Correct execution of exercises. Style in fitness and bodybuilding

Correct execution of exercises, technique and performance style in fitness and bodybuilding are of the greatest importance if your goal is to get the best possible from your training result. Speed ​​of movements, tempo, delays at peak points, number of approaches and repetitions, breathing technique - all this and much more includes the concept of “Correct execution of exercises.” Let's look at some points in more detail...

It is worth considering that movements at an accelerated pace require peak efforts only on a small segment of the trajectory: at the beginning of the movement and at its end. Remember: repetitions that are too fast are ineffective and extremely dangerous.

Most fitness and bodybuilding exercises involve lifting and lowering heavy objects. By lifting a load, you cope with the force of gravity and produce positive work. At controlled lowering the load already produces “negative” work, or in other words - negative part of the movement. Take note: with positive work - muscle fibers are being reduced, and during negative work these fibers stretch, lengthen.

In modern fitness and bodybuilding during training, leading athletes pay great attention to the negative part of muscle work. As a result, real practical advice to all trainees: lift the weight for two seconds, and lower it for at least four seconds.

In other words, you need to spend half as much time lifting the weight as lowering it. This rule is true to a greater extent for almost all movements. The only exceptions may be in such exercises as pull-ups on the bar and push-ups, where the execution time can be as much as a minute or more, both in the positive and negative phases. Ascending and descending as slowly as possible will put shocking stress on your muscles. This principle can be applied to any muscle group.

A clear example of this option is when your partner(s) helps you lift the barbell, and you lower it yourself, as slowly as possible, fighting for virtually every millimeter of the downward trajectory. Most often this principle is applied in basic exercises:

1. bench press,
2. seated press,
3. biceps curl,
4. pull-ups,
5. squats,
6. and others…