Strength and resistance exercise can be divided into two extremes, as a rule. Obviously there are many shades and variations of each side of the spectrum, but let's start with this dichotomy. When it comes to strength training, a routine that consists of lifting very heavy weights for 1-3 reps, is the general protocol. Powerlifting is the ultimate expression of pure strength training. Resistance training is on the opposite side of the spectrum, in which a task is performedabout 20 minutes, sometimes up to an hour and in extreme cases, much longer.
Obviously there are some advantages of training at both ends of the spectrum simultaneously, although many people in one way or another train to focus specifically on their chosen sport. For the average non-athlete, but a good mix of the two is optimal. A training program that enough power to keep your joints, muscles and bones healthy and strong and gives you the advantage of advanced balancesCardiovascular activity offers injury prevention, cardiovascular health, calories burned and workout for starting! If you combine well with a healthy diet plan, you can achieve multiple objectives, depending on your individual needs. It 'easy to make a subtle change to emphasize more strength, or one day pure resistance training to increase aerobic capacity. Remember this, if executed correctly, it was shown that the most effective way to burn calories, becausewell.
The trick to this is the balance between the two ends of the spectrum effectively limits and individual capacities. Ideally, you should perform at least two sessions and two strength-resistance workouts per week. A more effective method is to integrate the two with a well-designed circuit. This is the origin of our TRI-Circuit Training System ®. We have a simple way to change activities to lead the resistance, while the integration of developing an aspect of strength.In its simplest form it is a circuit with three drill stations, the minimum rest between stations. Each TRI-Circuit ® is a minimum of three times carried out with a short rest period (1 minute) between circuits.
The key lies in the choice of exercise and stress. Chest and back: For example, if I want to concentrate on building strength in the upper body, I want the biggest muscles in the upper body first priority. I would like to have a very basic compound movement for each of these muscles,say, push-ups and dumbbell rows. I now have the basis for two separate circuits. The base is the component of starch. This exercise should be moderate, so that the number of repetitions for each talk time (30 to 90 seconds) is very demanding, sometimes to the point that a small break to complete the station.
After selecting the base my practice, I have to choose more than two years to complete the TRI-Circuit. Both exercises will be carried out in the future at a lower intensity. One ofshould be as close to finishing the first primary muscle group to exhaustion to complete. The third period is that of a rival or one that is located on the opposite side of the body. It can also be a body exercise at low intensity or lower abdomen. The purpose of this exercise is to work the body and the same primary muscle to rest. This is a period of active rest.
An example TRI-Circuit ® routine that contains a circuit and for breastBack to the other could be the following:
Chest:
1) BASIS: Pushups
2) Finisher: Band Bench Press
3) ACTIVE REST: stability ball crunch
BACK:
1) BASIS: dumbbell rows
2) Finisher: Band Series
3) ACTIVE REST: Lift the leg
Each of these circuits will be completed non-stop. After the third exercise has been completed, take a short rest period (up to 1 minute), so the primary muscles to fully recover before the next circuit. Depending on thetheir condition and the resistance is used, these circuits are as short as 20 seconds or up to 90 seconds. When more power is desired, use heavier weights and shorter periods of time. Long periods with less weight increases the effect of resistance training.
I prefer to complete each circuit three times for most people, although some only able to complete two. Beginners should always be modest, the weights and short periods of time and focus onPerform each exercise with proper form.
These circuits and TRI-loop system are very effective and time saving, so that for three years for work, rather than just one. Changes to this system can be done to increase the intensity, with more advanced pupils.
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