{"id":12564,"date":"2024-07-07T00:00:58","date_gmt":"2024-07-07T00:00:58","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12564"},"modified":"2024-07-07T17:12:28","modified_gmt":"2024-07-07T17:12:28","slug":"10-training-techniques","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/de\/10-training-techniques\/","title":{"rendered":"10 TRAININGSTECHNIKEN"},"content":{"rendered":"<\/p>\n<p>Verwenden Sie Trainingstechniken mindestens dreimal pro Woche, um Ihre Muskeln in beschleunigtes Wachstum zu sprengen.<\/p>\n<ul>\n<li><strong>Supersets:<\/strong>\u00a0F\u00fchren Sie zwei \u00dcbungen in einer Reihe ohne Pause, um die Intensit\u00e4t zu erh\u00f6hen, und verk\u00fcrzen Sie das Training.\u00a0<strong>Beispiel:<\/strong>\u00a0Bicep Curls: 3\u00d712, Liegende Triceps Erweiterungen: 3\u00d712<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Trisets:<\/strong>\u00a0f\u00fchren drei \u00dcbungen in folge ohne Pause.\u00a0<strong>Beispiel:<\/strong>\u00a0Handgelenk Locken: 3\u00d712, Reverse Wrist Curls: 3\u00d712, Reverse Barbell Curls: 3\u00d712<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Giant Sets:<\/strong>\u00a0f\u00fchren Sie vier \u00dcbungen in Folge ohne Pause.\u00a0<strong>Beispiel:<\/strong>\u00a0Incline Langhantel Bankpresse: 3\u00d712, Flat Dumbbell Bench Press: 3\u00d712, Peck Deck Flyes: 3\u00d712, Cable Cross-overs: 3\u00d712<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Erzwungene Reps:<\/strong>\u00a0F\u00fchren Sie die maximale Anzahl Wiederholungen allein aus, und lassen Sie sich dann von Ihrem Trainingspartner helfen, ein paar weitere Wiederholungen auszuf\u00fchren.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Partielle Reps:<\/strong>\u00a0f\u00fchren Sie maximale volle Wiederholungen, dann fahren Sie fort, indem Sie partielle Wiederholungen tun, wenn Sie den Schmerz ertragen k\u00f6nnen.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Cheating Reps:<\/strong>\u00a0f\u00fchren Sie vollst\u00e4ndige ROM (Range Of Motion) Wiederholungen, bis Sie Fehler erreichen, dann verwenden Sie Impuls und sekund\u00e4re Muskeln, um zus\u00e4tzliche Wiederholungen abzuschlie\u00dfen.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Rest-Pause:<\/strong>\u00a0F\u00fchren Sie so viele Wiederholungen wie m\u00f6glich aus, bis Sie einen Fehler erreichen, lassen Sie die Gewichte fallen, ruhen Sie sich f\u00fcr ein paar Sekunden aus und versuchen Sie dann, zus\u00e4tzliche Wiederholungen auszuf\u00fchren.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>21s:<\/strong>\u00a0komplette 7 halbe Wiederholungen im unteren ROM, 7 halbe Wiederholungen im oberen ROM, gefolgt von 7 vollst\u00e4ndigen ROM-Mitarbeitern.<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Drop Sets:<\/strong>\u00a0F\u00fchren Sie eine bestimmte Anzahl von S\u00e4tzen in einer Reihe aus, w\u00e4hrend Sie das Gewicht jedes Mal reduzieren. Diese Methode wird auch als Running The Rack bezeichnet und wird verwendet, um die Intensit\u00e4t zu erh\u00f6hen.\u00a0<strong>Beispiel:<\/strong>\u00a0Set 1 \u2013 Flat Barbell Bench Press (250 Pfund) 12 Wiederholungen, Set 2\u2014Flat Barbell Bench Press (200 Pfund): 12 Wiederholungen, Set 3\u2014Flat Barbell Bench Press (150 Pfund): 12 Wiederholungen<\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<ul>\n<li><strong>Peak Contraction:<\/strong>\u00a0zum Beispiel, wenn Hantel Bizeps Locken, biegen Sie den Bizeps an der Oberseite der Bewegung.<\/li>\n<\/ul>\n<h4>Legt<\/h4>\n<p>Dieses Programm ist ein hohes Volumen, also erwarten Sie viele Sets. 4 Sets pro \u00dcbung stimulieren Wachstum und Kraft.<\/p>\n<h4>Wiederholungen<\/h4>\n<p>Reps verringern jeden Satz, da Sie das Gewicht jedes Mal erh\u00f6hen. Sie werden sowohl niedrige als auch hohe Wiederholungen durchf\u00fchren, um Gr\u00f6\u00dfe und Ausdauer zu erhalten.<\/p>\n<h4>Ruhepause<\/h4>\n<p>Ruhen Sie 60 bis 90 Sekunden zwischen den Sets, um sicherzustellen, dass sich Ihre Muskeln f\u00fcr die kommenden Sets vollst\u00e4ndig erholen.<\/p>\n<h3><strong>Verletzungspr\u00e4vention<\/strong><\/h3>\n<p><strong>Ausbildung:<\/strong>**<\/p>\n<p>Eine der h\u00e4ufigsten Verletzungen hat mit den Rotatormanschettenmuskeln zu tun, vor allem, wenn man auf das fortgeschrittene Niveau kommt. Verletzungen verlangsamen Ihren Fortschritt und k\u00f6nnen Ihr gesamtes Training ruinieren, also musste ich dies als Teil des Trainings einschlie\u00dfen.<\/p>\n<p>Im Folgenden finden Sie einige Gr\u00fcnde, warum Sie Ihre SITS -Muskeln (Supraspinatus, Infraspinatus, Teres Minor und Subscapularis) trainieren sollten.<\/p>\n<ol>\n<li>Verringern Sie die Verletzungschancen<\/li>\n<li>Gewichtszunahme bei bestimmten Aufz\u00fcgen<\/li>\n<li>Erh\u00f6hen Sie die Muskelmasse des oberen R\u00fcckens<\/li>\n<li>Bessere K\u00f6rperhaltung entwickeln<\/li>\n<li>Erh\u00f6hen Sie ROM in vielen \u00dcbungen<\/li>\n<\/ol>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Verwenden Sie Trainingstechniken mindestens dreimal pro Woche, um Ihre Muskeln in beschleunigtes Wachstum zu sprengen. Supersets:\u00a0F\u00fchren Sie zwei \u00dcbungen in [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12565,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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