Hello dear Zec+ community and sympathizers. Today we have an article for you with 5 tricks for your training. These are tricks that everyone should know, because they can positively influence your results. Have fun reading!
The eccentric phase
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There are three phases to a sequence of movements: the concentric, static and eccentric phases. The concentric phase involves tensing the muscle and moving the weight up (or away from the body), as in the bench press. The static phase is the specific contraction of the muscle to hold the weight. In the eccentric phase, the weight is moved to the starting position using controlled force.
The important thing here is that the eccentric phase is done deliberately and slowly. Many, especially beginners, drop the weight uncontrollably to take advantage of the momentum for the concentric phase. This momentum then helps one to be able to move the (often much too heavy) weight back up again. Man
Can say, this is a small “cheat”. Without this swing, it would often not be possible to perform the first few inches of the concentric phase.
The eccentric phase should be slow and controlled, only in this way can you guarantee that the working muscle is also loaded with every centimeter of the repetition.
Pauses above, pauses below
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When it comes to training safety, there’s no way around pausing for 1-2 seconds on each repetition, both before the concentric phase and after the eccentric phase.
An important factor here is joint stability. By pausing, the joints are trained and “learn” the change from concentric to eccentric and vice versa. In addition, a longer “time under tension” has a better effect on muscle growth. The longer a muscle is activated, the stronger the stimulus.
Unilateral
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Have an imbalance in your thighs? That could be because you’re always training laterally, using both legs at the same time to move a weight. This can cause the force transfer to not be equal in both legs. People often think of it as being like four-wheel drive on a car, where the forces are distributed equally to all 4 wheels. Here it is not like that.
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Even minimal differences can cause one leg to develop more than the other. In the rules we always have a stronger leg, many soccer players know this (keyword stance leg).
To avoid this, it makes sense to train your legs and arms unilaterally, i.e. separately. For the legs, this can be done very well with leg stretches, leg presses or leg curls. Of course, the weight must be adjusted accordingly. For biceps training, dumbbells should be used accordingly.
Whole body exercises
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What we mean by this are actually contralateral exercises, which involve the whole body. A classic example here is kettlebell swings with bent knees. Such exercises involve movements that are partially opposite to the actual exercise execution. For example, while performing bodyweight squats, you swing a kettlebell up and down. So you have 2 movements that are opposite to each other. With exercises like this, coordination and stability are specifically worked on and trained. Both are important factors in heavy exercises like squats and deadlifts.
Fascia Training
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You’ve probably seen an athlete or two in the gym using what’s called a “blackroll”. If you watch that person, you often see a face filled with pain. With such a roll made of hard foam or plastic, you can work on trigger points in the muscle and keep the fascia supple. Fasciae are tissue structures that surround our muscles and skeleton and provide basic stability to everything. If some fasciae are “stuck” together, it can lead to tension and pain. The functionality of the muscles also decreases. That’s why you should incorporate fascia training and dynamic stretching after exercise to stay as supple as possible.
Conclusion
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There are countless tips and tricks to improve your workouts and maximize your success. Now you have five more or additional ones up your sleeve! Many athletes and sportsmen are now starting to train again properly after the quarantine, maybe one or two tricks will help to make your training more efficient!
