What is the role of small muscle groups?
1, the role of small muscles in sports is to make the movements accurate and precise first. The proportion of assistance and assistance is not very high, because in the process of completing an action, some actions do not require the participation of big muscles, such as toe flexion.
2. Small muscle groups often exist in the depths of the body. Although it is small, it is tightly attached to the joints to stabilize them.
3. Small muscle groups are characterized by good endurance. No matter when and in what posture, the human body will be loyal to its duties in obscurity to prevent joint activities from exceeding the normal range.
4. If you want to develop large muscle groups, you should also develop small muscles that participate in the training of large muscle groups, so as to exercise large muscle groups better and more effectively.
What exercise methods do small muscle groups have?
1. Key exercise area: biceps brachii
Sitting or leaning, the upper body leans forward slightly, one hand holds the dumbbell and hangs it on the inside of one leg, and the other hand bends the elbow naturally, and puts it on one thigh with the palm or elbow; Hold the bell and slowly bend your elbow up to your chest. Don't move your upper arm, stick to the inner thigh.
2. Key exercise parts: mainly biceps brachii, followed by forearm muscles.
Stand naturally, palms forward, hands shoulder-width apart. During the whole movement, the two upper arms are always attached to the side of the body, and the barbell is hung in front of the legs; With the elbow joint as the fulcrum, the forearm bends in a semicircle from the front of the leg to the front of the shoulder. Then, slowly follow the original path and put it down to your legs.
3. Main exercise site: triceps brachii
Sit in the priest's chair, with the lower edge of the scapula leaning on the seat, or sitting at the front end of the bench; Keep your arms straight and lift the dumbbell above your head, but the elbow is not locked and the upper arm is just outside your ear; Bend the elbow, slowly lower the dumbbell to the back of the neck and stop at the position where the forearm is just above the ground; Pause for a while, then use your upper arm to lift the dumbbell back to its original position. Say it again.
4. Main exercise parts: abdominal and waist muscles.
The elbows are bent and supported on the ground, the shoulders and elbows are perpendicular to the ground, and the feet step on the ground; The body leaves the ground, the trunk is straight, the head, shoulders, back, hips and legs are kept on the same plane, the abdominal muscles and pelvic floor muscles are tightened, and the eyes turn to the ground to keep breathing evenly.
5. Main exercise site: lower part of waist and abdomen.
Go back to the ground, lie on your back, and put your legs on the stool in front of you. Put your hand on your ear or chest; Bend your shoulders and torso upward so that they are close to your knees. Bend your back, but don't try to lift your whole back off the ground. Bend forward so that the chest is close to the pelvis.
How long is it effective to exercise small muscle groups?
Compared with the large muscle group, the training time of the small muscle group may be longer, and it depends on the individual physique and exercise quality. If the intensity is appropriate, it can be persisted for a long time, and the effect can be seen in 3-6 months.