Metode vježbanja u bodybuildingu

master's thesis

• Title: Metode vježbanja u bodybuildingu : ekscentrično preopterećenje
• Title (english): Bodybuilding exercise methods : excentric overload
• Author: Valentino Vulama
• Mentor: Saša Vuk (mentor)
• Committee member: Saša Vuk (predsjednik povjerenstva)
• Committee member: Pavle Mikulić (član povjerenstva)
• Committee member: Asim Bradić (član povjerenstva)
• Granter: University of Zagreb; Faculty of Kinesiology; (Department of Kinesiology of Sport); Zagreb
• Defense date and country: 2018-09-26, Croatia
• Scientific / art field, discipline and subdiscipline: SOCIAL SCIENCES; Kinesiology; Sports Kinesiology

Abstract

Izvođenje vježbi supramaksimalnih opterećenja 110-140% od 1RM ekscentričnim mišićnim akcijama doprinosi mnogim pozitivnim efektima u smjeru povećanja sposobnosti jakosti, snage i brzine. Pošto su opterećenja veća od mogućnosti svladavanja sila u koncentričnom dijelu pokreta i pokret se ne može izvesti u cijelom rasponu samostalno, preporuča se da ovu metodu koriste samo vježbači sa iskustvom dužim od 6 mjeseci treniranja s opterećenjem, te da se ne koristi više od dva puta tjedno u kombinaciji s maksimalnim treningom jakosti. Isto tako, za ovu metodu potrebno je naglasiti da ju je moguće izvoditi samo uz asistenciju drugog vježbača, motornog trenažera, drugog ekstremiteta, klupe ili pomoću metode „varanja“, te zbog toga nije tako praktična i sigurna kao ostale metode. Razlog zbog kojeg smo se odlučili pisati baš o toj metodi je njezina specifičnost provođenja u aspektima intenziteta, pomagala i/ili pomagača, vremena početka njezinog korištenja i samog utjecaja na različite sposobnosti i općenito na ljudski organizam. Stoga, cilj ovog rada je prikazati, objasniti i vrednovati potencijalnu ulogu u razvoju jakosti, snage i mišićne hipertofije, te objasniti mehanizme metode vježbanja u bodybuildingu – ekscentrično preopterećenje.

Abstract (english)

Performing supramaximal exercises 110-140% of 1RM of eccentric muscle actions contributes to many positive effects in the direction of increasing the ability of strength, power and speed. Since the loads are greater than the ability to overcome the forces in the concentric part of the movement and the movement can not be performed in the entire range independently, it is recommended that this mode only be used by trainees with experience longer than 6 months of workout training and not used more than twice a week in combination with maximum strength training. Likewise, in this way it should be emphasized that it is possible to perform it only with the help of another assistant, machine engine, second extremity, step or swing, and therefore it is not as practical and safe as the other methods. The reason we decided to write about this method is its specificity of implementation in aspects of intensity, assistants, the times of its use and its impact on different abilities and generally on the human body. Therefore, the aim of this paper is to show, explain and evaluate the potential role in the development of strength, power and speed, and explain the mechanisms of bodybuilding exercise method – eccentric overload.

• Keywords: ekscentrična mišićna akcija; razvoj sposobnosti; intenzitet; asistencija; plato
• Keywords (english): eccentric contraction; increased ability; intensity; assistance; plateau
• Language: croatian
• URN:NBN: urn:nbn:hr:117:446332
• Study programme: Title: Integrated undergraduate and graduate university study of kinesiology; Study programme type: university; Study level: integrated undergraduate and graduate; Academic / professional title: magistar / magistra kineziologije (magistar / magistra kineziologije)
• Type of resource: Text
• File origin: Born digital
• Access conditions: Open access
• Created on: 2018-10-02 11:03:31