Features Of The Muscles Of Antagonists And Synergists. Examples Of Programs With Them

Features Of The Muscles Of Antagonists And Synergists. Examples Of Programs With Them
Features Of The Muscles Of Antagonists And Synergists. Examples Of Programs With Them

Video: Features Of The Muscles Of Antagonists And Synergists. Examples Of Programs With Them

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Video: Muscle Theory - Agonists, antagonists, synergists and fixators 2023, February

What are muscle antagonists


Imagine an athlete doing a bench press in the gym. The moment he raises the barbell, the triceps and pectorals are included in the work. If you imagine the opposite exercise, the athlete will pull the barbell, then completely different groups will be active (for example, the back). This example clearly demonstrates a new concept.

They are single-joint and multi-joint. In the first case, one joint is controlled (biceps and triceps), in the second, respectively, several joints (calf, soleus).

So, antagonist muscles are a group that performs opposite actions and has different anatomical features. Among them are:

biceps and triceps;

pectoral and dorsal muscles;

press and lower back.

For this reason, when the press is weakened, the lower back begins to ache. Experts recommend to strengthen the back, strengthen and press.

Benefits of antagonist muscle training. Sample program

Since they are not involved in movement at the same time, they can be trained as part of one lesson in the hall. For example, after a biceps exercise, do the following on a non-fatigued muscle - triceps.

At the time of loading the biceps, the antagonist was resting or was in a slight static tension, this allows you to train both zones at once and avoid overtraining.

This property makes it possible:

combine exercises into supersets. If you use this for the chest and back, the training will be intense and effective, which cannot be said about the superset with the back and biceps;

build up muscle strength even while its antagonist is straining. For example, when the chest strains, the back stretches and improves contractility;

shorten the workout time if you do all the activities in supersets.

Experienced athletes create split circuits using this property. For example:

Tuesday: biceps and triceps;

Thursday: hamstrings and quads;

Saturday: dorsal and thoracic.

A highly effective muscle building program does not include all antagonists. Everyone can make a program for their own purposes.

What muscles are called synergists

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

Synergists are muscles that work in one direction, participate simultaneously in the exercise, and are polyarticular. Among them stand out:

biceps and lats (when pulling up);

pectoralis major muscle and triceps (when we push up);

large pectoral and anterior bundle of the deltoid muscle (when we push up on the uneven bars);

quadriceps and gluteus maximus (when squatting).

Our body is a complex system, which is why our actions are so well coordinated and precise. This is achieved due to the well-coordinated work of the muscle group.

Synergists strain and get tired in one exercise equally, so the training should be built with this fact in mind. The synergist simply will not perform the additional exercise at full strength due to overtraining.

They have an interesting property: they do not work synergistically in all situations. In some exercises, they will no longer be considered as such. For example, the pectoral and anterior deltas are synergistic if they do not work on the bench press. In the latter case, they work in isolation.

What you need to consider for training synergists

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

In the process of training, first of all, give a load to the largest muscle.

Start by doing basic exercises and then work your way up to minor minor muscles by doing isolated exercises.

What affects the effectiveness of muscle training by antagonists and synergists. Exercise examples

Each organism is individual, so there is no program that is equally effective for everyone. For one athlete, training based on the tension of antagonists will bring the greatest effect, for another - synergists. To determine the direction that you will adhere to in the future when building an individual training plan, you need to train them one by one over the course of several weeks.

Based on the experience gained, you can build the most effective training program. It should be borne in mind that the results will be affected by:

the body's ability to recover;

hormonal background;

metabolic rate;

type of constitution.

For training antagonists, the alternating load means a lot. For example, we start a week of classes with exercises for biceps and triceps, on the following days we will do dorsal and chest, and legs. Each day is dedicated to working on a specific group.

Antagonists can be trained:

in one day superset. If an athlete trains 3 times a week, then he can train two muscle groups every day.

on different days.

It is problematic to train synergists in one day, although it helps to build muscle mass. For example, if an athlete did a barbell press, used the chest, then triceps exercises will go worse, since he will work at half strength.

Block related articles

Strike a balance

A clear distinction between muscle antagonists and synergists is important to formulate an effective workout. In everyday life, they are equally significant, as they participate in coordination together, compensating for each other. Thanks to their work, our body is coordinated and keeps balance in space. The effort of one group is impeded by the other. Therefore, sufficient development of both is important.

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