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提升力量训练的关键

2017-10-23 09:29:00   访问量:

湖南弟兄体育文化有限公司,湖南长沙体育器材,体育用品,户外路径,健身器材,跑道场地施工,万博manbetx官网,PVC地板,户外健身器材,体育器材,场地施工,长沙户外路径
去到健身房训练的人都各有目标,有的人希望自己练的健美一些,肌肉好看块头大,有的人希望改善心肺,肌肉耐力,有的人想要把身上难看的脂肪消减一空,不同的目标都会有不同的训练方式和特点!今天要给大家介绍最大肌力训练!
什么是最大肌力
  最大肌力(肌肉产生的最大力量):是指在进行肌力训练时 (例如使用杠铃)只能举起一次的重量。也就是你的最大力量!

最大肌力的重要性
  最大肌力训练是一个肌力及体能训练最重要的一部分,我们如果把身体比做赛车,最大肌力训练就是把引擎升级的过程,一位赛车手有再高速的技术,如果车子的引擎无力,在赛道上很难发挥技术。
  每个运动爱好者都需要最大肌力
球类团队运动项目:
  肌力水准越高则跳跃、冲刺、变换方向、落地缓冲、煞车变速的能力越好
长距离耐力与铁人三项:
  肌力水准越高则有较高的运动经济性、较好的身体吸震缓冲能力
力量爱好者:
  好的肌力水准能让你举起更重的杠铃、能用更大的重量进行训练
健美爱好者:
  好的肌力水准可以让你用更大的重量来进行肌肥大训练、累积训练总量

一、如何逐步提升肌力
  如果目标仅是以提升最大肌力为目标,其原则是:“高量低强度周期与高强度低量周期的顺序轮流”,高量周期提供身体可观的肌耐力与肌肥大后,可作为后续高强度低量周期用以发展最大肌力的基础,而最大肌力提升后又可成为下一轮肌耐力与肌肥大的基础!
二、最大肌力的关键是强度
  最大肌力的关键是强度,必须达到1~6RM(85%1RM以上)的范围。
  这是为了大幅徵召快缩肌纤维,所以重量一定要重,快缩肌纤维才会被迫开始用力,如果忽略这一个事实,很容易导致进步受阻,许多选手和教练都喜欢练的很累,但忽略一件事,就是如果强度不够高的话,练得再累也不容易增加最大肌力
  中低强度高反覆的训练效果会集中在肌耐力和肌肉生长,选手会觉得身体变壮,耐力变好,也会有些许力量提升,但是最大肌力进步不会有太多改变。
  使用比较高的强度比起较少的强度更有效增加最大肌力。操作较少的次数与组数能让你使用较高的强度,使用较少的组数也比较多的组数能选择更重的重量,因为强度与训练量呈现反比关系,如果想要使用很高的强度却想把次数或组数拉长是不可能的,那会降低所能举起的重量。最大肌力训练对疲劳非常敏感,每组之间有较多的休息(5分钟)能让你持续举起大的重量而不会疲劳,故高强度、低训练、少组数、充分休息是这个周期的特征。
三、小结
  1.肌力水准越高=人体运动能力越高
  2.最大肌力的关键是强度
  3.操作原则为高强度、低次数、少组数
摘自健身吧,湖南弟兄体育为您编辑。

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