Types of muscle systems and methods
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In some post have made any comment or remark about the different types of schemes and methods Muscle there for a strength training. There are three types of schemes exist, but you can get to combine all three in one year and a method that is achieved with two regimes.
This post will attempt to define regimes three types of muscle (Concentric, eccentric and isometric) there to be clear how each one of them and when performed in an occurrence or series, and a method (Plyometric) is achieved with two regimes muscle (concentric and eccentric).
Concentric System
The concentric system is performed when the positive part of a repetition, that is, when you push or move the weight placed to produce intensity. An example can clarify: a basic fitness exercise such as bench press movement would raise the bar from the chest.
This regime is the only muscle of the four it can be done onlyBut with help from others or imagination, as we will see, we can make the eccentric and isometric without using any, even the concentric to do so.
Eccentric regime
The eccentric regime is performed when the negative part of a repetition, ie, when braking or opposition puts the weight that we placed for the exercise. An example using the same basic strength training before, on the bench would be the downward movement of the bar to the chest.
The muscular system is slowed and if used produces a lot of muscle pain or stiffness in the recovery because it breaks the Z bands located between the sarcomeres, and he gets the muscle to be more rigid, but before a competition is better not to use so as not congested as the concentric method.
Normally you have to combine it with a system to train but concentric we can use a partner to take away our weightFor example in the bench press, and just make the descent (applicable to any exercise if you use a partner) or help with your other hand on the use of dumbbells.
The slow movement is made betterThat is, the more Oposit or slow the weight by gravity much more intensity is required in the exercise and therefore there will be many more breaks if you do not make any opposition in the negative part of the exercise.
Isometric regime
The isometric system performed when there is no movement within an exercise intensity that is, when stopped at the top, low or medium of any exercise. An example following the same example of the bench, could withstand the motion without moving in the middle of the movement.
Although not specifically indicated for muscle hypertrophy is fine for the final step of an exercise the maximum holding in a particular area at the very end. It is also excellent for intramuscular coordination work if done with sufficient intensity.
Plyometric method
The plyometric method is performed in almost any sport since the vast majority of sports are practiced jumps or drops, which is the basic plyometric exercise. This method is achieved by the combination of concentric and eccentric regime, Also called stretch-shortening cycle.
Some examples of this method are: multihop combining concentric contraction to eccentric contraction round the back, throw a medicine ball and pick it up or even use rubber bands in muscle work (bench press, arm curl or dorsal invested).
Note the three regimes
Although it may seem otherwise support the regime under a muscle is the contraction, then the isometric and finally the eccentric. This is easy to see for example a pull, the first thing we do is to stop the rise of the dominated, contraction, once this happens we can hold the movement at that point, isometric, and when we can no longer We can put the brakes on the descent to the maximum, eccentric.
