@Moses ich habe entfernt die zusätzlichen Fragen zu halten, die inline mit dem Titel, aber die Frage muss noch einige Arbeit, da es immer noch ziemlich breit. Nur um diese zu beantworten, wenn Sie eine enge Haltung, die Sie möglicherweise investieren wollen, in Oly-Schuhen oder stehen auf einem kleinen Teller wie 10s oder 5s. Es ist auch wichtig zu betonen, dass Gear bedeutet breitere Haltung also, die berücksichtigen, wenn Sie das ansehen von videos von Menschen hocken. Bestehenden Schmerzen sollte nicht behandelt werden mit Ratschlägen aus dem Internet. Sollten Sie einen qualifizierten Arzt oder Physiotherapeuten. Mein Punkt mit "entfernen oder zu ersetzen, dass eine übung" war gemeint, "ändern Sie nur die Teile, die Sie *haben* zu, und versuchen zu tun zu halten Sie das Programm". Könnte Wasser sein Gewicht, fäkale Angelegenheiten und etc. .

Isometrisch-Konzentrische versus Ausbildung

Jede Art von training produziert die größte Verbesserung, wenn die Festigkeit tests verwendet werden, sind ähnlich denen des Trainings. Die meisten Verbesserungen beobachtet werden, wenn die test-routine entspricht der Trainings-routine. Übung-Typ-Spezifität unterstützt.

Verbesserung der funktionellen (Sport -) Leistung ist die praktische Kriterium für den Vergleich von Trainings-Wirksamkeit der verschiedenen Arten der übung, trotz der funktionellen Aktivitäten in der Regel als komplexer und mit zusätzlichen Kapazitäten, um die Leistung der trainierten Muskelgruppen. Es scheint, dass die konzentrische Ausbildung überlegen sind, um das statische training zur Verbesserung der Leistung obwohl mehr Forschung muss durchgeführt werden, um eindeutig zu definieren, eine Antwort.

Isometrische vs. Exzentrisches Training

Es ist unklar, ob isometrisches training überlegen ist exzentrisches training bei der Erhöhung der isometrischen Kraft, mit der Mehrheit der Studien zeigt keinen Unterschied. Eine Studie berichtet exzentrische training superior für die Entwicklung der exzentrischen Kraft.

Es gibt keine Berichte, Vergleich der Effekte der beiden Formen des Trainings auf die funktionelle Kraft.

In der Schlussfolgerung, es scheint eine Tendenz zu geben, dass die Modalität der Ausbildung ist die Modalität der Funktion, die Sie würde besser werden.

Quelle: Morrissey, M. C., Harman, E. A., & Johnson, M. J. (1995). Widerstand training-Modi: Spezifität und Effektivität. Medizin und Wissenschaft in Sport und Bewegung, 27

Anekdotisch habe ich das Bedürfnis zu erwähnen, dass meine bevorzugte isometrische übungen drehen sich um kleinere Muskelgruppen, wo Größe Wachstum ist schwerer zu erreichen (z.B. Unterarme, Waden). Insbesondere Schulung der Griffstärke isometrisch hat mir erlaubt, zu erhöhen das Gewicht an, die ich brauchen, um mit wraps für Kreuzheben.

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