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Characteristics of muscle antagonists and synergists. Examples of programs with them

4 min read

All is interconnected in nature, the human body is no exception. It also has the opposite effect of processes such as anabolism and catabolism, and muscle groups, in turn, are divided into antagonists and synergists. How is it used in bodybuilding?

What muscles are antagonists

Imagine an athlete who makes a gym bench press. In that moment, when he raises the bar, the work included the triceps and chest. If we imagine the reverse exercise, the athlete will pull the bar that all other groups are active (e.g., back). This example demonstrates a new concept.

They are otnositelnye and mnogocwetnye. In the first case, control of single joint (biceps and triceps), in the second, accordingly, several of the joints (gastrocnemius, soleus).

So, muscles-antagonists is a group that performs different actions and has different anatomical features. Among them are:

  • biceps and triceps;
  • pectoral and dorsal muscles;
  • press and loins.

For this reason, with the weakening of press, it just started back. The experts recommend to strengthen the back and strengthen the press.

Exercise benefits the muscles antagonists. Sample program

As in the movement they are involved not at the same time, they can be trained in one of the sessions in the gym. For example, after exercises on the biceps, perform the following in not tired muscle – the triceps.

At the moment the load on the biceps, the antagonist rested or was in a small static voltage, this allows you to practice both areas at one time and to avoid overtraining.

This property makes it possible:

  • to combine exercises into supersets. If you use this for a chest and back workout is intense and effective, what can be said about the superset back and biceps;
  • to increase muscle strength even during the tension of its antagonist. For example, when a strained pectoral, back stretches and improves contractility;
  • to reduce the training time, if you do all activities in supersets.

Experienced athletes are of a split schema using this property. For example:

  • Tuesday: biceps and triceps;
  • Thursday: biceps, hips and quads;
  • Saturday: back and chest.

The program is very effective for building muscle mass, does not include all antagonists. Anyone can make a program to fit your goals.

Which muscles are called synergists

If antagonists are not involved in basic motion together, the synergists involved at the same time.

Synergists are muscles that work in the same direction, at the same time participate in the exercise are mnogocwetnye. Among them are:

  • the biceps and the broadest muscle (when tightened);
  • the pectoralis major muscle and triceps (when pressed);
  • the pectoralis major and anterior bundle of the deltoid muscle (when doing push-UPS on uneven bars);
  • quadriceps and gluteus Maximus (when you Crouch).

Our body is a complex system, why our actions are so well coordinated and accurate. This is achieved due to coordinated work of muscle groups.

Synergists tense and tired in the same exercise, same form, and therefore the training you need to build taking into account this fact. The synergist simply will not perform at full strength for more exercise due to overtraining.

They have an interesting property: they work in synergy, not in all situations. In some exercises they will no longer be considered as such. For example, the chest and front of the Delta – synergists, if you do not work in the bench press. In the latter case they work in isolation.

What to consider for training synergists

It is important not to overextend any muscle of the pair prematurely. This can be avoided if:

  • In the process of training in the first place to load the most muscle.
  • To start with basic exercises and then move on to the small secondary muscles by performing isolated exercises.
  • What affects the effectiveness of the training of the muscles of antagonists and synergists. Examples of exercises

    Every body is different, so the program is equally effective for everyone, no. For one athlete the greatest effect will result from the training, built on the tension of the antagonists to the other synergists. To determine the direction that you stick to in the future when building individual training plan, you need within a few weeks to train them one at a time.

    Based on the obtained experience, you can build the most effective training program. It should be noted that the results will be affected:

    • the body’s ability to recovery;
    • hormones;
    • the rate of metabolism;
    • type of Constitution.

    To train the antagonists of the importance of the serialization of the load. For example, let’s start the week with exercises for biceps and triceps, doing spinal and chest, and legs. Each day is dedicated to work on a specific group.

    Antagonists can be trained:

    • one day, a superset. If the athlete trains 3 times a week, he can train two muscle groups every day.
    • in different days.

    Synergists train in one day is problematic, even though it helps to build muscle mass. For example, if an athlete was doing bench press bar, used breast, exercises for triceps get worse, as it will work in the sex force.

    To balance

    A clear distinction between muscle synergists and antagonists it is important to compose an effective workout. In everyday life, they are equally important because they are involved in coordination together, compensating for each other. Through their work, our body is coordinated and keeps the balance in the space. The effort of one group inhibits the other. Therefore, it is important sufficient development and those and others.

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