WITERING

The period of preparation for winter is an important stage in the annual program of training. It is not enough to remain active only during the summer.
A long inactivity causes the decay of fitness and recovery is very tiring.
The basic objective of this period is to maintain good overall athleticism, that is to maintain a good basic knowledge on which later develop during the summer workouts.
You will need to exercise the ability to improve the efficiency of muscle strength, respiratory and cardiovascular.
Strength training exercises with specific training in the gym and cycling will be the targets of these months.

 

WORKLOADS

The workloads of the winter season are orientaed to the development of quantity, and for the resilience of strength

To achieve a good basic athletic training, you can use different means of training:

• Preatletismo general gymnastics and race walking
• Weight bearing exercises (weights, machines, body building etc.).
• Specific work by bike.

SETTING IN THE GYM

It is important to a rate of at least 2-3 workouts per week if you want good results during the summer.
The duration of each workout will grow at least every 2 weeks.
The alternation between more challenging exercises (strengthening) and others less (flexibility, mobility, stretching, breathing and recovery in general) allow better distribution of effort
Each workout should be done in 3 stages in sequence:
-Heating

-Training the middle phase with gradual effort
-Cooldown

Several Muscles of the Forearm and for Hand that govern the movement of the wrist hand and those fingers

Training is important ina many sports where the hand holding a tool

The goal is to make the muscles flexible and powerful grip to better absorb all the stresses that come from the tool or to support contested body weight.
The proper training is therefore preventive and protective elbow, wrist, wrist and fingers

These muscles can broadly identify:
- Flexors and extensors of the wrist and fingers (Go Figure: Hand Side Palm - Complete Hand Muscles - Forearm bottom - Forearm Side Upper)

 

TRAINING
The muscles of the socket can be trained in almost all the exercises for upper limbs with strength machines, with the barbell or with dumbbells and then rest and be relaxed with pauses between sets of movements (rowing with dumbbells, lat machine, pulley , bending arms on the fingers).
There are many small tools that can be used to practice more specific to the forearm and fingers: balls of different materials, handles with springs, elastic etc..

 

STRETCHING

The increase brings the flexor muscles of training to be more potent and less extensible extensors. This results in attitudes, at rest, diflessioni elbow, wrist and fingers also mistakenly are considered indicative of strength in his arms.
Practitioners of sports that use a lot of the forearm muscles often develop degenerative inflammatory diseases of the insertions of these muscles (Elbow, carpal tunnel).

Thus, the increase in extensibility is key to preventing the emergence of such diseases.

The constant practice of stretching exercises for the flexors and extensors of the wrist and fingers will not only prevent but also to improve the performance of technical and athletic movement.
For the flexors, bend more than it increases the tension, keeping the elbow extension. For the extensor muscles while keeping the back of the hand in support of the wall, rising more than the arms increases the tension.
For the extension of the forearm muscles (muscles not too large, with thin tendons) is recommended to use the technique of progressive tension.
Voltage light for 20 seconds which to pursue a more sustained tension for 20 seconds, eventually returns to power for another 20 seconds and run a break.
In many practical exercises and shorter stretch the muscles of the arms, wrists should be adequately protected with bandages or braces specifications.
The purpose of these exercises is arms wrists is to make the muscles flexible and powerful grip to better absorb the stresses.
Proper training and stretching will be preventive and protective.

 

                                                                                                 LEGS  AND  FEET

Although commonly denoted by "leg" around the leg, is only correct call leg segment between the ankle and knee.
The leg can be identified in the back, the triceps surae (calf) and flexors of the fingers, the side long and short peroneal muscles, whereas before there are the anterior tibial and extensor of the fingers.

 

TRAINING
For heating is recommended to use the cycle ergometer and resting on inclined planes and passive manipulation of the ankle joint.
For training in plantar flexion, useful activity cycle, you can use strength machines such as the standing calf (twins and soleus), and seated calf simple tools such as elastic or ankle. Even the muscles of the foot is essential, need to be sought, therefore, exercise to keep toned and elastic.
Valuable work tool workout grasp and lift objects with the fingers of various species, stimulation foot resting on balls. (Figure Muscles Foot)

 

STRETCHING
By extension, particular attention is paid to sural triceps muscle (calf), as mentioned, at the back of the leg.
The increased elongation is important in all sports for the marked tendency of the muscle, over time, shortening, which could
cause injury to tendons and reduction of joint movements.
But damage can also be caused by incorrectly performed exercises, and then, in the case of the triceps surae, pay attention to the position of the foot and
of the femur to avoid misleading fees in other parts of the body, to avoid large stress ligaments or joint capsules of the knees and ankles.
Muscles take more benefit from the positions of elongation, the same can not be said for the joints.
Stretching must be performed without haste.
For the practical exercise of stretching the triceps surae (performing actions on both knees and ankle) should keep the knee extended, the foot forward while maintaining the heel to the ground, the voltage is given by advances of the basin, drill a limb at a time and pause time is given by time operation of the other limb. If you place the balls of the feet on a step or rung of a back, it produces a dorsiflexion of the foot that can be bilaterally.

Most stretching exercises for the hamstrings, if you insert a dorsiflexion of the foot holding the forefoot or may
help to stretch the calf. Beware, many muscles are involved in tension (lower back, buttocks, thigh, leg) becomes more
difficult to control rewards and positions. For these stretching exercises may be useful alternatives to the technique already presented to the forearm muscles, the tension reached maximum elongation in about 20 seconds and then perform a contraction of the muscle concerned for 10 seconds.

The test of the Conconi test is perhaps one of the most famous and popular in the sports world. This spread is due to the great convenience of the test, as with:
- Any heart
- A simple stopwatch
- Pen and paper
anyone can do this test. For these reasons it has become one of the laboratory and field tests over charged.
The test identifies practical values of heart rate to exercise intensity, gradually increasing for a number of intervals.
The ranges can be defined in terms of distance traveled, (eg every 200 meters) or time (eg every minute).
The intensity can be defined in terms of speed (km / h) in terms of force applied (Watts) in pushing on the pedals.
If the test is successful, the points related to the intensity of each interval considered and the corresponding heart rate, reported on a diagram
Cartesian, find themselves on a line all around, but at some point further increases in heart rate does not correspond to equally
increase speed or force applied and its connection points of the line form a line less inclined than its predecessor.
The connecting point between the two lines, said deflection point of the curve or trigger threshold anearobica identifies values of pulse rate and speed and force applied on top of them to continue the exercise,

the accumulation of acid lactic acid in muscles is always stronger.

 

THEORETICAL METHOD FOR THE DETERMINATION OF THE THRESHOLD ANEAROBICA
The physical abilities change with age and the average lifetime is lost each year bpm maximum heart rate, ie the maximum number of beats per minute that a person can reach any decreases in average year one. In empirical form and in very general terms, you can then calculate the different patterns of training without doing any tests, but simply by reference to the maximum frequency, which in theory can achieve.
To obtain this index number 220 to subtract the figure for her age

THEORETICAL MAX HEART RATE = 220 - AGE

For convenience may be established 3 levels of intensity depending on the type of training:
- 60% (Resistance Base) the maximum value of oxygen consumption
- 70% (Medium Resistance) of the maximum value of oxygen consumption
- 80% (Resistance at high speed) the maximum value of the oxygen consumption

The theoretical calculation follows the following criteria:

RESISTANCE BASE                                         180 - AGE

MEDIUM RESISTANCE                                     200 - AGE

RESISTANCE AT HIGH SPEED                        220 - AGE

The value thus found can be considered, depending on the age, the maximum limit for each level of training.
If this figure subtract 20 units, we identify for the same range considered, the minimum commitment. While this empirical way, experience has proved its worth.

MAXIMUM VALUE OF HEART RATE

AGE

20

25

30

35

40

45

50

55

60

RESISTANCE BASE

160 

155

150

145

140

135

130

125

120

MEDIUM RESISTANCE

180

175

170

165

160

155

150

145

140

RESISTANCE AT HIGH SPEED

200

195

190

185

180

175

170

165

160

Cardiac Rhytm Max Calculated according to Age