How to exercise muscle more effectively

In fitness training, many fitness enthusiasts focus on trying to lift weights, not paying much attention to the kinesthetic experience of muscle tension, relaxation, strength, etc. Fitness training must achieve exhaustion, and the muscles will be extremely sore, swelling and congested, and become very stiff. If you do not pay attention to gradually improving the muscle relaxation ability, it will affect the growth of muscle strength and circumference. How to exercise muscles to achieve the best effect?

　　1. The role of muscle relaxation

　　　Grow muscle strength and promote muscle development; slow down fatigue and avoid sports injuries; improve movement coordination, muscle relaxation can improve the flexibility and flexibility of muscles and joints, make the movement economical, relaxed, and have a good sense of rhythm, thereby speeding up the learning process of movement.

　　2. Methods to improve muscle relaxation ability

　　1. Cultivate muscle relaxation ability through preparation activities.

　　Preparation activities should pay attention to flexibility exercises, and gradually improve their flexibility by stretching muscles and joints.

　　2. Cultivate muscle relaxation ability by choosing movements.

　　　Diversity and movements can not only increase training interest, but also develop muscles in all aspects.

　　(l) Combination of far and near. Muscle contraction and pull the movement of the attached bones, where one bone is relatively fixed, and the other bone is relatively moved. The fixing point is called close fixation when the fixing point is proximal, such as the pectoralis major muscle during bench press is proximal; when the fixing point is distant, it is called far and near, such as the pectoralis major muscle during push-up support. When choosing movements, in order to improve the muscle relaxation ability, you can combine far and near, such as practicing pull-ups with pulley pull-ups, practicing bench press and push-ups, etc.

　　(2) Combination of stubborn stretching is mainly to combine antagonistic muscle groups. This method can continuously strengthen the nerve connection between the brain and the muscles, effectively improve the muscle relaxation ability.

3. Cultivate muscle relaxation ability through exercises.

　　Muscle relaxation ability is related to the ability to control movements. Therefore, during training, you must learn to control your movements as you wish.

　　(1) Combination of light and darkness. "Ling" refers to doing movements in form, and "darkness" refers to self-suggestion and silent recitation. During exercise, experience the feeling of "muscles hanging on the bones", take deep breaths, adjust your mental state, relax your facial expressions or smiles, etc., so that your movements are combined with imagination.

　　(2) Combination of fast and slowness. Doing movements slowly can consciously feel the tension, relaxation and force of the muscles, and pay attention to understanding the details and differences of the movements. For example, dumbbells are spinning inward curls, and there is a big difference between spinning and not spinning.

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