What is centrifugal training? What are the benefits of centrifugal training?

When you are in the gym focusing on lifting heavy objects with all your strength and not how to put them down, then you are wasting time! Of course, this will not bring you benefits, nor can you improve your physique. You only know how to pick it up but not how to put it down and are not considered an excellent fitness person. What is centrifugal contraction: isotensin contraction is divided into centripetal contraction and centrifugal contraction.

We call the training movements of lowering centrifugal contraction, such as: the process of squatting when curling the biceps and squatting, which is one of the Wade's training rules.

How to do centrifugal training? Why is centrifugal contraction so important? What are the benefits of centrifugal contraction? Let's take a look together.

How to do centrifugal training? How to do centrifugal training: Training video

For example, in our video teaching, centrifugal training is exacerbated and 20~50% of the weight of 1RM of centripetal training is used to carry out load. An ideal way is to add a hook chain or barbell to the barbell, and remove the extra weight when the centrifugal movement is completed. You use the specified speed to lower the load (for example, 4 seconds), and then complete the centripetal training when the additional load leaves the bar.

Centrifugal training currently shows that there are multiple benefits!

1. Centrifugal training allows you to have greater strength

In the centrifugal stage of any muscle strength training, your operation will be more powerful, and more than the centrifugal stage 1.75 times. Think about it: When performing bench press or deadlift, the force that centrifugal can control is greater than that of centripetal. Remember, when the muscle is extended, a centrifugal stage of a muscle force action begins to occur, such as bench press, biceps curl, and squat descending movement. When the muscle is shortened, a centripetal stage of a muscle force action begins to occur, such as bench press, biceps curl, and squat rising movement.

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2. Centrifugal movements lead to more muscle damage and muscle enlargement

By planning the movements, the centrifugal training phase, let the muscles be nervous at the right strength and ideal time to use Causes the maximum damage to muscle fibers to achieve maximum muscle growth effect. For example, there is a simple way to build more muscles by using a longer rhythm (4~6 seconds) during the centrifugal stage, and performing centripetal training in explosive or 1 second.

In the study, the "centrifugal" and "centripetal" training methods are compared. Centrifugal only is far better than centripetal, resulting in more muscle damage and muscle enlargement effects. This is because the myofibers (Myofibers) are destroyed in the centrifugal stage and fast-contracting muscle fibers are preferred. This means that during the centrifugal stage, each unit of movement is loaded with greater pressure, which produces greater muscle growth effect.

On the contrary, doing centrifugal training will not lead to a significant muscle enlargement effect. In a well-known study, training was performed 3 times a week, using 4~6 groups, each group of 8~ 12 times, let the male subjects only undergo centripetal or centrifugal training.

After the 12-week period, the slow contractile muscle fibers did not increase in the two groups. However, the fast contractile muscle fiber type, if only centrifugal, the growth rate is more than 10 times compared to only centripetal. However, the study pointed out that for muscle enlargement, the best stimulation method is centrifugal and centripetal in the operation.

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3. Use less energy in the centrifugal training phase

The other difference between centrifugal and centripetal is that the centrifugal phase consumes less energy (ATP). This is important because it means you can engage in more centrifugal exercises, affecting the improvement of body composition, muscle strength and size. But many people don’t understand the mechanism of energy use. ATP decomposition is a very important part of maximizing muscle growth effects.

For example, you are doing a set of high-load squats and the centripetal phase is close to failure, such as 1RM 85% to the 6th, and your muscles have run out of energy or ATP. You are almost unable to continuously contract to lift weight. When you reach exhaustion, due to insufficient ATP, the muscle fibers will physiologically lock (lock) Up), and if the centrifugation phase is followed, the muscle will have a small tear, remodeling and growing.

The researchers suggest that after centrifugation training, ATP energy is exhausted to trigger high-level protein synthesis results, which may have other influencing factors. The activation of anabolic reactions and genetic pathways seem to play one of the roles, and there may be unknown mechanisms waiting for us to discover.

4. Heavy Negatives and Forced Reps) produces an anabolic reaction.

Centrifugal training is beneficial to muscle enlargement not only because it can lock and tear muscle fibers.

Centrifugal aggravation and forced times are more advanced technologies. I would like to help you train at higher intensity because it generates greater pressure and adaptation. These methods also trigger an anabolic reaction.

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5. Enhanced centrifugal training allows you to increase the explosive power of the centripetal.

An interesting study shows that enhancing centrifugal training will allow you to generate more explosive power in sports, including football, British rugby, hockey, boxing, etc.

In the study, the tester was a university athlete, and asked them to use different centrifugal loads, but they all used 40 kilograms. The centripetal load is used for training. There are four types of loads in the centrifugal stage: 40, 60, 70 and 80 kg. The athlete benched with the explosive ground to measure and output the power.

The results show that the heavier centrifugal load (60, 70 and 80 kg) produces a greater centripetal explosive force than the 40 kg. The maximum centripetal acceleration occurs at the heaviest centrifugal load of 80 kg. Researchers believe that athletes can produce greater explosive force under the heavier centrifugal load

6. Centrifugal training strengthens tendons.

Centrifugal training strengthens tendons. Just as centrifugal training brings powerful stimulation to muscle growth, it also rebuilds tendon tissue. It is usually used to repair broken tendons, but adding centrifugal training to your training plan can help prevent a weak injury.

7. Centrifugal training increases softness.

Centrifugal training has proven to be one of the best ways to increase softness. It is more efficient than static stretching, and a new analysis has found that centrifugal training can increase the range of movement of the hip joint, which is an average of 22%, while measuring the range of motion of all joints is at least 13%.

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