力量训练原则

jacky

Strength Training Principles:

• Overload: To see gains in strength you must always stimulate the muscle more than it is accustomed to.
• Progression: The active muscle must continue to work against a gradually increasing resistance in order to meet overload.
• Specificity: Gains you receive are dependent on the muscle group used, and movement pattern performed. (See Specific Strength Training Programs)
  
  • Strength (maximal force): If you are interested in strength gains you want to train with higher weights and closer to your 1 RM.
  • Endurance (submaximal force that is repeated): If you are interested in gains in endurance, you should concentrate on lifting lower weights and higher repetitions.
    
• Arrangement:
  
  • Warm-up - the warm-up should be "sport specific". In other words, if you are performing the bench press, begin your warm-up with a light intensity and perform 8-10 reps.
  • Stretch - it is important to stretch to promote increased blood flow to the muscles, and to increase flexibility, range of motion and decrease the risk of injury.
  • Workout - work larger muscle groups first, then smaller muscle groups.
  • Cool-down - keeps the body active and prevents pooling of blood in the extremities. The cool-down is done at a lower intensity.
    
• Breathing: When lifting weight or working muscles against resistance, exhale through the mouth as you are performing the work. Caution: Failure to breathe correctly during heavy weight lifting may cause drastic increases in blood pressure that may be harmful.
  

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