In the process of fitness, we sometimes encounter the bottleneck of muscle growth. No matter how you exercise, your muscles can't achieve the desired effect. At this time, you should pay attention. Maybe your exercise method is not suitable. The wrong exercise method will not only make muscles grow, but also make muscles stiff, thus further hindering muscle growth. How to break through the muscle growth limit? That is to follow scientific and reasonable exercise methods.
How to break through the bottleneck of muscle growth and reasonably prevent muscle stiffness 1 Following scientific equipment and fitness exercises can make your muscles reach the ideal state quickly. As we all know, muscle exercise consumes a lot of nutrients. After exercise, after proper rest, the nutrients in the muscles will be replenished quickly, and the amount of supplementation will be more than the consumption. Physiologically, this phenomenon is called "excessive recovery". It is this excessive recovery that makes our muscles get more nutrition, make them more developed, and make the fat layer thinner and thinner, thus shaping the ideal body shape we want.
Grasp the pulse rate and choose the appropriate music rhythm.
There is also a certain relationship between the rhythm of music and heart rate during bodybuilding. The ideal pulse rhythm of healthy adults should be about 60 beats per minute, and the rhythm of about 60 beats per minute (medium speed) is just suitable for people's normal physiological rhythm. If music adopts the rhythm of this speed, it can make people keep balance between body and mind, breathe smoothly, and it is neither excited nor inhibited, which is the best rhythm for conditioning physiology (yoga music adopts this rhythm), while choosing a music rhythm below 60 beats per minute will inhibit and slow down the physiological rhythm of human body (hypnosis is this rhythm).
Conversely, if you choose a music rhythm of more than 60 beats per minute, it will be exciting and can promote physiological and biochemical effects. For example, the disco music rhythm is about 120 beats per minute, almost twice the physiological rhythm, which can stimulate the bioactive substances in the human body and make the mood excited. In short, in bodybuilding, it is necessary to master the pulse rate and choose the appropriate music rhythm according to everyone's age and physical condition, so as to promote the body well.
Why do you often take part in exercise?
Normal exercise has four advantages:
1, increase resistance and health: regular exercise can make muscle undergo qualitative changes and increase the contents of muscle glycogen, myosin, actin and myoglobin. Can increase the body's resistance to diseases. Make your body healthier. 2. Promote metabolism: Regular exercise can make the body get more nutrition and oxygen, which is beneficial to the body's metabolism. 3. Strong body: Regular exercise can thicken muscle fibers, increase muscle cross-section and volume, and make the body strong. 4. Muscle tension: People who don't often participate in physical exercise generally show muscle relaxation in shoulders, waist and abdomen, buttocks and lower limbs, increased subcutaneous fat and decreased muscle elasticity.
It can be seen that it is very necessary to take part in exercise regularly. Regular exercise can make muscles grow rapidly, expand muscle area and reduce fat thickness and coverage. Scientific research shows that as long as you keep exercising reasonably and continuously for 3-4 months, the muscle outline of your figure will cry. If you systematically persist in 10 months or so, you will become a standard and strong man.
Why does exercise make muscles stiff?
Generally, people with poor strength or long-term interruption of training suddenly carry out large-scale and high-intensity exercise, which is easy to cause excessive muscle load and insufficient oxygen supply. A large number of metabolites (lactic acid, carbon dioxide) accumulate in muscles, which will make muscles stiff and sometimes cause muscle spasms. After muscle cramps, the range of contraction and extension will be reduced, and the movements will be uncoordinated (if the movements are unskilled or too hard at this time, the muscles will be strained and injured). After this happens, the cerebral cortex will be protective, which will reduce the working ability of muscles, thus aggravating muscle fatigue. If the stiff muscles are not relaxed and rested, their functions will become lower and lower, and the degree of muscle stiffness will become greater and greater.
How to break through the bottleneck of muscle growth and reasonably prevent muscle stiffness 2 4 methods to prevent muscle stiffness
1. Arrange proper exercise and intensity and density of exercise: proceed from reality, reasonably select intensity, density, timeliness and quantity, and arrange exercise and intensity and density of exercise.
2. Training should be varied: the muscle groups to be exercised should be comprehensive, the means of exercise should be varied, and the muscles that are hard and not hard should work alternately.
3. Master the ability of muscle relaxation: Master the ability of muscle relaxation. After each exercise, each group should fully relax their muscles by shaking, taking a deep breath, massaging and taking a hot bath, so as to eliminate fatigue as soon as possible.
4. Correctly grasp the technical essentials: correctly grasp the technical essentials, pay attention to coordinating muscle contraction and relaxation, and reduce unnecessary work and consumption.