Types and methods of strength development. Force. Means and methods of strength development. Muscle mass and strength: one grows, does the other grow

Completed by a student of the STD-1 group (11 correspondence)

Kuznetsova A. O.

Force. Means and methods of strength development.

muscle strength and muscle endurance.

Strength is the amount of effort developed by a muscle group aimed at overcoming resistance.

Strength is the ability to overcome external resistance or counteract it, by means of muscle tension. Distinguish between absolute and relative strength.

Muscular strength is the maximum effort developed by a muscle; muscular endurance - the ability of a muscle to maintain the development of efforts over a certain period of time. Strength and endurance are interrelated, since an increase in one, as a rule, leads to an increase in the other. The proper level of development of strength and endurance allows a person to perform daily work more efficiently.

Development of muscle strength and endurance.

For increase muscle strength or a group of muscles must produce an effort that exceeds the usual level. Therefore, programs aimed at developing strength abilities should be based on the principle of a gradual increase in the load on the muscles, the principle of overload, or the principle of maximum load. (another Greek mythology, the young man Milo from Crotonia wanted to become the most strong man in Greece. To do this, he began to raise the same young bull every day). The term that is used in our time, progressive resistance exercise, implies the use of the principle of overload. For example, when a person is able to overcome a given resistance, his load value should be increased, as well as the implementation of the principle of overload is possible by reducing the time of exercise.

The program of classes, in which the main attention is paid to the development of efforts to overcome significant resistance with a small number of repetitions, is aimed at increasing strength and muscle size, and to a lesser extent - at developing endurance. Programs that use low resistance and high reps provide endurance and, to a lesser extent, strength.

Means of developing strength.

The means of developing muscle strength are various strength exercises, among which there are three main types:

1) exercises with external resistance;

2) exercises with overcoming the weight of one's own body;

3) isometric exercises.

Exercises with external resistance are one of the most effective means of developing strength and are divided into:

1) for exercises with weights, including on simulators. With the help of which you can mainly influence not only individual muscles, but also individual parts of the muscles;

2) exercises with a partner, which can be used not only in training sessions and trainings in gyms. At stadiums, in arenas, but in hostel conditions, etc. These exercises have a favorable emotional effect on those involved;

3) exercises with the resistance of elastic objects (rubber shock absorbers, harnesses, various expanders, etc.), which are advisable to use in self-study, especially in the morning physical exercises. Their advantage lies in their low weight, small volume, ease of use and transportation, a wide range of effects on various muscle groups;

4) exercises in overcoming the resistance of the external environment are effective when training in accelerated movement and strength endurance (for example, running uphill or on sand, snow, water, against the wind, etc.).

Exercises to overcome your own weight are widely used in all forms of physical training classes. They are subdivided:

1) for gymnastic strength exercises: pulling up on the crossbar with a different grip, lifting with a coup and a layer, push-ups on the hands in an emphasis while lying and on the uneven bars, raising the legs to the crossbar and many others;

2) track and field jumping exercises: single and “short” jumping exercises, including up to five repeated repulsions, “long” jumping exercises with multiple repulsions in segments of 30–50 m, jumps over track and field hurdles, deep jumps from an elevation with subsequent repulsion;

3) exercises in overcoming obstacles (fence, wall, ditch, etc.) on special training lanes.

Isometric exercises, like no other, contribute to the simultaneous tension of the maximum possible number of motor units of the working muscles. There are exercises in passive tension (holding a load, etc.) and exercises in active muscle tension (for 5–10 s in a certain position). Training using isometric exercises requires relatively little time, and the equipment for its implementation is quite simple. These exercises are especially valuable during prolonged stay in conditions of hypodynamia and limited space, for example, for operators, employees of various institutions engaged in mental work, for representatives of engineering and technical specialties, etc.

However, static exercises should be used with great care, combining them with dynamic exercises, as well as following the principle of systematic and consistent loading.

Strength Development Methods

The development of strength is best achieved by training with the use of various modes of muscle work. In modern sports practice, along with the overcoming mode of muscular work, the holding, yielding, and also mixed modes are widely used. Non-traditional methods of strength development are also used.

Dynamic methods of strength development with overcoming mode of muscular activity (myometric method).

There are repeated and competitive methods, both with constant loads and with variables.

Repeated method with constant loads - the main training weight is placed on the bar, and the exercise is repeated 2-4 times in one approach (with the following approaches, the weight on the bar does not change).

Repeated method with variable loads - from the approach, the weight on the bar is increased (from 2.5 to 10-15 kg), the exercise is repeated 2-4 times.

Depending on the weight of the burden, repeated methods are classified by intensity:

1) a method with heavy loads (loading weight - 85-95% of the limit, 2-6 repetitions in one approach) mainly develops slow strength;

2) a method with medium loads (weight weight - 75-85%, 6-10 repetitions) develops strength, strength endurance, creates quite favorable conditions for the growth of muscle mass;

3) a method with low loads (weight of weights less than 75%, repetitions more than 10) develops speed-strength qualities, with a large number of repetitions - local strength endurance.

Competitive methods with constant loads are used during classes to provide conditions closer to the competition. The classic exercise with the same weight is performed once.

The competitive method with variable loads allows you to bring the mode of muscle work closer to the conditions of the competition. The exercise is performed once, as in competitions, while the amount of weight gain on the bar depends on the objectives of the lesson.

Dynamic methods of strength development with a yielding mode of muscle activity (plyometric method).

With the use of maximum loads - the development of strength by this method is associated with lowering a very heavy barbell or other burden. For an athlete of the lowest ranks with a weight of 80–100% (of the best result in this exercise), the time of lowering the projectile is 4–6 s; for higher discharges - 120–140%, lowering time 4–8 s.

With the use of medium loads - the barbell or other projectile of the usual training weight is slowly lowered down.

Static (isometric) methods of strength development.

Method using medium stresses. An athlete with a barbell in his hands (narrow or wide grip, arms raised or lowered down), on his shoulders, on his chest creates angles in the corresponding joints (arms, legs), similar to those that are typical for difficult to overcome sections of the path in the exercise when lifting the barbell. And motionless, holds the projectile, in this position for 5-6 s. The optimal amount of weight is 40-50% of the maximum static force. Rational consider 5-10 stresses in one training session.

Maximum tension method: muscle tension occurs without changing their length. To perform isometric exercises, use a special device or a barbell. heavy weight, which does not allow the muscles to shorten and change the angles in the joints (elbow, shoulder, hip, knee, ankle). The duration of the maximum voltage is 4–6 s, the optimal amount is 5–10.

Isometric tension cannot play a major role in strength training, since the dynamic mode of muscle activity predominates in sports. Static exercises should be performed after dynamic ones. Between voltages, it is recommended to perform breathing exercises and muscle relaxation exercises.

Mixed methods of muscle strength development (combined method).

This is a combination in the exercise of yielding, holding and overcoming modes of muscle activity. From a biological point of view, the combination of different modes of muscle activity and the frequency of their use are justified, since they create conditions for a relatively less adaptation of the body to the stimulus. The stimuli used in most cases are strong enough and therefore the body's response to them is more pronounced than when the muscles work in only one mode. Example: slowly (within 10 seconds) squat with a barbell on your shoulders, and then quickly stand up; in the deadlift, raising the bar to the level of the knees, hold in this position for 5–6 s, then continue straightening, etc.

Percussion method for developing muscle strength.

This method of developing muscle strength is based on their very intense stretching (inferior mode) at the moment the athlete lands on almost straightened legs after a jump down from a certain height and with subsequent rapid contraction of the same muscles (overcoming mode) when performing a jump up. The impact on the muscles is not the weight of the burden, but by overcoming the inertial forces that arise during free fall.

Rapid forced stretching of tense muscles has a strong effect on their physiological mechanisms responsible for the emergency mobilization of the motor resource, and has a high training effect in the development of "explosive strength". The ability of the muscles to quickly switch from inferior to overcoming work is developed. To develop the strength of the muscles of the legs by the percussion method, no special equipment is required.

Method of forced stretching of the muscles.

Forced stretching causes an immediate effect in increasing the functional abilities of skeletal muscles, muscle strength, speed and power of muscle contraction.

Exercises of this method of strength development are carried out not only on a special machine, but also with a barbell (for example, tilts with a barbell behind the head), with kettlebells, with a partner. One of the effective methods of developing the strength of the muscles of the legs is a deep jump, or as they call it, a jump down from a height. The effect is associated with a rapid stretching of tense muscles, which allows them to develop a very large force - much more than the maximum static one.

Forced stretching of the muscles can serve as one of the effective methods of improving performance. It can be used both in the main part of the workout and in the warm-up.

An unloaded method for developing muscle strength.

The development of muscle strength occurs with simultaneous coordinated tension of the antagonist muscles without external load. "No-load" voltages are useful in exercises and in exercises to maintain muscles in a certain tone, but they cannot replace weight training.

Electrical stimulation method for developing muscle strength .

Developed by Professor P.M. Kotz (1969), consists in electrical stimulation of the muscles (using the Stimul-02 device) with rectangular pulses 10 ms long, with a frequency of 2.5 kHz. The duration of continuous muscle stimulation is 10 s, the rest interval between successive cycles for each muscle is 50 s, the number of cycles per training is 10.

Muscle strength after electrostimulation training is maintained at high level within 15 days, then decreases, but after three months it still exceeds the level that was before electrical stimulation.

Muscle electrical stimulation is a good additional method for developing muscle strength, it is especially effective in case of injuries, when it is impossible to train normally with a barbell and at the same time it is necessary to maintain a sports shape.

Human strength is understood as the ability to overcome external resistance or counteract external forces. In the first case, a person seeks to give acceleration to a stationary object (sports equipment - when throwing, his own body - when jumping and gymnastic exercises), in the second, on the contrary, he seeks to maintain the body or its parts in its original position under the action of forces that violate statics. Such forces can be external influences, for example, the blow of an opponent in boxing, as well as the weight of one's own body or part of it - holding the angle in the hang.

The psychophysiological mechanisms of this quality are associated with the regulation of muscle tension and with the conditions of their work. Muscle tension depends on the degree of volitional effort applied by a person, and on the work of the central nervous and peripheral parts of the motor system. In particular, from the signals coming to the muscle from the nerve centers, and from the functional state of the muscle itself. In the most general form, we can assume that muscle tension is determined by: I) the frequency of impulses coming from the center to the muscles (the higher the frequency, the more tension the muscle develops); 2) the number of motor units included in the voltage; 3) the excitability of the muscle and the presence of energy sources in it.

Muscle tension can occur in three modes: isometric (without changing the length of the muscle), - this mode prevails when holding postures; myometric (isostatic, when the length of the muscle decreases, but the tension remains unchanged), - this mode corresponds to the phase of muscle contraction in cyclic and ballistic movements; plyometric (when a muscle is lengthened during its stretching), characteristic of movements associated with swings, squats, preceding muscle contraction during throws, repulsion.

Types of strength abilities differ in the nature of the combination of muscle tension modes. Allocate self-strength abilities, manifested in static modes and slow movements, and speed-strength abilities (dynamic strength), manifested during fast movements. This is the so-called explosive power, that is, the ability to exert the greatest force in the shortest time. In jumping, for example, it manifests itself in jumping ability.

The main factor in a person's manifestation of strength is muscle tension, but body mass (weight) also plays a role. Therefore, a distinction is also made between absolute and relative strength. The first is understood as the force that a person manifests in any movement, measured without taking into account the weight of the body; under the second - the magnitude of the force per 1 kg of human body weight.

Strength measurement. Absolute strength is characterized by the maximum weight that a person can lift, dynamometry indicators, etc. etc. Relative strength is measured by the ratio of absolute strength to its own weight. In people of the same fitness level but different weights, absolute strength increases with weight, and relative strength decreases. This is explained by the fact that with an increase in the size of the body, its weight increases in a greater proportion than muscle strength.

In a number of sports (for example, in throwing), success is ensured by greater absolute strength. Where weight gain is limited weight categories or where there is repeated movement of the body (for example, in gymnastics), relative strength ensures success. The manifestation of force is also directly dependent on the biomechanical conditions of movement: the length of the arms of the levers, the physiological diameter of the mouse, etc.

Strength development methodology. Facilities. To develop strength, exercises with increased resistance are used. They are divided into two groups:

1, Exercise with external resistance. The weight of objects (weights, barbells, etc.), partner resistance, self-resistance, resistance of elastic objects (spring expanders, rubber), environmental resistance (running in sand, deep snow, etc.) are used as resistance.

2. Exercises with overcoming the gravity of one's own body (for example, push-ups in lying position),

Each strength exercise has its own advantages and disadvantages. Exercises with weights are convenient because they can be used to influence both large and small muscle groups, they are easily dosed. The disadvantages include: violation of the speed-strength nature of movements (especially with large weights), the predominance of static

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component in the initial position, difficulty in organizing the exercise (the need for special equipment and equipped premises, noise caused by metal equipment). Self-resistance is convenient in that it allows you to give a large load in a short time and does not require special equipment, however, it causes a loss of elasticity in the muscles. In addition, such exercises are associated with great nervous tension, so they can only be recommended to healthy, well-trained people, with careful self-control.

Methods. The increase in muscle strength significantly depends on the methods of its development.

The maximum effort method, that is, lifting the maximum or near-limit load (90-95% of the maximum weight), contributes to the maximum mobilization of the neuromuscular apparatus and the greatest increase in muscle strength. However, it is associated with great mental stress, which is unfavorable, especially in the development of strength in schoolchildren. A small number of repetitions does not contribute to the mobilization of metabolic, plastic processes, as a result of which muscle mass increases little. This method makes it difficult to work on the technique of movements, since the limiting tension leads to a generalization of excitation in the nerve centers and to the inclusion of unnecessary muscle groups. Finally, it should be taken into account that even for sufficiently trained athletes, but with a weak nervous system, the method of near-limit loads can give a smaller increase in muscle strength than the method of unlimited loads.

With the method of unlimited effort with the maximum number of repetitions, a large amount of work is done, significant changes in metabolism occur, contributing to the growth of muscle mass. Unlimited weights give more opportunity to control the technique of performing movements, which is very important for beginners. Average loads at the first stages of the training process give the greatest over-recovery of excitability and energy sources, due to which there is an increase in qualities. Finally, non-limiting efforts eliminate the risk of injury to beginners. Therefore, this method is considered the main one for the development of strength in schoolchildren. As physical fitness improves, near-limit and limit weights can be used more and more.

The method of unlimited weights has its drawbacks. Work to failure is unfavorable in terms of energy: to achieve the same training effect, you have to do a lot of mechanical work. Only the last attempts are the most valuable from the point of view of strength development, since by this time (due to fatigue) the tension drops, an increasing number of motor units come into play and the weight being lifted becomes, as it were, near-limit. However, these attempts are already being made on a reduced functional background of the cerebral cortex. In addition, a large number of repetitions leads to the development of boredom, apathy or aversion to activity among those involved, which also adversely affects the effect of the exercise.

Due to the age characteristics of schoolchildren, the use of strength exercises in physical education lessons is limited. In primary and secondary school age, one should not force the development of proper strength abilities. Exercises should have a speed-strength orientation, with a limitation of static components. However, the latter should not be completely excluded, since, for example, exercises associated with maintaining static postures are useful for developing correct posture. With age, the use of these exercises expands. At the same time, obligatory control over breathing is necessary, because prolonged holding of the breath (straining) has a harmful effect (especially on girls) and sometimes leads to loss of consciousness.

The main task of strength training at school is the development of large muscle groups of the back and abdomen, on which the correct posture depends, as well as those muscle groups that develop poorly in ordinary life (oblique muscles of the body, abductor muscles of the limbs, muscles of the back of the thigh, etc.) .

Typical means of developing strength are: at 7-9 years old - general developmental exercises with objects, climbing on an inclined bench, on a gymnastic wall, jumping, throwing; at 10-11 years old - general developmental exercises with heavy weights (stuffed balls, gymnastic sticks, etc.), climbing a vertical rope in three steps, throwing light objects at a distance, etc.; at 14-15 years old - exercises with stuffed balls, light dumbbells, power games such as "tug of war", pull-ups, racks, etc. True, the weight of external weights in adolescents is limited (about 60-70% of the maximum), except In addition, it is not recommended to perform exercises to failure.

From 13-14 years of age power loads for girls, in contrast to boys, are characterized by the predominance of exercises with weighting the weight of their own body, a greater proportion of local strength exercises, the use of mainly gymnastic objects or other light equipment as external weights.

Hello hefty guys and graceful girls! But still, today's article should be of interest to guys more than girls, because we will talk about increasing strength. Muscle strength certainly plays an important role.

The higher its indicator, the more weights you can work with. This means that your muscles will grow faster and you will quickly come to a beautiful athletic physique. You will also start to lose more calories and burn fat better. That is why in this article you will learn the most popular and effective exercises on muscle strength.

But first, it is very important to sway with theory in order to understand what is going on with us, and why, in order to gain strength, you need to act in a certain way. Therefore, I do not advise you to neglect it. Let's not beat around the bush and immediately discuss the main unshakable principles of increasing strength.

If we try to briefly describe this process, we can say that all our muscles and strength increase due to the constant increase in load, namely due to the fact that during hard training, muscle fibers are damaged. Then, during rest and recovery, the brain turns on its powerful functions of “healing” muscle wounds, and after this treatment, the muscle increases its mass and grows. But after recovery, the muscle does not return to its original state, but becomes stronger. The body, as it were, compensates for the losses, and gives energy with a margin to adapt to such training. This phenomenon in bodybuilding is called "supercompensation".

And it is already becoming clear to us as clear as daylight that in order to develop muscle strength, training should be more powerlifting in nature than bodybuilding. And there is a more detailed explanation for this. It's all about how the muscles react to different kinds of training. Let's pay attention to 2 main types of muscle growth:

1. Sarcoplasmic hypertrophy - this is an increase in muscle volume due to the growth of sarcoplasm. Sarcoplasm (or cell fluid) is that part of our muscles that does not contract and its growth is stimulated by an increase in mitochondrial proteins and the metabolic reserves of our muscles (for example, creatine phosphate). Growth can also be affected by a denser network of blood capillaries. This type of growth is sought after by bodybuilders, as they use a high-rep style of training. (8-20 reps per set) , which increases the sarcoplasm the most. Such hypertrophy is short-lived and therefore needs constant “pumping” both in terms of training and in terms of special nutrition, where creatine must be present.
2. Myofibrillar hypertrophy - an increase in the volume of protein cells (myofibrils), which are responsible for the process of contraction of our muscles. Along with the growth of volume, the density of this matter also increases. This hypertrophy significantly increases strength performance. It is more difficult and long, but the result is much more durable. The emphasis on this type of hypertrophy is done by powerlifters, as they lift very large weights a small number of times. (5-10 reps per set) .

The picture will help you see everything written above clearly, pay attention:

Myofibril (translated from Latin as “fiber”) are the thin threads of our striated muscles, or cells. In length, they can reach up to 20 cm. These threads are cylindrical in shape and for the most part consist of 2 types of fabrics.

• actin myofilaments (consist of actin) - they are thinner threads and respond well to aerobic exercise (running, aerobics, cardio, in short, where endurance is needed and you need to sweat).
• Myosin myofilaments (consist of myosin) - thicker protein structures. It is they that interest us when it comes to the development of strength and muscle mass. This type of muscle filaments responds well to strength training where heavy weights need to be lifted.

Our muscles and muscle cells are 2/3 composed of myofibrils, the main task of which is to tighten muscle fiber under the influence of a nerve impulse.

I have given all this information so that you yourself can draw a reasonable and meaningful conclusion: to increase strength, you need to train mainly in a power style with large weights, and a small number of repetitions. But it’s not right to train only in this style, since you need to develop all kinds of muscle tissue and cells in a complex, using also multi-repetition training.

At home, it is problematic to develop strength, so we immediately go to the gym.

The best exercises for strength

by the most the best complex exercises for development were and still are. Here are just a few of them:

• Squats.
• Bench press.
• Deadlift ()
• Rod pull to the belt in an inclination.
• Army bench press (comprehensively works out the deltas).
• Lifting for biceps with a barbell while standing.
• French bench press (for triceps).

All of them are good because they involve a large number of fibers of your muscles and contribute to the best development of strength.

Number of sets and repetitions

The most optimal number of repetitions will be around 6. (An exception for pumping up the legs as well as the abdominals, there may be a little more approaches).

If you do a lot of repetitions, for example, around 10, then this activity will already be aimed at increasing muscle mass, which is also called "pumping". If the number of repetitions is in the region of 20-30, then here the focus is more on increasing endurance and fat burning. Will train now

That is why the weights of your shells must be calculated so that the 4th, 5th or 6th time is really the last, intense, and so that you simply have no strength left. That is, press until complete failure.

That is why such training must be approached with great care, as they are very traumatic. If you really want to give your 100%, then better find yourself a partner who will insure you, or do not forget to use the belay devices on the simulators (if any).

1. Be sure to warm up all the muscles very thoroughly before training for 10 minutes. This is always important, but for strength training it is critical.
2. Training should be done about 3 times a week. If you are training on a particularly complex program, then even 2 workouts per week may be enough. Otherwise, the muscles will not have time to recover and you will enter into
3. If in training for mass gain you need the right focus, only on one muscle, for example, when pumping the chest, try to work only with them. Then in strength training you can use more muscle, that is, the shoulders and triceps and chest. Here your main task is to lift the weight as big as you can, and here you can include all the muscle groups that will help.

Classes to increase muscle strength are done with a large number of approaches, there should be 7-10 of them. It is recommended to perform according to the following algorithm:

• The first 2-3 times should be warm-up, the weight for them must be set so that you can squeeze it out more than 10 times. This is done in order to warm up your muscles even more and prepare well for the next approaches.
• Then do about 3-4 approaches already with maximum weights. Which you can squeeze from 1 to 6 times.
• In the last 2 sets, you need to make such a weight that you can again lift the bar about 10 times. This is necessary so that in the last approach it is better to pump blood through your muscles. This will give you faster results.

In strength training, it is very important to give the body a good rest between heavy sets. Therefore, the breaks here should be longer. about 4-8 minutes. For example, in training for gaining muscle mass, the break is 2-3 minutes, and for endurance about a minute.

The best thing to do here is to listen to your body. In the interval of 4-8 minutes, choose a time suitable for yourself, when you are already celebrating that you have recovered and are ready. This feeling comes with experience.

Important Notes

1. A good end to a working day for strength training will be a horizontal bar. If you don’t have enough strength to do push-ups, you can just hang on it. This is necessary for a good stretching of the spine after heavy loads on the back and shoulder girdle.
2. Strength training puts a lot of strain and stress on the body, so it's important to give it enough time to rest. And for more progress, the best approach is to alternate training for strength, endurance and mass gain and combine them. This method is followed by most professional athletes. It is called
3. When training strength at a time, it is better to work out no more than 2 muscle groups, and work them out efficiently and all the way. If you take on more work, then the quality of the load on them will decrease, as you will get tired and will not be able to perform them correctly.

Workout Examples

I want to immediately draw your attention to the fact that you should not look for any miracle program that will give you the results you want. Don't worry about it. Below will be given rough plan and the type of training program itself. But you can change it however you want. The main thing is to give the muscles enough time to recover - at least 48 hours.

One of my favorite muscle strength training plans looks like this:

Based on this plan, you can create your own training program. But on my own behalf, I recommend that you combine the training of antagonist muscles, that is, muscles that are opposite in their functions. These muscles include the chest-back (pectoral muscles push the bar forward, and the back muscles, on the contrary, pull towards themselves), biceps-triceps (flexion, extension of the arm), biceps-femoris-quadriceps (flexion and extension of the leg).

You can often notice that after a chest workout, back exercises are easier. This is because during the pressing movements for pectoral muscles, the muscles of the back resist this, as they are antagonists. But when we are already moving on to training the back, the chest will no longer be able to resist so much, as it will be previously tired. This is a great opportunity to throw a couple extra pounds. That is why Arnold Schwarzenegger and other great bodybuilders loved to train the chest with the back. I think you get the point.

I sometimes did a bench press and immediately did pull-ups on the horizontal bar. This gives variety to the workout and sets not frail intensity. Be sure to try.

Sample workout plan:

CHEST-BACK-PRESS (MONDAY/TUESDAY)

LEGS PRESS (WEDNESDAY/THURSDAY)

SHOULDER HANDS (FRIDAY/SATURDAY)

Exercise	Approaches	repetitions
Seated Barbell Press	5	5
Seated Dumbbell Press	6	8
Mahi dumbbells to the sides in an incline	3	8-12
Close grip bench press	5	8
french press	5	8-10
Lifting for biceps with a barbell while standing	5	5
Incline dumbbell curls sitting on an incline bench	3	8-12

ATTENTION: You can train the press at the end of each workout, that is, 3 times a week. You can choose any exercise you want. To make it easier to choose

Non-standard method of strength development

Strength exercises from Alexander Zass also deserve special attention. He was the founder of the method of isometric exercises, and later, his system became widely known throughout the world. Its essence is in static mode.

Static mode is simply when you take a dumbbell and keep it on weight, bending your elbow without lifting, and dynamic mode is when you lower and raise it. The technique consists in the fact that you need to make efforts to the subject that are unrealistic to lift or tear.

The principle here is such that the muscles experience tension, and the joints do not contract. The focus is on the tendons.

IN following exercises the bottom line is that you need to pull the chains, belts, etc. As if trying to break them.

• With arms bent at the elbows, throw the chain over your head and pull it;
• Bend your arms, put your elbows on the same level with your shoulder joints, and pull the chain in different directions;
• We fasten the chain to the wall or fence. We take its other end, put our legs wider than our shoulders, and pull it with all our might.

And other similar exercises. This method has helped many athletes around the world to increase their strength.

There is also another method, called "Canon", was developed by Evgeny Sadov. In his methodology, it is believed that the brain major muscles. There is a lot of emphasis on breathing and starting position. The main thing in the system is a lot of short-term efforts, which are evenly distributed throughout the day.

Wall push: standing opposite the wall, with legs shoulder-width apart, we rest our hands against the wall, from the chest. We take a breath and at the same time try to move it as much as possible. We do 5 approaches. (you can also push with your foot, standing with your back against the wall, or push with one hand, sides, etc.)

Twisting: the point is to twist the rag as hard as possible (as if squeezing it out), trying to tear it.

This article has come to an end and I am sure that it was useful to you. Leave your comments, share your experience, how you build up your muscle strength, what exercises you personally use for muscle strength. It will be interesting to know! Bye bye...

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Means and methods of strength development

Force - the ability to overcome external resistance or resist it through muscle tension. Distinguish between absolute and relative strength:

Absolute strength is the total strength of all muscle groups involved in a particular movement.

Relative strength is a manifestation of absolute strength in terms of 1 kg of a person's weight.

The means of developing muscle strength are various general developmental strength exercises that are simple in structure, among which there are three main types:

Exercises with external resistance (exercises with weights, on simulators, exercises with partner resistance, exercises with environmental resistance: running uphill, on sand, in water, etc.);

Exercises with overcoming the weight of one's own body (gymnastic strength exercises: push-ups, push-ups on the uneven bars, pull-ups; athletics jumping exercises, etc.);

Isometric exercises (exercises of a static nature).

The most common are the following strength development methods:

- maximum effort method (exercises are performed using maximum or near-limit weights up to 90% of the maximum possible; 1-3 repetitions are performed in a series, 5-6 series are performed in one session, rest between series is 4-8 minutes);

The method of repeated efforts (or the method "to failure") (exercises are performed with weights up to 70% of the maximum possible, which are performed in series of up to 12 repetitions, in one lesson 3 to 6 series are performed, rest between series is from 2 to 4 minutes);

Dynamic effort method (exercises are performed with weights up to 30% of the maximum possible, up to 25 repetitions are performed in a series, the number of series in one session is from 3 to 6. Rest between series is from 2 to 4 minutes).

Means and methods for developing the speed of movements

Speed ​​- this is a set of properties that directly determine the speed characteristics of movement, as well as the time of a motor reaction.

The speed of movements is determined primarily by the corresponding activity of the cerebral cortex, the mobility of the nervous processes that cause contraction, tension and relaxation of the muscles that direct and coordinate the athlete's action. The indicator characterizing speed as a quality is determined by the time of a single movement, the time of a motor reaction and the frequency of identical movements per unit of time (tempo).

For the purposeful development of the speed of a simple motor reaction, various methods are used with great efficiency:

The method of repeated repetition of high-speed exercises with maximum and near-limit intensity, (3-6 repetitions are performed in a series, 2 series are performed in one session. If the speed decreases in repeated attempts, then work on the development of speed ends because at the same time it begins to develop endurance, not speed).

The game method (allows the complex development of speed qualities, since there is an impact on the speed of a motor reaction, on the speed of movements and other actions associated with operational thinking. The high emotional background inherent in games and collective interactions contribute to the manifestation of speed capabilities).

Means for the development of speed can be very diverse - these are athletics, boxing, freestyle wrestling, sports games,

Means and methods of endurance development

Endurance - This is the ability of a person to perform work for a significant time without reducing the load power of its intensity or the ability of the body to resist fatigue.

Endurance as a quality manifests itself in two main forms:

In the duration of work without signs of fatigue at a given power level;

In the rate of decline in performance with the onset of fatigue.

In practice, a distinction is made between general and special endurance.

General endurance is a set of functional capabilities of the body that determine its ability to perform any muscular work for a long time with high efficiency.

Special endurance - the body's ability to perform specific muscular work for a long time under conditions of a strictly limited discipline (running, swimming) or for a strictly limited time (football, basketball, hockey).

Depending on the intensity of the work and the exercises performed, endurance is distinguished as: power, speed, speed-strength, coordination and endurance to static efforts.

Various methods are used to develop endurance.

Uniform continuous method (allows the development of the aerobic abilities of the body. Here, exercises of a cyclic nature (running, walking) are used, performed at a uniform speed
low and medium intensity);

Variable continuous method (consists in continuous movement, but with a change in speed in certain sections of the movement);

Interval method (dosed repeated exercise of low intensity and duration with a strictly defined rest time, where the rest interval is usually
walking).

The means of developing endurance are cyclic exercises (walking, running, walking and skiing).

Means and methods for developing flexibility

Flexibility - mobility in the joints, allowing you to perform a variety of movements with a large amplitude. There are two forms of flexibility:

Active, the magnitude of the amplitude of movements during independent exercise, due to their own muscle efforts;

Passive, the maximum range of motion achieved under the influence of external forces (partner, weights).

One of the most accepted methods for developing flexibility is the multiple stretch method. This method is based on the property of muscles to stretch more with multiple repetitions.

The means of developing flexibility are: repeated springy movements, active free movements with a gradual increase in amplitude, passive exercises performed with the help of a partner, etc.

It should always be remembered that stretching exercises or with a large range of motion should be done after a good warm-up and there should not be strong pain.

Means and methods for developing dexterity

Agility - it is the ability to quickly, accurately, economically and resourcefully solve various motor tasks.

Usually, repeated and game methods are used to develop dexterity. Rest intervals should provide a fairly complete recovery of the body.

The most common means of developing dexterity are acrobatic exercises, sports and outdoor games. In the process of developing dexterity, various methodological techniques are used:

Performing familiar exercises from unusual initial
provisions (throw basketball ball from a sitting position)

Mirror performance of exercises; - complication of the conditions for performing ordinary exercises;

Change in speed and pace of movements; - change in the spatial boundaries of the exercises
(reducing the size of the field).



At present, experts in physical education and the sport is offered a lot of information about the various means, methods and methodological techniques recommended for the development of strength. Most of them in one way or another can be used by those involved in athletic gymnastics.

The materials presented in the article include systematized data on known means and methods of strength development (Table 1). Let's consider them now in more detail.

Maximum effort method. If an athlete performs an exercise with any weight in one approach 1, maximum 3 times (and no more), then he uses the maximum effort method. For those involved in athleticism with the aim of performing in power triathlon competitions, this method is one of the main ones.

How often can you use limit and near-limit weights in the training process? There are no universal recommendations. There is, however, data that suggests that the more often an athlete trains with maximum weights, the greater the increase in strength. Limitations are mainly related to load tolerance. Some athletes after training with extreme weights can repeat it within the next week, others take about a month to “depart” from such loads.

The conclusion about the effectiveness of the application of the maximum effort method for the power direction of athleticism is based on the generalization of the relevant training experience and on the well-known research materials in weightlifting [I].

Moreover, in the training process, apparently, a regularity of a general biological nature is manifested. This is confirmed by the results of studies in various types sports. IN cross-country skiing, for example, it was recently discovered that the lowest limit of speed (intensity *), which has an effective training effect on the body, is a speed above 90% of the competitive one [3]. IN athletics revealed a direct relationship sports results on the intensity and volume of the intense part of the workout.

From this we can conclude: the more often the method of maximum effort is used in the training process, the higher the rate of increase in strength.

However, using this pattern is far from easy.

Basic means and methods of strength development
Means and methods of strength development	Brief description of means and methods	Examples	Notes
Maximum effort method (MMM)	When using this method, exercises are performed with limit or near-limit weights. The main weight of weights 1-3 RM *	At best result in the bench press - 100 kg (at the moment) the application of the MMP may look like this: bench press 85 kg x2, 90 x 1, 95 x 1	When using this method, an increase in muscle mass is unlikely. Among traditional methods, MMA is one of the most effective for increasing strength.
Repeated effort method (MPU)	The main characteristic of the method: when using it, exercises with non-limiting weights are performed with the maximum number of repetitions in 1 approach. Recommended weight range - 4-12RM	Squats with a barbell on the shoulders in 3 sets of 8-12 times. The weight is selected in such a way that the last repetition in each approach is performed at the limit.	The use of MPU (especially in the weight range of 6-10 RM) is accompanied by an increase in muscle mass
Using static (isometric) exercises	Static exercises are physical exercise, in which muscle tension are not accompanied by any movements of the athlete and (or) projectile. These exercises are performed with maximum tension, lasting 5-6 s in each approach. In class, static exercises should not take more than 10-15 minutes.	The maximum application of effort to the barbell with a deliberately heavy weight.	Usage static exercises unchanged for more than 1-2 months is not recommended. Static exercises are less conducive to muscle hypertrophy than dynamic ones.
Exercises in yielding mode*	It is recommended to perform exercises in the yielding mode with weights of 105 - 190% of the maximum achievements in the corresponding exercises of the overcoming nature*	Slow lowering the bar to touch the chest on the "machine" for the bench press. With the best result in the bench press - 100 kg, the weight for lowering in yielding mode should be at least 105 kg. In i.p. the bar is returned by the partners.	Information about the possible effect on muscle mass gains is contradictory.

There are at least two obstacles in the way:

1) It is impossible to infinitely increase the amount of load with limiting and near-limiting weights. It is no coincidence that in weightlifting, for example, the load in lifting the maximum and submaximal weights in all training exercises is 10-13% of the total load [I].

2) When using any type of load, the body quickly adapts to them. Therefore, even the most effective program training should be used no more than 1.5-2 months |1].

Thus, there is some clarity about the meaning of the maximum effort method for followers of the strength direction of bodybuilding.

Can this method also be recommended to those who practice athletic gymnastics, adhering to the direction of bodybuilding? The results of the study of this issue allow us to give a positive answer to it. This, however, is not about the constant use of limiting and near-limiting weights, which is typical for the training of athletes in the strength direction of athleticism.

The main training in the direction of bodybuilding is associated with the use of various options repetition method. The use of this method provides a long and rather intense work, which leads to the activation of blood circulation in the working muscles. It is a popular assumption that this fact underlies the growth of muscle mass.

The maximum effort method, as noted, the increase in muscle mass is not conducive. However, it can be useful when an athlete enters a new level of load. By increasing strength with this method, it becomes possible, for example, to perform traditional K) repetitions in half a move already with more weight than usual. Thus, “addiction” to constant weights is excluded, the training intensity increases, which contributes to the hypertrophy of the muscles involved in the work.

Bench press 70% 1x10, 95% 10x1

Squats 70% 1x10, 95% 10x1

Bent-over barbell row to chest 70% 1x10, 95% 10x1

Seated press (behind the head) 70% 1x10, 95% 1x10

Deadlift 70% 1x10, 95% 1x10

Training according to the above program is recommended to be carried out 2 times a week. In each exercise, a warm-up approach is performed first (70% x10), after which the main training weight is set (95% of the maximum available at the moment). When performing a program with near-limit weights, if necessary, some reduction in the weight of the projectile is allowed in several approaches out of 10.

After completing the 2-3-week “Stacking” program, it is recommended to increase the number of training days in the weekly cycle and the number of sets in exercises for the development of muscle groups, i.e. return to the traditional training structure.

In conclusion, it should be said that the maximum effort method is a very “hard” method. In order to use it, you need serious preliminary preparation. Therefore, it cannot be recommended for novice athletes.

Bibliography

1. Vorobyov A. N., Roman R. A. Training methodology / Weightlifting: Proc. for IFC, ed. A. N. Vorobiev.- M., FiS, 1988.

2. Zatsiorsky V. M. Methods of education of strength / Physical qualities of an athlete. - M., FiS, 1970.

3. Ogoltsov I. G., Klemba A. A. Improving the planning of the process of training ski racers / Management issues training process in skiing. - Omsk, 1985.

4. Yakimov A. M., Khlomenok P. N., Khlomenok A. P. Modern training systems / Modern training of runners for medium and long distances, - M „1987.

5. Millet J Breaking Ouf of Training Ruts: Stacking / Muscle I Fitness, oct, 1982.

6. Yessis M. The Many Faces of Overload / Muscle I Fitness, oct, 1984.