What is a negative training?
Negative training is a weight technique in which only an eccentric or reducing phase of repetition is performed. This style of training, which is often employed with the help of a partner, can be done using dumbbells, dumbbells or machine weights, and the partner helps in a concentric or lifting phase of movement and raising the reducing phase itself. However, it can also be done separately to increase the strength of body weight exercises such as chin and decreases. The purpose of negative training is to achieve profits in strength greater than those that can only be achieved by traditional lifting methods.
Most strength exercises use two phases of movement: a concentric and eccentric phase. The concentric refers to the lifting phase of the exercise in which the muscles are shortened, as in curling dumbbells during a biceps curls. The eccentric refers to the reducing phase, which is when the muscle extends and resists Both Grivation and the weight itself. This is what allows a person to reduce weight back down without simply letting it fall,as in biceps curls; The concept also applies to a reduction in one's body weight during a squat or chin monitoring. Negative training supports the idea that muscles are stronger eccentrically than concentrically, and that their challenge is a heavier weight in reducing movement will lead to an increase in strength that increase the muscles in both directions over time.
Exercise during which negative training can be used is bench press. Since this style of training allows the jack to try to try weights that it normally failed to lift itself, the weight should be selected a little heavier than its maximum repetition or one repetition. One REP MAX refers to the maximum amount of weight that can be lifted at a single repetition of the exercise; For example, MEPERTS recommends exceeding this number by five percent for a set of negatives. In other words, if 200 pounds are one jack representative, he should start with £ 210.
To be tEnto training style effective, a low number of repetitions should be done - ideally no more than six. If more than six repetitions can be completed with a selected weight, greater weight should be added. In addition, two to four sets of one exercise should be enough to achieve muscle fatigue, as well as one negative exercise for a muscle group. The rest period between the sets should take anywhere from two to four minutes to ensure optimal recovery.
In order to use the negative training on the bench, it should lie on the bench and lift the rod out of the stand with an observer. Then he should slowly reduce the rod on his chest, take at least three and up to six seconds to make the eccentric phase of movement, resist weight and gravity when the strip decreases. One day to the bottom of movement, his partner should help him quickly push the weight back to the initial position. Lifting should do as many repetitions in this style as it can, and increase the weight of the following sets if it isable to exceed six repetitions.