My respects, ladies and gentlemen!
In this article, there will be no nutritional recipes or abstruse theoretical foundations of anatomy muscles. Today we talk about the technical chip called cheating , it has helped many Mr. Olympia to build their impressive form. Once it has helped them, it is easy and will help you, above all, to deal with it from A to Z.
Cheating in bodybuilding.
Just want to say that if you had never heard of such a thing like cheating , but unofficially deal you had with him.Normally this training principle Joe Weider perfectly proficient newcomers, without knowing. Now I will explain what I mean here ranting.
Very often in any gyms can observe the following picture. Come the Cubs for the first time in a rocking chair and see the depressing picture of them - around full of burly uncles, who thrust a huge weight. If the coach does not just turn its attention to this "wet behind the ears", we can say - down the drain :). It is, because of their inexperience, begins to look at fellow glands and try to take exactly the same weight. How different? After all, a lot of traction, I, red or what? ... And even girls from the fitness room watching, I can not in front of them hit the face in the dirt.
It is a common mistake 99% novices coming to the gym: one would think as it looks from the outside, it is necessary to keep up, and so. From this follows an informal and familiar with cheating. Informal, because you with this technique no one to meet you, but you did perfectly applied in practice, your muscles tyagaya disproportionate weight shells.
Usually it looks very funny - man with hands as a whip starts to make lifting barbell biceps with weights in his own half. That's when the fun begins, it helps to imagine all that one can to fulfill the frictional motion pelvis, helping the body, neillyuzorno groans, panting and still continues to do the exercise. Do you think it's all nonsense? Nothing like this, look around, these people are close to you in the hall.
I will not dissemble, and say that I had as well, and I immediately began to drag some huge weight. Yes, at first it was uncomfortable when you are no entries really can not pick up but I quickly got rid of the feeling of someone like, to make a lasting impression on them and just did not think about it. It was purple (as now) , and that who think of me, the main thing - to work technically correct, but not to show off in front of girls and boys :). Well, we have gone a little bit to the side, continue on the merits.
So, cheating (cheating, cheating) - a set of activities performed by the athlete and lead to a conscious violation of the right exercise equipment. Please note - this is a deliberate snag, ie when you initially know how to correctly perform the movement, but by taking more weight violates the reference design.
Note:Most beginners usually works the principle of improper execution of ignorance, so we can say that they are familiar with cheating informally.
The essence of this process is as follows: the athlete intentionally connects to the implementation of non-target muscle group movement, thus load "smeared" on all assistants. This technique allows you to work with mnogobolshimi weights. Typically, in addition muscle assistants (which typically includes, in the positive phase of the movement - the projectile rise) using the force of inertia.
We know three types of cheating:
- Extends - used at the end of the exercise, after a positive refusal. They achieved an increase in the number of repetitions, sets the workers;
- Quick - use moderately heavy weight, which does not allow to perform the exercise correctly. The basic idea is to maintain maximum speed (tempo) performance throughout the exercise;
- Heavy - saying the name. From the beginning, selected weight limit, which does not allow physically "clean" to do the exercise. Come to the aid of assistants and the force of inertia.
Cheating - rather traumatic technique, so use it to beginners (seniority up to a year) is highly undesirable. Use this methodological procedure only after mastering the proper technique most exercises.
To avoid injury, always be aware of the risks:
- in cheating seriously overloaded ligaments, so use this method you need no more than 1-2 times per workout(usually at the end of the last set, when "pure" movement) ;
- in cheating (especially for beginners) allowed only a slight push (legs, body care) , in the case of possible injury proivnom;
- If you no longer 30 , you have knee injuries and lower back, the better to get round cheating.
To properly chitingovat need to observe a number of important rules:
- good warm - warm-up before training and especially - the lead-in approaches with a light weight to the working muscles, joints and lower back;
- correctly delivered equipment - to thoroughly examine all phases of the exercise in which you want to chitingovat. Spend cheating in the last set, no more than 4-5 repetitions;
- cheating with free weights - fitness equipment and units are not used in cheating, because restrict the movement of the body;
- choosing the right exercises - cheating is not suitable for all exercises with free weights;
- cheating after the failure - first do a "clean" reruns, and then Finish muscle chitingovymi repetitions to failure;
- No cheating in malopovtornom set - the number of repetitions in sets must be more than 10 , otherwise you may be injured;
Follow these rules and cheating will not give you trouble.
So, let's summarize and derive the correct "circuitry" performance cheating. The goal - to make a few abandoned repetitions per exercise, without the help of a partner.
Stage №1.
Set the desired weight (intuitively selected to perform the first "clean" repetition)
Step №2.
Perform a "clean" repetition (about 7-8 ) after the muscle has reached the limit of its possibilities, connect cheating.The most difficult to overcome the "dead" zone (where the muscle is stretched and relaxed as much as possible), it is here that the aid comes cheating.
Well, now we go to the most delicious part of the article - in practice, tips and more.
Cheating: the best exercises, practical application.
At any chips there is the most effective use of the area. We also have a cheating five best exercises, these include(see. picture) .
Bending legs
Dead interval of the amplitude (when stretched hamstrings) can be overcome by raising the pelvis of the muscles of the buttocks and back.
Climbs on his toes
Rise up from the bottom position will facilitate the movement of cushioning underfoot.
Ups of hands with dumbbells in hand
At the beginning of movement of the arm is raised small muscles that are "denied" in the first place. Bending the body slightly forward and then quickly back (with a spring movement), the inertia of the dumbbell push them up.Then, the work has included the delta.
The upper link on the block
Dismissing the body slightly back, help yourself powerful jerk. Once the handle starts to move, it tightens the latissimus dorsi muscle.
Alternately lifting dumbbells
Inclined shoulder in the direction of the hand with a dumbbell, biceps make it easier for starting recovery.
Cheating is strictly contraindicated in the following exercises (see. picture) .
So now let's look at a few practical exercises, we will consider the first embodiment in a "clean" manner and then with cheating.
The first stage of the exercise on ...
Lifting dumbbell in hand
Proper Technique is as follows (see. picture) .
After you perform 8-10 repetitions with the right technique, it's time to chitines - using whole body jerk your arms at a 45 degree angle, then pass the burden of the deltoid muscle and finish propelled solely by them (see. picture) .
Come on ...
Raising the bar on a biceps standing
Perhaps, the most beloved chitingovym exercise of all time. Most often, this is where the athletes are trying to "cheat" his biceps. Proper Technique is as follows (see. picture) .
After follow 8-10 repetitions with proper technique, apply cheating - snatch force of the whole body lift arm at an angle of 45 degrees, and then Pick up the movement of biceps.
Note:If the weight on the bar when the rise of the biceps significantly, it is not cheating jerk rejection by the body, bend your knees a little better, and then abruptly straighten them by setting the forward momentum of projectile motion.
Actually, the theory and practice we discussed, but for dessert left a secret interview kindly agreed to give us the Iron Arnie against cheating. To get it, I had to go to the far 1973 year and ask him questions.
Cheating - opinions and advice of Arnold Schwarzenegger.
I bring to your attention the most secret interview for you I do not mind!
I think you get the answers to all your questions relating to a method such as cheating .
I have all this, we say goodbye.
Afterword
Today I tried as much as possible (on all sides) to highlight one of the main methodological principles set muscleprofessional athletes and Mr. Olympia. I have no doubt that it is useful to you at some point in the training process.Glad to write to you, check back often and bring fellow mind :).
Until we see you soon, bye!
PS. Always happy to answer questions, write, polyubopytstvuem.
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