Stronger, faster, more powerful.
When you're in the gym, you want to be all of those things. But by nature you are better at some sports activities than others. This can also be seen in children: the children who perform better in the mile race are not the same ones who destroy a sprint where they often have to change direction. (The opposite is often true.)
Why? Because of the muscle fibers, especially the concentration of fast-twitch muscle fibers. Her fast-twitch muscle fibers, also known as Type II fibers, are the fibers responsible for blasting, jumping, leaping 40 yards, and doing exercises such as power and dumbbells.
Your body has a limited number of Type II muscle fibers, and research has shown that this is determined by your genetics. However, with smart training, you can to a certain extent modify some of your other muscle fibers to function essentially as fast-twitch muscle fibers.
If you want to improve your bench press, improve your sprint, or even dominate the cardio range, you may want to improve your explosive power by: Muscle sugars as possible, and I'll show you how to do just that. "Like Liam Neeson in your muscles were born with certain abilities you can not change, but intelligent training can get your body there
What is in a Muscle?
A muscle is essentially a bundle of … bundles., starting with Iber's muscle fibers, are bundled into fascicles, which are then bundled together Essentially, fascicles make up your biceps, or any other larger muscle you can imagine.
The best way to think about muscle composition is to have one There are hundreds of thousands of tiny strands bundled together, but on the whole, all these hairs are moving together. The task of any muscle (for example, to bend the elbow as the bicep does) is completed by the smaller interacting muscle components.
Different muscle fibers, different purposes
These smaller muscle components and muscle fibers are divided into different groups with different strengths and weaknesses.
Fast Twitch Fibers
We did not make it anymore, and that's why you read this story. These are your explosive fibers, and they are generally anaerobic without using oxygen.
There are two types of fast-twitch fibers: Type IIA and Type IIX. Type IIA fibers are intermediates and help to accommodate more intermediate capacity. They can also mimic some of the aerobic qualities of slow-twitch muscle fibers, though they still perform better than your slow-twitch fibers. Type IIX fibers are more powerful, but are more commonly found in animals such as lions than in humans.
All explosives are powered by their fast twitch fibers. Think of a bench press where you can fire the weight as fast as possible (even if it moves slowly), or a power-clean feature that allows you to quickly explode the weight, or the explosive first few steps of a Sprints or a quick sprint first minute with the Airdyne bike.
In general, you can not change the amount of Type II fibers so you can not improve your explosive power this way. Stay with me for a few more seconds because you can train to become a "fast moving athlete". This will make you better at exercises like the classic dumbbell bench press. If you are interested, have a look at this tutorial video.
Low Shrinkage Fibers
Low Shrinkable fibers, also referred to as Type I fibers, have high fatigue resistance and high aerobic capacity. Each slow-twitch fiber has more oxidative enzymes than fast -twitch fibers, more mitochondria, and more capillaries, ie, higher aerobic function that can drive miles of long-distance runs or a one-hour spin class. Each endurance event relies on type I muscle fibers.
Hybrid Muscle Fibers
A good percentage of your muscle fibers are hybrid muscle fibers, ie they are between Type I and Type II fibers. Muscle fibers may gradually change according to their level of activity. When inactive, these hybrids tend to lie between s Low-Twitch and Type IIA Fast Twitch or between the two brands of Fast-Twitch, Type IIA and Type IIX.
Getty Images JohnnyGreig
When you're active, these fibers become what you need – and so you can make your body more explosive – your body will allow these hybrid fibers to do not tap them for specific activities, and the body does not push them to be more than a hybrid push in your workout forward, and you can move them toward more direct tasks.
Your workout plan for fast Twitching Muscles
Studies show that it is easier to grow fibers in the direction of type II (sc slight twitching) as Type I. However, there are few research protocols available for this specific training that may lead you to a type of fiber. Trainers still find that out.
Very often you train as explosively as possible. The trick, however, is that your body can only train explosively enough times that you need to properly clear out this type of workout. Remember to take at least two days break between explosive workouts specifically aimed at moving hybrid fibers into the Type II area.
With that said, here I would give my personal recommendations for your exercise plan. Mix two of these workouts twice a week to add a blast to your body:
Box Jump Plyos Workout
Getty Images Nastasic
Why? Why? Jumping is a great way to work on explosive, fast-twitching skills and to move these hybrid fibers into fast twitches: they force your leg muscles to contract quickly, then explode upwards, and you can not do this during use slow-twitch, aerobic fibers. Best of all, even if you do not switch hybrid fibers into the area with rapid twitches, you're working to coordinate the jump, making you better at every step. Jump
Directions: Stand shoulder-width , Bend your knees, push your hips back and throw your arms backwards. From this position you will explode upwards and push your feet through the floor and your arms towards the sky. Land on the box and try to land with your feet shoulder width.
Perform 4 sets of 6 reps, focusing on the quality of each jump. They want to be as explosive as possible, even if that feels unnatural. Pause between each set 2 minutes. Quality is better than faster pace (and fast-twitch muscle fibers also take more time to rest.)
High-intensity steady-state work
Why? "Steady-State High Intensity" Training is a term coined by the Institute of Motion, a group that explores human design, function and performance. It is very handy in performance. The ability to maintain high intensity in your workout over a short period of time will hit those hybrid fibers soundly.
Instructions: Perform this dumbbell complex by completing 10 reps of each exercise without lowering the bar. Make 5 rounds and rest 2 rounds each.
Barbell Front Squat
Stand with a loaded dumbbell on the shoulders, feet about shoulder-width apart, core and buttocks tightened. Bend your knees and push your butt backwards to lower your upper body until your thighs are parallel to the floor. Get up explosively. This is 1 repetition; do 10.
Barbell Shoulder Press
Stand with a loaded barbell on the shoulders, core and glutes tight, feet shoulder width apart, hands slightly wider than shoulder width. Hold your core and buttocks firmly, push the barbell up and stretch your elbows and shoulder support. Stop above, then lower with control to start. This is 1 repetition; do 10.
Barbell Romanian Deadlift
Lower the dumbbell into your hips and let your arms hang naturally, feet spread shoulder width apart. Tighten your core. Hold your spine up and hold the barbell against your shins, push your finger backwards, and swing it forward at the waist until it tenses into your thigh muscles. Stand back and squeeze your glutes. This is 1 repetition; do 10.
Hinge your hips and push your butt backwards until your upper body is at a 45-degree angle to the floor; of course, let your arms hang. Bend your knees for balance. Squeeze your shoulder blades together and pull the dumbbell up to the chest. Pause, then to the start. This is 1 repetition; do 10.
Lower the dumbbell to the floor near your feet. Spread your feet about hip-width apart and hang at your hips, holding the bar about shoulder width. Squeeze your shoulder blades together and turn your lats. Lower your hips and squeeze your buttocks muscles. Hold up your chest and tighten your core. Drive your heels into the ground and pull the weight upwards. Squeeze your buttocks muscles together. This is 1 repetition; do 10.
Battle Rope Speed Work
Getty Images DaniloAndjus
Why? Combat ropes are heavy enough to challenge you, but light enough that you keep them explosive Crushing can be guaranteed to make these hybrid fibers shine.
Directions: Lie down with your shoulders in an athletic stance with one end of the rope in each hand. Use an overhand grip and arms In front of the torso, bend your elbows slightly, lift your left arm over your head and pull the rope down, repeating immediately with your right arm, change the slams for 30 seconds, then rest for 90 seconds That's one round, make 6 rounds.