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Exercises with additional external load

Exercises with additional external load.

Until exercise, in which the athlete only overcomes their own body weight, they enable progress in physical preparation, there is no need to use additional external loads. Gradual, Careful introduction of external weight exercises should then be started, when the exercises used so far do not provide progress in terms of physical abilities. Wherein, one should follow the principle: “Use as little weight as possible, which allows you to get progress ".

In the training of young athletes, guided by the care for their proper physical development, the very important "safeguard" principle should be fully taken into account: observing the order in which exercises involving individual muscle groups are used in training – from isolated to global. Particular attention should be paid to the back muscles: first, raising the torso while lying on the bench, later – trunk rainfall with light load, ultimately in adult athletes - various variants of lifting the load from a height below the knees or from the ground. The same should be done for the muscles of the lower extremities: first straighten your legs in the sitting position (or lying on the back) and bending the legs while lying on the bench, later – straightening the legs ("Stuffing" the load on both sides) in the sitting or lying position, ultimately (seniors) – half-squats, squats with a barbell on the shoulders (muscle strength) and half-squat jumps with weights on the shoulders (power).