Fitness - How to make movements more standardized

Fitness - How to make movements more standardized

　　In fitness and bodybuilding training, whether the movements are standardized and accurate and meet technical requirements is an extremely important factor in whether you can achieve good training results, especially for beginners.

　　You may have this experience: when the movement is right, practicing two sets is better than practicing three sets when the movement is wrong.

　This is because although standardized movements have high technical requirements, it can give highly concentrated pricks to the muscles being trained. To stimulate the muscles that should be trained to participate in the force, and to avoid the muscles that should not be trained to fully tap the potential of the muscles that should be trained to promote the high congestion and expansion of the capillaries in the muscles.

　　As long as the training is not excessive, the stronger the stimulation of the muscles that should be trained, the stronger the "excess recovery" obtained after training, and the faster the muscles grow.

　　So, how to make the movements standardized?

　　1. You should clearly understand the anatomical position and function of the muscles and clarify what What part of the muscles in the movements, including the main muscle training and auxiliary muscle training.

　　2. When practicing, you must strictly follow the technical requirements of the movements. When muscle contracting and exerting force, you must try to contract to the top to maximize the stimulation of the muscles. When restoring the movements, you must stretch the muscles as much as possible. The movements must also have a certain rhythm, which will be faster when actively exert force, and will be slow when passively exert force. If you do not follow the technical requirements, the effect will not be good, and you may even be incorrect.

　　For example, some people practice barbell squatting to develop legs The muscles, but after practicing for a while, I found that my legs did not become thicker, but my buttocks became bigger and bigger. The reason is that when he was practicing squatting, his upper body did not maintain integrity. When it was a bit difficult to squat, he used the upper body to lean forward to complete the movement, so that the force point moved to the buttocks, resulting in a negative effect.

The purpose of rowing exercises is to develop latsimus dorsi, but some people did not clamp their arms when pulling up, and the force point moved to the biceps and forearm flexor muscles, which greatly reduced the effect of developing latsimus dorsi. Weak. The correct movement should be to clamp the arms tightly on the side of the body as much as possible, and focus on "pulling" rather than "flexing", so that you can concentrate on practicing latissimus dorsi.

(Note: Follow the WeChat public platform of the Fitness Bar, and search for "Fitness Bar Network" or "Click to scan and follow")

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3. When doing each movement, attention must be highly concentrated on the muscles being trained. , the movements can be done correctly and thoroughly, and the exercise effect will be good.

　　4. During training, you often ask coaches or peers to supervise and guide them in order to correct mistakes and irregular movements in a timely manner and avoid movement deformation. This is particularly important for beginners and those who are not proficient in action techniques.

　　5. If possible, you can install a large mirror in the training ground. Correct the movements in front of the mirror to make it accurate and standardized. This is a simple and effective method.

　　6. Try to raise The weight should be controlled, and you cannot use weights that exceed your ability. People who practice bodybuilding have this psychological tenet: once you can use a certain weight to perform movements, you no longer want to practice with equipment lower than this weight. However, only if the weight is appropriate can the movements be done in a standardized, accurate and in place.

　　Disfortunately, there are often some practitioners who completely ignore the movement rules in order to show that they can lift larger weights.

　　For example, practice barbell bench press When you are unable to reach the force, use the waist to arch to push a larger weight. If it is the last or second forced test lift, you can borrow the force like this. But if you do this as soon as you start, it is completely putting the cart before the horse.

　　These steps require you to explore and experience in training practice. After a period of hard work, I believe that your movement skills will be standardized and the training will definitely achieve good results.

(Note: Follow the WeChat public platform of the fitness bar, and search for subscription accounts "Fitness Bar Network" or "Click to scan and follow")

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