What should I do if I can t find the feeling of exerting force when working out?

When I first started to work with bench press, I often couldn't find the feeling of strength in the pectoralis major muscles. Later, after a long period of practice, I slowly mastered the essentials. There are two main joints involved in the bench press, one is the shoulder joint to do shoulder level adduction.

There is also an elbow joint to do the elbow extension movement. This means that the bench press engages different muscles, one is the pectoralis major muscle, and there is a common action of the anterior deltoid muscle. The last one is our triceps.

If your movements are not standard enough, the anterior deltoid and triceps muscles may compensate too much, resulting in less force in the pectoralis major muscles. Therefore, when doing bench press, you must ensure that the action is standardized, and the chest is raised, the shoulders are heavy, and the shoulder blades are tightened, which is the most basic requirement. ‍‍

The movements are as standard as possible, and it is difficult to feel the muscle force subjectively, but the standard movements force the target muscle group as the main muscle group to a certain extent, and the training effect can be guaranteed; Avoid excessive weight, it is easy to be obsessed with weight at the beginning of training, and it is easy to borrow force from large weights, such as dumbbell side lift, but where the weight is relatively large, it is easy to borrow trapezius muscles, and the force of the deltoid bundle will feel much weaker. ‍‍

Generally speaking, the feeling of not finding force mostly occurs in compound movements, such as bench press, pull-down, rowing, etc., because compound movements use more muscles, so it may not be able to mainly train the target muscles. The muscle development of people who are not fit is unbalanced, for example, the barbell row is the main action to train the latissimus dorsi, and there are many other muscle auxiliaries, if the latissimus dorsi is not developed, the body will naturally recruit other auxiliary muscles to do the work. ‍‍

Try to train your core muscles as well as possible. Core muscles refer to your lumbar and abdominal muscles. Because 95% of the fitness movements, the core muscles are involved.

If your core is well trained and your strength is enough, then when you train other parts, you don't have to worry about and take care of this position, and at the same time, the core muscles are up to the body, and the body is extremely stable, which will help to standardize the movements. No matter how new you are, you should follow the standards from day one. ‍‍

When you train, all the attention you can muster in your head is focused on the part you want to train. In this way, you can perceive whether its contraction, stretching, and force are in place, which is very general, but this feeling is originally indescribable, so try more, find more feelings, and the effect will be improved to a certain extent. ‍‍

Many novices are in a hurry to get results, and they use heavy weight training when they come up, resulting in out-of-shape movements and no sense of force in the target muscles. The initial goal of novices is to learn standard movements and find a sense of force, so be sure to use a relatively light weight to train, and it is recommended to focus on the 12-20rm training mode at the beginning. ‍‍

In the past, I often couldn't find the feeling of exerting strength. Later, I asked a professional to find out. In fact, for novices, they don't know how to feel the force at all, because novices have very weak control over muscles.

As a simple example, it is always said that back training should feel the force of the latissimus dorsi, but few people can really control the back muscles. ‍‍

When training, it's not just about the physical exercises, it's also about concentrating on the muscles you want to train. Any experienced trainer attaches great importance to the unity of movement and thought, so we still need to know some basic motor anatomy, at least the name, function, and location need to be kept in mind. ‍‍

To answer this question, it is necessary to analyze the choice of fitness time and the impact of fitness on the body's nervous system. The best time for a person to exercise in a day is 4:00-5:00 p.m

00。After more than half a day of work, people's muscles and ligaments are fully active, heart rate and blood pressure are relatively stable, and more strenuous exercises such as swimming, playing ball, jogging, and fitness can be performed. Therefore, one of the reasons for insomnia in many friends is that the unreasonable timing of strength training leads to nervous excitement and insomnia.

Many fitness trainers are well aware of the concept of "consistency of mind and movement".

Better consistency between the mind and the movement can improve the training efficiency of a fitness movement for the corresponding muscle group. But few people know that in the process of fitness, it is a loss to the nervous system to recruit the corresponding muscle groups through the mobilization of the nervous system. And everyone's ability to instantly mobilize muscle fibers through the nervous system is different.

This is well illustrated by the wrist-wrestling contests, where we sometimes see the smaller side winning in wrist-wrestling matches. He was able to win precisely because he had a strong ability to instantly mobilize the nervous system, which then recruited the muscle fibers of the arm through the nervous system. Wrestling uses more energy than muscle.

So usually after the game, very few people have sore muscles, but the energy needs to be restored. The instructions of the motor nerves come from the brain. So, if a person does not exercise at the ** time of the day, but chooses to exercise before bedtime, the brain will be excited because of the active motor nerves.

This excitement can also lead to insomnia. There is also a situation where the training plan is not reasonable, mainly because the training is too frequent, resulting in the inability of the nervous system to recover effectively.

Insomnia due to constant excitement. It is well known that 24 to 72 hours after each exercise is the recovery time for muscle groups in various parts of the body. However, if the muscles of the body want to recover better after training, they need adequate nutrition.

But what many people don't know is that in addition to the muscles that need to be restored, adequate nutrition is needed during the recovery process. The motor nervous system also needs a recovery period because, the essence of fitness is the growth of ability in training. On the one hand, there is the ability of motor nerves to recruit muscle fibers.

The other aspect is the roughness of the muscle fibers that are trained. The author's personal experience is that when the motor nerves are not recovered enough, the weight that can be lifted normally can feel strained at this moment. In addition, training movements are more prone to deformation, which increases the risk of sports injuries.

Of course, just like the muscle recovery period, there is also a corresponding nutritional supplement program for the recovery of motor nerves during the motor nerve recovery period, which is another topic. According to the laws of science, we can arrange our fitness plan reasonably, so as to realize our dream of being in good shape efficiently and safely.

Because the intake of carbohydrates is low, the body feels tired, and it needs to be replenished according to a fixed diet plan, so that you can exercise well.

It is very likely that the body can't withstand such exercise, so I feel very tired every day and don't have much energy.

It may be that you have not mastered the ways and means of training, or it may be that your body is relatively poor, which will cause your energy to get worse and worse.

Excessive exercise. Exercise should be relaxed, and a large number of long-term and continuous exercises will have the opposite effect and make the body worse and worse.

It may be because we train too long every day, or even a little excessively, so it will cause our energy to get worse and worse.