New bodybuilding model-transforming angle training
Change angle training is an exercise method that uses the detailed changes in motion technology to achieve comprehensive exercise of the target muscles and develops them according to ideal requirements.
The “change angle” is basically expressed in two aspects. One is to achieve the effect and stimulation of weight on different muscle bundles or parts of the target muscle group through the change of body position during exercise;In order to achieve the purpose of stimulating the muscle bundles or parts of the target muscle at different locations.
Muscle development and amateur accumulation are the main foundations of body shape.
As far as the muscle system is concerned, the development of bodybuilding is the most fundamental pursuit of bodybuilding, for the muscle groups in each part and the internal muscle bundles in each muscle group.
In competition, the harmony between the muscle groups of the muscle system and the inside of each muscle group, and the details of the muscles, the fall is the key to success.
Therefore, the types and specific essence of action techniques in bodybuilding training are very rich, detailed, and very important.
Bodybuilding exercises are generally divided into basic movements and individual movements according to the structure of the movement and the participation of the muscles. However, technical requirements often require that the exercise weight or force be concentrated on the area and muscle parts being practiced instead.
This is the basic principle of clear muscle goals and stimulation.
This principle is actually the enlargement and expansion of the spirit of “isolated training” and “isolated action”.
For the same muscle, the principle of changing the angle training method is also a concrete embodiment and practical application of this principle.
But in general, what the angle conversion method is to achieve is a perfect state of coordinated and ideal shape of the entire muscle system.
Strictly following the transformation angle training method is a technical rule, and effectiveness is to achieve different exercise effects through modest changes in motion technology.
The so-called moderation is reflected in the posture of natural similar exercises, that is, changes in the posture of the body, and the other aspect is reflected in the angle of the line of gravity action.
The position and angle of the target muscles are changed by the change of body position and the change of the force line. This is the “change angle” training.
The preparation posture involves standing, sitting, and lying, among which “slightly” includes upright, prone, knees, and lean forward X-degree angle alignment: “sit” includes sitting, prone, oblique, arm support, etc.”Lying” includes horizontal supine, supine, supine, supine, prone, etc.
Maybe, for example, the same bench press, due to the difference in the posture of the bench press, the upper inclined bench press and the lower inclined bench press, the pectoralis major muscles that focus on the exercise are focused on:The large muscles are integrated, and the lateral wing, middle sulcus and inferior sulcus in the middle of the pectoralis major muscle are emphasized. The upper oblique bench press focuses on the upper tibia and the interface with the deltoid muscle. The lower oblique bench press stimulates the chestThe lower lateral wing of the muscle and the inferior margin groove.
These three positions of bench press complement each other, and they are indispensable. These together create the ideal dark color.
Similarly, the changes in the force action line and the action angle also create other stimulus positions and parts. The change of the force line and the force point is generally achieved by the following methods: standing distance, a wider standing distance greater than the shoulder width, equal to the middle of the shoulder widthStanding distance, narrow standing distance less than or equal to hip joint width, etc .; standing, parallel, outreach, inwardly standing, etc .: squat, full squat, half squat, micro squat, lunge squat, cross squat, Side squats, etc .; holding equipment, open grip, ordinary grip, lock grip, power-assisted grip, etc .; grip distance, wide grip, middle grip, narrow grip, etc .; grip position, forward grip, reverse grip, forward and reverse grip,Hold on, etc.
For example, the same curls, narrow grip curls focus on the long head of the biceps, wide grip curls mainly exercise the short head of the biceps and so on.
During exercise, the angle of movement must be changed frequently to develop the muscle groups and muscle groups, and at the same time give the target muscle a new stimulating effect.
In general, the basic stage is expected to use more basic movements to coordinate the development of various muscle groups of the body and the training ability and level. In addition to the basic stage, the basic movements should still be used to form training content.Some “change angle” movements that have both basic and isolated characteristics must occupy a considerable proportion. It can be said that the change of angle training is inevitable after bodybuilding and physical development to a certain degree.
In practice, the basic ability of the multi-angle training method applied to the body has been formed, but when imbalance or omission appears in the development of the same muscle group or various parts of the muscle mass.
Note that different exercises for the same muscle group are sometimes a specific reflection of the angle-change training method.
Arrange the lesson plan. There can be two forms of action arrangement for changing the angle training, one is to arrange at the same time, and the other is to arrange at different time.
See Table 1 and Table 2 for specific operations.
Training suggestion: After each lesson, aerobic exercise should be arranged for about 15 minutes.
Advocate partner training to protect and help and stimulate training enthusiasm.
Strictly implement the recommended standard of exercise volume, intensity and frequency, and avoid blindly and uncontrollably increasing the volume and speeding up the training progress too fast, and prevent excessive training and sports injuries.
Training time should be controlled within 90 minutes.
Plans A and B are the same and both obey this recommendation.
Links to the methods of implementing this lesson plan: In the training operations of this plan, in addition to the appropriate use of isolation movements, the significance of isolated training methods is basically to maximize the force of replacement movements in the target area of the target muscle group.This requires good movement awareness and ideas.
The peak contraction method is also a technical requirement, that is, when the target muscle overcomes the contraction of the contraction to the shortest possible, it is then tightened and consciously tightened for about 1 second.
In the stage of applying the angle-change training method, we will never intervene in arranging the parts and muscle groups that need priority development at any appropriate position in the lesson. Therefore, the priority training method and the lesson method can be implemented mutually.
For special purposes, or to deepen the training stimulus and obtain special training effects, when executing this plan, you can use the fast training method that has a significantly faster rhythm than the stipulation, and use the boost frequency method in the last 1-2 trials.
Relative to certain muscle groups or a part of a muscle block, a super-combined or compound group training method is performed.
and many more.
There are various methods and means in any training plan. There is no such thing as a simple method plan. The level of plan execution or the effectiveness of the plan depends on the coordination of various methods in each case.The system effect of mechanical addition of each method is derived.
Only by diligently thinking and training with scientific norms can you develop your ability.