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Perhaps you've heard a training method that
It uses in its base, the so-called shock
or, in other words, hopping method.
With this method develop excellent training
such qualities as endurance, speed and power.
exercise method is an explosive character,
that allows you to generate maximum force in a short
time interval.
For those who walk or I slept through the initial course
physics, we recall that multiplication by power rate
It gives rise to a power.
Thus, having great strength, athlete
It does not necessarily have high power.
For example, we can take anything.
For example, for armsport It is very revealing
when an athlete wins in a battle for
by the fact that after the signal almost immediately
manages to overcome the potentially a stronger opponent.
This is simply by the fact that the shortage
forces, it is capable of the highest speed, which
when multiplied by its strength It gives a greater power output.
You can further lead number of examples, including
jumping, shooting power, etc. etc.
The use of impact of the training takes place
development of strength and speed, observed strengthening
ligaments and tendons, as well the increase in bone mass.
Professor Yuri Verkhoshansky in 1970 he described the so-called
"Shock method".
As a result of plyometrics heard many, but of shock method
units.
Marketing in Action all its glory.
These methods are being developed professor Verkhoshansky
for the national team training THE USSR.
Before him there was a problem develop a methodology for training,
allowing significantly enhance speed-strength
characteristics of the athletes, with which he coped brilliantly.
The fact that not only so most sports
It refers to the speed and power.
The rate depends on the how quickly the momentum,
generated by our central nervous system
It will be transmitted and in which degree processed by our
muscles.
Generally, the level of limited pulse that
reduces potential ability in sports
achievements.
However Verkhoshansky developed a method of training that
It allows you to train value generated
by reverse pulse communication brain - muscle.
In order to exercise under shock method
we need to create the conditions under which a reduction
muscle precedes shock sprain.
An example of this method jump can serve with
elevations on the floor, followed by jumping out from the floor back
at this elevation.
The main rule is the a combination of stretching
muscles followed by their powerful reduction.
This method can be used to train almost
any muscle group.
For example, very throwers We love this method of training,
It includes a split so called bench with barbells
Repulsed, which is in that the bar, when the bench
lying almost catches on bar located
on the chest, after What happens powerful
presses movement.
In this mode, our muscles as well as the central nervous
It has a unique system stimulation.
This is due to the fact that the usual load
- Jump on the platform, preceded by stretching
(Jumping off the ground), which our muscles have to
quenching, and the momentum that regulates this inertia,
serves as a shock absorber, We have to generate
our central nervous system.
Through this mobilization hidden reserves within
training complex there is a unique development
characteristics which allow significantly improve results
in all the speed and power sports.
This method is by the way, is excellent It helps in bodybuilding
remove all the familiar tightness muscles.
Due to the fact that we train our power, our workers
weight will inevitably grow, whereby the stimulation
muscle will occur more intensively.
Ultimately, this will lead to its further
growth.
Just because of this training method can be
well trained the impact speed.
Punches, involve muscles such as the quadriceps,
calf muscles bark, deltoid, pectoral muscles and triceps,
as the movement begins from legs, and as a result of reversal
housing is transferred to the hand.
Quads and calf perfectly trained under the shock
complex jumps, described above.
Muscles bark in this case, it is best to train
with someone in a pair.
It's enough to throw each other heavy objects
(Bags, swords for functional training, etc.).
As part of the impact of the complex most effective
will push to support on the floor.
Exposing the floor bars, height of 20 centimeters
you agree with the emphasis starting at hands them
stop lying position after which literally jump out
with them on the floor.
At the moment of touching hands sex and you depreciate,
wring out sharply, by inertia return palms
into bars.
A simpler method of execution They are push-ups with a clap.
Almost any movement It can be performed in a shock
technique.
The next example may serve as pull-ups.
You will have to slightly adjust their implementation techniques for
In order to follow the principles of this training.
From the starting position - Davis on straight arms,
powerful jerk Throw yourself to the bar,
to enhance the effect in After the positive phase
movements you can let go wrists, then at the beginning of
the negative phase of the re-grab hands over the crossbar and
only slightly extinguish drop latissimus
back towards the end negative phase start
oncoming traffic, thus way, creating a cushioning
and preparing the body for another approach.
The main feature of the application this method in any
movements is perfect performance technique.
This applies to any training, but in the shock, the risk of injury
in violation of the technology increases repeatedly.
All the exercises we are extremely we recommend to perform
exclusively with its own weight and without the use
additional complications.
Before performing the necessary a thorough warm-up, stretching
and heating.
It is not recommended to carry out such training more than two
once a week.
To start such training It recommended for people of average
or a high degree of preparedness, fully restored
and focused on productive training.
We told you about the basic Principles of this unique
methodology of Professor Yuri Verkhoshansky.
Its basic principles are valid for the majority of training
movements in speed-strength sports.
Skillfully perform data recommendations necessarily
will bear fruit.
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