Комбинированные эксцентрические  упражнения
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Метод 2/1

К сожалению, я не нашел научных подтверждений эффектив- ности, тем не менее, метод позволяет выполнять ЭС высокой ин- тенсивности самостоятельно. Стартовое положение для эксцен- трического сокращения принимается с использованием другой конечности (руки или ноги). Упражнения (движения), в которых це- лесообразно использовать метод:

• разгибания/сгибания предплечья в тренажере или со свобод- ным отягощением;

• разгибания/сгибания голени в тренажере;

• разгибание стопы в тренажере или со свободным отягощением;

• приседания «ножницы»;

• подтягивания.

начальная нагрузка 70% ПМ в упражнении для двух конечно- стей. например, если приседания в машине Смита выполняются с отягощением 100 кг, то «ножницы» следует выполнять с отягоще- нием 70 кг. Обучение лучше проводить с меньшей нагрузкой – 50% ПМ (в данном примере 50 кг). В тренировочном занятии выполня- ется одно ЭУ для мышечной группы; 2-4 рабочих подхода по 5-10 повторений; продолжительность ЭС – 3-5 с. Сочетается с одним, реже - двумя упражнениями, которые выполняются традиционным способом без применения эффективных методических средств.

 

 

Сверхмедленные ЭС

Концентрическая фаза движения выполняется намного бы- стрее, в то время как эксцентрическая замедляется. Фактически, это один из вариантов среднего или медленного темпа выполнения, где эксцентрическая фаза, как минимум, в два раза продолжитель- нее концентрической фазы и составляет более 50% всего времени повторения. Можно периодически включать сверхмедленные ЭС в тренировку для улучшения контроля над движением. Метод может применяться на любом этапе тренировки. К сожалению, мне не уда- лось найти научных подтверждений преимущества метода по срав- нению с другими вариантами темпа выполнения  упражнений.



Собственно эксцентрические упражнения

Метод неТ (Heavy Eccentric Training)

Метод требует обязательного присутствия не менее одного ас- систента и соответствующего оборудования для обеспечения без- опасности. неТ подразумевает медленное опускание отягощения

≥100% ПМ, концентрическая фаза не выполняется. Подъем отяго- щения (равномерно с обеих сторон) осуществляют ассистенты. Ме- тод неТ применяется 1 раз в неделю в период интенсивных тре- нировок. Выполняется 2-4 подхода упражнения [105]; 2 подхода со сверхмаксимальной нагрузкой в завершении тренировки мышеч- ной группы [107]; 2 подхода по 6 повторений [33]. Отдых между подходами – 3-5 минут. Оптимальная нагрузка – 110-120 % ПМ [8, 33, 105-107]. нагрузка в 150% ПМ выполняется с использованием ограничителей, на небольшом участке амплитуды движения [55]. Продолжительность ЭС – 3-4с [105-107].

рекомендации относительно применения ЭС российских спе- циалистов:

• упражнения в уступающем режиме должны применяться пе- риодически с отягощением 80-120% [2]; 120-130% [1] от максималь- ного результата в аналогичных упражнениях в преодолевающем режиме;

• 4-5 повторений в 3 подходах с отдыхом между ними 3-4 мин [1];

• нагрузка 80-100% ПМ 1-2 раза по 6-8 с; 100-120% ПМ – 1 раз в подходе с длительностью опускания снаряда 4-6 с; продолжитель- ность отдыха между подходами 3-4 мин [2].

 

 

таблица 49. обобщенные  рекомендации*

интенсивность (%ПМ) Количество подходов Количество повторений Продолжитель- ность ЭС, с
100-110 2-3 2-6 4-6
110-130 3-4 1 3-4

* Одно упражнение в занятии, отдых между подходами 3-5 минут.



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Часть Iv. построение

Оздоровительной тренировКи

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