Some Interesting Facts During Training That May Surprise You

Music during training

In every gym you will see many people listening to their mp3 players during training. Many of them believe that music helps them focus and get into the rhythm of training, but does it really have a good effect then? Scientists say that music helps people motivate themselves during moderate aerobic training. Music has little effect on maximum exercise ability, but can improve performance in people with certain movement deformities. So, apart from motivation and pure satisfaction, it has no special effect during training.

Same muscle activity on flat and uneven ground

Some athletes prefer to exercise on unstable surfaces such as Pilates or a Swiss ball in order to increase the activation of certain muscles during exercise. The theory is that training on an unstable surface requires the activation of additional muscles in order to control the movement and weight of the load. Scientists from California have proven that during exercises, pushing with dumbbells from the chest / shoulders on a flat surface as well as on a Swiss ball, activates certain muscle groups in the same way (specifically in the abdominal muscles, shoulders and chest). However, other studies involving more experienced athletes show better muscle activation on flat and stable surfaces. Exercising on unstable and uneven surfaces is a waste of time.

Static stretching best elongates the posterior box

Statistical stretching is better than ballistic (rocking) to increase the flexibility of the hindquarters muscles. Researchers at the University of West Virginia compared the results of four-week tests. They founded that static stretching increases the flexibility of the hindquarters muscles three times in relation to ballistic stretching. Of course, both techniques give results in muscle flexibility in relation to the group that did not stretch. You try to achieve normal flexibility in the joints throughout the body. Stretching is especially important for the elderly and athletes in whose sports the direction of movement changes abruptly and for people who sit for a long period of time. Stretching before strenuous physical activity (sprint) can increase the risk of injury and reduce the natural ability of muscles to stretch.

Deadlift is the foundation for strength development

Deadlifting is a great exercise for building the general strength of the whole organism as well as the basis for heavier training. This exercise stretches the back box, gluteus, spinal muscles and muscles of the upper back. The exercise is performed as follows: From a standing position, grasp the bar with a snatch and slowly lower the bar below the knee without bending them. You bend from the hips, the back is straightened, and the chest is thrown forward. Return with a light weight (say only a barbell), and then increase the load gradually, until you achieve the desired results or move on to more advanced exercises.

Body vibrations between sets increase the strength of the squat

Vibration training actually involves performing basic exercises such as squats, push-ups and lunges, all on a vibrating platform. Vibration activates stretching receptors in muscles that activate thousands of tiny reflex muscle contractions. Vibrations can also stimulate bone synthesis and the release of hormones that improve muscle tone and reduce fat. Vibration training increases the strength and physical capacity of the elderly and untrained people. It can be useful in rehabilitation after an injury or in the rest period between sets.

How to increase muscle activity during squats

According to scientists from the University of Houston, fast lowering during squats activates muscles more than slower lowering. The classic philosophy for developing explosive power during squats is slower lowering and faster raising. However, if the goal is to maximize speed during lifting, it should be lowered quickly during squats. After the tests, it was shown that athletes can increase the weight of the load during squats with increased lowering speed. But you should not speed up the lowering phase if you do not have a good squat technique.