Speed in fitness and fitness
Speed; how to properly maintain? The result of the exercise depends on the speed of the activities in bodybuilding and fitness. Maximal muscle gain results from the optimal speed and type of movement. Exercise and fitness are essential to success. Every athlete must choose the optimal speed to perform specific activities during training. The same exercise with different weights and rates can lead to other tasks.
Speed of resistance training
For beginners, it is best to choose a slower exercise – a few seconds to lift the weight and then four to lower it. It will protect you from the risk of injury. It is also helpful to stretch the replay time. These numbers are, of course, relative, but it is still worth sticking to the system, according to which 2 times more time is given to lower the shot. You can even track your first lap with a stopwatch. Over time, your internal calculation will appear – you will have a subconscious habit. In addition, a 6-second place will help you feel the muscle work. If you don’t learn this, it will be difficult in the future to plan a decent workout to stimulate muscles.
Slow exercise speed
Suppose the weight on the device approaches one hundred percent of the athlete’s one-time maximum. In that case, it is unlikely to perform the movement quickly. And with a relatively light load, it is best to deliberately reduce the speed of training in bodybuilding and fitness as much as possible.
If you choose a slow speed, the joint mechanism gets a lot of stress. To continue working with serious weight further, it is necessary to strengthen it. To focus on working the ligaments, it is best to hold static pauses, literally a few seconds long.
A slow pace will help maximize the blood that is developing during pumping. The nutrients will affect further muscle growth.
High speed during training
Fast twitch muscle fibers provide explosive power. Such a result is possible with rapid movement in sports. From the classics, it is worth drawing attention to lifting. The same applies to the cleanliness of the helicopter and sports disciplines that throw articles and strikes.
For fast training, you should use weights that do not exceed 60 – 70% of your physique’s single maximum. The shot’s velocity should increase throughout the exercise’s range of motion – lift the image to the maximum upper point using inertial force.
Thanks to high-velocity training, it is possible to rapidly and impressively develop fast-twitch muscle fibers that have maximum growth potential and explode the overall growth of muscle tissue in a physique.
High-speed training is only appropriate in basic training for those who have already managed to strengthen their ligaments as much as possible.
Average exercise speed in fitness and fitness
It is the most popular type of fitness training. During such training, you can use maximum muscle fibers of all kinds – fast and slow and intermediate.
This type of training allows for variable speed of exercises at different levels when working with a shot. The decrease happens several times slower than the increase. It is essential that the weight is controlled and not just thrown down. In this way, the muscle work is reduced, leading to less injury risk.
Average training speed is a good assistant for working on a wide range of weights, from zero to ninety percent of your maximum. Thus, can apply this training in various training programs designed for a certain number of repetitions in the approach.
Types of strength movement speed
- Positive – in this case, the weight is raised more slowly than lower.
- Negative – the opposite is true; the weight drops more gradually.
- Static – in this case, the importance is held without movement.
Fitness and fitness is an objects of serious study. It is safe to say that the optimal speed for these sports is a speed with the same time cheerful and negative phases. Other junctures, where the emphasis is placed on one step of the movement, only take place for a short time. Only special projects are worked on here, such as increasing strength and muscle mass. In addition, stagnation of results can be dealt with in this way.
Increasing the time of weight storage during maximal muscle contraction has a negative effect. As a result, blood circulation in the muscles slows down, and the capillary system grows to compensate for this phenomenon. Still, the capillaries themselves become tangled with different lumens.
Bodybuilders should know the main rule in this sport – the growth of strength indicators should be greater than the growth of mass. It is the only way the principle of the constant increase in load works. By increasing strength, it will also be possible to increase the training weight. It leads to increased muscle mass. Therefore, it is essential to be careful about the positive phase of the movement. The primary source of muscle strength is overcoming gravitational resistance. It is the only way to move forward.
To develop a subjective sense of time in yourself, you should pick up a small load and try to perform the exercise with it, paying attention to the time. Remember the rhythm of the movement, and then, after 2 weeks of such training, you will be able to work without the help of a clock. Keep in mind that speed of movement in bodybuilding and fitness is essential for athletes.
Positive phase step – Extension
In contrast to the negative phase of the movement, more energy goes into the positive step. In addition, more oxygen is consumed. Therefore, as strength indicators grow, the athlete becomes more durable. With these movements, the central nervous system is more effectively involved, which means that the brain-muscle connection works better when doing these exercises. Now you can get stronger without increasing the size of your muscles.
Negative phase velocity- torque
Harmful training delays lowering the load for longer than lifting it. Many of these exercises require assistance.
In negative mode, the muscles work to break; they are impressively injured. But this is the key to their subsequent healing and growth. It is the advantage of negative training. In addition, due to the stress on the ligaments and tendons, they become more robust; as a result, you will be able to work with even greater loads.