Work on strength and endurance is central to athletic gymnastics. Muscle strength is understood as the maximum possible effort that a muscle develops, and endurance is determined by the ability to maintain an effort over a certain period of time. Using special exercises and choosing the right load, you can increase muscle strength and endurance.
Necessary
- - barbell;
- - dumbbells;
- - power trainers.
Instructions
Step 1
When composing a training program aimed at developing strength, keep in mind that the muscles during work must perform an effort that significantly exceeds the usual level. To increase strength, use the principle of gradually and evenly increasing the load on the muscle groups being worked out.
Step 2
Remember that there is a linear relationship between the cross-sectional area of a muscle and its strength. Therefore, exercise regularly with significant resistance and low repetitions: such a load increases muscle volume and, accordingly, strength. Large repetitions, on the other hand, combined with low resistance, help develop muscle endurance.
Step 3
Use isometric exercises to develop strength. They are based on muscle contraction in a static position. In this case, the length of the muscle at the moment of resistance of the projectile does not change. An increase in strength occurs with a certain fixed position of the limb. Isometric exercises aimed at working out the abdominal muscles are especially effective.
Step 4
Include free weights, such as barbells or dumbbells, and simulators where resistance follows a fixed path. This method is called isotonic. When doing resistance exercises, muscles contract as the weight moves in the direction of the natural action of gravity. In this case, positive work is performed, leading to an increase in muscle strength.
Step 5
Choose the right weight and load based on your specific training goal. To increase strength, it is recommended to use a weight in which you can do no more than six to eight repetitions with three approaches to the apparatus. Strength training is recommended every other day. To work on endurance, reduce the weight of the apparatus and increase the number of repetitions in each set.
