Stronger skills - concession training method

Concession training method

Concession training method is a training method that has always been talked about. It has a decisive significance for improving muscle strength and developing muscle volume

What is concession training?

Concession - is the process of delegating (restore)!

After lifting the barbell. Do not put down heavy objects such as barbells immediately. Instead, do the work of giving in at a slower pace. Even a short rest at a certain stage can effectively improve the athlete's muscle strength. It can stimulate muscle growth more than traditional strength practice. Specific methods:

Taking bench press as an example, the barbell is pushed upwards until both arms are stretched out to "do positive work". Lowering the barbell back to the chest is called "do negative work", which is the process of "concessional" working hard.

The so-called "concessional" training refers to the slow retreat after exerting force to do the work quickly and then following the resistance of the instrument. A training method for doing work hard.

For example, in squat, the squat process is concession training. The curl is also concession training

This method is also called reverse exercise. This concession work stimulates the muscles deeply and is more conducive to developing muscles and increasing strength. Compared with motivation exercises, the concession exercises are now about twice the time of motivation exercises, so the stimulation is deep and the effect is great.

The following points should be paid attention to in the arrangement of exercise load:

． Strength: Use large weight or above the limit, that is: 90-120%.

． Number of groups: less, usually 2-4 groups.

． Number of times: less, usually done 2-3 times.

． Time: The time for each concession practice is about 6-8 seconds.

． Density: 2-8 minutes interval.

． Speed: You must slowly control the speed to achieve good results when you give backwards. This will stimulate the muscles involved in the work deeply.

For example: the squat is 100KG, and the squat is used to practice, and you can use a weight of 90-120 kg to do 2-4 groups. Each group will do 2-3 concessions, each time takes 6-8 seconds.

Advantages: Concession training can strengthen the tension in muscle fibers and promote the metabolic process of substances in myocytes, so that the muscles develop faster, more full and more perfect! 　　　　　Disadvantages: Concession training has strong static properties, fast physical energy consumption, early fatigue, often accompanied by respiratory disorders, resulting in temporary hypoxia and muscle fibers becoming stiff and hard. Therefore, concession training should not be used too much continuously, but should be used alternately in a planned manner with other exercises.

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