For fitness novices, how to quickly find the right muscle power?

A beginner's guide to kettlebell training, 2 movements to find the force of the muscles and improve the effect of the workout.

First of all, the standard movements, and then the activation training.

Helps you find a sense of muscle power.

Exhaustion, soreness, soreness, and soreness are usually in place.

Whether you have the strength in your arm or not you can feel it yourself, you don't need to prove it.

For fitness novices, there will always be such a feeling: the target muscle group that is obviously practiced is the chest, but the next day is the pain in the arm, shoulder, or waist, but the target muscle group is not felt. The reason is that the action is not standardized and the consequence of muscle compensation during training, that is, the sense of force of the target muscle is not found, and the direct consequence of not finding the sense of force is that the exercise effect is not obvious and even causes damage to the muscle.

To put it simply, when we do a certain action, the corresponding muscles will contract in response, and there is a sense of muscle force at this time. It needs to be said that the sense of force can be governed by the will, and whether you find the sense of force correctly will also be experienced in the process of exercise.

How do you find a sense of force?

1.Make sure your posture is correct.

Take abdominal curls as an example: to ensure that the back is always close to the ground during the whole process, it is not off the ground, it is the upper part of the upper body that bends upward, and only the shoulder blades need to be off the ground to ensure the contraction of the abdominal muscles. If the back is off the ground, the amplitude is larger, it is not called crunches but sit-ups, at this time, although the abdominal muscles are also forced, but not the most important strength**, so many people do sit-ups and do not feel abdominal muscle acid, but leg hip muscle soreness.

It is precisely because of this that the effect of abdominal curls is better than that of sit-ups for abdominal exercises.

In addition, the crunch requires the hands to be crossed in front of the chest or lightly touched to the head, so the problem arises again, many people will hold their head hard during the process of getting up, as if they want to use the strength of their arms to get up. In fact, if the arms are too hard, the strength** during the uplift process is likely to become the arm force, and the abdominal muscles are not being practiced enough.

2.Give the target muscle group an adaptation process.

It is necessary to warm up the target muscles in advance so that the target muscles can feel it. Take the bench press as an example, you can start with light weights and then add strength when you find a feeling.

3.Be slow.

Concentration, active control of the movement of a certain part of the body, if the speed is too fast, it may cause inertia in the action, on the surface it seems that you have completed the action, but in fact it is the action that takes you to complete the action, such a movement is passive. Slowing down the movement will well avoid the inertia caused by the exercise, and it is easy to find the sense of force in the local muscles.

4.Breathe properly.

There are three major principles that need to be reminded, one is to inhale when doing backward movements; Second, exhale when you lie forward. The third is that during pranayama, you need to breathe quickly. The key to the exercise is to exhale first, concentrate on the exhale, and slowly apply pressure to the lower abdomen in an even rhythm, and the pressure on the abdomen will gradually tighten inward. Finally, practitioners should pay full attention to the role of correct breathing, otherwise it is very easy to cause hypoxia due to improper breathing patterns.

Generally speaking, when bending over and tucking the abdomen, the abdominal muscles must be exhaled, and the inhalation is inhaled when reducing. And during the explosive action, you have to hold your breath at the moment of exertion.

Helps you find a sense of muscle power.

When you train your muscles, you can't find the feeling because you can't find the movement track of your muscles. Train muscle power skills: For example, do the press with empty hands, and then keep your big arm and lower arm at a 90° angle, and feel it still to see if there is a feeling of force.

To train the muscles, you must concentrate on one point to exert force, because the force of the muscles requires a certain amount of strength. If it's so scattered, you can't exercise your muscles at all.

To train muscles, then first of all, you must have explosive skills, then you should practice stretching exercises, lifting dumbbells, lifting barbells, these are all skills.

Friends who usually occasionally go to the sports room to check in, will you also have a sense of joy after each training session? Instead of feeling too boring to exercise, you can train yourself better in various positions and turn yourself into big muscles with the perfect body, have you done that?

On the contrary, some novices will always be impatient when they first start to contact training, and they have been training hard for so long but there is no obvious effect. In fact, in addition to the complete movement, you also need to have a certain amount of training knowledge, so as not to have prejudices and misunderstandings about it. It can be said that this is a very esoteric lesson, and our usual smiles and smiles are inseparable from the movement of muscles.

How do the muscles exert their strength?

Like the subtle expressions when we talk and chat, as well as the various movements in life, they are inseparable from the movement of muscles. Our whole body is made up of a variety of muscles, large and small, such as smooth muscles and skeletal muscles, ......Among them, there are more than 600 skeletal muscles, which are the muscles that make our bones move, and the muscles of the locomotor system are the kind of muscles that we usually move freely in the limbs and torso.

Under the innervation of nerves, muscles contract to produce movement. When we train, we are actually exerting force, from the beginning to the completion of the action, what is the process?

To put it simply, this series of movements is actually the movement of the sarcomere of each subsection to form muscle filaments, then muscle fibers, and finally to form the entire muscle group. Of course, controlling the contraction and movement of muscle cells comes from brain consciousness. This series of activities before contraction is carried out by excitation and nerve impulses from motor neurons, when the nerve impulses are transmitted to the nerve endings, and then through a series of nerve transmissions, the muscle fibers will eventually produce action potentials, which will cause muscle contraction.

Although this knowledge may seem boring, it can help us to change the pattern and plan of various activities in the future training.

For example, if you need to train your forearm muscles, you only need to pay attention to your forearm muscles when training. Don't pass through the waist, and then drive the forearm to exert force, that effect is not good.

The waist force is fundamental. Because many of the exercises need to rely on the waist to exert force. Therefore, in training, the muscles should exert force according to the swing of the waist.

The most important thing when exercising is to use the abdominal muscles to exert force, exhale when exercising, inhale when relaxing, and pay attention to adjusting the breathing is the most important.

The most troublesome thing for novices when working out is the question of how the muscles should exert their strength, in fact, this problem is very simple to solve, the most important thing is that you have to know which muscle you want to train, and then you have to focus all your attention on this muscle.

When you are working out, you have to find the feeling, and then the muscles will exert strength. First of all, the smallest weight equipment can be used. Just feel the muscles exerting force.