Макар машините да са неизменна част от повечето фитнес зали и трениращите често да ги предпочитат, много треньори ги считат за безпoлезни по отношение на развитието на функционални качества. Това е и причината често да бъдат пренебрегвани и да се използват основно движения със свободни тежести. Има ли истина в тези вярвания и ефективни ли са машините за подобрение на функционалните качества?

📚Източници:

[1] Machine training myths. Retrieved from Baye.com

[2] Functional Strength Gains By Leg Pressing? Retrieved from bretcontreras.com

[3] Karlsen, T. et. al. Maximal strength training restores walking mechanical efficiency in heart patients. Int J Sports Med, 2009

[4] Wang, E. et. al. Maximal strength training improves walking performance in peripheral arterial disease patients. Scand J Med Sci Sports, 2010

[5] Pamukoff, D. et. al. The effects of strength and power training on single-step balance recovery in older adults: a preliminary study. Clin Interv Aging, 2014

[6] The Effects of Training with Free Weights or Machines on Muscle Mass, Strength, and Testosterone and Corisol Levels. University of Saskatchewan, 2008

[7] Schoenfeld, et. al. Do Single-Joint Exercises Enhance Functional Fitness? Strength and Conditioning Journal, 2012

[8] Sanders, M., T. A Comparison of Two Methods of raining on the Development of Muscular Strength and Endurance. J Orthop Sports Phys Ther, 1980

[9] Silvester, L. et. al. The Effect of Variable Resistance and Free-Weight Training Programs on Vertical Jump Height. National Strength Coaches Association Journal, 1981

[10] Cotterman, et. al. Comparison of muscle force production using the Smith machine and free weights for bench press and squat exercises. J Strength Cond Res, 2005

[11] Boyer, B. A Comparison of the Effects of Three STrength Training Programs on Woman. Journal of Strength & Conditioning Research, 1990

[12] Science-Based Weight Training. Retrieved from medium.com/themission


Leave a Reply

Your email address will not be published. Required fields are marked *