출장 마사지가 여행 관련 부상을 예방하는 방법
관련 부상을 예방하는 방법 출장에 마사지 요법을 포함시키는 것은 스트레스를 해소하고 휴식을 취하는 좋은 방법이 될 수 있습니다. 많은 여행자들이 장거리 비행, 스트레스가 많은 회의, 바쁜 일정으로 인해 출장 중에 피로와 긴장을 느낍니다. 다행스럽게도 비즈니스 여행객이 휴식을 취하고 생산성...
There are two main facets of athletic development: excellent nutrition and progressive training. Assuming you have your nutrition plan tuned with the correct amounts of calories, protein, carbohydrates, and healthy fats, your training protocol is all that stands between you and reaching your full potential in both athletics and health and wellness. in general. Unfortunately, when many people begin a training regimen of any kind, they have little information to guide them in designing their exercise program. While there are an almost infinite number of strength training protocols available, this article discusses a principle that is fundamental to all effective resistance training programs. The concept of double progression is the foundation of continuous progression in strength and muscle gain, and yet it is an almost unknown idea outside of serious powerlifting circles. Learn to understand the practice of double progression and how to incorporate it into your resistance training program and the results will be well worth the effort!
The double progression concept involves, as the name implies, two different but parallel routes to strength and muscle gain. The first is to gain weight. If you can lift more weight this month (for the same number of reps, in the same style, etc.) than you did last month, your strength has increased in that time, and in many cases your muscle mass as well. The second path of progression is in the number of repetitions of an exercise that can be performed. If you can lift the same weight for more repetitions this month than you did last month, then your strength has improved again with a similar increase in muscle mass.
Unfortunately, the fact is that you can’t just increase the weight or reps indefinitely. If you try to add more weight each week, you’ll soon find that your body can’t keep up, even when you add very small amounts of weight. In the same way, if you try to add more reps each week, you’ll also hit a wall in terms of progression, and for reasons beyond the scope of this article, you’ll also see little to no muscle growth as the reps pile up. Luckily, there is a solution. Double progression incorporates both weight increases and repetitions in a focused and disciplined manner, ensuring multiple paths of progression and providing the opportunity for virtually continuous improvement.
The first step in designing a double progression plan for an individual exercise is to determine a repetition range that you know will produce strength gains. Unfortunately, that optimal range varies from person to person and, in fact, can even differ between muscle groups within a single subject. The key to finding your range is to simply try different options and see which one works best. This process can take a long time, but it produces extremely valuable information.
I’m going to list my personal rep ranges so you can develop an idea of how to start researching yours. From experience, I know that most of the muscles in my back (latisis, trapezius, erector spinae, etc.) produce the most consistent strength gains over time using a three to six rep range. However, my shoulder muscles (deltoids) require a higher rep range of around five to eight. The difference in ranges may seem insignificant, but through trial and error I’ve found that, for example, my progress on rowing exercises slows or even stops if I use sets longer than six reps. Trying to regain strength using sets of eight is, for me, essentially pointless. Similarly, when performing the overhead press, which strongly engages the deltoids, I found that performing sets of less than five reps leads to a rapid plateau. While sets of five to eight reps are effective, sets of three produce little to no success. Experimentation is essential to determine your optimal repetition range, but the time invested is well worth the valuable data you’ll discover. On the other hand, if you’re just starting out and inexperienced, just choose a rep range between six and twelve. From there you can try different ranges as you feel more comfortable.
Once you’ve determined a productive rep range for each exercise, you now need to find a weight at which you can start working your progression. One method used to get to a starting weight is to find your max capabilities in the desired repetition range and then decrease from there. Of course, any time you are working to the point where you can no longer lift a weight, a spotter is required to ensure your safety. Once you have a safe mechanical and/or human safety system, work your way up in weight until you reach a point where you cannot successfully complete a set. For example, if I choose five to eight reps as my optimal bench press range, I’ll need to figure out the maximum amount of weight I can lift for five reps, also known as my five reps max (5RM). After appointing an experienced spotter to catch the bar when I miss, I’ll begin lifting in sets of five reps with adequate rest in between, lifting the weight between five and twenty percent on each set. With some weight, say 210 pounds, I won’t be able to safely complete all five reps. I might get three or four and then be forced to stop. The weight used in the previous set is then my 5RM. For this example, we’ll say it was 200 pounds.
Now that I know my maximum weight for a set of five, I need to find my starting weight for my progression. Generally one does more than a single series of each exercise. So for this example I’ll choose three sets of five to eight for the bench press. Total volume (set times reps) is another variable you can adjust over time to produce the best results. Some people respond better to a higher volume and many do better with a lower volume. Start somewhere in the middle with two to four sets and work from there. When beginning a new double progressive cycle, it is best to underestimate your starting weight to give your body time to adjust to the new regimen. With a 200 pound 5RM, I’ll start the cycle with 160 to 170 pounds, or 80% to 85% of my 5RM.
To execute the double progression, my first workout will consist of a good warm up followed by three sets of five to eight reps at 160 pounds. During each set, I will try to complete all eight repetitions. If I can’t succeed with eight reps in all three sets, I’ll use the same weight next week and try again. However, if I do eight reps in all three sets, I’ll increase the weight by five pounds during my next training session. I may be able to hit all three sets of eight successfully again at 165 pounds, which will prompt me to add another five pounds for the following week. However, at some point I won’t be able to complete eight reps in all three sets. At that point, my goal would be to add at least one rep each week until I hit the target of eight reps per three sets again. Then more weight will be added, the reps will drop back down, and the cycle continues.
Double progression combats plateaus and allows for multiple avenues of progression by accounting for both increases in the weight lifted and the number of repetitions performed. By establishing a rep range that you know is effective for you, you can achieve strength and muscle mass gains more efficiently while constantly increasing the working weight to compensate for your new abilities. Progressive resistance is essential to produce increases in strength and muscle mass. These assets are extremely valuable to both men and women, regardless of their age, condition, or previous activity level. You will gain confidence, functionality, and self-esteem through the use of a properly designed progressive resistance exercise and nutrition program. Don’t be intimidated by the numbers or the challenges of lifting weights. Start slowly, do your best, and discover skills you never knew you had!
관련 부상을 예방하는 방법 출장에 마사지 요법을 포함시키는 것은 스트레스를 해소하고 휴식을 취하는 좋은 방법이 될 수 있습니다. 많은 여행자들이 장거리 비행, 스트레스가 많은 회의, 바쁜 일정으로 인해 출장 중에 피로와 긴장을 느낍니다. 다행스럽게도 비즈니스 여행객이 휴식을 취하고 생산성...
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