Let's continue the topic of strength training ballistics, which I raised in the previous article. Now let's turn to weights.

Exercises (both with kettlebells and any others) can be classified by
different reasons - depending on what question you want
illuminate. You can take working muscles as a basis (you get exercises
on the chest, back, legs, etc.), the number of muscles involved and
joints (multi-joint and single-joint). And you can take for
the basis of the speed of movement and its characteristics.

Based on the latter basis, exercises can be divided into 2 types - ballistic and conventional strength exercises. The first are acceleration exercises where the movement continues due to the applied force. The second are exercise at a normal pace, in which the projectile moves under complete control from the beginning to the end of the exercise - from squats to biceps curls.

Ballistic

Kettlebell ballistic exercises are fast, explosive movements: swings, chest lifts, highpools, snatches, and jerks. Those. all the main "artillery" of kettlebell lifting, which determines its "face", is precisely ballistics.

The main feature is the initial application of force to the weight, which then begins to move rapidly due to inertia.

The difference
ballistics from other exercises - a constant balance between tension and
relaxation. Because of this, swings and snatch can be done so much,
as far as possible (with correct technique). There is always a share
seconds when the muscles are not tense. If a person is tense in swings
time, it makes them "ugly", the neck protrudes forward, the face
unnecessarily tense. As RKC Senior Coach Jeff O'Connor says:
"A scary face doesn't make you stronger."

In ballistic
exercises, the grip is freer, you can even at the end points of the exercise
open the palm - in jerks or lifting on the chest. Excessive fortress
grip will, on the contrary, provoke calluses.

As for the rep range, in ballistic exercises
the number of repetitions in a set can be very high - the score is most often
goes to tens.

Controlled power

The second
half of the exercises with the kettlebell are related to the usual strength, performed in
a fairly slow pace. The kettlebell movement is completely under control, and you
you can stop and freeze at any moment. (What won't work
do in the same spurts).

As opposed to ballistic,
the body must maintain tension throughout the movement. V
there is no time to relax in an army press or deadlift.

The same can be said about the grip - in controlled strength exercises with weights, it is stronger, the palm does not open.

What
concerns the number of repetitions in the set, then the usual power ones with a kettlebell, like
as a rule, they fit into the range from 2 to 15. Doing squats or a mill dozens of times makes no sense and can even be harmful.

Also
this classification helps to distribute the exercises in the workout.
There are, of course, many options and not all of them will fit into one scheme, but in
in general, it is preferable to put heavy power ones with weights in
the beginning of the lesson, and ballistic (which to a greater extent force
work the heart and lungs) - after power.

Intensity is the key that makes progressive strength training work for you. What is Intensity? On the one hand, it can be characterized as persistence and persistence in your efforts. This is subjective intensity. On the other hand, it can be judged by the amount of stress that you put on your muscles, forcing both to react and develop. This is the actual intensity. It is important to understand the difference between the two types of intensity, otherwise you will try harder (which often leads to injury) instead of mastering the intensity techniques described in this chapter, which will lead to maximum progress in training.

INCREASE TRAINING INTENSITY

Increasing the intensity isn't too difficult at first. You learn to do more exercise and correctly perform every movement; you get stronger, so you can work longer and put more stress on your muscles. However, as your body gets used to these efforts, it becomes more difficult to increase the intensity at the same pace as before.

Obviously, if you train very slowly and rest for long periods between sets, it will take half a day to train and your actual intensity will be minimal. Thus, time is an important factor in increasing training intensity. By manipulating time, you can increase intensity in two main ways: (1) doing the same amount of work in less time, and (2) doing more work in the same amount of time.

The easiest way to increase your workload is to train heavily. Another valuable technique is to reduce rest periods between sets and try to do two or three exercises in a row without stopping. This puts your muscle endurance to the test. Endurance, like strength, is developed through progressive training, little at a time. In addition, you must work in the very fast pace, which they are capable of without prejudice to the technique of movements. This will help you get the most work done in the least amount of time.

In addition to increasing intensity through manipulation of time and additional resistance, there are a number of specific techniques that can help ensure your progress through the intense training program and the competition preparation program. All of these techniques subject the muscles to additional, unusual or unexpected stress, forcing them to adapt to increased requirements.

INTENSITY INCREASING TECHNIQUES

"Shock" principle

By using this principle, you literally "shake" the body and take it by surprise by changing various aspects of your workout. Your body has amazing adaptability and can easily get used to the stress that would knock a horse down. However, if you constantly subject the body to the same loads, it will adapt to them, and then even a very strenuous workout will give little return. You can "shake" the body by exercising with more weight than usual, doing more reps and / or sets, speeding up the workout, reducing rest periods between sets, doing unfamiliar exercises, or doing familiar exercises in an unfamiliar sequence - in short, using any of the intensity techniques. listed below, or all at the same time.

The change in itself gives a boost to the body, even if the unfamiliar workout does not require more stress than usual. But gradually you get to the point where it is already difficult to move on without forcing your muscles to grow and develop with periodic jolts. I made drastic changes to my schedule by training very heavy weights once a week, usually on Fridays. We loaded the shells to the maximum before the last two series in each exercise for an intense strength training, and on Saturday we rested to recuperate and get rid of painful sensations in the muscles.

Forced repetitions

This method allows for additional reps with a little help from your training partner. However, I never really liked him, because your partner simply does not know what else you can do on your own and to what extent you need his help. I prefer another form of forced repetition, sometimes called rest / pause training. You work with relatively heavy weights to the point of muscle failure. Then you stop, hold the weight down for a few seconds, and force yourself to do an extra rep. Then rest for a few seconds again and try again.

Forced reps are possible due to the ability of some muscles to recover quickly (albeit for a short time) from exercise. You take advantage of this circumstance by forcing yourself to perform a few additional movements. However, if you rest for too long, the muscles get tired again and begin to cool down. To perfect this method, you can put the projectile down for one to two seconds, then pick it up again and do another two or three reps. For exercises such as pull-ups, release the bar, rest for two to three seconds, and then force yourself to pull up a few more times.

Partial repetitions

Doing partial reps when you are too tired for full-cycle reps is shock method which I have always used for different muscles of the body; this is one of Dorian Yates' favorite methods. Dorian did a high volume of training, forcing his muscles to cross the border of instant failure and bringing them to near exhaustion with forced and partial reps.

Partial reps are most effective at the end of a series when you are almost exhausted. For example, when you work out your biceps for block trainer, you can ask your partner to help you lift the weight. Then you lower the weight a little and lift it as high as you can, at least a few inches. Lower the weight again and do a few partial reps from this position, repeating the procedure until your muscles start to burn with exhaustion.

Isolation method

Isolation method allows you to focus your efforts on a specific muscle or muscle group, separately from all others. Here's one example. When you do complex exercises like the bench press, the pectoralis, triceps, and anterior deltoids are involved. On the other hand, dumbbell mixing works the pectoral muscles individually and allows you to build them at maximum intensity. As a next step, you can perform an incline dumbbell reduction to isolate only the upper pectoral muscles. You can then do the bent over arm crossing on the block device: this isolates and develops the inner area of ​​the upper pectoral muscles.

Isolation training allows you to fully develop every part of your body, identifying weak points and helping you achieve the definition and definition needed for champion muscles.

Negative repetitions

When you lift weights using the contracting force of your muscles, you are doing what is called a positive movement. When you lower the weight by stretching the working muscle, you do negative movement... The negative cycle usually puts more stress on the tendons and supporting structures than the muscles themselves. This is beneficial, as the strength of the tendons increases in accordance with the muscular strength.

To get the most out of negative repetitions in your regular workout, always lower the weight slowly and keep the movement in check, avoiding a sudden drop in the projectile. You can try cheating (see below) to lift a weight that would otherwise be too heavy for you, and then lower it slowly and smoothly. Under tight control, your muscles can lower weight that they are actually unable to lift. At the end of the series, when the muscles are very tired, you can ask your partner to help you lift the weight, and then do the negative repetition yourself.

Forced negative reps

To increase the intensity of negative reps, ask your partner to press down on the weight as you lower it, forcing you to push through even more. The pressure should be very smooth and even so that the muscles and tendons are not subject to sudden jerks. Forced negative reps are easier to do on machines or block devices than on free weights.

Chitting (cheating method)

Chitting is an exception to general rule, which states that a strict technique of movement is required when performing exercises. However, it does not imply sloppy or bad technique. This is a technique in which you deliberately use other muscles or muscle groups to help the trained muscles perform the movement. It cannot be used all the time, but it can be very useful for achieving certain goals.

Let's say you are doing a curl in elbow joint with heavy dumbbells. You do 5-6 reps and you feel too tired. At this point, you start using your shoulder and back muscles for 4-5 more reps. But you cheat just a little, just to keep the streak going, and your biceps are still working as hard as possible. With this trick, you force your biceps to do more reps than they could without the help of other muscles, so you are actually putting more stress on them, not less.

Chitting is used to make the exercise harder, not easier. It is also a way of doing forced reps without the help of a training partner. But for the cheat to work, you need to make sure that the extra effort from the other muscles is just enough to keep the muscles being trained continuing to contract at maximum load.

Enhanced mode

The term "enhanced mode" is used to mean different approaches to workout. For some, it means a series of extended sets - that is, regular reps are followed by forced reps, negative reps, forced negative reps, and partial reps to the point of exhaustion.

I have always used this term in a slightly different sense. For me, it meant moving to the heaviest weight you can work with (after warm-up), instead of pyramidal build-up with a gradual increase in weight and number of repetitions. Say, if I could do regular curls with 60 pounds of dumbbells, then instead of gradually getting to that weight, I did two light warm-ups, and then immediately grab the 60-pound dumbbells and do the usual number of sets and reps. forcing your biceps to push their limits from start to finish.

The main thing in this method is to choose the right weight of the projectile so that you can complete your usual number of sets and reps: say, 5 sets of 8 to 12 reps each. If you can only do 6 or 7 reps, the weight is too heavy for you.

POWER TRAINING PRINCIPLES

Strength series are similar to the exercises performed by weightlifters and other athletes working with very heavy equipment. After two warm-up runs, you take heavy weight, allowing you to do no more than 8 repetitions. Then you continue to build up the weight so that your series consists of 6.4 and 3 repetitions in succession, and finally, do two series of one set with the maximum weight. This type of workout teaches your muscles to work harder. Strength series are best used in exercises where several large muscles act simultaneously, such as bench press, barbell squat, or deadlift(see the section "Building strength").

Moving series method

With this method, you do many sets for the part of the body you want to train at a particular intensity, alternating with other exercises throughout your workout. For example, when I decided to put in some extra effort to train my calves, I would go to the gym and do a few series of exercises for calf muscles... This was followed by bench presses, a few more series for the calves, dumbbell presses on an incline bench, again several series for the calves - and by the end of the workout I was doing at least 25 series just to develop the calf muscles, which gave them a powerful impetus to development. For the next few days I practiced as usual and then applied the rolling series method again.

Priority principle

The priority principle means that you give special preference to any part of your body that, for various reasons, needs additional training. This is necessary because every bodybuilder has their own weak points. No champion, no matter what titles he possesses, has an impeccable physique. Some parts of the body develop better and faster than others, regardless of the quality of your training or your hereditary background. There are several ways to use the priority principle:

You can schedule a workout for that part of your body to work out immediately after a rest day when you are refreshed and energized. You can schedule a workout for this part of the body at the beginning of the session, rather than at the end, when fatigue builds up in the body. You can select exercises specifically designed for the type of muscle development that you want (shape, size, relief, isolation muscle groups etc.). You can work to improve basic technique exercise to improve the effectiveness of your workout. You can change your workout program to include additional exercises for a given part of the body using one of the intensity techniques.

The principle of priority is applicable to training any muscle. You can use it to improve the shape and definition of the quadriceps femoris, strengthen the forearms, increase peak biceps, and deltoid definition and isolation for every weak or lagging area of ​​your muscles. When I was a beginner bodybuilder, I knew that mine weak point calves are: without improving their shape and size, there was nothing to hope for champion titles. Therefore, I have always trained my calf muscles first and subjected them to all kinds of intense training in order to force them to increase their growth.

Since my triceps were nowhere near as impressive as my biceps, and on stage I had to compete with great bodybuilders like Sergio Oliva, who had phenomenally muscular arms, I trained my triceps hard before the competition so that I had a chance to beat him. In more late time when I was preparing to shoot the movie "Conan" I was not happy with the look of my waist and muscles abdominal despite the general good shape. So I prioritized my abdominal workout, doing series after series without stopping, and by the start of filming was able to reduce my waist circumference by two inches.

Shawn Ray is another example of what the priority principle can do for you. He was able to compete with much taller and more massive bodybuilders, as for several years he gave priority to training the back muscles. Just as he appeared in the next Mr. Olympia competition, his back was getting a little wider and more powerful. Nasser el-Sonbati also improved his back muscles in an attempt to defeat Dorian Yates, but in addition, he was able to significantly reduce his waist circumference, which gave him a more beautiful V-shaped torso. I can go on and on with the list of examples, but the bottom line is that no one has an absolutely perfect physique. If a part of your body develops more slowly, do not take it for granted, but do something - and the main remedy for such problems is correct use the principle of priority.

Super Series

Super Series is two series of exercises performed in a row, without stopping. To increase the intensity, you can even do three series in a row (trisets). It takes time to develop the muscular endurance needed for the Super Series, but hard training can do the trick.

There are two ways to use Super Series: (1) you can do two exercises in a row on the same body part (for example, the bar row and the horizontal row on the block machine, or (2) you can train two different body parts (for example, bench press and pull-ups wide grip). Performing super series with a load on one muscle group allows you to develop it intensively and gives a powerful impetus to further development. You will be surprised that muscles that seem to be very tired are capable of strenuous work if you force them to perform slightly different movements. However, to do this, you need to start with the most difficult exercise, and then move on to the less difficult (for example, do horizontal thrust on the simulator after pulling dumbbells to the chest in an inclined position).

Super series for different parts of the body - for example, for the chest and back muscles or for the biceps and triceps - allow one muscle group to rest while you work on another. Therefore, exercises can be performed continuously while training cardiovascular system... Personally, I have always preferred to use super series to train opposing muscle groups (antagonist muscles) because of the great pumping you get. Your muscles are filled with such power that you begin to feel like King Kong walking around the gym.

Load shedding method

With this method, you reduce the weight of the projectile when your muscles start to fail at the end of the series. Thus, you can continue the exercise and do more reps. Already at the beginning of my bodybuilding career, it became clear to me that when you finish a series and seem to be unable to do any more repetitions, this does not mean that the muscle resource is completely depleted. It only means that they are too tired to handle this weight. Removing one or two discs from the barbell or lifting lighter dumbbells can help you do more reps. At the same time, each time you force your muscles to put into action new ones. muscle fibers(I didn't know about it then, but the same discovery was made in 1947 by Henry Atkins, editor of the journal "Body Culture". He called his method a system of unbalanced load). The drop method can only be used at the end of the exercise, and not at the beginning, when you are still fresh and full of energy.

Because weights need to be changed quickly to prevent muscle recovery, it’s helpful to have a training partner by your side, ready to remove the discs from the bar or move the retainer on the weighted machine. For example, let's say you're doing a bench press with a maximum weight for 6 reps. Let's say this weight is 300 pounds. When the muscles start to fail, your partner quickly removes some of the discs and you can do a few more reps with 250 pounds. However, I do not recommend reducing the weight of the projectile too much, unless you are training for the sake of maximum definition and muscle definition, since when working with very light weights there is no build-up. muscle mass... Many bodybuilders use this method in a different way, taking turns removing the discs from the bar and performing more and more series until exhaustion.

Isometric principle

During the short rest between episodes, don't just sit and watch your partner do their exercises. Continue flexing and contracting the muscles that you are training. This not only keeps pumping and ready for action, but in itself is very useful exercise.

Static weight retention or muscle tension is called isometric exercises... Although these exercises are not commonly used in bodybuilding due to their limited range of motion, they cause very intense muscle contractions. A bodybuilder who poses and flexes his muscles in front of a mirror in a gym is performing a very important part of his workout.

In fact, I don't think you can win on major competition if you don't do isometric exercises while resting between sets. It is not enough just to have big muscles; you must have complete control over them, and this must be learned. We'll discuss this in more detail later (see the Posing section).

The instinctive principle

When you start bodybuilding, master the main exercises and create the basic structure of muscle mass, you must strictly adhere to the established program. But if you already have some experience, then you may find that your development is accelerated if you can correctly interpret the individual reactions of your body to training and build your routine accordingly.

V early years I trained on a rigid schedule, doing the same exercises each time. Then I started training with Dave Draper and he taught me a different approach. Dave came to the gym knowing well what muscle groups he was going to develop and what exercises he was going to do. But he changed the order of these exercises depending on his feelings on different days. For example, if he usually began training with a series of pull-ups on a horizontal bar, then one day he suddenly began with pulling dumbbells to his chest and transferred the pull-ups to the end of the workout. He learned to trust his instincts and was not afraid to make changes in habitual routine... From time to time, he disrupted the course of training and did something unusual: for example, instead of 15 series of bench presses, there were several shortened series with very large weights or many series with less weight, but at a very high speed.

I learned from Dave that the body has its own rhythms, that it feels differently on different days, and the more experienced you become, the more attention should be paid to these cycles and sensations. Let me remind you, however, that intuitive knowledge does not come overnight; you need to train for a year or more before you can benefit from the intuitive changes in your program.

Preloading principle

The overall effect of bodybuilding is when you fully stimulate and activate as many muscle fibers as possible. But some muscles are larger than others, and when worked in conjunction with smaller muscles, unused muscle fiber remains in them when other muscles completely deplete their resources.

You can plan your workout in such a way as to isolate and load first large muscle and then train it in combination with smaller muscles. For example, when you bench press, you are using your pectoralis, anterior deltoids, and triceps at the same time. The strongest of these, of course, are the pectoral muscles, and usually, when you lift the bar many times in a row, the deltoids and triceps muscles fatigue much earlier. To compensate for this effect, you can first perform a dumbbell reduction while lying down, an exercise that isolates the pectoral muscles and preloads them. Now, when you move on to the bench press, your already tired pecs will collapse almost at the same time as the rest of the muscles.

Other preloading methods include leg extension on the thigh machine prior to the barbell squat (preload quadriceps thighs), overhead dumbbell reduction before performing shoulder presses (deltoid preload), and many others.

I finish / you start

This method, designed to increase the intensity of a workout, works as follows. You end the series and immediately pass the projectile to your partner, without lowering the weight, and then work alternately. I remember how Franco and I performed barbell curls, then, not counting the number of repetitions, just working to failure. After a while, I was ready to howl in pain and only hoped that Franco would not rush because my biceps were on fire.

The point of the method is that when it’s your turn, you start working whether you’re ready or not. It doesn't matter how tired you are. By training this way, you can develop fantastic intensity. The only problem is the pain you experience the next day.

This method is useful for training small muscles such as the biceps or calf muscles.

Fixation method

After completing the main series, you hold relatively a light weight in a stationary position at different stages of the movement, forcing the muscles to constantly tense up for quite a long time. For example, after doing as many reps as I can for dumbbell flattening, I relax for 2-3 seconds and then raise my arms about 5 inches from my hips, feeling my deltoids tighten. I hold this position for about 10 seconds, burning more and more as lactic acid builds up in the muscles. This additional tension at the end of the series helps to strengthen the isolation of individual muscles and can be applied to different parts body. For example, when doing dumbbell curls, you keep the weight still under different angles or when bringing your hands together on a block device, keep them crossed when the blood rushes to pectoral muscles.

Variable series

To give your muscles a boost, instead of doing 5-6 sets of one exercise, you change exercises after each set. It is important to remember that these are not super episodes; you do them one at a time and rest between episodes. But in doing so, you only execute one series for this exercise, and then move on to the next one. For example, after completing a series of curls with a barbell, you rest for about a minute, and then perform a series of normal curls with dumbbells, curls of arms on a block device, curls with dumbbells on an incline bench, and so on, until the biceps run out of endurance resource. The idea is to slightly vary the load in each successive series, attacking the muscle from all sorts of angles to ensure that the muscle fibers are fully developed and give them a powerful push that will trigger a response from the body.

Method "one and a half"

Another way to vary the load on the muscles in each series is to perform a full cycle of movement, followed by a half cycle. Further, full and half cycles are alternated until the end of the series. Make sure the half loops are very slow and crisp. Fix the weight for a split second at the end point of the movement, then lower it evenly under full control from your side.

Group system ("system 21")

This system is more complex than the one and a half method in that you perform a series of half cycles in the lower range of motion, a series of half cycles in the upper range of motion, and then a series of full cycles. You can set any number of cycles (repetitions) - I usually do 10-10-10 - as long as the equality is maintained between half and full cycles. Many bodybuilders traditionally perform 7 cycles, hence the name "system 21": 21: 3 x 7 = 21. Additional load This training is due to the fact that you stop movement in the middle of the cycle, and this causes the muscles to tense in an unusual way.

No one can go out of their way at every workout. Using the progressive system, you do a split workout for one body part three times a week, and in such a way that the first workout is carried out with a relatively large number of series and repetitions, but with low weight. During the second workout, you increase the weight, but work with a certain amount of strength. During the third workout, the load increases to the maximum: the number of repetitions should be no more than 4-5 per one series. By gradually building up the load over the course of the week, you prepare your body to work with very heavy weights.

Ballistic training

The term "ballistic training" refers to a specific technique for lifting weights. You are accelerating the weight (by carefully controlling the power of the thrust) instead of lifting it at a constant speed. This technique is designed to work with relatively heavy implements, so the weight doesn't actually move that fast. But the very attempt to make him move faster leads to a number of interesting consequences:

1. It creates variable resistance. Why? Because you are actually stronger at one stage of the lift than at another, due to the difference in the mechanics of movement (the force gain is called the "leverage effect"). When you are stronger, the projectile accelerates a little more. But a weight that moves with acceleration is heavier than one that does not accelerate at all or does not accelerate as much. Consequently, the projectile is heavier when you are stronger and not as heavy when you are weaker. This is variable resistance.

2. She puts into action maximum amount fast twitch white muscle fibers, which are larger (about 22%) and stronger than slow twitch red muscle fibers.

3. It creates constant balancing on the brink of failure. Muscles grow when they are given tasks that slightly exceed their current capacity. When you try to push the weight up, there is a limit to the acceleration that you can reach. Your muscles refuse to lift weights faster. So, instead of running between failures by the end of the series, you are effectively balancing on the brink of failure during each rep.

Ballistic training should be done primarily for exercises that involve large muscles or muscle groups, such as bench presses, shoulder presses, or barbell squats. You should be working with a weight that allows you to do about 10 reps under normal conditions. Since the accelerated projectile is heavier than the normal projectile, you can do about 7 reps using the ballistic method. In addition, the ballistic method requires a slightly different technique than lifting a weight at a constant speed:

1. Lower the weight as usual, at a constant speed. Pause at the bottom of the trajectory, then push the projectile upward, smoothly accelerating it over the entire range of motion.

2. Continue the series until the moment total refusal, and to partial failure - that is, when you are no longer able to accelerate the projectile and can only slowly raise it. When using the ballistic method, there is no point in crossing this line.

3. Rest well between sets (1 to 2 minutes). White muscle fibers take longer to recuperate than red fibers, and in the ballistic series, these are the fibers you develop.

USING INTENSIVE TRAINING PRINCIPLES

Rome was not built in a day, and first-class musculature also cannot be developed in a short time. To create a highly developed, harmonious physique, you start with the basics, learn the necessary skills, build strength and muscle mass, and then gradually increase the level of training intensity using the principles described in this chapter.

Effective workout is always aimed at achieving specific goals, but over time, your goals may change. First, this is learning the basic training methods and preparing the body to the point where you already have enough strength and experience to cope with most of the exercises. For some people who are mainly interested in improving their health and maintaining sports uniform who cannot or do not want to devote more than two hours a week to training, this is really more that they can count on.

But for those who are aiming for a higher goal, such as developing perfect musculature or participating in bodybuilding competitions, the next step is to increase the intensity of their training. This is working with a heavier weight and the correct application of the appropriate methods.

I recommend that you take turns mastering the principles of intense training described in this chapter. Try one method, get to know it, listen to your feelings, and evaluate the results. If you are satisfied, try the same with a different method. Not every bodybuilder uses or wants to use all the methods and techniques of intense training. But getting to know them and understanding how they work will allow you to include in your future training program the individual elements that best suit your individual needs.

How many of you pay attention to stretching? Here's a detailed analysis of why you should stretch, when you should be doing it, and what types of stretching exercises exist.

Everyone knows about the benefits of stretching, but at the same time gym in the afternoon with fire you will not find an athlete who stretches after a warm-up. Most amateurs strength training believe that colleagues in the shop should not see the "macho" behind the stretching, and therefore in all possible ways evade this type of exercise. By doing so, they are making a big mistake, because stretching is a fundamental way to improve the health and functional fitness of an athlete. Good stretch will simplify your daily life and protect you from injury during training sessions. Stretching should be done after warm-up and before strength training. This will prepare the muscles for the upcoming stress and reduce the risk of injury. By including the stretching complex in your training program, you will achieve:

• Reducing post-workout soreness
• Improving blood circulation
• Increased range of motion
• Posture improvements
• Decreases muscle tension
• Reducing muscle soreness
• Develop the ability to relax
• Find time for psychological training, for example, for visualization

So now we know the benefits of stretching, and yes, we were determined to incorporate stretching into our workout routine, right? Then the first thing we need to do is figure out what types of stretching exercises we can do.

All stretching exercises can be divided into 7 types:

1. Ballistic stretch
2. Dynamic stretching
3. Active stretching
4. Passive stretching
5. Static stretching
6. Isometric stretch
7. PNF stretch (proprioceptive enhancement of neuromuscular transmission)

Ballistic stretch

Ballistic stretching is based on short, bouncing movements that cause our torso, arms, and legs to move out of range. During this "warm-up" you stretch with a jerk technique, and the stretched muscles act as a tight string that tries to return your body to its normal position. (Take repetitive toe bends as an example.) This type of stretching is not considered very helpful and can lead to injury. Ballistic stretching prevents your muscles from relaxing and adapting to the stretched position, but instead forces them to tense, triggering the stretch reflex over and over again.

Toe slopes

A few words about the stretch reflex. When a muscle is stretched, the neuromuscular spindle is also stretched. The neuromuscular spindle is a receptor that records the change in muscle length and the rate of this change and sends a signal to spinal cord... The spinal cord processes this information and triggers the stretch reflex, also known as the myotatic reflex, which prevents the muscle from changing length and causes the stretched muscle to contract. And the faster the length of the muscle fiber changes, the more pronounced the response muscle contraction.

Dynamic stretching

Dynamic stretching engages moving body parts and gradually increases depth of movement, speed of movement, or both. Don't confuse dynamic and ballistic stretching! Dynamic stretching consists of controlled swinging movements of the arms and legs that (gently!) Bring you to the limit of your normal range of motion. Ballistic stretching exploits bouncing jerking movements that force parts of the body to go out of range. There is no room for jerks and jerky movements in dynamic stretching. Slow, controlled swinging movements of the legs or arms, as well as torso twists, are good examples of dynamic stretching.

Static stretching

Static stretching is based on holding the stretching position. This means that you stretch as much as possible and then hold the stretch position. The passive stretch technique assumes that you are relaxed and not actively trying to influence the range of motion; instead, the driving impulse comes from outside and is generated by a partner or mechanical device. Static stretching is divided into two types: static-active stretching and static-passive stretching. In what follows, we will refer to static stretching as passive stretching.

Active stretching

Active stretching is also called statically active stretching. In active stretching, you take the desired position, and then hold it without outside help due to muscle tension of agonists. For example, let's take a lying leg lift with fixation at the top point without the help of improvised means, when you keep your legs in an extended position only due to the muscles. The tension of the agonist muscles during active stretching helps to relax the muscles that we want to stretch (antagonists) according to the principle of reciprocal inhibition. Active stretching increases actual flexibility and strengthens muscle agonists. As a rule, it is quite difficult to hold the position necessary for active stretching for more than 10 seconds, and therefore stretching exercises rarely last more than 15 seconds.

By the way, many of the movements (stretching) found in various variations in yoga are examples of active stretching.

Passive stretching

Passive stretching is also called relaxation stretching and static-passive stretching. In passive stretching, you take the required position and hold it with the help of another part of your body, or with the help of a partner or improvised means. For example, lifting your leg up and holding it at the top point with your hands.

The splits are another example of passive stretching, as the floor acts as a “handy tool” to help you stay in the stretched position. Slow, relaxing stretches can help fight muscle contracture while recovering from injury. Of course, you should first consult with your doctor and make sure everything is in order, and then you can start stretching the damaged muscles. In addition, relaxing stretching is very good for “cooling off” after strength training, as it helps reduce muscle fatigue and soreness after exercise.

Isometric stretch

Isometric stretching is a type of static stretch (i.e. no movement) that uses resistance to the isometric contraction of the target muscle group, i.e. resistance to the tension of the muscle we want to stretch. Using isometric stretching is one of the fastest ways to develop static-passive plasticity; the method is much more effective than passive stretching or active stretching alone. In addition, isometric stretching develops the strength of the "tense" muscles (which helps to hone static-active flexibility) and somewhat reduces the degree of pain that many are used to associating with stretching exercises.

Most simple ways creating the resistance needed for isometric stretching is using the resistance with the hand, using a partner, or using available means, such as a wall or floor, as a point of resistance. An example of manual resistance is holding the arch of the foot to prevent flexion while the calf muscles try to straighten the foot and pull the toes.

An example of getting your partner's help to create opposition would be to lift your leg up (and hold) while you try to get your leg back on the ground.

An example of using a wall to generate resistance is the well-known push-the-wall exercise to stretch the calf muscles. You are trying with all your might to move the wall from its place, although you know perfectly well that this is impossible.

Isometric stretching is not recommended for children and adolescents who continue to grow. As a rule, they are already so flexible that strong stretching, provoked by isometric contraction, is accompanied by an increased risk of damage to tendons and connective tissue structures. Before the isometric stretch, it is recommended to prepare the muscles to be stretched using dynamic strength exercises... A full isometric stretch complex imposes increased demands on the muscles being stretched and should not be performed more than once a day for each muscle group (ideally, no more than once every 36 hours).

Correct isometric stretch sequence:

1. Take a position for passive stretching of the target group.
2. Tighten the stretched muscle for 7-15 seconds (using an opposition that cannot be overcome, for example, a wall or a partner).
3. Relax the muscle for at least 20 seconds.

PNF stretch

PNF stretching (a technique for proprioceptive improvement of neuromuscular transmission, or relaxation after tension) is today considered the fastest and most effective way increase static-passive flexibility. In reality, it is not so much an independent type of stretching exercise as a combined technique that combines passive stretching and isometric stretching in order to achieve maximum static plasticity. Initially, PNF stretching was developed as a method of rehabilitation of patients after a stroke. PNF combines various post-isometric relaxing stretching techniques in which the muscle group is passively stretched, then the isometric contraction phase occurs in a stretched position with resistance, and in the final phase the muscle is again passively stretched with an already increased amplitude.

Typically, PNF stretching requires the participation of a partner who first creates resistance to isometric contraction, and then performs passive movement in the joint with an even greater range of motion. Similar exercises can be performed without assistance, but it should be recognized that with the participation of a partner, they are more effective.

Most PNF stretching exercises involve isometric agonist contraction / relaxation, in which the muscles being stretched are sequentially contracted and then relaxed. Some PNF stretching techniques also involve contractions of the antagonist muscles, during which the antagonists of the stretched muscles contract. In any case, it should be noted that the muscles being stretched must rest (and relax) for at least 20 seconds before performing the next PNF stretch. Below we will discuss the most common techniques for this type of stretching.

Capture-Relaxation

The technique is also known as contraction-relaxation. After the initial passive stretch, the stretched muscle contracts isometrically for 7-15 seconds, after which it rests briefly for 2-3 seconds and is immediately subjected to passive stretching, which stretches the muscle more than during the initial passive stretch. The final passive stretch lasts 10-15 seconds. The muscle then rests for 20 seconds before doing the next PNF stretch.

Grip-Relax-Contraction

Admission is also known as contraction-relaxation-contraction, and contraction-relaxation-contraction antagonist. It involves the use of two isometric contractions: first, the contraction of the agonist, then the antagonist. The first part is similar to the previously described grip-relaxation technique, when, after an initial passive stretching, the stretched muscle is isometrically contracted for 7-15 seconds. The muscle then rests, while its antagonist instantly begins an isometric contraction, which is held for 7-15 seconds. Next, the muscles rest for 20 seconds before moving on to the next PNF stretching technique.

Grab-relax-swing

This technique (a similar technique is also called grip-release-rebound) uses dynamic or ballistic stretching in combination with static and isometric stretching. A very risky technique that can only be successfully used by experienced athletes and dancers who have achieved an amazing degree of control over muscle stretch reflexes. It is similar to the grip-release technique, except that dynamic or ballistic stretching replaces the final passive stretching phase.

Note that there is no passive stretching phase in the capture-relaxation-contraction technique. It is replaced by contraction of the antagonist, which, through reciprocal inhibition, relaxes and further stretches the muscle group that was the target of the original passive stretch. Since there is no final stretch phase, this PNF stretch is considered one of the safest to perform (less likely to rupture muscle tissue). Many people like to make this technique even more effective by including a passive stretch phase after the second isometric contraction, and while this can accelerate the development of flexibility, it also increases the risk of injury.

Even more risky is dynamic or ballistic stretching integrated into PNF stretching techniques such as grab-release-swing or grab-release-bounce. If you are not professional athlete or a dancer, you shouldn't even try to master these techniques (the likelihood of injury is too great). Even professionals cannot use these techniques without the guidance of a professional trainer or experienced mentor. These two techniques have the maximum potential in terms of the rapid development of flexibility, but only if performed by people who have sufficient control over the stretch reflex in the muscles that are being stretched.

PNF stretching is not recommended for children and people whose skeletal system continues to grow (for the same reasons). Along with isometric stretching, PNF stretches help strengthen contracting muscles and are therefore well suited for increasing both active and passive flexibility. And, as with isometric stretching, PNF stretching requires tremendous tension, and therefore should be applied to each muscle group no more than once a day (ideally, no more than once over a 36-hour period).

The basic guidelines for PNF stretching are as follows: Perform your chosen stretches 3-5 times for each muscle group, with a 20 second rest between reps. And in order to reduce the duration of stretching sessions without compromising their effectiveness, we recommend that you do only one PNF stretching exercise for the target group per training session.

When done correctly, stretching will give you more than increased flexibility. Stretch benefits include:

• Improving overall fitness
• Increased ability to master and perform exercises requiring flexibility
• Improving mental and physical relaxation
• Improving understanding of the characteristics of your body
• Reducing the risk of injury to joints, muscles and tendons
• Reduced muscle soreness
• Reduction of muscle contractures
• Increasing the elasticity and plasticity of connective tissue structures by stimulating the production of chemical compounds that lubricate connective tissue.
• Reducing the intensity of menstrual pain in women

Unfortunately, even a person who stretches regularly does not always do it competently, and therefore often does not receive much of the benefits of good stretching. The most common mistakes when doing stretching are:

• improper warm-up
• insufficient rest between sets
• excessive stretching
• poor exercise choice
• doing exercises in the wrong (or sub-optimal) sequence

Warm up before training

A standard warm-up should start with rotations in the joints, starting from the tips of the toes and going up, or from the fingers and going down. This simplifies movement in the joints due to uniform lubrication of all articular surfaces with synovial fluid. This lubrication helps your joints to more easily handle their functional duties during the main workout. You should do slow circular motion, both clockwise and counterclockwise, until the movements in the joint become absolutely smooth. You should work the following joints (in the suggested or reverse order):

1. Fingers and metacarpophalangeal joints
2. Wrists
3. Elbows
4. Shoulders
5. Torso and loin
6. Hip area
7. Hip
8. Lap
9. Ankle
10. Toes

By the end of the warm-up, you will warm up your muscles and they will become more elastic. Immediately after the general warm-up, you should do a slow, relaxing, static stretch. Start from the back followed by top part body and lower body, stretching the muscles in the following sequence:

1. Back
2. Sides (outer oblique)
3. Forearms and wrists
4. Triceps
5. Breast
6. Buttocks
7. Groin (adductor)
8. Hips (quads and abductors)
9. Ankle
10. Shin
11. The back of the thigh
12. Foot

You will find static stretching exercises for all of these muscles in many stretching books. Unfortunately, not everyone has the time to stretch all of these target groups before each workout. But even if you are on a time constraint, be sure to find an opportunity to stretch the muscles that you plan to load during your training session.

Finish your workout wisely

Completing your workout wisely isn't just about stretching. This is only part of the process. After you have completed your training session, the best way to reduce muscle fatigue and soreness (caused by the production of lactic acid during maximal or submaximal muscle tension) is a return to stretching exercises. As a result, the final part of the workout will be similar to the second half of your warm-up, only in reverse order.

The final part of the workout includes three phases:

1. Relevant physical activity
2. Dynamic stretching
3. Static stretching

Ideally, you should start the final part of your workout with 10-20 minutes of the relevant physical activity, the degree of intensity of which will be slightly higher than during the warm-up. However, in real life you may not have 20 minutes to cool down at the end of the training session, however, you should devote at least 5 minutes to a specific activity. Relevant sports activity should be followed immediately by stretching: first, do light dynamic stretching until your heart rate drops to normal, then move on to static stretching. Relevant sports activity followed by stretching will relieve muscle spasms, will reduce muscle tension, soreness and fatigue, and you will feel much better.

Light, post-workout exercises, immediately following a workout with maximum load, are more effective in clearing muscles and blood of lactic acid than completely passive rest. Moreover, if the next day you feel soreness in the muscles, a gentle warm-up will become in a great way reduce pulling muscle pain and relieve tension, even if you do not exercise immediately after training.

Quite often, there are sensations that indicate that you have reached the ultimate level of stretching. This is indicated by symptoms such as localized warmth in the stretched muscle, followed by a burning sensation (like a cramp) and sharp pain ("dagger" pain). Localized heat usually occurs at the point of maximum allowable muscle stretch. When you begin to feel it, you should take a "step back" and reduce the intensity of the stretch. If you ignore (or don't feel) this warmth, you are approaching the point where there is a burning sensation in the stretched muscle. At this point, you should immediately stop the exercise! You may not feel pain yet, but the next day it will definitely come. If you are stretching to the point of acute pain, it is very likely that the stretch has already resulted in muscle damage that causes instant pain and does not go away for many days.

Now you know everything about stretching. And there is no reason why you should avoid it!

Stretching is one of the most underrated forms of fitness. Most often it is associated with simple exercises, such as “leaning forward and touching your toes,” so its importance is often underestimated, depriving oneself of the benefits of such a warm-up.

In the process of growth and aging, changes occur in muscle tissues. Incorporating stretching into your regular training schedule will ensure even muscle growth along the fibers and increase flexibility. This will give you the ability to move in any direction with ease and provide more energy for various actions.

In addition, stretching helps to achieve:

• Improving joint flexibility
• Improving blood circulation in the muscles and joints targeted by the stretching exercises
• Increased energy levels as increased blood flow brings in more oxygen and glycogen
• Improved coordination of movements
• Increases in speed and strength

There are seven different types of stretching exercises and although some of them overlap and some are part of the standard training set, so they are not new, but it is still better to take a closer look at them and figure out what they do.

Active stretching

Swing legs to the side, a typical element of active stretching

In active stretching, you take a certain position and hold it only with the help of your own agonist muscles (prime movers). To keep the body in position, the agonist muscle groups have to strain while the antagonist muscles begin to stretch. For example, the stance characteristic of martial arts in the position of a side kick helps to stretch the adductor muscles (adductors), increases the flexibility of the athlete's body and the height of the leg during the kick.

The active stretching effect is based on a physiological response called reciprocal inhibition. If any one muscle group is held in a tense position for a long period of time, then the opposite muscle groups do not need to remain tense, so they relax and stretch. Most often, the position must be held for no longer than 30 seconds, and sometimes the results can be achieved in a shorter period of 10-15 seconds.

Active stretching is widely used in yoga classes. Martial artists and ballet dancers also use it extensively. Active stretching techniques improve performance in most sports.

Passive stretching

An example of passive stretching is a well-known twine

Passive stretching is a form of stretching ideal for performing with a partner. In this case, it is necessary that the body remains completely passive, and all actions are performed with the application of external force (with the help of a partner). When training is done without a partner, body weight and gravity are used as external forces. For this reason, passive stretching is also called relaxed stretching.

An example of passive stretching is the well-known twine. By spreading your legs as wide as possible and letting go of your body weight, you allow your feet to naturally slide further out to the sides. Studies have shown that passive stretching is ideal for muscle recovery from injury, as it is done gradually and takes some time for each position.

Static stretching

Static stretching is perhaps the most common type of stretching exercise. In this case, it is necessary to hold the body in positions requiring tension, but not causing discomfort, for about 10–20 seconds. This type of stretching is often used as part of a regular warm-up routine. different types sports, since during static stretching the body is not subjected to extreme loads. This has led to the misconception that stretching should be done during warm-up to prevent sports injuries and that stretching improves athletic performance.

In 2013, in three unrelated research projects this issue was considered from different points of view. The first study, published in the Scandinavian Journal of Medicine & Science in Sports, found that adding static stretching to a warm-up routine reduced muscle performance and caused instability, which could lead to increased injury, instead of reducing it.

A second study, published in the Journal of Strength & Conditioning Research, found that static stretching as part of a warm-up resulted in an immediate decrease in muscle performance. These findings were supported by a third study published in the same publication, which found that the long-term benefits of pre-workout static stretching exercises were negligible at best.

Isometric stretching

Isometric stretching example: "pushing the wall"

Isometric stretching is a type of stretching that uses the resistance of muscle groups caused by isometric cuts stretched muscles. Examples of isometric stretching: “pushing the wall” to warm up the calf muscles, bending forward with your foot on the bar counter and trying to reach your knee with your head, as well as stretching the biceps, resting your straight arm against the wall and applying force to it.

There is some evidence that isometric stretching exercises performed over an extended period of time contribute to the development of muscle hypertrophy (increase in volume). This is due to the fact that the resistance of muscle fibers is involved in this type of stretching.

Dynamic stretching

Dynamic stretching uses weak swings, with the help of which the body and limbs perform full complex movements. Since with dynamic stretching, the speed of the exercise increases gradually, and the range of motion remains within the comfort zone, this type of stretching is most often recommended for use as a warm-up.

For golfers, boxers, martial artists and ballerinas, dynamic stretching is part of the standard intensive training complex. In 2011, the European Journal of Applied Physiology published the results of a study in which scientists found that dynamic stretching increased performance in sprinters and other hard-training athletes.

The program for dynamic stretching from the site darebee.com (Clickable picture)

Dynamic Stretching Workout Program

Another study, published in 2012 in the Journal of Sports Science and Medicine, compared the benefits of dynamic versus static stretching for hard-training athletes. It was found that athletes who used only dynamic stretching in their warm-up performed better than those who performed static stretching exercises. However, the greatest increase in the range of motion (ROM) was demonstrated by athletes who combined both types of stretching. This suggests that better results can be achieved by composing a mixed warm-up complex.

Ballistic stretching

Ballistic stretching is a type of stretching that uses jumping and jerking movements. This form of stretching is strongly discouraged by the American Academy of Orthopedic Surgeons and is considered one of the most common causes of warm-up injuries.

To exercises on ballistic stretch you should not start without an adequate warm-up, as when doing them, your body goes out of the comfort zone. Using ballistic stretching as a warm-up is not allowed. Ballistic stretching after a good warm-up is widely used by martial artists, ballet dancers and gymnasts to expand a comfortable range of motion and increase body flexibility.

Research on ballistic exercise shows that when performed after a main workout or as a stand-alone exercise, it can help increase range of motion and improve performance. Martial artists, gymnasts and dancers know this very well.

PNF stretching

PNF Stretching (Proprioreceptive Neuromuscular Facilitation) is a set of stretching techniques that help expand both active and passive range of motion and provide significant increases in flexibility.

A study published in the journal Animal Science found that stretching exercises (including PNF stretching) after a moderate-intensity workout helped to activate muscle growth, resulting in increased muscle strength and size.

As for warm-up sets, PNF stretching is better for them than other options, since it uses resistance to the applied force, after which the muscles relax, and then re-stretching occurs. This allows for an increase in the flexibility and strength of the joints through the stimulation of four separate, sometimes overlapping reactions: autogenous inhibition, reciprocal inhibition, stress relief and the theory of pain blockers. All of this is explained in detail in a study on the benefits of PNF stretching published in the Journal of Human Kinetics.

When do you need stretching?

If you are using stretching to warm up before training, choose dynamic or PNF, all other types are performed after training, when the muscles are properly warmed up. Stretching can also be practiced as an independent training complex, performed on a specially designated day.

The bottom line is that stretching is definitely needed and will always help you achieve the best results, you just need to carefully choose when to do it and what type of stretching you prefer. Nobody forbids you to do various exercises stretching, not just sticking to one specific type. But do not forget to consider possible undesirable consequences in order to maintain the health and elasticity of your muscles.

Be sure to read about it

Ballistic training is commonly used by athletes to develop explosiveness and strength. By accelerating and releasing weight into free space, the athlete's body gains fast muscle fibers that are directly responsible for growth and strength. Ballistic movements require the central nervous system to coordinate and produce the most strength in the shortest amount of time.

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Jump squats

Jumping squats build strength, speed and strength and improve your strength development rate. High-speed movement will fire up your nervous system, increase neural output and muscle recruitment. To perform a jump squat, start at correct position squat and jump vertically off the floor, returning to starting position in a controlled manner. They can also be used at the start of leg workouts to improve performance.

Push presses

Pushing is similar to the military press, except that the movement starts at the legs. Start in a standing position with a barbell at the height of the collar bone supported in your hands. Do a quarter squat, plunge quickly, then explode until the thigh is fully enlarged. As you begin to finish your leg, focus on pushing it down like your shoulder press. Once the bar is past your forehead, block the overhead bar completely. All joints from the floor to the wrists should be fully in action and the weight locked overhead.

Kettlebell exercises

Kettlebell exercise builds strength and endurance, improves heart rate, and strengthens grip. Basic movements, such as swing, snatch, clean and snatch, immediately engage the entire body. Many traditional ballistic exercises can be performed with kettlebells in addition to special kettlebell movements such as swings.

Before incorporating ballistic movements into your workouts, it is best to build strength with closed chain movements. Improve your form and technique before moving on to more advanced positions or loading up weights. Work with a trainer or experienced trainer to ensure that each exercise is performed correctly. If for any reason you experience any pain, stop exercising immediately and seek medical attention.