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Super slow weight training is probably still a relatively unfamiliar concept for many people. In fact, this is a way to help you train and strengthen. It can work for some people and requires a lot of patience and effort on the part of the practitioner.
1. How does super slow weight training help you gain strength?
Super Slow Weightlifting is a strength training exercise developed by American inventor - Ken Hutchins in Orlando, Fla. He pioneered a program to survey and evaluate the impact of resistance training on older women with osteoporosis . According to research, this group of women is often too weak and the most vulnerable. Therefore, Ken Hutchins came up with the idea of super slow weight training, which means that when strength training, you will combine low weight lifting with slow movements to ensure safety as well as increase strength. stronger and more efficient.
Dr. Westcott learned of Ken Hutchins' super slow weight training program and conducted two informal studies in 1993 and 1999. Each study involved about 75 participants, trained with a weight training program. super slow within 8-10 weeks. The results of the study showed that those who performed super slow weight training (SuperSlow) increased their strength by more than 50%.
According to Hutchins, the key to super slow weight training is to never let your muscles rest. You should remove the momentum factor from each exercise, causing the muscles to work instead of taking advantage of the weight's tendency to move. You should let your muscles work hard until you can't do any more reps.
People in the Westcott study did 12-13 super slow weight lifting exercises. In it, a group will do 10 repetitions of each of the lifting and lowering exercises for the usual 2-second intervals as directed. And the other group will do 5 repetitions, but raise the weight slowly for 10 seconds on the up and 4 seconds on the down. With this super slow weight training method, you will have about 20 seconds of contraction for each rep instead of 4 seconds. When you multiply that by 5 reps and in 12 super slow weights, that gives you a great strength training session.
MORE: Does weight training lose weight?
Tập tạ siêu chậm là một bài tập rèn luyện sức mạnh được phát triển bởi nhà phát minh người Mỹ
2. How effective should you do super slow weight training?
Some people who want to strengthen themselves try to increase power and weight, making training more difficult. In fact, this is not really effective in improving strength, even making you more susceptible to injury and causing muscle soreness. However, with the super slow weight training method, it will help you practice more without increasing force and weight.
Some recent studies show that for untrained people super slow weight training and also never weightlifting can increase strength by up to 30% in 6-8 weeks and almost guaranteed to increase 100 % for 8 months to a year after applying super slow weight training.
Sure, you're thinking that achieving this would require extremely intense and demanding training, up to 6 times a week. However, you can actually increase your strength by only doing super slow weights about once or at most 2 times a week. When your muscles get too tired, they need time to recover.
Experts say: "Strength training is like filling a hole". This will take a certain amount of time to achieve the best effect. If you do not persevere, that "hole" will never be filled, meaning you will not be able to increase your strength.
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Reference source: webmd.com
