※ This article translated my blog post into English using Google translation.
Hello Good evening, Good evening.
In this time, as one of the things that I felt somewhat troubles, the feeling that the conclusion did not come out perfectly, the effectiveness of 【Total Karate Karate】 and Weight Training (Muscle Training) I would like to write about.
To the last, it will be like my present idea, which is derived from my own ideas and contemporary sports theory.
Thank you <(_ _)>
I love weight training more than when I was a younger person, I trained as much as I can say, [135 kg] at the bench press, [160 kg] at the maximum, dead squat etc [160 kg].
However, when it comes to speed battle with the people of all sky interlocking karate, the muscles of weight training that have been going on for over ten years or more until then, may even feel even weight. did.
In particular, I loved the muscle training of the arm, so I love the curl type events such as [Karl Hammer Curl] which is the training of the biceps brachii and so on, I did it well, that plenty in my arms When the muscles returned to the world of Karate of the whole world after the club activities of high school students, it was only a weight.
What would you do if you entered such a world like Karate of the whole world?
"Why do not you do full Contact Karate?"
Of course, if you do full contact karate straightforwardly, if you keep doing it, the muscle will be a wonderful offensive power and it will be the best armor.
But still, I want to do Karate Karate.
And in case of Yu.
What should I do?
I also want to write about it.
Who should I do if the body gets heavy as a result of too much weight training (weight training)?
I will write about my work with my experiences.
First of all, it is better to leave weight training.
Protein, after practice, to restore tired muscle fatigue, just use it at such times, Should I leave my muscle hypertrophy once?
Still, if you absolutely want to do weight training, want to make muscle big, want to become strong, in that case, you better not participate in the tournament of all sky interlocking karate.
It is a sudden conclusion.
Karate of all the sky series is too sportsy element strong.
For example, if you think in [Badminton], is it necessary, muscle hypertrophy, huge muscle.
【Table Tennis】, huge muscle. I do not need it.
It's ten seconds on [100 m running] to a giant professional wrestler system, is not it?
To the super huge sumo wrestler system, [Full marathon], it is irritating.
As you can clearly say, you can tell by thinking about the system of strong people in sports.
More than anything
【Smart and tight body】
This is already the best.
"You can break through every guard with full strength punches like tall players (laugh)"
It is irritating. Unfortunately.
Just a little bit, at the moment when the shoulder moves, one-on-one and turning kicks are already on your face for about 0.2 seconds, it seems to have been inserted before anything noticed.
And at the moment he realized that he was able to put in the skill, he already had a 2 meter interval.
About that, speed and high technical strength are required worlds.
So, what to do?
The person of the professional wrestler system is to be able to lose weight in both 1 and 2.
Until then, even when I pride himself on a 100 kg body, first of all, I can lose weight.
Abdominal muscles will emerge if body fat reaches 10 percent.
If it is thin so far, the road as a good all-sky player of the power system has already come out already.
Then, next is the main subject.
Effectiveness, relationships of weight training, with karate of all sky interconnects.
First of all, it is a premise that it is all interconnected system.
For full contact karate such as extreme vacuum hands, it is understood that anything by looking at Kurosawa players, Hakkado players, etc., it is more effective to do the weight training.
It is natural that muscles are advantageous if they actually apply.
So, what about the Tempo Karate, such as all the Air Squads?
It is this, right now, even in modern karate world, there are 10 teachers and 1,000 karate teachers, 1000 teachers may say different things, yet, mysterious One.
General body, if it is physical ability, assumes.
You can do weight training! !
First of all, in the actual example, although it is a famous female karate player "Fukuzu Ayumi" player.
We have taken way training.
It is said that he is under guidance from a professional teacher of rugby.
Squat etc seems to mention 100 kg.
I heard that he is continuing training aiming for 120 kg.
In other words, raising heavy weight with further weight training will improve the competitiveness of karate, that is, the weed planter actually proved in the body.
Even high clean (power clean) is said to mention 70 kg.
High Clean is done by many martial arts athletes, improving the speed and power of the whole body.
It lifts up with a form like a dead lift, lifts it up, stops once at the shoulder, drops it, training that attaches the feet of the body trunk, explosive power around the back side and shoulder.
However, training such as enlarging the arm 【curl】.
Training such as enlarging the large pectoral muscle [bench press] is.
Training other than 【training, trunk training】 should not be too much.
The important thing is [trunk training].
【Abdominal muscle / back muscle】
It is good to go through weight training, mainly [body trunk].
And firmly, after training
[Stretch · Flexible]
Do not miss it! !
Training causes the muscles to become exhausted, leaving it as it is, the [flexibility] that produces important performance definitely decreases.
With reduced flexibility, all of the skill growth, waist curls and speed all declined.
Furthermore, by continuing training as it is, damage will accumulate little by little in the indirect part which becomes hard, and you will inevitably injure you can not get back.
After weight training, you must do [stretch · flexibility], you must firmly and carefully extend the tired muscles after hardening.
Self-massage and others are also good.
In order to improve muscular strength efficiently, it is necessary to increase protein and carnivorous to take more protein than before.
If intake of protein is small, training muscle tissue damaged by training will take time to recover, muscles that have not yet been repaired will be further damaged by training, resulting in increased muscular strength, rather than muscle strength It may decrease.
As an ideal protein intake of a day, in the case of athlete (karate player)
Body weight × 1.5 times (gram)
In other words, a player whose body weight is 70 kg is 1.5 times as long as it can produce [105 g] of protein per day, which means that if you do not take it, your training will be spoiled.
Muscle tissue is made of protein.
In the first place, no matter how much protein [protein] does not exist, no matter how hard training it is, even if you request that your body "want to enlarge muscle! I want to strengthen!", You can use protein, To not take intake is because there is no raw material for muscles, so it can not grow big.
However, if you make it into a big muscle by training only a part that you do not need much for karate competitions, such as curls and bench presses, such as arms and breasts.
It may become a weight.
In my case, I have challenged various competitions besides Karate Karate, so it was good because I needed the minimum muscle.
Of course, in the future, I want to challenge not only the whole sky chain but also Furukon karate, mixed fighting sports, and various fighting sports!
In the case of Yu, I think I'm fine and doing it.
For boxing and other body weight restrictions, muscle weights three times as much as fat, so you will have to prepare that the class will go up.
Karate of the whole air striker, too, at the all-day convention and the big convention such as the world convention in the part of the association, since it becomes detailed by weight, I think that the class may rise because muscle strength increases.
So, again, the harmful effect of enlarging unrelated muscles with karate technology and speed, such as enlarging arms and breasts, will come out here as well.
Punch (punch), waist and upper body, the most important thing is the muscles of 【back】.
It is a good idea to get in on the dead lift squat.
Those events are primarily the events of the lower body and back, but that is actually
I will make [dozens] a tremendous speed.
In other words, if you can stretch and bend your arm's muscles, that's OK.
Rather, it is the earliest, is not it?
Baseball 's [Otani] player, it is amazing.
Speed is also faster, throw the ball at a speed of over 160 km.
Is it because the strength is amazing?
It is different.
For muscle strength, power lifters and body builders will be many times stronger.
I have seen it, but I say it in karate
is not it.
The rest is the length of your arms and legs.
When swinging the stick, the part farther away is top speed faster.
After doing strength training, the speed slowed! !
When I thought so, when I felt that, I also existed, now also.
But at last, something like a conclusion came out.
After doing strength training, at least for three days, the brain and body nervous system has an image that lifts [heavy thing].
It is going to happen.
At the beginning, at the beginning of weight training, bench press first listed only [35 kg], but in only one month [60 kg] came to be cited.
Separately, it is normal, everyone, it will be so.
It does not mean that the strength has increased separately.
Even though my muscles have gotten bigger nearly doubled, there is not.
The nervous system was strengthened.
Of course, muscle strength and muscle mass have also improved somewhat. But.
Suddenly in a month, there is no increase in muscular strength / muscle mass, so that you can raise the weight twice.
The nervous system developed.
The brain / body is getting used to how to put out the power in a form that raises a bench press.
In other words, it became possible to raise the weight by a factor of two months in a month, strengthening such part, being a direction to exert force, to put in force, to image and so on.
But, unfortunately, it became possible to mention [35kg → 70kg] in one month, that person does not increase, of course, like 【70kg → 105kg】 → 【105kg → 140kg】, after a couple of months .
Enhancement of the nervous system is already almost
It is because it has been completed.
Already master the correct form.
Right, master how to put power.
I learned the correct image.
The brain and the nervous system of the body also got connected.
By doing so, it seems that 70 kg can be cited as it is, but the basic muscle / muscular strength has not improved so much.
From there, there is no other choice but to keep improving muscle strength and muscle mass steadily, small and long.
So, why do you feel that speed fell in Karate?
It is Yuu,
Although I wrote it many times.
is not it. Identity is.
As much as possible, challenge the limit weight by bench press, dead lift, curl etc, somehow, it can be done more than once, only once, can be cited.
We aim to do that and we will continue training.
Therefore, it is strengthened with a nervous system.
An image that lifts heavy things that is strengthened and is strengthened.
After that, three days will remain, the image that lifts heavy things, and the nervous system.
Likewise, three days remaining, muscle fatigue.
These are the summary.
· Causes of weight increase due to weight training ·
· There is a [nervous system] to lift heavy objects.
· Lifting heavy objects 【image】 remains.
· By way training, muscles themselves are tired.
· Fatigue muscles lack flexibility (they are temporarily hardened by fatigue).
If it is more than so, temporarily, if you do shape, basic, group, etc., the sense of speed is very important in Karate Karate, so especially if you do it on the ground and so on alone , The next day of weight training, etc. will become heavy, such as body, arms, reflex of the waist.
Actually, definitely, the speed is also falling.
But, let's wait for three days there.
Three days later, the bench press and the [image] that lifted the heavy objects ceased to exist, the [nervous system] will be released.
Of course, after three days, if one week passes, it will be in vain that the strength training itself you went through will be in vain.
And three days later, muscle fatigue is coming out.
Meanwhile, firmly doing stretching and flexibility everyday, ingesting protein firmly, putting in hot water and making the body's metabolism good.
Let's do something good as well, etc.
So, in a few days or so, the image of lifting heavy weight training will completely disappear.
And it is completely released from [nervous system / image] which lifts heavy objects.
Then, what will happen?
The body will move faster than before.
Because there is no extra image, only the improvement of muscle strength remains.
Of course, after the weight training, especially among beginners, muscle aches are painful and it is painful, but practice karate well, let's do it well.
And on the fourth and fifth day.
The image of fatigue · heavy thing of weight training (muscle tray) completely disappeared.
And I will repeat that.
Then, karate also got better.
Strength is also attached, the body moves more speedily.
When accumulating training of "body trunk" such as squat, dead lift, high clean, etc., the [explosive power] of the body improves, [instantaneous power] will be dramatically improved.
As you can see, after doing weight training, for several days, the image, fatigue etc to lift heavy objects, in fact, the body becomes heavier and the speed drops.
It is temporary.
Again, it is a conclusion,
① When weight training is done, the body feels heavy for several days, but after a few days the muscle strength improves rather and the body moves faster than before.
② Do not do more than necessary training of parts that need less for karate competitions, such as [arm / chest] other than 【body trunk】.
③ Before the tournament, absolutely do not do weight training. It can not be dramatically improved muscle strength in just a few days or weeks before the convention and it is necessary to completely eliminate the image of lifting heavy objects and fatigue.
I think that you will grow in a good direction if you go weight training as well while practicing karate firmly so as to protect them.
However, especially the first time, the next day when we did weight training, it is hard to keep up, karate may not be able to do very easily.
If you work hard on weight training, good substances such as [growth hormone] will come out.
By doing so, rejuvenating effects and health effects.
It is said that it has a good effect mentally.
Aerobic exercise such as running, burns valuable [muscle] together with fat, but only weight training only improves muscle while burning fat, so-called [basal metabolic rate] also improves There are many good things to do, so I think that it can be said that it is a waste not to do.
Well then, this time, I will excuse you around here.
It is sort of fun to keep myself and my children growing stronger, so let's do our best!
Then, I will excuse you, <(_ _)> Osh! !