Fitness, strength training, and ironing are all inseparable from the feeling of muscle power, just do the movements, do 8-12 times, follow the plan, don’t pay attention to the muscle power, the effect will not be very good, professional It is called consciousness & muscle connection. Simply put, it means the unity of body and soul. It roughly means: as each movement, you can accurately feel the degree of muscle contraction and stretching. People who have a good sense of muscle power can stimulate the target muscle group more quickly and get the maximum degree of exercise. The better the sense of muscle power, the more muscle growth, the easier the body shape will be. But for novice fitness players, it is not that easy. Is there any way to quickly grasp this key point?
Practice the strongest part of muscle contraction in each movement
Novices often make mistakes, so learning the correct movement form is the first step. Secondly, we must consciously isolate parts of the body and perform strong contraction and maintenance. How to understand this sentence? For example, the biceps, even if you don’t use any equipment, you can subconsciously tighten it deliberately and tighten the muscles to the greatest extent. At this time, you are exercising the connection between muscles and consciousness. It sounds simple, but now please tighten your latissimus dorsi. It may be difficult for inexperienced people. A small method is to remember the state where the muscles are the most tense when practicing movements, and then do the same movements with your bare hands. It's simple. Think about when the latitudinal muscles feel the most when you do high pull-downs, and then tighten it up and hold for 10 seconds. Such exercises are often carried out between groups to improve pump feeling, improve muscle contraction ability, and focus more on local training.
Cannot find a sensory fixation device
The development of fixation devices has a long history. After repeated iterations and updates, as long as they are similar devices, they have formed one A fixed trajectory, and this trajectory is to develop your muscles to feel the best stroke. Take a part out for exercises, such as leg extensions, which only target the quadriceps, sitting butterfly clip chest, only target the pectoral muscles, and usually on the top of the device, that is, when you lift the device, the muscle contraction The most obvious force is to keep it at this time, which is also the time to exercise muscles and connect consciousness.
Do slow motion exercises, especially the falling process
Use your usual weight, just slow down, do it for 6-10 seconds at a time, try again, guarantee You want to give up if you can't do it twice, and when you slow down, your attention will inevitably be attracted by the muscles. You can feel the position of the muscles, the degree of contraction, and the process of stretching more clearly. After you try a few more times, you return to the original state, the state will definitely improve.
Static hold
This is the same as the peak contraction just mentioned. It is held for 5-30 seconds when the muscle is contracted, but the static hold mentioned here is anything Static hold at one point or any angle. You can be at the highest point or at the lowest point. It can be the maximum degree of muscle contraction, or it can be the process of muscle stretching, or in the middle of the halfway, the muscles need to be practiced. This is related to whether the action is correct or not. It is more related to your proficiency.
The simplest way to feel
is also the most effective method of proprioception. For example, when you perform a biceps curl, you can Touch with the other hand to feel the contraction of the muscles, or do a one-arm dumbbell bench press, or feel the contraction of the other side of the pectoral muscle with your hand. When you keep practicing and get a better feeling of muscle power, it also means that you have obtained a greater degree of training, stop aimless and meaningless iron lifting, subconscious contraction is what you have to do! You will gain from it More. Not much to say, I'm going to help the girl squat, Gudubai, see you next time, remember to pay attention to me.
