What kind of effect is there in 'Super Slow Muscle Training', which is very slow muscle training?
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“ Super Slow Strength Training ”, which takes a long time for one exercise than regular muscle training, is a method that can reduce the number of repetitions, save a lot of time, and show great results. Brock Armstrong, who loves the training and scientific effects of super slow muscle training, says hotly.
How to Do Super Slow Resistance Training
https://www.quickanddirtytips.com/health-fitness/exercise/how-to-do-super-slow-resistance-training
Super slow muscle training is not new, and was already mentioned in an article in the magazine 'Strength and Health' published in 1962. The method shown in this article is 'Take the weight up for 10 seconds and lower it for 10 seconds.'
According to the standard protocol of the exercise equipment maker Nautilus , the muscle training “takes the body part close to the center of the body for 2 seconds, and after 1 second of rest, It is common to repeat a series of actions of 'performing efferent movement' in 4 seconds to keep the body part away from the center of the body 8 to 12 times. With this method, it takes 56 to 84 seconds to perform one training session. On the other hand, Super Slow Muscle Training is to perform an afferent movement for 10 seconds and an efferent movement for 10 seconds four to six times.
Ken Hutchins, who spread the super slow muscle training, studied in elderly women with osteoporosis in the 1980s. Hutchins believed that the standard muscle training was 'safer than the regular muscle training,' as malfunctioning can occur. In fact, when I was asked an elderly woman to do super slow muscle training, the subject's muscle strength was dramatically improved.
The unique part of Hutchins's super slow muscle training is that it does not require 4 to 6 repetitions as before, and one set of muscle training is good. However, the training needs to be done until the muscles reach their limits, and just because the number is low, it does not mean that training is easy.
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The purpose of Super Slow Muscle Training is to create a strong tension in the muscles. Tension in the muscle is directly related to the amount of fiber that contracts. Myofibers are produced from thousands of myofibrils, composed of myosin and actin , a type of protein. Muscles contract and stretch as myosin and actin move toward and from each other, but if the contact between them increases with slow movement, muscle tension will be generated accordingly. This tension promotes the stimulation necessary for muscle development.
The results of experiments conducted on Super Slow Muscle Training were announced in 2007. In this study, subjects between the ages of 65 and 79 were divided into two groups, a group that trains once a week and a group that trains twice a week, and upper and lower body super slow muscle training is performed I was asked to As a result, the difference in muscle strength after the experiment was not seen in the two groups. At first glance, it seems that this research result can be read as 'The effect of super slow muscle training is not effective.' If you think that 'you can get muscle strength equivalent to twice a week even once a week,' it is It can be said that training is useful in a short time.
There is no need for special exercise equipment to do super slow muscle training. You can do it at home if you know the basics of the three exercises: squat, push-ups, pull-up or pull-down.
by Sabel Blanco
◆ Squat
If necessary, with the door handle or heavy-duty furniture to balance, stand at waist width and slowly crouch for 10 seconds until the thighs are level with the floor. It will rest for 2 seconds with the thigh and floor level and then return to its original state in 10 seconds. Don't forget to breathe this way until your muscles reach their limits and the foam collapses.
◆ Push-ups
When the palm of your hand reaches Plank's posture with the wrist coming under your shoulders, take 10 seconds and slowly bend your elbows until your chest and shoulders reach the floor. There, it stands still for 2 seconds, and now it takes 10 seconds to return to the original Planck posture. As with the squats, repeat the process until the foam is broken or the push-ups can not be done.
◆ Pull up or pull down
If you have a hanging bar at home, it is also recommended to do pull-up or pull-down. There is also a hanging bar that hangs on the door of the room, and it is OK if you place a chair under the bar to ensure safety when using it for the first time. Hold the grip of the bar and slowly pull your arm for 10 seconds until the jaws go over the bar. There, it stands still for 2 seconds and then slowly returns to its original position in 10 seconds. It is OK if it continues to the place where the form collapses or it can not physically be done while breathing.
For those who want to do more full-scale exercise, it is recommended to combine aerobic exercise such as sun worship before the above set.
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The difference between super slow muscle training and conventional muscle training is a part that has not yet been sufficiently clarified by scientific research, but it is true that any training can help improve muscle strength. People who are not good at moving slowly may find they are not good at super slow muscle training, but they are also time-saving tools, so they are likely to be worth challenging when you do not have enough exercise time.
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