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募集|組間休息背后的科學以及相關訓練技巧( 三 )



募集|組間休息背后的科學以及相關訓練技巧
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對設計訓練計劃的啟示如果中樞疲勞是較短組間休息導致較少肌肉增長的主要機制，那么這就對于計劃的設計有重要啟示。你就需要采取方法來減少中樞疲勞并且最小化它對肌肉活性的影響：
當用復合動作訓練時，采用更長的組間休息（>2分鐘）
將較短的組間休息、遞減組以及休息-暫停組限制在單關節動作上
如果你在復合動作上使用較短的組間休息，你可以通過做更多的組數去補償降低的肌肉活性。你還可以慢慢的減少組間休息來讓自己適應更短的組間休息。
當使用遞減組或者休息-暫停組時，限制這些方法在一次訓練中的總量。
以上就是今天的分享，如果你覺得對你有幫助，請分享給更多人。
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