Ancient Muay Thai stands on the pile and how to exercise muscle relaxation

2. Ways to improve muscle relaxation.

1 Develop the ability of muscles to relax through preparatory activities.

Preparatory activities should focus on flexibility exercises, and gradually improve their flexibility through stretching muscles and joints.

2. Develop the ability of muscles to relax through selective movements.

A variety of movements can both increase the interest in training and develop the muscles well.

1) Combination of near and far. Muscle contraction pulls the movement of the bone to which it is attached, in which one bone is relatively fixed and the other is relatively moved. When the fixation point is proximal, it is called near fixation, such as the pectoralis major muscle is near fixation during the bench press; When the fixation point is distal, it is called distal fixation, such as when the pectoralis major muscle is distal fixation during push-ups.

When choosing movements, in order to improve the ability of muscles to relax, you can combine near and far, such as doing pull-ups and pulley pulls together, bench press and push-ups together, and so on.

2) Flexion and extension combined. The main thing is to combine antagonistic muscle groups to practice. This method can continuously strengthen the neural connection between the brain and the muscles, and effectively improve the ability of the muscles to relax.

You can do a massage in the gym after the confrontation with the country

Push-ups, machines in the gym...

How to do push-ups: According to your own situation, divide into 8 groups, and each group is spaced between half a minute to one minute (the interval is long, it will have no effect). As for how many to do in each group, it depends on the individual situation, and it is best to do 8 sets after exhaustion, and there is no strength to do it anymore.

Eat more eggs, lean meat, milk, and soybeans (three points to train the chest muscles by exercise, seven points by diet) to ensure rest (never practice every day,).

Three or four days of a large exercise (exhaustion), two days of a small exercise (not excessive, appropriate activities, the purpose is to promote blood circulation), a combination of size.

Stick with it and you'll get what you want.

1.For abs, it is recommended: sit-ups are practiced in six sets of 12 to 15 reps a day.

Abdominal muscles The waist abdominal muscles are more difficult muscles to train, and they require hard work. The basic actions are as follows:1

Ramp board sit-ups. 2.Supine leg presses:...

Do it twice a day, once in the morning and once in the evening, once in groups at a time, and do it gradually in groups several times. 2.For pectoral muscles:

Dumbbell Flying Bird Dumbbell bench press Side press is certainly the best option. 3.

Exercise the muscles of the whole body, it is good to use dumbbells, and the primary fitness plan is as follows: warm up for 5 minutes before the workout, stretch locally for 3 minutes, and warm up for another 5 minutes; Stretch for 5-8 minutes after exercise;

On Monday, chest + triceps training.

1) Dumbbell bench press 10-12rm x3 set.

2) Dumbbell Flying Bird 10-12rm x3 set.

3) Push-ups 15-20 (times) x4 sets.

4) Seated single arm neck and back arm flexion and extension: 8-12rm (times) x3 sets (5) Vertical arm flexion and extension: 8-12rm (times) x3 groups Wednesday, back + biceps training.

1) Dumbbell Row: 8-12rm (times) x4 (2) Pull-up Wide Grip: 8-12rm (times) x4 (3) Pull-Up Narrow Grip:

8-12RM (times) x4 (4) Push-up Curls: 8-12RM (times) x3 sets (5) Standing Dumbbell Hammer Curl 8-12RM (times) x3 sets (6) Seated Dumbbell Alternate Curls: 8-12rm (times) x3 sets Friday, Leg + Shoulder Training Day.

1) Dumbbell squat 8-10rm (times) x3 sets (2) Dumbbell lunge squat 8-10rm x3 sets.

3) Dumbbell Lift 8-10rm x3 set.

4) Standing dumbbell press 10-12RM (times) x3 (5) Dumbbell side press 10-12RM (times) x3 (6) Dumbbell front press 10-12RM (times) x3 Arrange an aerobic session on Saturday or Sunday such as running, skipping rope, cycling, etc. for 45-60 minutes.

Abdominal exercise every day During the training, it should be adjusted according to your own situation, and the effective time of each training session (excluding warm-up and stretching) should not exceed 1 hour. Rest for 60-90 seconds between sets and 90-120 seconds between movements. Supplement with easily absorbed protein (eggs, beef, or protein powder) and carbohydrates (bread, milk, protein powder, etc.) after each session.

When the core is done, the athletic performance will follow. The whole exercise effect will also be better.

Exercise your leg muscles and want to jump a little higher The first item: half-squat jump 1, at the beginning, half-squat to &frac1, at the beginning, half-squat to? 2. Jump up at least 20 to 25cm from the ground

Run every day, do pull-ups, push-ups.

Neijiaquan is a strip muscle, the strip muscle is explosive, and the block muscle is not explosive enough, which will make the body less flexible, but the continuous strength of the block muscle is relatively strong.

People often use the "streamlined" body shape for swimmers. Phelps is no exception, his entire body is long, and he is a straight muscle, with a loose and powerful muscle type that ensures stretch, explosiveness, and reduced resistance. In terms of weight, Phelps, who is meters tall, weighs only 79 kilograms.

Wu Peng, the leader of the Chinese swimming team who swam the 200-meter butterfly with him, weighs 84 kilograms, which has a lot to do with Wu Peng's lumpy muscles. It is worth mentioning that biologists who study fish have found that if the flesh close to the bones of the fish is very close, it is also a sign of fast swimming. This is exactly in line with Phelps' bar-shaped muscle characteristics.

There are many specific methods about how to stand on the pile, on the Internet, in books. However, there are some basic principles that remain the same. Includes:

Relaxation (in fact, there is a degree of relaxation, that is, loose and unremitting, tight but not stiff), concentration of thoughts (but there can be no pass, the so-called too much, in fact, concentration of thoughts, is a feeling of being separated, if you deliberately "concentrate your thoughts" excessively, you will not be able to reach the speed, and even have deviations).

Back then, a giant merchant once asked Wang Xiangzhai about the trick of standing on the pile, and promised that if he could tell him the trick of standing the pile, he would be willing to give him anything in return that he could get in China. The old man told him mysteriously: "Silly station."

Later, many people thought that Lao Xiang was joking with him. In fact, the so-called "stupid station", reaching the realm of "standing stupid", is the most correct trick to stand on the pile. In the process of standing on the pile, whether it is relaxation, concentration, naturalness, etc., everything should be adjusted to the "seemingly nothing", once it is biased towards the "absolute", it is wrong.

My little experience may not be all right, I hope it will be beneficial to you.

The first point is the virtual top leadership. At this time, the neck is stretched, and the lower palate is slightly held, at this time, you will feel the head gently pushed up, and after practicing for a long time, you will feel that your thinking is particularly agile and sensitive.

The top of the head hangs, the hips sit, the calves are perpendicular to the ground, and the rest is to be added, and I am currently standing.

It is recommended to find a master to teach, and it is easy to get injured if you practice by yourself.

Except for the muscles that need to be strained, the rest of the body needs to be relaxed, such as the shoulders and neck, so that the movement on the pile will not be stiff.

If you still can't relax your whole body, you will feel a pain in your shoulder. "The problem is that looseness and tightness are dialectical, if it is normal to keep the leg muscles sore, but if the knee joint hurts badly, it is the wrong posture, hurry up.

As long as you persevere, your health will improve soon.

In Buddhism, there is a method of chanting Buddha, which is particularly effective for neurasthenia, and before going to bed, the mind meditates on Amitabha Amitabha Amitabha Amitabha... I don't know when I fell asleep, I used it, it worked, it didn't cost anything.

When reciting the word A, the energy of the voice goes up, which can regulate the sickness on the head; Mizi walks flat, regulates the middle organs, and regulates the lower organs; Through the joint action of its own energy and natural energy on the human body, the body is conditioned and naturally healthy.

My Chen's Tai Chi master taught me: the correct posture of standing on the pile is to stand with the feet shoulder-width apart, the toes are buckled, the knees are stretched outward, the shoulders are heavy to the elbows, the chest is pulled back, the eyes are level with the front, and the breathing is natural. Think about it yourself, this was taught to me by a very famous master in Chenjiagou, Henan, I hope it will be useful to you.

Good luck.

The most important thing is to recognize, the most important thing is to be natural!