Fitness, strength training, and ironing are all inseparable from the feeling of muscle strength. They just do movements, do 8-12 times, follow the plan, do not pay attention to muscle strength, the effect will not be very good, professionally called consciousness & muscle The connection, in simple terms, is the unity of the spirit and the flesh , which roughly means: as every movement, you can accurately feel the degree of muscle contraction and stretching.
People with good muscle strength can stimulate the target muscle group more quickly and get the most exercise. The better the muscle strength, the more muscle growth, the easier the body shaping. But for novice fitness, it is not so easy, is there any way to quickly grasp this key point?
The following 5 points are all dry goods!
01
Practice the most intense part of muscle contraction in each movement
Novices often make mistakes, so learning the correct form of movement is the first step.
Secondly, it is necessary to consciously isolate parts of the body and carry out strong contraction and maintenance. How to understand this sentence? For example, biceps, even without using any equipment, can be subconscious, deliberately tighten it, and to tighten the muscles to the greatest extent, at this time you are exercising the connection between muscle and consciousness.
It sounds simple, but please tighten your latissimus dorsi now, it may be difficult for inexperienced people, a small method, remember the state of the most tense muscles during exercise, and then do the same action empty-handed, this is It's very simple. Think about when the back muscles feel the most when doing a high pull-down, and then tighten it empty-handed for 10 seconds.
Such exercises are often performed intermittently in the group to enhance the pumping sensation, improve the muscle contraction ability, and focus more on local exercises.
02
Can't find a fixed device for feeling
The development of fixed equipment has a long history. After repeated iterations, as long as the equipment is similar, a fixed movement trajectory has been formed, and this trajectory is the best journey to develop your muscle sensation.
Take a separate part for exercises, such as leg extension, which is only for the quadriceps, sitting butterfly clip chest, only for the pectoral muscles, and usually at the top of the device, that is, when you lift the device, the muscle contract The most obvious force is to maintain more at this time, which is also the time to exercise muscle & connect consciousness.
03
Do slow motion exercises, especially falling
Use the weight you usually use, just slow down, do it for 6-10 seconds at a time, and try again, to ensure that you ca n’t do it twice and you want to give up, and when you slow down, your attention will inevitably be Muscle is attracted, you can more clearly feel the position of the muscle, the degree of contraction, the process of stretching.
When you try a few more times, you will return to the original state, and the state will definitely improve.
04
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 retention here is any point.
You can be at the highest point or at the lowest point, it can be the maximum degree of muscle contraction, it can also be the process of muscle stretching, or it is in the middle. Muscle strength requires practice, which is related to whether the movement is correct or not, and it is also related to your proficiency.
05
Feel by hand
The reserved item is the most effective and a limited method. For example, when you perform bicep curl, you can touch with your other hand to feel the contraction of the muscle, or do a bench press with one arm, or you can feel it by hand. Contraction of one side of the pectoral muscles.
When you continue to practice to get a better feeling of muscle strength, it also means that you have obtained a greater degree of exercise, stop aimless and meaningless iron lifting, and subconscious contraction is what you want to do! You will reap more from it.
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