AKTIV-TRAINING: TRX® & Kettlebells: Functional Movement Drills

AKTIV-TRAINING: TRX® & Kettlebells: Functional Movement Drills: Video von:   TRX® & Kettlebells: Functional Movement Drills  /  TRXtraining JÖRG LINDER AKTIV-TRAINING - Ihr Personal Fitness Tra...

Training der Gesäßmuskulatur / Glute-Training

 2 Tipps für das Training der Gesäßmuskulatur (Glute-Training):


Train throughout a full range.  

Partial-range training does have benefits, especially in the area of strength development, but for maximal glute development you should perform exercises throughout a full range of motion. This is especially true with exercises such as back squats, front squats, split squats and step-ups – exercises that are often performed with a limited range of motion in order to use more weight.

Use resistance. 

 Often I see trainees performing exercises such as back extensions and glute-ham raises to develop the glutes, but they err by using little or no resistance. This approach will be ineffective for anyone except beginners with extremely low strength levels.


Quelle:   http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/963/10_Tips_to_Improve_Your_Glute_Training.aspx

JÖRG LINDER AKTIV-TRAINING - Ihr Personal Fitness Trainer für Baden-Baden, Rastatt, Ortenau, Breisgau, Karlsruhe, Metropolregion Rhein-Neckar, Germersheim, Speyer, Pforzheim, Schwarzwald

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Free Weights vs. machines

Favor free weight training over machines for greater strength development and a better testosterone response. Over and over again, free weights have been shown to be superior to machine-based training for building strength, size, and improving performance.

A new study presented at the Eighth International Conference on Strength Training in Norway tested the effect of performing a heavy weight training session using the squat or leg press on hormone response. Trained men performed 6 sets of 10 reps using 80 percent of the 1 RM for the barbell squat or leg press exercise in a cross over design, and hormone response was tested.

Results showed that testosterone increased more than 50 percent more following squat training than the leg press workout. Growth hormone also increased more than three times more in the squat trial than the leg press exercise.

Cortisol increased more in the squat trial, although this value was not considered statistically significant.

In addition, the testosterone-to-cortisol ratio was much more favorable in the squat trial due to the large testosterone response, which suggests that the anabolic benefits of free weight training are dramatic.


Quelle: http://www.charlespoliquin.com/Blog/tabid/130/EntryId/1830/Tip-507-Favor-Free-Weights-Over-Machines-For-Greater-Strength-and-Testosterone-Response.aspx

JÖRG LINDER AKTIV-TRAINING

Mauerbergstraße 110

76534 Baden-Baden

Tel.: 07223 / 8004699

Mobil: 0177 / 4977232

Mail: info@aktiv-training.de

Fax: 07223 / 8005271 

web: www.aktiv-training.de

Blog: www.aktiv-training.blogspot.com