noted that due to the aerobic training to build muscles fail.Yes, and the body often starts to "eat" its own muscle fibers, not fat.
However, it should be noted that both the training has its advantages.In this connection it should be noted that the best method would be the use of both training facility in conjunction with a high-protein diet, moderate different ratio of carbohydrates and fats.The result of the exercise with weights is, as has been said, the rapid fat burning.And in combination with the aerobic process can be improved.
What should you know the girls?
large number of girls attending sports centers, do not like weight training.They, of course, we know that it is important to keep the muscles toned.This figure will only prettier.However, the ladies are always short of time.But I want to lose weight very quickly.Therefore, women and prefer aerobic exercise.However, specialists have recently found a simple method by which to burn fat and result in muscle tone.Exercise with weights for women in this situation should take place with a minimum of time to rest between sets.In this situation, the metabolism switches to enhanced performance.Accordingly, the calories will burn faster.
it possible to pump up the press with the extra weight?
Of course, many would like to have a nice tight stomach.It should be noted that the main distinguishing feature of almost all bodybuilders considered narrow waist.It creates several advantages, among which we should highlight the look.
If you want to narrow the waist, then you should not perform abdominal exercises with weights.In this situation, the waist can only expand.However, not all sports experts agree with this statement.According to them, the muscles located in the lower back, together with the press formed a kind of muscular corset waist.If a person is going to do these types of exercises like deadlifts, squats, stretching on training, this corset will perform stabilizing functions.But in order to do the above exercise, you need a strong press.Accordingly, there is nothing strange in the fact that the figure of those who have weak abdominal muscles, is very far from ideal.For all these reasons, many experts argue that it is necessary to perform the exercises with weights at the press.Otherwise, it will significantly increase in muscle mass is suspended.
It is worth to remember one rule: if you do not want your waist expanded from exercises with extra weight, it is not necessary to perform a huge number of reps.In this situation, it will run a simple principle.If necessary to increase the force, and must work with large weights, but with a small number of repetitions.To increase the number of repetitions of muscle mass to be average.
Do not forget that the rock press is necessary to start with the kinds of power exercises.You can then proceed to mnogopovtornym training.This must be done in order to get relief, and increase endurance.
exercises with weights until you're blue in the press to perform not worth it.It will not bring much success in the fight against fat layer that lies on top of the abdominal muscles.In order to get the desired result, you need to combine strength training with aerobic.It should also be the right approach to nutrition.
possible to achieve a successful outcome without the use of weights?
Many people know that only those workouts that are using additional weights, can help in the growth of muscle mass and increase strength.However, there is just a huge number of reasons for which there is no desire to train with additional weights.And this is where the question arises whether there is a set of exercises without weights.
necessary to face it - there are situations where a person simply can not go to pay gyms.There are also those athletes who do not need huge muscles.They are primarily interested in increasing strength and endurance.In addition, a set of exercises without weights can be done almost anywhere and at any time, keeping your muscles toned.
recommendations, to which you want to listen
- approach with a lot of repetitions. first technique is considered to be the implementation of training in normal mode to failure.You can take 50, 70 or even 100 repetitions.Perform as many times as necessary, as far as the forces.This technique allows us to develop endurance.And even if the muscle mass will not grow, in the moment when you go back to the implementation of training with additional weights, muscle fibers begin to change for the better much faster.
- isometric tension. This is a simple contraction of muscle fibers and retention of such stress without moving for some time.This will help to give the muscles a more "refined" form, as the effects will be subject to those areas that can not work out, doing strength training with weights.
- necessary to reduce the time to rest between sets to a minimum .This technique will accelerate the growth of muscle mass.
- can make a burdening of the materials at hand. For example, during the push-ups on the back you can put a few books.During squats can someone put on his shoulders.It is necessary to connect your imagination, and then you will have to wait for success in the formation of his own body.
- performing physical exercises with or without weights, you can increase the effect by the operation of only one limb. For example, it is worth trying to catch up on one hand.Of course, the first time it is not all work.However, with regular training you can achieve the desired result.
There are other recommendations, but these are the main.If you will be guided by them in their training, the desired result can be achieved even without the use of weights.
Things to remember doing with weights?
In the event that you are training with additional weights, you must pay attention not to the following basic rules:
- Before you start training, it is desirable to find a coach and form a clear program.And in this case does not play a role, what kind of training you are going to perform.Exercise with weights for legs, arms, back, the press, and so on. D. Require proper adequate approach.And that coach will be able to point out the errors and put the proper technique.With this action, you can protect yourself from injuries and accidents.The program is necessary in order to not to increase muscle mass asymmetrically.
- The first step is to determine the correct weight.This will help protect against a huge number of injuries.If you, for example, will carry out exercises with weights for legs with weights too high, you can stretch your muscles, damage to joints, etc.Again, only the coach is able to correctly pick the ideal weight.When independent training should begin with the minimum weights, gradually increasing them.
- is necessary to choose the right exercises.Virtually every type of training has its own nuances.For example, squats will depend on the position of the foot, from the depths of the exercise, from the corner, which houses the spinal column, and so on. D.
- required to warm up before performing the training program.This rule is universal in any form of fitness.If the muscles are not fully warmed up, then they are most vulnerable.In such situations, it increases the likelihood of injury.
- Always check equipment when working with weights.All locks, latches and restraints should work correctly.They should be fixed.If something disappear during exercise, it can hurt not only you, but also the surrounding.
- not necessary to deal with above normal.Always follow-up training program.
And another tip.Before you begin any of the training program with weights, required to undergo medical examination.Physical training can cause a variety of acute and disease.There may also be triggered by numerous violations, which previously people did not even guess.
necessary to pursue the principle of progressive increasing load
exercises with weights system Vader implies the need to implement certain basic principles.
primarily to increase strength, endurance and muscle size, you need to work harder.For example, to increase the level of force necessary to try to raise all the great weight.Stamina is increased by decreasing the rest between sets.This should be increased number of repetitions.To increase muscle size is necessary that training occurred with increasing severity weights.This principle is universal.They should be guided by performing exercises like lifting weights for impact machinery, and other types of training.
required to follow the principle of diversity training and insulating
during certain movements active in the muscle tissue.In that case it is necessary to develop a muscle, it is required to isolate from the other muscle fibers.This can be achieved by changing the position of the body during the execution of the training program.You can also take advantage of special machines.
One of the main conditions for the growth of muscle mass is a variety of exercises.Do not give the body to get used to a particular exercise.For the growth of muscles must work in a variety of settings.
principles of priority and pyramid
First of all it is necessary to work out the weakest muscles.If this is the shoulders, in the very beginning of the training necessary to perform a variety of presses overhead.And only then you can start to perform bench presses on the bench.With the help of this principle can be the maximum load shoulders.
never have to start training with a maximum weight.In such a situation can be injured.Start with the weights that are equal to 60 percent of the maximum.Run requires another approach, which will be 15 repetitions.After that you should add weight, reducing the number of repetitions.Then you need to take the weight of 80 per cent, making a total of 6 repetitions.
What other principles should be guided by performing exercises with weights?
Kalashnikov (a specialist who studies power types of training) said that the principle of the best known are supersets.Their essence lies in the grouping of the two exercises for opposing muscle in one approach.For example, after the curl should begin to carry out the "French press".
also fairly well known principle of mixed sets.In this situation, you need to perform two types of exercises aimed at the development of one muscle group without rest.
If performed immediately three types of exercises, which resulted in one muscle group being worked, without pauses between sets, then it will be possible to build muscle faster.Three set will help to develop the local endurance of muscle fibers.
it possible to perform a series of a maximum weight of each repetition?In that case, if you are in this situation are able to do about 3 repeat, set the rest of 45 seconds, and then again perform 3 reps.And again, rest 60 seconds, followed by the implementation of the training.Then the rest should be about 90 seconds, making then 2 reps.As a result, it should be carried out a long series of 10 sets.Activities in this situation needs to increase strength and muscle volume.
Conclusion
Principles perform such exercises there is a huge amount.In this review, we have considered only a part of them.However, they are considered essential.Therefore, the training program should be completely guided by them.In addition, we must not forget that training should be regular.Only in such a situation, exercises with weights for women and men will give a positive result.It is to wish you good luck in your self-improvement!
