紧张（TUT）下的时间是指锻炼期间在张力或压力下保持肌肉的时间。在TUT锻炼过程中，您可以延长运动的每个阶段，以使您的场景更长。

这个想法是，这迫使您的肌肉更加努力地工作，并优化肌肉力量，耐力和成长。

Exercises that use the TUT method include weightlifting and bodyweight training. In TUT workouts, you slow down the movements of each repetition and spend more time on the difficult phase of the exercise. By slowing down the movement, the muscle is held under tension for a longer period, which may yield better results.

继续阅读以了解紧张锻炼下时间的好处，以及如何将其包括在适应性的日常锻炼中。

将TUT技术纳入您的锻炼中可能会帮助您从锻炼程序中获得更多的作用。通过收缩肌肉更长的时间来更改常规，也可以帮助您爆炸过任何高原。所有这些好处都会对您的日常和体育活动中的运作产生积极影响。

TUT workouts are designed to create tension in your muscles for a longer period of time, which leads to muscle growth. The harder you make your muscles work, the better results you’ll see.

更大，更强壮的肌肉可以增强肌肉控制，改善骨矿物质密度和降低体内脂肪百分比。您的身体看起来和感觉更加色调，您可能会感到更多的肌肉酸痛。

使用缓慢的动作可以帮助您更有目的性，同时使您的思想放松。这可以刺激意识和集中度，这可以帮助您更加注意。

当您注意运动时，您可以专注于适当breathing techniques, alignment, and movement patterns. This helps to develop muscular control and correct posture while stabilizing your body in a way that prevents injuries.

围绕紧张锻炼时间有效性的科学证据各不相同。一个结果2019年研究found that TUT has a negligible effect on resistance exercise training in increasing muscle size and strength.

Other research shows more promising results. A small2016年研究found that making the eccentric phase (lengthening) double the length of the concentric phase (shortening) can have positive results on muscle growth.

增加了卧推重复的偏心阶段持续时间的人们增加了肌肉激活和血液乳酸反应。这表明在提升的偏心阶段增加2秒钟会刺激更高的生理需求，从而使运动更具挑战性和有效性。

要将TUT技术纳入您的锻炼计划，请放慢速度。以较慢的节奏进行运动会刺激您的肌肉以促进生长。您可能必须使用较轻的重量，因为增加的时间将更难维持。

要使用节奏方法，请减慢每个重复的偏心阶段。将每个偏心阶段延长2到6秒。或者，您可以使偏心阶段与同心相的长度两倍。

将TUT方法纳入您已经习惯的练习将使它更具挑战性并提供更好的结果。使用平滑，均匀和控制的动作。

Choose a tempo for the lifting, lowering, and pause phases and stick to it. Move through the entire movement instead of stopping short.

TUT can be more challenging since it’s more difficult to remain in a pose for a long time or move your body slowly than it is to rush through movements. You’re more likely to do the movements quickly when the weight is too heavy or you’re feeling tired.

你可以在isometric exercises例如木板，下蹲或弓步。墙壁坐着，头顶固定也是选择。在运动过程中进行等轴测固定时，请选择最困难的位置。

当您进行腿部抬起或在两个瑜伽姿势之间流动时，您也可以减慢运动的速度，例如朝下的狗和向上的狗。

  • Focus on spending more time doing the difficult part of an exercise, which is usually the lengthening or eccentric phase.
  • 为了最大程度的肌肉生长，每次运动至少要进行4至6组6至12次重复。
  • Use a weight load that’s heavy enough to cause muscle fatigue.
  • Over several weeks, you can increase the weight that you’re lifting or do more challenging exercises.
  • 通过在不同的日子瞄准不同的肌肉群，给自己一些时间来恢复锻炼。
  • 通常，力量训练TUT套件持续30到60秒，具体取决于您进行的重复数量以及重量负载。
  • 专注于定时设置，而不是在短时间内进行大量重复。设置一个计时器，并在此时间进行练习，而无需休息。
  • Finish with one set at an even slower tempo.
  • During TUT workouts it’s important to rest between sets. Resting for about 1 minute in between sets is ideal since this gives your muscles enough time to recover before the next round.

Schedule a session with a fitness pro if you would like to take your workouts to the next level. One of the main benefits of having a personal trainer for TUT workouts is that they can help you to keep track of time. It’s natural to lose count or to speed it up once you start to feel tired.

一个小的2015 studyfound that most people didn’t follow the prescribed TUT exercise instructions when they did the exercises on their own. This points to the importance of working regularly with a professional as well as having clear, precise instructions to do the workout on your own.

A trainer can make sure you’re doing the correct amount of reps and sets. Plus, they’ll make sure you stay focused and on point so you can make the best use of your session. You may even end up spending less time in the gym while getting better results.

健身专业人士还可以使用您的预期培训成果来设计定制的锻炼计划。他们可以根据目标目标设计程序，例如：

  • power
  • 力量
  • 肌肉生长（肥大）
  • 肌肉耐力

Trainers have a wealth of experience and can show you exactly how to make improvements to your form, breath, and alignment. Plus, they can ensure you’re doing the workouts correctly in order to ensure safety and efficiency.

他们会激励您并为您的目标加油。当您达到目标时，您的培训师可以帮助您决定下一个进步，以便您继续改进。

Time under tension workouts can enhance your performance and endurance by building bigger, stronger muscles. It’s a great technique to add to your existing workout program, especially if you want to shake up your routine and improve your fitness.

您可能会发现减慢锻炼的过程更加令人满意，因为您有机会与身体联系并专注于形式，对齐方式和运动模式。