(1) According to the form of sports
Divided according to the form of action during exercise, can be divided into two categories, one is that the muscles are actually shrinking hard, but can not see the physical movement of the body, such as holding the dumbbell side of flat, for 10 seconds this Strength exercises are called "static exercises," and they can also be called "equal length exercises." Other types of exercises are called "dynamic exercises." As the name implies, it is known that in doing such exercises, the body is constantly moving. It is holding the dumbbell sideways, but it is constantly raised, lowered, lifted and put down. The dynamic exercises can be divided into "isotonic exercises" and "constant speed exercises (isodynamic exercises)": Isotonic exercises are commonly used in strength training, and constant speed exercises must have a special isokinetic training system.
A. Isometric exercises
The method of strength training that resists resistance with muscle contraction and constant length is called isometric exercise, also called static training. When this muscle strength training method is applied, the muscles can be made to exert an intense force on the original rest length, and can also be used for tension when shortened to a certain extent. The advantage of isometric exercise is that the muscles are able to withstand the heavier weight of the exercise load and are therefore a common way to develop maximum muscle strength. In addition, the nerve cells maintain excitement for a long time during isometric exercises, which helps to increase the working capacity of nerve cells; the pressure of the muscles on the blood vessels increases during isometric exercise, which affects the supply of blood and oxygen to the muscles, thereby resulting in anaerobic metabolism of the muscles. The increase, myoglobin content, and proliferation of muscle capillaries have a good impact. However, the lack of coordination of muscle contraction and relaxation during isometric exercise is relatively boring. In addition, studies have shown that the effect of isometric strength training has a clear "joint angle effect", that is, the effect of isometric strength training is limited to the angle of the joint being trained. Therefore, isometric strength training is based on the characteristics of the athletes engaged in sports activities. Determine the reasonable joint training angle so as to ensure the training effect.
B. Waiting for Zhang (centre) exercises
The muscles undergo contraction, shortening, and relaxation. The alternate force exercises are tension exercises such as centripetal tension, weight lifting, weight lifting, bench press, and jerk. The advantage of the isotropic tension training method is that the form of muscle movement is consistent with that of most sports; in addition, it can increase the strength while also improving the coordination of neuromuscular. The disadvantage is that the change in muscle tension during strength exercises has a "joint angle effect."
The training effect of isotropic tension training mainly depends on factors such as training load intensity, repetition times, and movement speed. Under normal circumstances, if the purpose of strength training is to develop strength endurance, low-intensity, high-repetition training should be used, such as 15 to 20 RM load intensity, each training 2 to 3 groups; if the purpose of strength training is to develop maximum muscle Force, should use high-intensity, low repetition number of training, such as the intensity of 1 ~ 6RM, each practice 2 ~ 3 groups.
C. Constant speed exercises
The constant speed exercise is also called the isometric exercise. It is a muscle strength training method using a special isokinetic strength trainer. When performing isokinetic strength training, the resistance generated by the constant-speed strength trainer is consistent with the size of the force. As long as the practitioner exercises the greatest strength, the movement speed of the limb is constant throughout the entire range of motion. From all angles within the scope of this activity, as long as the practitioner exercises as much as possible, the resulting muscle tension is also the greatest. Therefore, the isokinetic strength training method is actually a kind of strength training method that can make the muscles work “full load†during the entire activity. Current research suggests that isometric strength training is one of the better training methods for developing dynamic muscle strength.
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(2) According to the type of muscle contraction
Dynamic strength exercises can be divided into two types: "concentric contraction" and "centrifugal contraction" according to the characteristics of muscle contraction.
Centripetal contraction: This refers to when the muscle is working, the external resistance is less than the muscle exerts strength, the length of the muscles changes, such as holding a dumbbell and elbow, shortening the flexion and elbow muscles of the upper arm and lifting the dumbbell. This is a power exercise method that people are very familiar with
Centrifugal contraction: This means that when the external resistance is greater than the force exerted by the muscle, centrifugal constriction occurs. At this point, the muscles are contracting, but the muscles are forced to lengthen, and the actual length is increased. For example, after lifting the dumbbell, it is intentionally controlled to slowly lower it.
The weight of the elbow and elbow muscles is required to be centrifuged when putting down the weight; the muscles in front of the thighs are required to be centrifugally contracted when descending the stairs and down the stairs; in the sports activities, all the buffers and confrontational movements of the landing are inseparable from the centrifugal contraction of the muscles. So we must also pay attention to the practice of centrifugal contraction
To carry out heavy-duty centrifugal contraction exercises requires specialized equipment, so it is not possible to use traditional strength exercises to actually compress centripetal contractions and small-load centrifugal constrictions. Grasp the practice method of “quickly slow downâ€.
Super-equal length exercises: The strength training method in which the muscle contracts after centripetal contraction is called super-equal exercises. Exercises such as multi-hops and “jumps†commonly used in sports training fall into this category. At present, the practice of super-equal length is mainly used for the training of explosive force. The physiology basis is that when the muscle contracted concentrically immediately after the centrifugal contraction, the muscle stretch reflex mechanism and the muscle elastic retraction can produce greater strength. In addition, recent studies have found that short-term high-strength weight-bearing stimuli before equivalence exercises can help mobilize motor units to participate in subsequent exercises to a greater extent, thereby enhancing the effect of super-equal training. Called composite super-equal strength training.
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(3) Classification according to fixed points
A. Near fixed movement:
When the limb moves, if the fixed point is near the side, it is called near-fixed. If both ends of the diaphragm are attached to the sacrum and ulna respectively, when the fixed point is in the upper arm, the moving point is in the forearm. The contraction of the diaphragm can cause the forearm to move at the elbow joint, that is, flexing the forearm and carrying weight-bending exercises.
B. far fixed movement:
In contrast, if the fixed point is on the far side, it is called far-fixed. When the fixed point is in the forearm, the moving point is in the upper arm. The contraction of the diaphragm can cause the upper arm to move at the elbow joint, that is, to bend the upper arm, and the upper arm of the pull-up chin-up stage flexes at the elbow joint.
C. Fixed motion:
When the fixed point is on top, it becomes upper fixed. For example, hanging legs are fixed on top.
D. Fixed motion:
When the fixed point is lower, the lower is fixed. Sit-ups are performed under fixed conditions.
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