31.07.2015 20:00
The time is running forward implacably, and though, it’s hard to believe but we successfully reached the middle of our training program! It seemed that only yesterday we begun to workout, right? So a half of the path is in the past, but the half is still forth, and it’s time to sum up what we learned past week:
Day 43. BASIC block's last week
Day 44. Tempo
Day 45 ABS and Core
Day 46. 3 popular myths
Day 47. Cardio: myths and reality
Day 48. What is WorkOut
Day 49. BASIC block ending
50 days are real not a few! Because we have dedicated yesterday a testing of one’s new maximums, then today you can give yourself a deserved rest. So don’t relax too much, we prepared for you something absolutely new in an ADVANCED block in this start of the program. The details are in the regular video:
We concluded that there should be more variety in the ADVANCED block. But it should be useful variety which not only allow to lower a psychological tiredness away of certain monotony of circles but also it allows to improve final results of all participants.
To obtain these two purposes we decided to expand a favorite innovation with a demonstration of new techniques of exercises from one day (how it was in the last start) to seven days (i.e. to a week)!
Before we move directly to the demonstrations of the techniques, which we chose for you at first week of the ADVANCED block, we have to give you some valuable recommendations:
(1) Your circles in the ADVANCED block will consist of the same exercises that in a BASE block – pull-ups, squats, push-ups and lunges. At that time you pull up, squat and push up using a new technique and you do lunges in the new technique or standardly (as desired). Then rest for 30-60 seconds and do a new circle.
(2) It’s hard to suggest the number of reps, that is why here you have to learn to measure your strength correctly. From our side we’ll always announce the difficulty of showed technique in comparing with the standard variant.
(3) If you cannot to do required numbers of reps of any exercises in any of a circle, so this circle is last in the today’s training. After this circle you should do every exercise (pull-ups, push-ups, squats) in course for a static hold in the point of maximal intensity:
- for pull-ups – hold on the top point;
- for push-ups – hold in the middle of the movement;
- for squats – hold the position of the hips parallel to the earth.
An introduction of such limitation is due to the fact, first of all, that you still must have time to restore during 24 hours between workouts to workout every day. That is why if you suddenly mistake with a selection of needed numbers of reps (there is a possibility of it), the limitation will protect you of an overtraining. At least we expect it.
(4) If in any moment you understand that the ADVANCED weight becomes excessive then you always can to return to the standard style of the technique for few days. You can alternate standard and advanced styles during a week. Generally, here is a certain vast for a creativity associated with the fact that we are all different and we have too little statistics in the ADNANCED block for the present to give you univocal recommendations!
It seems I said all you need so let’s move to the main theme of today’s info-post. And at this week we offer you…
TECHNIQUE: PAUSES IN THE EXERCISES
Today we’ll learn a technique which adds intension in your exercises by combining dynamic and static components in one rep. Its meaning is to do pauses for 1-2 seconds on top/lower (depending of the exercises) point in each rep. If the number of reps are high, for example more than 20, you can do the pause for 5 seconds every 5 reps.
Let’s consider example of pull-ups. You are in the starting position down, pull up and hold for 1-2 seconds on the top point, after that you descend. The rep is completed.
Do the reps in the push-ups, squats and lunges similarly:
In these two exercises you can do the pause on the lower point as well as on the top point. You SHOULDN’T stand on your joints (i.e. make your elbows/knees straight) on the top point, it should be a little bend so that muscles should be in intensity all the time.
This technique is easiest of those which you have to learn during the ADVANCED block, that is why the number of reps can be the same as in the BASE block.
Break a leg!
Дорогу осилит идущий
Вычитайте меня пжст, мне это важно - насколько получается. с английского переводил, но что-то на английский не приходилось пока.</quote>
Я перекидываю посты с моими правками в основную ветку форума, потом ещё по всем пройдется носитель языка
кто не сворачивает тот дойдет (c) DoXoD
03.08.2015 20:33
Pardon my being blunt, я не знаю как там мой перевод, но вот День 50, это ж надо все переписывать по новой. Я это читать не могу.
Заодно вычитал немного свои мифы о кардио и некоторые другие тексты. правки внутри постов.</quote>
Заодно вычитал немного свои мифы о кардио и некоторые другие тексты. правки внутри постов.</quote>
Пиши свой вариант перевода в комментарии к тому посту, будем править!</quote>
нет проблем.
</quote>
Что ж, раз мои переводы не катят - 55-й день снимаю с себя. Тема 55 Listen to yourself свободна для перевода.
Рада была бы помочь, но, видимо, уровень английского не позволяет
Дорогу осилит идущий
