Cyclic strength exercises for relief[edit | edit code]
Planning a Cyclic Training
LET'S LET'S GO ON A VACATION and you'll be heading to a beach crowded with tanned beauties.
It's clear that you want to appear before this discerning audience in all your athletic glory. Specific muscle sizes mean little here, because no one will run after you along the sand of the beach with a ruler. The main thing is the deep muscle relief. It is he who turns the figure of a bodybuilder into a walking show from which it is impossible to take your eyes off. As you know, aerobics and a low-calorie diet lead to relief. It is also known that the struggle for relief is the most tedious thing in the world. First of all, you will be prescribed half an hour of cardio training, which is supposed to be done on exercise machines. You really can’t think of anything more boring! But if only this! Aerobics and a starvation diet take away your strength. On vacation, you need energy and sexual drive, but after struggling for relief, both are below par. What should I do?
Explosion theory[edit | edit code]
We offer you a completely different aerobics, extremely exciting. No running! No bicycle ergometers or steppers! This is a real male version of cardio, which uncompromisingly grinds fat, but at the same time also increases the secretion of testosterone! Proven by science! This is precisely why our aerobics does not require a strict diet. On the contrary, a calorie deficit is contraindicated! Otherwise, you will block the accompanying muscle growth!
Let us warn you in advance that you will not become a guinea pig on which someone plans to test their speculative assumptions. Our method is a proven interval cardio training, known to be the most effective in the world! But instead of sprint intervals, you will do cyclic explosive exercises, many with free weights.
Think for yourself, are the guys from the Ultimate Fighting League or elite special forces soldiers losing weight on “treadmills” in the company of pensioners soggy from physical inactivity? No, according to our system, they pump up furious explosive power and turn themselves into a hidden cobra, capable of attacking the enemy with lightning speed!
The same thing awaits you! No loss of strength! No drowsiness! Explosive strength exercises increase testosterone production and therefore boost your life drive!
Imagine a heavy truck frozen like a dead block, its batteries are discharged, and there is not a drop of diesel in the tanks. This is a bodybuilder who has completed a traditional aerobic program coupled with a low-carbohydrate diet. Well, you will get off the plane looking handsome, full of energy and strength! 100 percent guarantee!
Well, now about the methodology in detail. You perform an explosive exercise for exactly 20 seconds, then rest for exactly the same amount of time. Then move on to the next exercise. And so on until the end of the list. This is called one set. Defeat at least a couple first. However, this will not be enough for rapid fat burning. A minimum of 4 sets is required. However, it is better to consider intervals (20 + 20). To quickly melt subcutaneous fat, do at least 30 intervals per workout. Do 2-4 cardio workouts per week. In this case, it is better to abandon strength training of legs. Your legs already have enough stress!
Let's not hide: our cardio is much more difficult. But at the same time much more worthy!
Try it! After all, you still can’t avoid aerobics!
One-arm dumbbell snatch[edit | edit code]
Cyclic strength exercises for relief
Equipment:
dumbbell weighing 10-15 kg.
Lower yourself into a squat and grab the dumbbell bar with one hand. Slightly move the shoulder girdle upward so that the straight arm forms a rigid contour with the weight. Straighten up sharply, giving the dumbbell upward momentum. When it is at the level of your shoulders, sit under it and take it with your straight arm. Hold the dumbbell above your head and straighten up. Lower the dumbbell to the floor and switch hands. Alternating arms, do jerks for 20 seconds.
Classification of physical exercises
Classification of FUs is their division into groups (classes) in accordance with a certain classification criterion.
Currently, more than 300 classifications of physical exercises are known. This fact is explained by the fact that each exercise has not one, but several characteristic features, and, accordingly, can be presented in different classifications.
Natural (
exercises that arose from work, combat and everyday activities, for example: walking, running, climbing, crawling, jumping, throwing, carrying weights, swimming
)
analytical exercises (
specially created in the process of developing the theory and practice of physical culture, they are used to teach the basics of movement, develop basic physical qualities, solve special pedagogical and therapeutic problems
-
a significant abstraction from movements and actions encountered in practical everyday life.)
The main classifications of physical exercises include the following
:
1. according to the primary target orientation of their use . general developmental, professionally applied, sports, restorative, recreational, therapeutic, preventive, etc.
2. predominant impact on the development of individual human qualities . exercises to develop strength, speed, endurance, coordination, flexibility, sensory-perceptual, intellectual, aesthetic, volitional qualities, etc.
3. manifestation of certain motor skills and abilities . acrobatic, gymnastic, gaming, running, jumping, throwing and other exercises.
4. exercises on the structure of movements . into cyclic, acyclic and mixed.
· To cyclic
: walking, running, swimming, rowing, cycling, skiing, skating, etc. — natural sequence, repeatability and interconnection of the cycles themselves.
· To acyclic
: discus throwing, shot put, hammer throwing, standing jumps, gymnastic exercises on apparatus, snatch and push of a barbell, etc. - a completed action, the repetition of which does not follow from the essence of the action itself.
· To mixed
: running long jump, pole vault, hurdles, running javelin throw, etc. actions of a cyclic and acyclic nature are combined.
5. by primary effect on the development of individual muscle groups : exercises for the muscles of the neck and back of the head, back, abdomen, shoulder girdle, upper arm, forearm, hand, pelvis, thigh, lower leg, foot.
Example: This classification is widely used when compiling sets of strength exercises during classes in bodybuilding, athletic gymnastics, powerlifting, kettlebell lifting, etc.
6. according to the characteristics of the muscle work mode . dynamic exercises, static, combined.
· Dynamic
-muscles contract, shorten or lengthen.
· Static (isometric)
– the length of the muscle remains unchanged during contraction.
· Combined
– exercises that combine both modes of muscle work.
7. by the difference in the mechanisms involved in the energy supply of muscle activity . aerobic, anaerobic, aerobic-anaerobic.
· Aerobic
– exercises during which the energy supply to muscle work is carried out mainly due to oxidation processes with the participation of oxygen.
· Anaerobic
–carries out mainly in oxygen-free conditions (at the cellular level).
· Aerobic-anaerobic
– mixed exercises.
8. Classification of exercises according to work intensity . exercises of maximum, submaximal, large, medium, low and moderate intensity.
In addition to these classifications, there are others, for example:
— on the impact on various systems and functions of the body (on the development of the respiratory system, circulatory system, vestibular apparatus, etc.);
— according to the projectile feature (without a projectile, with projectiles, etc.);
— by subject forms of application (gymnastics, sports, games, tourism, etc.);
- by the number of students performing exercises (without a partner, with a partner, in a group).
Sprint with shock absorber[edit | edit code]
Equipment:
2 shock absorbers with soft handles.
Attach the ends of the shock absorbers to a fixed support at chest height. Stand with your back to the support and grab the handles. Take a few steps forward to tighten the shock absorbers. Use explosive force to take off like sprinters. Having selected the maximum extension length of the shock absorbers, stop and return to the starting point. Immediately begin a new run-out. Run continuously for 20 seconds.
Morning hygienic exercises
Morning hygienic exercises help to quickly bring the body into working condition after waking up, maintain a high level of performance during the working day, improve coordination of the neuromuscular system, and the activity of the cardiovascular and respiratory systems.
During morning exercises and subsequent water procedures, the activity of skin and muscle receptors, the vestibular apparatus is activated, the excitability of the central nervous system increases, which helps to improve the functions of the musculoskeletal system and internal organs.
Clean and jerk[edit | edit code]
Equipment:
barbell weighing 30-40 kg.
Stand in front of a barbell lying on the floor. Lower yourself into a squat and grab the barbell with an overhand grip slightly wider than shoulder-width apart. Raise your pelvis slightly so that your straight arms and the barbell form a rigid “frame”. Using a powerful jerk, throw the barbell onto your chest. To do this, sharply straighten your body, giving the barbell an upward impulse. When she exhausts the moment of inertia and “freezes” in the air, quickly sit under her and take her on your chest. Fully straighten up while holding the barbell across your chest. Immediately, without delay, using a pushing force, push the barbell up onto your straight arms. Return the bar to your chest and then to the floor and immediately begin a new repetition. Push continuously for 20 seconds.
Two weeks, two approaches
The base split will not change during your two weeks. You target one body part per week and simply alternate the emphasis each week, focusing on hypertrophy one week and then strength the second.
In the first week, expect a slightly higher rep range than you may be familiar with. The plan is to increase your training volume, which will cause muscle damage and metabolic stress, two of the three main mechanisms of muscle growth. During this time, seriously focus on the burning sensation, getting a crazy pump, and putting as much stress on the muscles as possible in sets of 12, 15, and even 20 repetitions.
The plan is to increase your training volume, which will cause muscle damage and metabolic stress, two of the three main mechanisms of muscle growth.
During the second week, you work in slightly lower rep ranges to maximize muscle tension, another factor involved in muscle growth. There's still a lot of training volume left over that week, but I've structured it all into pyramids of sets where the reps go down and the weight goes up.
I don't use pyramid sets for all muscle groups. However, while I will use them for the chest, shoulders, and hamstrings, I keep the reps around 12 in two sets for my arms and quads, even on a tension week. However, I still increase the weight as much as I can from the volume week, even for bodybuilding exercises like triceps pulldowns.
A couple of cycles back and forth and you can break out of the Hardgainer hole.
Reverse crunches[edit | edit code]
Equipment:
without equipment.
Stand up straight with your arms at your sides. Squat down and lower yourself to the floor. Using the momentum of your body, lean back and then pull your knees towards your chest, performing a reverse twist. Then use a powerful explosive body force to reverse the movement. It should be of a jumping nature and end with standing on your feet. The exercise requires a lot of muscle coordination. If it doesn't work out for you at first, don't panic. If you lose your balance and fall on your back, help yourself with your hands and stand up to your full height. Over time, you will definitely master the movement.
Joe Weider: “Strength exercise done at a fast pace burns more body fat than traditional cardio on a bike or treadmill.” Today this postulate of pre-competition training of bodybuilders has been scientifically proven.”
