Experimentujme s excentrickou fázou

Martin Mikláš Cviky, Powerlifting 4676 Comments

Calixto et. al(Biol sport 2014) chceli zistiť vplyv excentrického silového cvičenia na hladinu rastového hormónu. Pre začiatočníkov, koncentrická fáza je keď niečo dvíhame/tlačíme a excentrická keď váhu spúšťame do začiatočnej pozície. Ak sa chcete dozvedieť viac o týchto metódach cvičenia kliknite tu http://slovakbarbell.sk/metody-siloveho-treningu-cast-2/.

Samotné cvičenie všeobecne zvyšuje rastový hormón, ale cvičenie v upravených podmienkach dokáže zvýšiť hladinu rastového hormónu až o 1700%. Mnoho iných štúdií potvrdili, že kontrolovaný (namiesto nekontrolovateľného netechnického búchania váhy) excentrický pohyb zapája viac svalových jednotiek, ktoré sú zodpovedné za vyplavovanie rastového hormónu.

Ako táto štúdia prebiehala?

Vedci rozdelili 16 skúsených lifterov do dvoch skupín. Obidve skupiny precvičovali bench press (4 série po 8 opakovaní s váhou 70% 1RM(1 rep max)). Jediný rozdiel bol v tom, že prvá skupina precvičovala bench press normálnym štýlom (konštantná rýchlosť koncentrickej a excentrickej fázy); druhá skupina predĺžila negatívnu fázu opakovania(excentrická fáza) na 3 sekundy.

Spôsoby porovnania hodnôt

Vedci odobrali vzory kyseliny mliečnej a rastový hormón od všetkých lifterov pred cvičením a monitorovali hladinu spomenutých látok polhodinu po cvičení.

Kyselina mliečna aj rastový hormón boli zvýšené v skupine, ktorá vykonala excentrické 3 sekundové opakovania. 15 minút po vykonaní týchto cvikov sa hladina skúmaných látok zvýšila až o neuveriteľných 17 krát!

Čo z toho vyplýva?

Každému cvičencovi odporúčame zahrnúť do tréningového cyklu pár cvikov s dôrazom na excentrickú fázu. Ak cvičíte 3 krát týždenne, vyskúšajte si zaradiť do tréningov 1-2 cviky s dôrazom na negatívne opakovania. Nesmieme zabudnúť, že excentrické opakovania sú náročnejšie a preto potrebujú správny výber váhy a dostatok času na regeneráciu.

Zdroje: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296844/

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