Η μέθοδος αυτή έχει αναμφισβήτιτα αποτελέσματα γιατί αυξάνει την ικανότητα μυικής σύσπασης, βελτιώνει τη μεταφορά οξυγόνου, την ανοχή στο γαλακτικό οξύ και τον τρόπο χρησιμοποίησης των ενεργειακών πηγών.
Οι ασκήσεις γίνονται σε σταθμούς έτσι ώστε σε δυό διαδοχικές ασκήσεις να μη γυμνάζονται οι ίδιες μυικές ομάδες,χωρίς ενδιάμεσα διαλείμματα ανάμεσα στους σταθμούς,με μικρά βάρη,10-20 επαναλήψεις ανά σταθμό,συνολικά 10-15 ασκήσεις/σταθμούς και σχετικά μέτρια ταχύτητα εκτέλεσης.
Με τη συμπλήρωση ενός κύκλου μπορεί να γίνει ένα μικρό διάλειμμα και η προπόνηση να ξαναρχίσει με τον ίδιο τρόπο ωστε να συμπληρωθεί ο απαιτούμενος αριθμός κύκλων.
Σε ορισμένες περιπτώσεις μπορεί να μην γίνει διάλειμμα ανάμεσα στους κύκλους αλλά σε αυτή την περίπτωση ο αριθμός των σταθμών/ασκήσεων και των επαναλήψεων πρέπει να είναι μικρότερος.
Μιά αποτελεσματική παραλλαγή επιτάσσει την αύξηση των κιλών ανάμεσα στους κύκλους με ταυτόχρονη μείωση των επαναλήψεων ανά σταθμό και μιά ακόμα παραλλαγή, για αρχάριες και αγύμναστες, την ύπαρξη μικρών διαλειμμάτων ανάμεσα και στους σταθμούς.
Η ατομική δόση των επαναλήψεων σε κάθε σταθμό μπορεί να καθοριστεί με προχρονολογημένα τεστ σε κάθε σταθμό : Ο συνολικός αριθμός των επαναλήψεων που μπορεί να πραγματοποιήσει η ασκούμενη με δεδομένο βάρος διαιρείται διά δύο (2) και αυτός είναι ο αριθμός των επαναλήψεων που πρέπει να κάνει σε κάθε σταθμό.
Το δεδομένο βάρος που θα χρησιμοποιηθεί δεν θα πρέπει να ξεπερνά το 1/2 του σωματικού βάρους και συνήθως ορίζεται στο 1/4 του σωματικού βάρους.
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