The word "pump feeling" appears very frequently in the field of fitness. Usually we will measure whether a training is in place by the pumping intensity of the target muscle group.

Although no research clearly shows that the muscles with pumping sensation will definitely bring strength or dimension growth, the appearance of pumping sensation can really make us more excited and bring us spiritual satisfaction and sense of accomplishment.

Do not accept refutation. If you don't agree, your training level is too poor.

What does the pump feel like?

The so-called pump feeling is that after a considerable intensity of resistance training, a lot of blood rushes to the target muscle. At this time, the muscles will have a feeling of swelling, which is called the feeling of whipping. This process is called blood drawing.

When muscles feel beating, they also become bigger and harder and visible to the naked eye. Of course, don't think this is muscle growth. Muscle growth is not so easy, otherwise girls will really worry about becoming aunts in biology books if they practice casually.

The appearance of pumping sensation lasts for a few minutes, but it is reversible in the end and will gradually fade away as your exercise stops. When your muscles are completely relaxed, you sometimes even have the illusion that the target muscles are actually smaller than before training.

I want to call this feeling-emptiness.

This is also a signal from your muscles, which need nutrition and energy to recover and grow.

How to harvest the sense of pump

It is not particularly easy to get a sense of pumping, especially for friends who have just started fitness. Except for arms and legs, other muscles we train, such as chest, back, buttocks and even shoulders, are basically in a state that you can't perceive even at work.

Therefore, if you use a barbell to make several sets of bends, the biceps brachii on your arm may feel the beating immediately; If you are asked to do several sets of bench presses, your pectoralis major muscles may hardly respond, but your arms are so sore.

This is because the more muscle groups we usually use (such as biceps brachii), the more connections the nervous system (brain) has with them. Generally speaking, the stronger your ability to perceive and control them;

The rarely used muscles (such as pectoralis major) lack this nervous system, which leads to the inability to mobilize all muscle fibers of the target muscle group at the beginning of training. In order to complete this weight, other muscles with strong control ability will be involved, such as triceps brachii.

Then, in order to get a strong sense of pumping, you must first have a strong sense and control over the target muscle group. This ability can only be improved through a lot of effective practice, so what is effective practice?

First of all, your movements should be standardized.

This is the easiest and most difficult point for all fitness beginners to reach at first.

Many actions are simply watched by others, and then directly painted as gourd ladle. I don't know that many small details can't be seen from the outside-such as a tight abdomen, a tight thigh, a stable shoulder blade and so on.

By this time, you will find it particularly important to master fitness knowledge systematically.

Our training can't be accomplished by unconsciously lifting heavy objects. In training, it is very subtle to keep your brain awake, feel the stretching and contraction of the target muscle group at any time, and gradually learn to control it, but once you learn it, your training level will take a very big step.

Then, when you have a strong control over the target muscle group, start bombing it with various actions!

Why the bombing?

Because you will feel that the pump is too strong and your muscles are about to burst!