lovers are constantly in the halls of debate about what the group should be to swing together, the muscles antagonists or opposite - synergists?Interestingly, the network just as well go to local fighting on this issue, and depending on the level of each of the disputants predominance shifted in one direction and then the other.
So what muscle group is still better to swing together, antagonists or synergists?For those who have forgotten the curriculum in biology, a little help:
those groups that are opposed to each other, called muscle antagonists, examples of such groups - biceps / triceps, chest / back, quadriceps / hamstrings.But synergists are those muscles that have the same function, such as the triceps and chest (both extensor).
Like any aspiring bodybuilder can make is simply a huge number of different options for training, all of which are divided into muscle groups - differently.You can find these options when everything worked out for one workout.If for a moment to reflect on the causes of this diversity, it becomes clear, in fact, the iron rule of the muscles antagonists should train together or separately simply does not exist.But specialists are well aware of the fact that any program should be based exclusively on the principle of controlling the time required for muscle recovery after exercise.These principles lie at the heart of the cycle in the preparation of lessons, and then load distribution and a breakdown of muscle groups depends on the exercising of conditions.
For example, there is an average athlete preparation and good data.He trains on a power cycle, where - or is working all the muscles of the day, alternating intensity and weight (Plintovicha system), or divides the body into parts (chest / back, shoulders / feet).In the second scenario, muscle antagonists, of course, will work together.After the end of the power goes out a half cycle during which muscle groups should be divided into three days.Here the question arises, what will be the training schedule, because you can rest one day between workouts, and after a month of active work to arrange supercompensation.You can relax between classes two days, but then the whole cycle takes more time.
If you choose the first option, the muscles antagonists should be put separately, back / biceps, chest / triceps, and so on.Under this option, load the muscles being worked each week, slightly nedovosstanavlivaetsya, which means that such an option would be the normal practice.
The second option we train each group once every two weeks (with a break of two days).During this time, even as big as the chest muscles recover, and only a small (triceps) and even more so.So it is necessary to take into account these factors and loading triceps a little more often so he nedovosstanavlivalsya as well as the chest.In this mode of training the muscles antagonists swing together.
For example, the first day we develop breasts and biceps, a couple of days back and triceps.The first training loads partially and fully chest triceps, biceps and then loaded.The second lesson, after working back, we are finalizing the triceps.In this mode until the next week will be training the chest and when that day comes, triceps and chest will be approximately the same condition.
Summarizing all the above can be summarized as a response to a given at the outset the question this way - there is no rule that determines how you need to put the muscle antagonists and synergists, but there are other rules and break the group name you need them.
hope to be able to explain the highlights and shed some light on the issue, which has already broken a lot of copies.Now that you know the rules for what it is necessary to build a workout.And, maybe, the next time when someone close to you try again to start a discussion about whether or not to swing together muscles and muscles synergists antagonists is little research will help you respond to the argument properly.
