http___bodytime.bg_svobodni-tejesti-ili-mashini-chast__1.xml
http___over-training.com_training-and-exercise-principles_principles-of-training-2_.xml
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Предимства и недостатъци на свободните тежести: Свободните тежести са любими на повечето сериозни бодибилдъри, защото правят тренировката много по-ефективна. Други предимства са: ➡ Универсалност. Свободните тежести могат да бъдат използвани при най-различни упражнения за цялото тяло. ➡ Функционалност. Със свободните тежести сте в състояние да изпълнявате всички естествени движения- клякане, завъртане на тялото, вдигане на неща над главата си и т.н. ➡ Силово изграждане на цялото тяло. Може да тренирате специфични мускули, докато в същото време използвате и малки стабилизиращи мускули, които не са ефективни при машините. Така горите и повече калории. Свободните тежести имат следните недостатъци: ➡ Упражненията с тях са по-трудни за изучаване. Използването на свободни тежести изисква умения и координация, така че може да имате нужда от инструктор в началото. Добрата техника на изпълнение е по-трудна за постигане. ➡ Риск от контузии. Всяко грешно движение може да доведе до травма. ➡ Объркване. С машините знаете точно какво упражнение правите и какви мускули натоварвате. С дъмбелите има толкова много упражнения, които може да изпълнявате, така че може да се чудите откъде да започнете. Когато правите своя избор имайте предвид следното: ➡ Ако сте начинаещ, използвайте машините, докато не се почувствате по-сигурни в движенията си. ➡ Ако бързате, давайте с машините. Тренировката с тях е по-бърза. Ако имате време, хващайте дъмбелите. ➡ Ако тренирате вкъщи, използвайте свободните тежести. Машините са скъпи и изискват голямо пространство.
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Principles of Training Compound vs isolation exercises Compound exercises are defined as multi-joint exercises that involve more than one joint (the squat for example is a compound exercise that involves the hip, knee and ankle joint) Isolation exercises refer to exercises that involve only one joint. Leg extension is an example of an isolation exercise as it only involves the knee joint. During compound exercises more muscles are utilised and therefore more weight can be lifted. I personally like to stick to compound movements for most of my workout as they work more of the body and utilise more muscles so you are working harder. I use isolation movements at the end of my workouts as finishing moves to really pump the muscle with blood to create that pump sensation that helps stretch the muscles. Hypertrophy Hypertrophy refers to muscular enlargement brought about my resistance training. There are many different methods that can be used to achieve hypertrophy. Free weights – dumbbells, barbells Resistance machines- fixed path or cables body weight exercises Water My personal preference when training is using free weights however if starting a new exercise regime it is better to start with resistance machines to build up your strength gradually before progressing onto free weights. Resistance machines pros and cons - They’re supportive. Most machines provide support, which is great for people who need help when learning new exercises. It can also be good for people doing rehab from injuries or those who want to lift heavy weights without a spotter. - They’re easy to use. Because most machines work on a fixed path and have instructions and diagrams posted, it’s easier to use good form. - They save time. It usually doesn’t take as much time to change weights on machines as it would for many free weight exercises. - They’re less intimidating. Trying to figure out what to do with a bunch of dumbbells can seem impossible. With machines, you know exactly what muscles you’re working and how to do the exercise correctly. On the other hand, machines do have disadvantages such as: - They’re too supportive. Because you have so much support, you use fewer muscle groups at the same time. This means you burn less calories and work the body in a less functional way. - They’re limited. Most machines offer one exercise for one part of the body, which means having to use multiple machines for a total body workout. - They don’t allow you to work on weaknesses. Many machines require you to use both arms or legs to move the weight, so if one side is stronger than the other, that side may do more work than the weaker side. - They don’t allow the body to work naturally. Because many machines work on a fixed path, there’s not much room for working the body throughout different planes of motion.. The Pros and Cons of Free Weights- Principles of Training - Versatility. Free weights can be used for a variety of exercises for the entire body, so you don’t have to move from machine to machine to work different muscle groups. - Functionality. With free weights, you’re able to move the body through natural motions as well as through a variety of planes allowing you to mimic movements you do in real life like squatting, lifting things over your head and rotating the body. - Building whole body strength. Because you’re supporting your own body, you can work on specific muscles while involving smaller stabilizer muscles that can get neglected with machine training…this can also help you burn more calories during your workout. Like machines, free weights also have some disadvantages: - They’re hard to learn. Using free weights requires skill and coordination, so you may need some instruction when using them for the first time. Good form is harder to achieve without the added support from machines, so there’s a higher learning curve with free weights. - Risk of injury. Because there isn’t a fixed path when using free weights, it’s easier to put your body in the wrong position, which could lead to injury. There’s also the risk of dropping the weights, especially if you’re lifting heavy. - Confusion. With machines, you know exactly what exercise you’re doing and what muscle you’re working. With dumbbells, there are so many exercises you can do, it’s easy to get confused about where to start. With strength training, a variety of tools is often the best way to get an effective workout. When choosing your own resistance, consider the following: - If you’re a beginner: stick with machines until you feel more comfortable with the movements. - If you’re in a hurry: go with machines. Workouts are generally more time-efficient when machines are used. If you have to wait in line, however, choose free weights. - If you’re rehabbing an injury: stick with machines since they offer the most support, but always follow your doctor/physical therapist’s advice. - If you hate lifting weight: you might find machines are easiest to use. Information taken from http://exercise.about.com/cs/weightlifting/a/freeweights.htm and Active IQ Academy LTD Principles of Training (2) Principles of Training