What is the main reason for the increase in muscle mass caused by strength training?

Muscles are made up of muscle fibers, and the number of muscle fibers generally does not change after birth.

The growth of muscles is due to the cracks in the muscle fibers during exercise, and then the body will spontaneously repair them, and when they are repaired, the muscle fibers will become thicker and stronger.

Whereas, protein is needed for the repair of muscle fibers, so the increase in muscle is due to the increase in protein.

For example, if you break a steel pipe into two sections and weld it again, you can weld this section of the pipe again and repeat it n times, and the steel pipe is much more beaten than when it was not broken.

It's the same with the increase in muscle mass caused by strength training, which keeps the muscles repairing from injuries.

It is the reason for the increase in your muscle fibers, which are like steel wires on a crane, the more steel wires, the more goods can be lifted. In the same way, the more muscles you have, the more muscle fibers you have, so the more strength you have.

Myogenic factors:

Muscle physiological cross-sectional area: Therefore, the larger the muscle physiological cross-sectional area, the greater the muscle strength.

Types of muscle fibers: Fast-twitch twitch fibers are more contractile than slow-twitch fibers, but they have poor durability and are prone to fatigue.

Initial length of muscle contraction: Within a certain range, the longer the initial length of the muscle before contraction, the greater the tension generated during contraction.

The cephalic muscles can be divided into two parts: the facial muscles (expression muscles) and the masticatory muscles. The trunk muscles can be divided into dorsal muscles, pectorals, abdominal muscles, and diaphragm. The lower limb muscles are divided into hip muscles, thigh muscles, calf muscles, and foot muscles according to their location, all of which are thicker than upper limb muscles, which are related to weight support, upright and walking.

Upper limb muscles are divided into shoulder muscles, arm muscles, forearm muscles, hand muscles, and neck muscles according to their location.

Composition:

There are about 639 muscles in the human body. It is composed of about 6 billion muscle fibers, of which the longest muscle fiber is 60 centimeters, and the shortest is only about 1 millimeter. Large muscles weigh about two kilograms, while small muscles weigh only a few grams.

The average person's muscles account for about 35 to 45 percent of their body weight.

According to the different structure and function, it can be divided into three types: smooth muscle, cardiac muscle and skeletal muscle, and according to the morphology, it can be divided into long muscle, brevis muscle, flat muscle and orbicularis oris muscle. Smooth muscle mainly constitutes internal organs and blood vessels, with the characteristics of slow contraction, long-lasting, not easy to fatigue, etc., myocardium constitutes the heart wall, both of which do not contract with human will, so it is called involuntary muscle.

Muscle strength is affected by a series of physiological and even psychological factors such as genetics, fiber type, muscle mass, and neuromuscular coordination. Influencing factors of muscle strength:

1) Myogenic factors.

1. Muscle cross-sectional area: The physiological cross-section of the muscle is an important factor in determining the strength of the muscle, and the larger the physiological cross-section, the greater the force generated by muscle contraction.

2. Types of muscle fibers: fast muscle fibers can produce greater contraction force than slow muscle fibers.

3. The initial length of muscles: the strength of human muscles is related to the initial length of muscle contraction.

4. Joint movement angle.

b) Neurogenic factors.

1. Central activation.

2. The coordination and control of muscle activity of the central nervous system.

3. The excitatory state of the central nervous system.

3) Other factors.

1. Age. 2. Gender.

3. Hormonal effect.

4. Strength training.

Strength training can improve muscle strength and improve muscle mobility, and this effect is thought to be achieved mainly through a variety of mechanisms, such as muscle growth, improved muscle nerve control, muscle fiber type shift, and increased muscle metabolism.

Developing an overload of muscle strength training can be achieved by increasing weightlifting exercises and push-ups as well.

When doing a weightlifting exercise, it is important to focus on the intensity of the training after planning the form of the weightlift. The basic method of strength training is to gradually increase the weight lifted during training until you reach the maximum range that your muscles can handle. This is a step-by-step overload training method to strengthen the muscles without causing injury.

It is essential to pay attention when doing strength training:

In a short period of time, it is only allowed to hold your breath when you have to exert maximum force, and when you have the conditions not to hold your breath, do not hold your breath and make a big mess; The limit and sub-limit weight-bearing forces used for strength training for beginners should not be excessive; Maximum inhalation should not be done before strength training is completed, and moderate inhalation is preferred; Exhale with a narrow glottis that can be rolled to achieve the same amount of force as when holding your breath, so you don't hold your breath as much as possible.

The principle of overload in fitness:

It means that the exercise load of the human body should continue to increase in physical exercise, and excess recovery is the theoretical basis of the overload principle. When the human body performs a period of physical exercise, the physical function and exercise capacity can exceed the previous level for a certain period of time, this phenomenon is called excess recovery.

For example, when teenagers perform strength exercises, the maximum load at the beginning of the bench press is 30 kg, and after a period of practice, the strength increases, when the weight of the bench press 30 kg can be repeated 6-8 times, the load can be increased to 35 kg, so that the load and the number of repetitions are not short, and the muscle strength will continue to improve.

The above content reference: Encyclopedia - Overload.

Strength training can increase the number of fissures in the body's muscles.

a.Muscle glycogen substances.

b.Contractile proteins.

c.Adenosine triphosphate.

d.Muscle potato carries polyglobin.

Correct answer: B

Strength training, also known as resistance training, builds muscles with bare hands, weights, or various equipment to build muscle strength and endurance and promote physical fitness. According to studies, the amount of muscle mass is highly positively correlated with longer life expectancy and lower rates of cardiovascular disease and diabetes. Therefore, resistance training helps to improve the body shape and muscle mass that disappears with age in adulthood, develop regular exercise habits, and be of great help in health maintenance, provided that it is done in a safe environment and operation.

Wrong exercise often results in injuries, such as sprains or muscle injuries. Generally, the waist is the most common, followed by the knee and shoulder joints. Causes include improper use of sports equipment, inadequate warm-up before exercise, or excessive exercise.

In addition to the symptoms of pain and localized redness, muscle stiffness and fatigue are also among the symptoms of sports injuries.

The way to avoid it is to warm up before exercising and then stretch to help the muscles regain elasticity and reduce the chance of injury. In general, people often overlook the importance of exercise. After exercise, they can do 10-15 minutes of gentle exercise, such as walking or stretching their limbs, to gradually slow down the activity, which will help remove the metabolic waste products produced by the exercise, help the blood flow back to the heart, and thus prevent sports injuries.

Warming up before exercise can increase joint activity and body temperature. You can warm up for 10 to 30 seconds for each area, for a total of about 5 to 10 minutes, to get your muscles ready for exercise. When the muscles are warmer after exercise or before bedtime, it is the best time to stretch and relax the muscles to restore balance and elasticity to the bumpy or twisted muscles.

In addition to warm-up and exercise, it is recommended to replenish 200cc of water every 15 minutes during exercise to avoid excessive water loss. Many people often suffer sports injuries due to insufficient warm-up and improper use of fitness equipment when returning to training. Therefore, in order to achieve the purpose of re-embedding the code of health and fitness, it is necessary to establish a correct concept and method of sports.

First of all, you should warm up before exercise, secondly, the exercise equipment should be overhauled and inspected before exercise, and finally you should exercise appropriately according to your physical condition during exercise.

Be sure to warm up before exercising, do what you can when exercising, and stretch after exercising.

It is necessary to warm up in advance, do a good job of safety inspections, step by step, strengthen ideological education, and do what we can.

First of all, everyone has muscle, but everyone's muscle mass is different, and this everyone's exercise and diet have a lot to do with it. If you want to increase muscle, you can only increase muscle by pulling it and making it feel like it is tearing! So keep doing weight-bearing muscle stretching exercises!

Constantly increasing strength, and the body is constantly adapting to the process.