Muscle-building is a technical job: 6 tips to make you a fitness expert

Fitness training is a science! As the saying goes: muscle building is a technical job, and fat loss is a physical job!

　　　Muscle hypertrophy (muscle-building) training does not mean that the heavier the muscles grow better! Brute force alone does not necessarily achieve good results! You need to master some training skills! Work hard and be smart!

　　The following 6 training techniques are provided for everyone! However, before the operation, you need to ensure that you have good movement accuracy

　　1: Increase the time of centrifugal contraction

　　Take a curl as an example, lifting the dumbbell is centripetal contraction, and putting down the dumbbell is centrifugal contraction.

　　Everyone can work in one of the exercises, focusing on centrifugal contraction, and extending the time of centrifugal contraction to 4-6 seconds, which will cause you longer muscle fiber damage!

　　2: Maintain for 2 seconds during peak contraction

　　Squeeze And stillness! Peak contraction can stimulate the muscles deeper and accumulate enough metabolic pressure. Take the sitting rowing as an example. When pulling the bar to the top, the muscles are in the peak contraction. Keep the contraction at the most tense state for 2 seconds, do static exercises (i.e., stop for a few seconds when the movement reaches the most tense state of the muscles and contract and squeeze the muscle with force), and then slowly perform centrifugal contraction. Similarly, everyone does not need to do this in every movement, just apply it to one or two movements!

　　3: Pause training

　　Give up the stretch reflex of the muscles! Force the athlete to start by relying solely on autonomous contraction in the centripetal stage, which can minimize elastic performance and increase the time the muscles are under tension. This will increase more exercise units to participate in generating strength and develop maximum muscle strength.

　　For example, squat training

　　Use 60-70%1RM weight; pause at the lowest point of the movement - stay for about 5 seconds; then stand up and squat up at the fastest speed (the posture does not deform); a set of operations 5~6 times

　　You must maintain the correct posture in this exercise. You can slow down your movements when squatting, maintain the tension of your muscles, and never relax your core muscles throughout the movement

　　This pause squat can allow you to stabilize more muscles under safer movements, making you more powerful than a shock squat. Try it!

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4: Please help

The number of times that can be completed by a catcher. For example, during bench press, the catcher can not only protect you, but also help you when you are almost out of strength, so that your muscles can fully exert all their strength.

　　However, the number of times that help usually occurs in the last 3 and 1 of a group, such as 12 times in a group, usually only needs help in the last 3-4 times; assuming you need the catcher to exert force from the beginning, it is because the weight you choose is too heavy!

5: One-half training!

The characteristic of the one-half training method is to increase the time the muscles are under tension (Mechanical) tension mechanical tension) to achieve better training results!

　　　Squat Example: You should do a full squat first, then stand up to halfway, squat again, pause, and then stand up completely. This is how to calculate it.

　　For example, if you practice curling in this way, you can first drop the weight until your arm is fully extended, then lift the weight until your forearm is parallel to the ground, then drop, and then curl to the apex; you can also do a full squat first Take the curl, then let the heavy object fall to the forearm parallel to the ground, and then complete the first half of the curl.

　　6: Super group for decreasing weight!

　　Take the sitting pull-down as an example. When you are exhausted, immediately reduce the weight and continue to complete 4-6 times, and unreservedly contract your muscles! However, it should be noted that this method is only applicable to the last one or two groups of each movement!

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