Bodybuilding people often exercise. If you exercise your muscles properly, your body proportion will be very harmonious and your figure will be super good. But what methods are there to exercise muscles? The following are the methods and skills I have compiled to exercise muscles, hoping to help everyone.

muscle

Muscle is a kind of contractible human tissue, which is developed from the mesoderm of an embryo. Muscle cells have contraction fibers, which move between cells and change the size of cells. Muscles are divided into skeletal muscle, cardiac muscle and smooth muscle, all of which generate strength and lead to exercise. The contraction of cardiac muscle and smooth muscle is not controlled by consciousness and is necessary for survival, such as contraction of heart or peristalsis of gastrointestinal tract. Head muscles can be divided into facial muscles (expression muscles) and masticatory muscles. Trunk muscles can be divided into dorsal muscle, pectoral muscle, abdominal muscle and diaphragm. Lower limb muscles are divided into hip muscles, thigh muscles, calf muscles and foot muscles according to their positions, all of which are stronger than upper limb muscles. This is related to supporting weight, keeping upright and walking.

Muscle classification

skeletal muscle

It is a type of muscle that can be seen and touched. When bodybuilders increase muscle strength through exercise, they exercise skeletal muscle. Skeletal muscles are attached to bones and appear in pairs: one muscle moves bones in one direction and the other moves bones in the opposite direction. These muscles usually contract at will, which means that when they want to contract muscles, the nervous system will instruct them to do so. Skeletal muscle can contract for a short time (twitching) or for a long time (tetanus).

smooth muscle

It exists in digestive system, blood vessels, bladder, respiratory tract and female uterus. Smooth muscle can stretch and maintain tension for a long time. These muscles don't contract at will, which means that the nervous system will automatically control them without thinking. For example, the muscles of the stomach and intestines perform tasks every day, but people generally don't notice them. Myocardium exists only in the heart, and its biggest feature is endurance and firmness. It can stretch as limited as smooth muscle or contract as powerfully as skeletal muscle. It's just a twitching muscle that doesn't automatically contract.

Muscle action

Muscle contraction pulls bones to produce joint movement, which acts like a lever device and has three basic forms.

① Balance the lever movement, with the fulcrum between the key point and the force point, such as the up-and-down movement of the atlanto-occipital joint.

(2) Labor-saving lever movement, mainly located between the fulcrum and the stress point, such as ankle movement when starting to lift the heel.

(3) Speed bar movement, the stress point is located between the key and the fulcrum, such as the movement of the elbow joint when lifting heavy objects.

The auxiliary structures of muscle include fascia, synovial sac and tendon sheath. They have the functions of assisting muscle activity, keeping muscle position, reducing friction and protecting during exercise.

ligament

Fascia is distributed all over the body and can be divided into superficial fascia and deep fascia.

1, superficial fascia, also known as subcutaneous fascia, is located under the dermis, covering all parts of the body and consisting of loose connective tissue. There are superficial arteries, subcutaneous veins, cutaneous nerves and lymphatic vessels in the superficial fascia, and some parts may also have mammary glands and cutaneous muscles. Superficial fascia has a certain protective effect on muscles, blood vessels and nerves located in its deep part. For example, the superficial fascia of the palm and sole is well developed, which can cushion the pressure.

2. Deep fascia, also known as proper fascia, is composed of dense connective tissue, located in the deep layer of superficial fascia, covering the body wall, limbs muscles, blood vessels and nerves. Deep fascia is closely related to muscle, and it is layered with the stratification of muscle. In limbs, deep fascia extends between human muscle groups and attaches to bones to form myofascial compartment. It forms a fascia sheath with the deep fascia of the surrounding muscle groups; The deep fascia also surrounds blood vessels and nerves, forming a vascular nerve sheath; It can also provide muscle attachment or serve as a starting point for muscles.

synovial bursa

Synovial sac is a closed connective tissue sac with thin wall and synovial fluid, which is mostly located at the contact between tendon and bone surface to reduce the friction between them. Some synovial bursas communicate with the joint cavity near the joint. Synovial sac inflammation can affect the local motor function of limbs.

tendon sheath

Tendon sheath is the sheath around muscle tendon, which exists in wrist, ankle, finger and toe and has high activity. Tendon sheath can be divided into fibrous layer and synovial layer: fibrous layer, also known as tendon sheath of tendon, is located in the outer layer and is a bone fiber conduit formed by thickening of deep fascia, which plays a pulley and constraint role on tendon; Synovial layer, also known as synovial sheath of tendon, is located in tendon fiber sheath and is a double-layer columnar sheath composed of synovium. The synovial sheath of tendon is divided into visceral layer and parietal layer. The visceral layer surrounds tendon, and parietal layer clings to the inner surface of tendon fiber sheath. There is a small amount of synovial fluid between the viscera and the wall, so the tendon can slide freely in the sheath. Improper long-term, excessive and rapid finger movements will lead to tendon sheath injury, pain and tendon sliding, which is clinically called tenosynovitis and is one of the common frequently-occurring diseases. The synovial sheath of tendon migrates to the two layers of tendon synovium on the bone surface, called the middle tendon, through which the blood vessels supplying tendon pass. abdominal muscle

Abdominal muscle is the main part of muscle organ, located in the middle of muscle organ, which is composed of many skeletal muscle fibers combined by connective tissue. Have the ability to contract. The connective tissue wrapped around the outer surface of the whole muscle is called adventitia. The adventitia extends inward, dividing muscle fibers into muscle bundles of different sizes, called fiber bundles, and then extending inward to surround each muscle fiber, called endocardium. The sarcolemma is the supporting tissue of muscle, which makes muscle have a certain shape. Blood vessels, lymphatic vessels and nerves enter the muscle with the muscle membrane, which is of great significance to the metabolism and functional regulation of muscle.

tendon

Tendons are located at both ends of the muscle abdomen and consist of dense connective tissue. The limbs are mostly rope-shaped, and the trunk is thin, also known as aponeurosis. Tendon fibers connect the two ends of muscle fibers or run through the muscle abdomen through the intramuscular membrane. Tendon can't contract, but it has strong toughness and tension and is not easy to fatigue. Its fibers extend into the periosteum and bone, making the muscle firmly attached to the bone.

Muscles help us fight gravity. Muscle fibers control every movement, from blinking to smiling. Thousands of tiny fibers are assembled into muscle bundles, thus forming a complete muscle system. Take rock climbers as an example. Every step of climbing requires the elastic expansion and contraction of muscles. Muscles can only be pulled, not pushed, and most of them belong to skeletal muscles. They are connected by tendons and bones, and the closely combined tendon fibers have the function of rubber bands. Muscles can affect the eyes, so that we can see things clearly, blink and blink; The muscles of the hands and fingertips enable us to hold very small objects. Take rock climbers as an example, they need to hold something to fix themselves, and continuous muscle contraction can keep them climbing.

We can decide when and how to affect skeletal muscle, but we can't always detect this change. Sometimes you may adjust your posture slightly to keep your balance, but you may not even notice this change yourself. This dynamic balance has been happening. But there are also some muscles that we can't control at will-the digestive system. There are a lot of involuntary muscles there. There are three kinds of involuntary muscles in our stomach (medial oblique muscle, central smooth muscle and lateral longitudinal smooth muscle) responsible for crushing food. There are two kinds in the small intestine, which are responsible for squeezing food like snakes, and then stretching and pushing forward. Involuntary muscles also help our hearts keep beating. The heart muscle only does one thing in our life: transport blood.

Through a certain period of exercise, muscles can become developed. But big muscles must be good? The answer is no, capillaries are responsible for transporting red blood cells through muscles. When muscles contract violently, capillaries are squeezed, muscles begin to lack oxygen, and wastes begin to accumulate. However, under great pressure, muscles can't react quickly and fatigue keeps coming.

Four skills of novice exercise

The first trick: start with compound movements.

Compound action takes precedence over isolated action because it drives the development of multiple muscle groups at the same time. We can start with compound movements and exercise the large muscle groups of the body, which can drive the development of small muscle groups.

Common golden compound movements include dumbbell bench press, push-ups, chest exercises, pull-ups, goat standing, barbell rowing, back exercises, squats and lunges.

The second skill: learn the standard action trajectory.

Beginners should not pursue heavy weight in fitness training, but should pay attention to action standards. Blind weight-bearing may strain muscles and hurt yourself.

Learning the standard movement track, slowing down the movement speed and feeling the stress of the target muscle group can reduce the borrowing or compensation of other muscle groups, and then gradually increase the load, so that you can improve the efficiency of muscle acquisition, reduce the chance of injury and go further on the road of fitness.

The third measure: arrange the rest time reasonably

Don't exercise the same muscle group every day during fitness training. Exercise every day makes the muscles in a torn state, which can't be repaired, and the efficiency of muscle gain is low.

We need training to allocate muscle groups reasonably. Large muscle groups need to rest for 3 days after each training, and small muscle groups need to rest for 2 days after each training to allow muscles to recombine and grow.

We can arrange 2-3 muscle groups for each training, and arrange other muscle groups for training the next day, which can give the target muscle group enough time to repair.

The fourth skill: pay attention to leg training.

People who do muscle training must pay attention to leg training, and the lower body muscles are more important than the upper body muscles. Legs are the main driving force to support walking and the source of strength. People get old first, and practicing more legs can prevent muscle loss, maintain the vigorous strength of lower limbs and slow down the aging speed.

Doing more leg exercises can also promote the development of other small muscle groups, effectively improve the efficiency of muscle gain, help you break through the bottleneck period of fitness, inhibit fat accumulation, and let you practice better body lines.

Leg training can start from squat, leg lifting with equipment, Bulgarian squat, supine leg flexion and so on. And you can train once every 3-4 days. Stick to it for 2-3 months, and the strength of lower limbs will be obviously improved.

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