0 narių ir 1 Svečias žiūri šią temą.
Pritariu tokiam kuno saldymui po treniruotes.Juk po sunkios treniruotes kartais labai norisi atvest saltam duse ar kazkur panasiai.Bent jau man.
NORISI atvesti..Tokiu atveju reikia ilysti ir staigiai islysti.Turkstis vandenyje (kalbu apie ezera , vasara) jokiu budu negalima.Dar geras dalykas yra vaivorikstinis dusas, ta prasme silta/salta/silta/salta
Scientist Schmidbleicher and Buhrle (why do scientist always have such crazy names?) compared three types of strength training, conducted with three groups of people, for a couple of weeks.Group 1 used very heavy weights, and lifted them a few times only (90% RM, 3×3)Group 2 used light loads and lifted them a couple of times (45% RM, 5×8)Group 3 used moderate loads and lifted them many times (70% RM, 3×12)Another very important thing: Group 1 & 2 were give instructions to “explode” up when they lifted. This wasn’t said to the third group.This was the result:Group 1:Maximum strength: 18% increaseSpeed-strength: 34% increaseActivation of motor units (the “speed” of the nervous system): 8 % increaseHypertrophy (increase in muscle mass): 10% increaseGroup 2Maximum strength: 17% increaseSpeed-strength: 11% increaseActivation of motor units: 3 % increaseHypertrophy: 10% increaseGroup 3Maximum strength: 21% increaseSpeed-strength: 4% increaseActivation of motor units: 4 % decrease (!)Hypertrophy: 18% increase________________Interesting, huh?So what can we learn from this?Well, if we really want to increase our speed-strength (which we probably want if we train Karate), we should absolutely use the first method (Group 1). It will also give us some increase in maximum strength (good for joint locks, grappling etc.) and a good boost for the nervous system (better activation of motor units) along with a slight increase of muscle mass (almost inevitable).Mix this type of strength training with Karate, and you have a winning combination.If we want to train for rehabilitation on the other hand, the second method (Group 2) is good. It uses light weights (less dangerous), but gives almost the same results as the first method, except the big increase in speed-strength. Can aso be used in a preparational phase, before method one is used.And finally, if we wish to have big, buff, muscles, we should use the third method (Group 3), commonly known as the bodybuilding method. The downside is that it gives almost no speed-strength, and it actually decreases the “speed” of our nervous system! And, to top it off, we become slow, since we have to carry around extra muscle mass.And this is my point.Strength training should be performed with your goal in mind.Use it wisely, the right way, to enhanche your primary skills. To give you a better base for building better technique.To improve your Karate.It’s not about “no pain no gain”It’s “no brain, no gain”
Gal galite kas pasakyti kokie yra pratimai su gira ir kaip juos taisyklingai daryti?
kokie pratimai daugiausiai domina?
as nežinau jokiu pratimu su gira todel ir klausiu... Gavau dovanu 32kg gira bet nežinau ka su ja daryt todel butu gerai suzinoti kaip mankstinantis ja panaudoti
O kodel tokia gira yra netinkama mankštai???
