Improve muscle sensitivity: Prefatigue training

The target muscles do not have a sense of existence? So sad!!!

During the fitness process, do you always feel that the target muscles are not too big? Even if you use a larger weight, at most you are tired in other places? In fact, this situation generally occurs for beginners in fitness, and it often occurs in complex and multi-joint fitness training movements.

For example: Many people do not feel the feeling of the chest muscles when doing bench presses, but the triceps and shoulder front of the arm are quickly sore!

For example: When many people pull down at high positions, their backs are The latissimus feels not big, but the biceps on the arm and forearms get tired quickly!

For beginners, this is a very normal situation.

In fact, as long as you are doing the bench press, the relevant muscles (pepper muscles) will be working. Don't worry too much, because it is a compound movement involving multiple muscle groups. The reason may be that the triceps are more likely to be activated, and the triceps are more used to being used in life! This is not a wrong action!

Sometimes, even if the movements look like nothing wrong, this is all muscle control (Muscle The problem caused by poor control is the ability of our brain to control muscles.

How to improve this situation?

You can try to perform single-joint isolated movements before performing multi-joint movements to help the target muscles find feelings and activate it!

This method is more common in bodybuilding training. It is called prefatigue training method. It is also widely used before warming up to start muscles!

The benefits of performing single-joint movements first:

1. Avoid premature fatigue of the auxiliary muscles when training the main muscles.

2. Improve the sensitivity of the target muscles and establish a connection between the muscles and the mind!

3. Awaken the sleeping muscles (muscle groups that are not used frequently due to living habits) For example, the gluteus muscles of people who have been sitting for a long time are generally asleep!

How to do it?

For example: Before bench press training, perform two sets of single-joint chest clamping and flying birds (shoulder adduction) movements! Use light weight, purpose It is to feel the contraction and stretching of muscles!

Before pulling down the latissimus dorsi, perform two sets of straight arm pulling down (shoulder stretching movements) to feel the latissimus dorsi at work!

Before rowing training, use elastic bands to perform two sets of shoulder abduction and scapula retraction exercises to establish a better feeling of movement on your upper back!

Before hip training, perform some single-joint hip extension and hip abduction movements to wake up your gluteal muscles!

These methods can help you improve The feeling of the target muscles during exercise. At the same time, when you enter the main compound movement training, be sure to focus on the target muscles. Muscle activity is controlled by the nerves and brain! Stare at your muscles like a sexual fantasy to establish a link between muscles and the mind!

Related recommendations 　　　Starting exercise: Wake up your muscles before exercise!

Muscle-building skills: Static contraction between groups makes your muscles congested!

Fitness skills: Warm up ways for heavy weight training