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the systematic application of physical exercises

 

Weightlifting push dangerous
TRUTH: push-lifter can be dangerous.

5 tips from Arnold Schwarzenegger

 

What is a typical American success story, knows Arnold Schwarzenegger, who came to the United States at the age of 21 years. Then he was very young teenager, he was practically no money, but his ability to speak in English is poor.

However, this guy from Austria possessed such qualities as self-confidence, ambition and hard work. As a result of his exhausting workouts, endless work over a seven times, Arnold became the winner of the popular contest "Mr. Olympia". Schwarzenegger later became one of the most beloved actors of guys from all over the world. He was able to achieve great success, to earn hundreds of millions of dollars, and everything else has to become governor of California.

At that time, when Arnold was engaged in bodybuilding, increasing their muscles through training, people knew little about what technique is best used in the classroom. That is why many of the techniques of the old school of bodybuilding, most often been associated with the success of a famous athlete. Read more

In today's world situation has changed dramatically. Today, thanks to numerous studies, we already know what tactics should be used in training and why it should be done. There was a whole science of bodybuilding, which helps us to understand all this.

This article aims to help you understand exactly what was the key to success for Arnold's bodybuilding. Here we look at a few tips from the most famous actor, the ex-governor, a businessman and a successful man Arnold Schwarzenegger.


1.Pamping

Arnold often for their practice using this technique as Pumping. This method is a performance of physical exercise, after which the muscles as though broken. In humans, there is a feeling that his muscles immediately become huge, pumping blood.

 

Such a state can be achieved best when the number of sets with a large number of repetitions, which may reach even 40-50.

The process is as follows: human vein compressed contracting muscles. Veins The challenge is to take blood from the working muscles. When this does not stop the artery supplying blood muscles, thus increasing the amount of intramuscular blood plasma. It is these plasma and penetrate the space between the capillaries in muscle cells and blood vessels (an intermediate region).

Fluid accumulates in the intermediate region, resulting in a difference between the pressure in the intercellular space and the pressure inside the cell. Because of this difference in the plasma seeps back into the muscles. One result of this process - the blood collects in muscles, due to which they swell. It's very simple and proven science.

To a certain motion picture «Pumping Iron» Arnold Schwarzenegger spoke about Pumping approximately as follows: the feeling when there Pumping - it's a feeling, from which you get a real buzz. For example, in the gym you shake your muscles. During exercise muscles become so solid that there are thoughts that the skin would break. It's the coolest feeling imaginable.

Most people believe that Pumping refers to a temporary state of man, it's just his feeling. But we should recognize that this view is not entirely true. Research was conducted, which showed that protein synthesis is stimulated cell hydrated, which, moreover, also inhibits the process of decomposition of proteins.

From this, it can be concluded that muscle hypertrophy is largely dependent on the balance of protein. Thus, it is possible to synthesize muscle protein more than split it, and your muscles will grow.

How is it that explain the hypertrophy caused by swelling? There is also a trivial all - when the amount of liquid increases in muscle tissue, this results in stretching the membrane. Muscles are trying, as it were, to defend against such attacks on their integrity. As a result, the muscle structure is strengthened and enhanced.

Unfortunately, even today's technology is not yet able to determine whether Pumping indeed leads to the anabolic effect. However, there are some reasons to say so. And in the end, Arnold Schwarzenegger believed it, and now we see the result.

Often Pumping condition can be achieved by performing exercises with a short amplitude and a slightly increased rate. The conclusion is that if you have a desire to build muscle, do not be afraid to take advantage of training this technique as Pumping.

2.Concentration of attention to their muscles

Arnold Schwarzenegger is of the view that resistance training is not trivial lifting weight from one point to another. According to a famous athlete, weights are designed to achieve the ultimate goal. The most important thing during training - is how your muscles are reduced.

 

Strange as it may sound, but Arnold believed that between the brain and the muscles there is a close relationship, which is developing, it is possible for a short time to pump up his muscles. During a workout should always think about your muscles, the process of their work. Thus, the condition of the muscles will be improved each time, this theory was confirmed by numerous studies.

an experience in which a few people participated was held. The group wishes to perform two approaches exercises. Then they were given a rest, and then they had to re-start the exercises. Only this time they were given clear instructions on what to pay particular attention to what and how to do.

According to the results of electromyography, it became clear that human muscles were significantly increased during the second training session, when the connection has been involved "brain-muscle". In simple terms, the muscles grow much faster when you concentrate your attention on the work over them.

For best results, do not think more about where to feel maximum muscle strain, but about where you should feel this tension.

For example, you make the vertical thrust block to the chest. In this case it is necessary to focus on lowering the weight down, including the work of only the upper back muscles. Think of your muscles to the point until you reach the lowest point of the movement. At the end, you can squeeze the shoulder blades together and you feel like there is a reduction in side muscles.

When you release the weight, latissimus should maximize the strength to resist the weight of gravity. To conclude the exercise, you should be feeling the full stretch of the broadest muscle. If this happens, immediately proceed to the new repetition exercises. You concentrate your thoughts again, thus increasing the muscle stimulation.

It should be noted that the studies were carried out on several muscle groups. The experimental results have shown one thing to focus on a certain muscle group directly affects their growth. More info

Of course, not always easy to think of mice, back, shoulders, etc. It is easier to focus on the muscles of the legs and arms. However, do not give up, continue to train hard and success will come with time.

3. Visualize in your mind muscles work

During training Schwarzenegger has often used this technique as visualization. In his mind, Arnold imagine what should be his muscles eventually. Also, he mentally imagined how it should look like muscles at the end of a regular workout.

 

Popular American actor once told about the technology arm muscles pumping. He said that during each workout imagined his biceps are powerful, enormous. In his mind, he lifted a huge weight, representing a superman.

A little later, the visualization technique was approved in terms of the science of bodybuilding. It has been proven that visualization is able to improve the motor skills of a person when he is not even doing any exercise.

To explain this phenomenon is difficult and it is certainly no one can do. However, there are some theories that explain the positive effects of the use of visualization techniques. It is said that during the occurrence of a mental image of the human head, it immediately activated movement path in the same degree as that in a normal motion physical method.

In addition, experiments have shown that imaging, as well as practical exercises lead to the same neurological changes. Although scientists could not find consensus, as there is the assumption that these changes are taking place in different parts of the brain in this matter.

Today it is proved that the rendering has a positive effect on exercise with weights. One of the most recent research is literally struck by the whole world. According to its results, the athletes were able to increase the ability to achieve maximum muscle contraction only by the fact that during the holidays to visualize in your mind how they do this or that exercise.

Furthermore, study participants were able to significantly increase the number of repetitions after using visualization techniques. This leads to one conclusion: mental visualization of the most workout process can significantly improve the ability of the athlete.

The positive effect of visualization in building muscle is often due to improved neuromuscular communication. Perhaps this is the case, although there is another reason for such exposure - it is motivation, which is enhanced by the visualization process. Further motivation helps to achieve better results.

From all the above it should be remembered - you need to create a mental image of how you're pumping a their muscles. Really imagine how your muscles grow and become enormous during training. The result was not long in coming.

4.Poziruyte much as you can

In almost all movies about Schwarzenegger, you can see a young Arnold, posing in front of a mirror. He has not only poses after the training, but also during exercise between sets.

 

He posed in front of a mirror, posing with other athletes took poses for a film, etc. For example, in the movie «Pumping Iron» American actor posed with Franco in the shower, in Venice, he posed with famous athletes from the gym Gold's Gym. And it was not just a desire to Arnold show everyone what he inflated guy. Schwarzenegger did it deliberately, thinking that this makes it harder and muscles strong.

Of course, Arnold took part in various competitions, and it was important to improve their skills presentations. Indeed many bodybuilders in competition win simply because it is better to demonstrate the beauty of their muscles than other athletes.

However, Arnold was convinced that pose also promotes the growth and strengthening his muscles. In his view, pose favored achieving its best results. Apparently, even then Schwarzenegger knew that it has scientific evidence.

Dr. Mel Siff, published his unique work "Supertrenirovka" concluded that the pose is really a great benefit. According to him, posing - it's the same training, but without load.

To date, this issue is still under study, but there is already some evidence that pose a positive effect on muscle growth.

There is a version that the adoption of posture improves neuromuscular control, thereby developing communication, which we have already mentioned in this article - communication "brain-muscle". Regular exercise contribute to the fact that a person learns to minimize their muscles. And this, in turn, helps to generate enormous power in the process of working approaches.

Everything else, pose helps to concentrate on certain muscles during subsequent exercise. So never be afraid and do not hesitate to pose. This is not a simple bragging guys who want to show off in front of girls or other teens. Posing - the lot of strong people striving to achieve this goal.

Posing as much time as you can. Let it be a few minutes or a few times a day, but do it without fail.

5. Develop muscle mass

In the opinion of Arnold Schwarzenegger, bodybuilders and workout paurlifterov have largely different from each other. He believed that bodybuilders should have and use in their arsenal various training techniques. They may vary depending on the individual qualities of the person, depending on the complexity of exercise, etc. Arnold is also of the opinion that the ideal physique can be achieved by strength training. Of course, there are many other techniques and methods, but weight training is rightly considered to be one of the most important in order to achieve this goal. Schwarzenegger said that the basis of bodybuilding is muscle mass development that is achieved by lifting the maximum weight.

 

How can this statement used to practice himself, Arnold? Much time is devoted athlete long training sessions. During training, he gradually moved from the average number of iterations for more, using a light enough weight for him. Such training he performed four times a week.

The remaining two days he devoted to exercise power. During such training, Arnold swung a certain group of muscles, as if checking her endurance. For example, checking his quadriceps endurance athlete doing squats, checking the strength of the pectoral muscles, he was doing bench presses. With this tactic, Arnold Schwarzenegger was able to achieve excellent results and set many personal records.

So, for many people it remains unknown the fact that in 1964 and 1965, Arnold won two competitions in weightlifting. And this is the athlete, the bodybuilder who is not specialized in weightlifting. Just great results: the best in the bench press standing barbell - 120 kg in the snatch - 110 kg, bench press - 200 kg, it becomes - 308 kg, etc. Therefore the results can only wonder and admire..

According to some studies, training with small and medium reps more effective than a high number of repetitions. The average number of repetitions is about 8-12 times. At the same time, other studies show that training with high reps with light weight is equally useful as a class with a heavy weight. Although it is more about the people who have just started to play sports.

In any case, light weight can not be ignored. Moreover, for best results it is recommended to combine light weight with a heavy. You should also vary the number of reps per set - from low to medium, medium to high.

Result

Sure, Arnold Schwarzenegger has achieved great success in his life. And in the world there are not too many people who will be able to repeat the success of a teenager from Austria. Although in reality, nothing is impossible. There is even a saying that success is seeking someone who is the most successful way to achieve the best results.

As mentioned above, Arnold in his youth a lot of things could prove a scientific point of view. However, he continued to do the exercises, feeling that this contributes to the growth and strengthening his muscles. If any reception or equipment worked, Arnold included them in its arsenal. Thus, an athlete used a method of trial and error, learning from both our own and others' mistakes. All the technology he used in practice, learning from their own experience that helps him as quickly as possible to increase their muscles.

Therefore, this success can make you. Do not be afraid to experiment, do not be afraid to try new techniques. Remember the first reception of Arnold Schwarzenegger - Pumping. Perform the exercise to the end, until you feel that your muscles as if torn. Concentrate your attention on the muscles, mentally visualize their work, as they grow and expand. Remember to pose in front of a mirror, in front of friends, during training, after them, all the time, only when possible. And finally, develop muscle mass.

Listen to the above mentioned tips and you will be able to achieve great success in your training.