It's the most important part of training

1. Gradual increase in load

2. Series and repeats

3. Full range

4. The quality of muscle contractions

5. A break between shows

6. It's the right way to breathe

7. Subject: Title: Subject to the provisions of this Agreement

8. It's a stretch

1. Gradual increase in load

There's only one way you can force your muscles to grow by putting the bar higher and higher. You can use different ways of progression: increase the weight, increase the number of rounds or repetitions, shorten the intervals between rounds, introduce different rhythms. Muscle growth is only possible by constantly providing them with growth stimuli. Muscles adapt to load or volume rather quickly and stop growing. It all depends on what you want to achieve. If the stimulation is insufficient, the muscles won't respond to it.

2. Series and repeats

In practice, in order to best engage muscle fibers for work, this number of series is sufficient. It should be remembered that for large muscle groups, e.g. back or chest muscles, more series can be used during the course of a single training unit. To be considered effective training, certain effects should be induced hypertrophy if someone is interested in building muscle or increasing strength by engaging more muscle fibres in a single movement. This will stimulate the muscular stimulation of the body when exercising.

3. Full range

This is the only way to fully affect both the whole muscle and individual muscle fibers. Strength training should be done in full range of motion (except in situations where a partial range is required). Full-scale work improves overall performance and protects the muscles from injuries such as tearing or pulling. This means that each muscle group must be stretched as much as possible and then shortened to full muscle contraction.

4. The quality of muscle contractions

Therefore, in order to achieve the best results, all attention should be focused on maintaining the right posture, the right tension, and the control of movement trajectory. During training, you should feel and control the tension of all the muscles involved in the work, rather than focusing on lifting the greatest possible load. The essence of training is full and quality muscle contractions. This is the effect of strength training.

5. A break between shows

In the first case, the muscles will not recover adequately, and in the second, their tension and stimulation will decrease and therefore they will not be able to respond appropriately during the exercise. During the warm-up series, there is no need to take 23 min breaks, but after switching to the strength training series, too short a break will cause a drop in intensity. It should be remembered that the essence of hypertrophic training is to engage and partially destroy as much muscle fiber as possible.

6. It's the right way to breathe

It's not surprising that most people breathe incorrectly when they're exercising. There are a lot of muscles that work when they breathe. Among other things, they can stabilize the figure during exercise. You need to direct your breath into the trachea (repeat breathing). The trachea is one of the stabilizing muscles (core), and the tension of this muscle, along with the rest of the core, protects the internal organs and allows you to carry much more weight. And breathing is an instinctive process.

7. Subject: Title: Subject to the provisions of this Agreement

However, the greater the intensity, the longer the regeneration period needed for the body to grow and rest. Each muscle group is also regenerated at a different time. In each case, intensity and volume of training will be conditioned by the time it takes to restore the chemical balance in muscle cells, remove the residues of breakdown products and replenish the glycogen stores. Ultimately, the goal of strength training is to increase muscle mass.

8. It's a stretch

However, they may lose their flexibility, which leads to reduced range of motion. Dynamic stretching before training allows you to train with more tension. If you do the exercises technically correctly, it also affects the increase in flexibility. Their stretching is under the influence of antagonistic muscles. So if you do exercise with full amplitude of movement, it increases the speed. And here it's a better choice for static stretching. However, it only takes 10 minutes for the effects to be satisfactory as well. The muscles, tendons, ligaments and joints are flexible stretches.