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

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.

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 I first came into contact with bench pressing, I often couldn't find the feeling of force in the pectoralis major muscle. 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 the action is not standard, the anterior deltoid and triceps may compensate too much, resulting in our pectoralis major muscles not having much sense of force.

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.

Have you been unable to find the power of your shoulder deltoid training? Detailed teaching is coming.

In the past, I often couldn't find the feeling of force, and then I asked the professionals to know, in fact, for novices, I don't know how to feel the force at all, the reason is that the novice's control over the muscles is very weak, for 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.

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.

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.

The first reason: normality.

The first reason is very simple, it is normal for us to do so. Normal people generally feel weak and have no strength after exercising.

On the contrary, it is strange that we still feel full of physical strength after a workout, if we still feel that we still have a lot of strength after the workout, then it may be that you are not exercising hard enough, and the next time you work out, add a little more weight and strength to try. Therefore, symptoms such as feeling weakness after exercising may be caused by us using up our strength in the process of exercising, which is normal.

The second reason: excessive overdraft.

The second reason may be that we exercise too hard in the process of exercising, and our physical strength is overdrawn. In the process of exercising, choosing the wrong exercise or choosing more effort than you can withstand will lead to excessive exercise. At the end of the exercise, our body feels exhausted and has no strength at all.

If you don't have any energy at all after exercising, and you feel very uncomfortable and don't want to work out for the rest of your life, then you may have overdone yourself and you have overdrawn your physical strength and health. This does not have a sudden effect on fitness, but will affect our health. So, please know yourself first, and then choose a fitness program and plan your fitness intensity.

The third reason: not relaxing well.

The third reason is that we don't relax our bodies after exercising. If you are still exhausted and your muscles are sore long after the gym, then it may be because your body has not relaxed well. When we are done exercising, the body will definitely feel tight, and the muscles will also feel some discomfort due to the accumulation of lactic acid.

At this time, we should do some muscle relaxation and stretching, such as stretching. Stretch to help your body relax. When doing stretching, try to stretch each movement in place and let the body slowly relax.

The one upstairs said all nonsense, others asked why there was no strength during fitness, he said that it is normal to have no strength "after fitness", the answer is not what he asked, and what is the accumulation of lactic acid, and the accumulation of lactic acid has not been refuted long ago?

Fitness, only by mastering the right way can you effectively help you achieve the purpose of exercise.

1. Exercise at least 3 times a week to enjoy the benefits of exercise. Exercising 1 to 2 times a week does not bring lasting health benefits. Exercise regularly at least 3 days a week. Studies have shown that sitting for long periods of time can negate the benefits of any exercise. So, get moving.

2. Lifting iron is an effective way to build muscles. Lifting iron is an exercise method of lifting weights with iron tools such as barbells and dumbbells. Lifting weights is a great way to build muscle strength, but some women worry about getting too thick as a result.

In fact, women produce much less testosterone than men, which means they don't get overmuscled no matter how much they exercise.

3. Plank is the "trump card" for exercising abdominal muscles. Some people use sit-ups to train abdominal muscles, but in fact, they can only target the abdominal muscles, while planks mobilize several sets of muscles on the side, front and back of the human body. So, if you want to strengthen your core muscles, especially your abs, then go for planks.

4. According to the individual's physique to change and adjust, for patients with cardiovascular disease, it should be forbidden to do rapid exercise, and the amount of exercise should be gradual. Middle-aged and elderly people with respiratory diseases, such as chronic artery, emphysema, asthma, cor pulmonale, hypotension, etc., should avoid static muscle exertion.

5. Proper exercise methods: Winter fitness should improve the intensity and intensity of exercise, increase the number of groups and times of action, increase the content of aerobic exercise, and extend the exercise time accordingly, so as to improve function, develop special quality, consume body fat, and prevent excessive fat accumulation.

The reason why the muscles are less and less exercised

1. Excessive restriction of calorie intake. Many people limit their calorie intake too much during the workout, but when the body does not get enough energy, the muscles are slowly broken down to maintain the body's basic activities. In addition, insufficient protein intake in the diet will also make the muscles not get enough nutrients after exercise, and cannot be repaired in time, thereby accelerating the loss and loss.

2. Excessive exercise. Some people exercise desperately in order to lose fat, thinking that the more you exercise, the faster you lose weight, and the better the fat loss effect, but in fact, too much exercise will also consume muscle. There is an amino acid in the human body that is very important for muscle growth - leucine, which can prevent muscle breakdown, but excessive exercise will only consume leucine, causing muscle loss.

The above content reference:

Encyclopedia - Fitness.

People's Daily Online-Why do you train less and less muscles?

People's Daily Online - How to be effective in fitness.

Effectively prevents muscle breakdown.

You can buy a bottle of nitrogen pump and try it.

Aren't you a fitness guy?