tommy tricieps Posted October 22, 2003 Report Share Posted October 22, 2003 er der nogle der har et godt program til at øge gentagelser i chins.jeg vejer 110 kg og kun presse mig op 5-6 gange.jeg ville helt vildt gerne op og snuppe 10 uden problemer,men jeg syntes ikke at komme videre med min nuværende træning.jeg håber der er nogle der har nogle RIGTIG gode ideer????? Quote Link to comment Share on other sites More sharing options...
Kim S Posted October 22, 2003 Report Share Posted October 22, 2003 (edited) Den bedste måde at blive bedre til chin-ups er ved at lave chin-ups.Evt. noget støtte til benene så du kan "hjælpe" til med de sidste reps - en form for "assisted chin-ups" ved egen hjælp kan man vel kalde det ;) Det kunne også være en idé at starte din rygtræning med chins-ups hvis du i forevejen har øvelsen liggende i midten el. slutningen af programmet.Det er en øvelse der hiver søm ud og jo friskere du er, jo bedre resultat mht. gentagelser - kan evt. efterfølges af en omgang rows for at brænde lat musklen helt af.Kim S Edited October 22, 2003 by Kim S Quote Link to comment Share on other sites More sharing options...
Martin Posted October 22, 2003 Report Share Posted October 22, 2003 Pavel Tsatsouline er lidt af en guru når man taler om at øge antallet af chins. Prøv at søge lidt på "Pavel" og "Ladder" evt. "grease the groove".Meget kort fortalt anbefaler han at man tager 1 chin, hopper ned, tager 2 chins, hopper ned, tager 3 chins...det fortsætter man med indtil at man kan mærke at man ikke kan tage 1 hel chin mere - det er meget vigtigt at man ikke kører til man går kold, men stopper 1-2 reps før!Så hviler man et par minutter, og starter forfra 1,2,3,4...I alt kører man 5 sæt, eller indtil man kun kan tage en chin i et sæt.Dette gør man så hver dag - nogle gange flere gange om dagen.Med denne metode påstår han at hans russiske specialsoldater på kort tid blev i stand til at tage de obligatoriske 20 stk - med 40 kg oppakning på ryggen (sådan ca.) God fornøjelse! Quote Link to comment Share on other sites More sharing options...
Guest Slettet bruger Posted October 22, 2003 Report Share Posted October 22, 2003 Her er alt det du behøverKeep your chin up Quote Link to comment Share on other sites More sharing options...
spetsnaz Posted October 23, 2003 Report Share Posted October 23, 2003 Pavel Tsatsouline er lidt af en guru når man taler om at øge antallet af chins. Prøv at søge lidt på "Pavel" og "Ladder" evt. "grease the groove".Meget kort fortalt anbefaler han at man tager 1 chin, hopper ned, tager 2 chins, hopper ned, tager 3 chins...det fortsætter man med indtil at man kan mærke at man ikke kan tage 1 hel chin mere - det er meget vigtigt at man ikke kører til man går kold, men stopper 1-2 reps før!Så hviler man et par minutter, og starter forfra 1,2,3,4...I alt kører man 5 sæt, eller indtil man kun kan tage en chin i et sæt.Dette gør man så hver dag - nogle gange flere gange om dagen.Med denne metode påstår han at hans russiske specialsoldater på kort tid blev i stand til at tage de obligatoriske 20 stk - med 40 kg oppakning på ryggen (sådan ca.) God fornøjelse! hey martinjeg er ikke sikker på at jeg forstår hvad du mener,kan du ikke prøve at forklare det??? Quote Link to comment Share on other sites More sharing options...
Jørgen L Posted October 23, 2003 Report Share Posted October 23, 2003 Spetznaz: Du kan da ikke hedde spetznaz og ikke vide hvem Pavel er? Han har trænet jer for hunden :lol: Quote Link to comment Share on other sites More sharing options...
spetsnaz Posted October 23, 2003 Report Share Posted October 23, 2003 hehe, din tosse.....jeg ved da udemærket hvem han erjeg forstår ikke hvad martin mener med at tage en chin og hoppe ned, 2 chin og hoppe ned.det er bare det jeg vil have defineret..og hvis jeg så ikke kan tage 20 reps med 40 kg oppakning, så..........................må jeg jo skifte navn ;) Quote Link to comment Share on other sites More sharing options...
Jørgen L Posted October 23, 2003 Report Share Posted October 23, 2003 (edited) Det var vist 18 reps med en 10 kilos fragmentationsvest, men stadigt imponerende :) Du tager 1 rep..... Så springer du ned og holder pause i den tid det tager at tage een rep.Så tager du to reps.. Så springer du ned i den tid det tager at tage to.. Get the picture?Brug evt MOL's søgemaskine på Pavels ladder!! Edited October 23, 2003 by Jørgen L Quote Link to comment Share on other sites More sharing options...
michael Posted October 23, 2003 Report Share Posted October 23, 2003 Med denne metode påstår han at hans russiske specialsoldater på kort tid blev i stand til at tage de obligatoriske 20 stk - med 40 kg oppakning på ryggen (sådan ca.)Hvor har du det fra?Jeg læste et sted (cbass?), at Spetsnaz kravet var 18 stk. med en 10 kg skudsikkervest på. Det er dog en del mere realistisk og opnåeligt.Ladders: 1 rep - kort pause svarende til at din makker tager 1 rep2 reps - kort pause svarende til at din makker tager 2 reps3 reps - kort pause svarende til at din makker tager 3 repsF.eks. 1234567 12345 1234 123 12 12 1 Quote Link to comment Share on other sites More sharing options...
spetsnaz Posted October 23, 2003 Report Share Posted October 23, 2003 det må jeg helt sikkert prøve....hvorfor er det at det er så effektivt??? Quote Link to comment Share on other sites More sharing options...
Martin Posted October 23, 2003 Report Share Posted October 23, 2003 (edited) Hvor har du det fra?Fra en af de utallige Pavel artikler/interviews på nettet...Jeg skal nok vende tilbage hvis jeg kan finde den akuelle reference igen - men jeg lover ikke noget ;) Her er et (andet) uddrag fra "Grease the Groove for Strength" by Pavel Tsatsouline, Master of Sports.Specificity + frequent practice = success. It is so obvious, most people don't get it. Once I came across a question posted on a popular powerlifting website by a young Marine: how should he train to be able to do more chin-ups? I was amused when I read the arcane and non-specific advice the trooper had received: straight-arm pull-downs, reverse curls, avoiding the negative part of the chin-up every third workout... I had a radical thought: if you want to get good at chin-ups, why not try to do... a lot of chin-ups? Just a couple of months earlier I had put my father-in-law Roger Antonson, incidentally an ex-Marine, on a program which required him to do an easy five chins every time he went down to his basement. Each day he would total between twenty-five and a hundred chin-ups hardly breaking a sweat. Every month or so Roger would take a few days off and then test himself. Before you knew it, the old leatherneck could knock off twenty consecutive chins, more than he could do forty years ago during his service with the few good men! A few months later Roger sold his house and moved to an apartment. A paranoid Stalinist that I am, I suspected that he plotted to work around the 'chin every time you go to the basement' clause. By the degree of the Politbureau Comrade Antonson was issued one of those 'Door Gym' pull-up bars. Roger wisely conceded to the will of the Party and carried on with his 'grease the chin-up groove' program. Roger Ivanovich's next objective is a one-arm chin. He just does not know it yet. My father, a Soviet Army officer, had me follow an identical routine in my early testosterone years. My parents' apartment had a built in storage space above the kitchen door (it is a Russian design, you wouldn't understand). Every time I left the kitchen I would hang on to the ledge and crank out as many fingertip pull-ups as I could without struggle. Consequently, high school pull-up tests were a breeze. Edited October 23, 2003 by Martin Quote Link to comment Share on other sites More sharing options...
simondj Posted October 23, 2003 Report Share Posted October 23, 2003 Det er i dette interview at kravet for spetznaz nævnes :) Pavel: It is the Soviet Special Forces favorite for upping strength endurance. They are required to perform 18 dead hang pull-ups wearing a 10-kilo (22 pound) bullet-proof vest. One of my SWAT cowboys worked up to forty consecutive pull-ups with this technique. Quote Link to comment Share on other sites More sharing options...
Martin Posted October 23, 2003 Report Share Posted October 23, 2003 One of my SWAT cowboys worked up to forty consecutive pull-ups with this technique.Ok, måske er det derfra at jeg fik plantet tallet "40" i min hukommelse. Jeg har ihvertfald ikke kunnet finde artiklen med oppakning... Quote Link to comment Share on other sites More sharing options...
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