Dehidrasi ditafsirkan sebagai kehilangan air atau cecair
tubuh disebabkan aktiviti fizikal, namun tidak boleh dipandang ringan kerana
ketiadaan 2% daripada berat badan sudah memadai untuk menjejaskan
fungsi fisiologi seseorang atlet.
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Isnin, 30 Oktober 2017
Isnin, 21 Ogos 2017
Explosive Training Technique
Become a more explosive athlete with eccentric contraction
strength training. This type of training will improve your strength in a way
that will maximize your power output and reduce risk of injuries.
Strong eccentric contractions are critical for you to produce maximal power since
all force production (concentric) must be preceded by force reduction
(eccentric). An example would be loading up in your squat to do an explosive
squat jump (a plyometric exercise).
Plyometric exercises always follow the same order: a landing phase, an
amortization phase and the take off.
The landing phase starts when the muscles start an eccentric contraction. The
rapid eccentric contraction stretches the elastic component of the muscle and
activates the stretch reflex. A high level of eccentric strength is needed
during the landing phase. Inadequate strength will result in a slow rate of
stretch and less activation of the stretch reflex.
The amortization phase, the time on the ground, is the most important part of a
plyometric exercise. It represents the time between the landing and the
take off and is critical for power development. If the amortization phase is
too long, the stretch reflex is lost and there is no plyometric effect.
The take off is the concentric contraction that follows the landing. During
this phase the stored elastic energy is used to increase jump height and
explosive power.
Strength train your muscles with all contraction types (eccentric, isometric,
concentric). All muscles function eccentrically (reduces force or
deceleration), isometrically (stabilizes force) and concentrically (produces
force).
Eccentric contractions are able to produce the most tension development
followed by isometric contractions and lastly, concentric contractions.
If eccentric contractions are able to produce the greatest tension development,
then more time should be devoted during training for eccentric contractions
to reduce the risk of injuries such as knee ACL tears and
improve power.
You would train for eccentric contractions this way:
Eccentric muscle contraction weight training is the lowering phase (force
reduction) of a lift.
For example, you would lift the weight (concentric or force production) for a
hamstring curl for one count and lower the weight for 3-4 counts. For bench
press, lift the weight for 1 count and lower the weight for 3-4 counts.
Selasa, 15 Ogos 2017
Top 5 Plyometric Exercises For Athletes
My Top 5 Plyometric Exercises will improve your
athleticism, speed and power.
Plyometrics are important exercises for athletes. If
your body has the needed strength and stability, plyometrics will improve
your sports power by leaps and bounds.
It doesn't help you to continually get stronger if power development is not
there also.Power, or speed strength (how fast your muscles can produce
force) is one of the best physical predictors of success in sports. Plyometric
exercises help you to increase power.
Here are my Top 5 Plyometric Exercises for your lower body.
1. In-Place Squat Jumps - The squat jump will improve
your speed acceleration and power. Bodyweight squat jumps should be mastered
first. The fastest runners usually have the highest vertical jump heights.
2. Depth Jumps - The depth jump is an exercise that will
improve your speed, power and athleticism because it works the quadriceps,
hamstrings, glutes and calf muscles. You will improve your athleticism and
speed in any sport that involves running or jumping by using the depth jump.
3. Bounding and Lateral Bounding - Lateral bounding is a progression
from lateral lunges that requires you to practice lateral movement at game-time
speed.
Do not progress to full-speed lateral bounding until the proper mechanics are
achieved with lateral lunges. One common mechanical breakdown is when the knees
protrude far in front of the feet when decelerating, landing or squatting. This
puts undue stress on the knees and often causes knee injuries.
4. Lateral and Transverse Cone Jumps - Lateral cone jumps improve your
side-to-side power and explosion. Transverse cone jumps improve your rotational
power. The frontal (lateral) and transverse (rotational) planes of motion are
often under-trained by athletes. This is a mistake because many of your
athletic movements are side-to-side and rotational.
5. Standing Long Jumps - Improving your standing
long jump will also improve your speed and power. A more explosive, powerful
athlete will be a faster athlete. Improve both your standing vertical jump and
standing long jump and you will be faster and more explosive.
Avoid knee injuries by perfecting jumping and landing techniques
before progressing to full speed plyometric workouts.
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