The significance of vasodilation is to let more blood enter the muscle and make the muscle expand and tear slightly during training. After training, it will bring more nutrition to the expanded muscles, rebuild the torn parts, and thus thicken the muscle fibers in this part. Muscle congestion plays a mythical role in bodybuilding training and has always been considered as a necessary condition for promoting muscle growth. Muscle congestion is a natural phenomenon after fitness or exercise, so muscles will feel swollen after fitness, which is the reason for congestion.
How does the blood vessel bulge on the muscle do?
1. Relax after exercise. After exercise, you can rest on the sponge mat or rattan mat. When lying flat, your feet should be slightly higher than your head, even flush with your head. Never lie on the ground with water vapor. After a short rest, you can stand on your head or stand against the wall for 3- 10 seconds. You can do it several times more, which is conducive to the return of blood from lower limbs to the heart. Then shake your limbs, first shake your thighs or upper arms, and then shake your calves or forearms.
2. Massage after exercise Massage after exercise is an important means to eliminate fatigue. The main massage techniques are shaking, stabbing, rubbing, patting, pushing and rubbing. First, shake the limbs, mainly to relax the muscles of elbows, knees and limbs; Acupoints commonly used in upper limbs include Pianli, Quchi, Wuli, Arm Acupuncture, Menstrual Acupoint, etc. It can relieve the pain and swelling of arms and elbows, as well as various uncomfortable symptoms caused by shoulder and arm pain and neck contracture. Commonly used acupoints of lower limbs, such as Youchengfu, Weiyang, Chengshan, Kunlun and Zusanli, can relieve pain in hip, thigh, waist and sacrum, leg and foot cramps, stiff neck, low back pain, knee pain and shin pain. Massage the big muscles first, then the small muscles, then massage one side and then the other. If they push each other around. Most acupoints on the back are located at a distance of 1.5 inches from the spine. Massage and relaxation are mainly at a distance of 1.5 inches from the spine and at Tianzong, the point outside the shoulder, the shoulder well and the scapula, which can relieve back pain and neck stiffness. When several manipulations are used together, they can have a good relaxation effect and recover quickly. It also has a health care effect on human internal organs.
3. Supplementing nutrition: Supplementing the nutrition needed by the human body in time after exercise is also an effective means to eliminate fatigue. Athletes with high-intensity training should constantly supplement the consumed liver sugar, water and potassium every day. Moreover, carbohydrates and water should be supplemented as soon as possible within 30 minutes after training to restore physical strength quickly.
4. Sleep: Adequate sleep ensures the recovery of physical fitness and physical skills. Effectively improve physical recovery ability and reduce fatigue.
5. Warm water bath: Warm water bath can gently stimulate the cerebral cortex and has a good effect on peripheral nerves. It can also expand the capillaries of muscles, accelerate blood circulation, and quickly discharge waste such as lactic acid accumulated in muscles, thus eliminating fatigue.
How do muscles and blood vessels bulge?
Train muscle contraction, increase heart rate and increase the amount of blood entering the muscle. In a certain period of time, muscles will passively increase their output due to the increase of blood pressure, but it is obviously not as good as the increased intake when actively contracting muscles for weight-bearing exercise.
Less and less, so the target muscle will become congested and bigger during exercise. After exercise, the muscle contraction intensity drops rapidly, and the heart rate also falls back to normal state, so that the blood volume entering the muscle decreases, and the blood pumping feeling gradually disappears, and the target muscle state gradually returns to normal.
Because of this, choosing the right weight and number of times in training has become a key factor.
Personally, I think RM should not be understood as a unit that simply represents the number of times, but a unit that can represent the number of times, so that people can deduce the weight.
Times: We all know that 8- 12RM means to repeat 8 to 12 times, but under what circumstances? How to repeat? I think it is under the complete neural control that the target muscle can completely repeat the corresponding number of loads. After completing a group, the target muscle reaches or approaches the maximum congestion state.
Is muscle and blood vessel ballooning good or bad?
Many people will feel their muscles swollen after exercise or fitness, and even feel that the muscle lines are more obvious and the muscle size is a little bigger. In fact, this feeling just shows that exercise is effective, and this feeling is called pumping feeling. The so-called pump feeling is that after a considerable intensity of resistance training, a large amount of blood rushes to the target muscle. At this time, the muscles will have a feeling of expansion, which is called pulling feeling. This process is called blood drawing.
Studies have shown that pumping actually stimulates the long-term adaptability of muscles and promotes the increase of muscle circumference and strength. Therefore, a better understanding of what causes pump sensation can be used to design more effective training plans to achieve better muscle exercise results.