Against all logic and reason, I sometimes find myself feeling a little
twinge in the heart of patriotism to my home country of the United States
of America & # 8212; but, most often in the context of criticizing its
institutions so that it can relieve guilt and discomfort that has been on
the & # 8221;.
On a similar note, while I have great respect for the culture of the
Russian Federation and its surroundings, I'm not quite as enamored with
Eastern Europe as some manospherians are nameless, with some exceptions in
certain selected areas.
Like most of the return of kings, I hate communism in all its forms, and
just cause. However, with interests and career I have, I d be remiss if I n
t the point that there were two things that the Soviet Union has done very
well & # 8212; music and weightlifting.
Music is, of course, entirely beyond the scope of this article (I advise to
look in the Ensemble Alexandrov myself), but Weightlifting can be discussed
in depth.
And without further ado, here are four weightlifting performance techniques
that were developed either in the Soviet Union or in the States of the
former Soviet Union, and can be used immediately in your lifting efforts.
1. Flexion PNF
Also known as proprioceptive neuromuscular function & # 8221; is
essentially where it flexes / greenhouse muscles as much as possible to
call the muscle fibers more at stake and more muscle fibers involved. in a
lift will of course lead to a greater increase in strength. In fact, one of
Russia's biggest exports Pavel Tsatsouline, making PNF can instantly make
you able to raise another 5-10 pounds you Couldn t before.
When you're doing a lift, just grip the bar as tightly as you can, and
tighten the buttocks as hard as you can. This will cause a radiation (see
below), forcing other muscles of the arms and lumbar-pelvic-hip complex and
tense up, giving you an overall increase in muscle strength.
2. Grease the Groove
In general, Olympic lifters seem to follow a pattern of high intensity /
load, low and moderate reps sets spaced throughout the day. Paradoxically,
doing high repetitions can also provide some benefit to the strength and &
# 8212; not so much to increase the strength of muscles, but the formation
of the central nervous system to be used in particular move you make.
In other words, to build strength, you can do high repetitions program and
moderate weight, as this will form the central nervous system to become
used to & # 8221; movement and therefore easier for you.
However, a problem arises that & # 8212; do too many repetitions with a
weight close to your maximum can lead to compensatory movements and
therefore injuries (ie arching or twisting the back to get a lift, to cite
one example), and do many repetitions with a goal defeats lightweight type
of strength training first.
There is a way to both lubricate the throat to get the neural benefits of
repeated games and build strength as well, and it happens to be the next
entry.
3. FALL
Going back to Pavel Tsatsouline of example, it does not refer to this
technique by name, just as long as it refers to brazenly as something of a
Potemkin Village & # 8221; Fitness. Namely, the Spetsnaz unit in
Afghanistan had sometimes impress the military officers by putting a
Herculean performance that were muscled ordered to specifically show said.
One of their tasks was to build their muscles to be as big & # 8212; but
still functional & # 8212; as possible, a goal that was achieved with the
downward adjustment.
To do this, start with your whole representing a maximum without over 2-3
repetitions. Then drop 5 pounds and do another set of 2-3 repetitions. Then
another drop 5 pounds. And another, and so on and so on. You can literally
do this exercise until you re just raising the bar. This technique causes
both a representative and a maximum of repetitions, the only drawback being
that it takes a lot of time to do
4. Cycling (no steroids!)
Also known as periodization is a technique in which you need to do
something that might seem a bit paradoxical. Once you have reached a
plateau in training, lower the weight to a light intensity, and the cycle
repeats.
Slowly, over a period of 8-10 weeks, you should go back to where you were
before, and you may find you a new personal record.
Vidanya back, and good luck with your training!
More: 3 High Rep ways lifting can improve your routine
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