The steps to lose weight are endurance training, not the original strength training, such as running, swimming, skipping rope and climbing mountains.
The reason for this is to keep the muscles in motion, so as to reduce the muscle circumference and achieve the purpose of reducing fat, but these exercises should not be done too much. One is not to do it for too long at a time, and the other is not to do it every day, otherwise the reduction of body fat content will highlight muscles.
Finally, I was forced to perfect my answer.
Blood supply
Muscle is rich in blood supply, which adapts to the vigorous metabolism of muscle. Every muscle has its own blood supply. Most of the main blood vessels are accompanied by nerves, which run along the muscular septum and fascial space. Branches enter the muscle from the muscular portal and repeat the branches in the muscle. Finally, a capillary network around muscle fibers is formed in the muscle intima, which flows into venules and out of venules at the muscular portal. According to the blood supply source, location, thickness, number of branches and primary and secondary branches of muscle, the blood supply of muscle can be divided into four types: ① single nutrient artery type: the whole muscle is supplied by 1 large diameter artery, and the artery enters the muscle from the proximal end, such as tensor fascia lata, gastrocnemius, medial and lateral head, etc. ② Double nutrient arteries: This muscle has two nutrient arteries with similar diameters: gluteus maximus, rectus abdominis and rectus femoris. ③ Large nutrient artery plus small nutrient artery type: the muscle has nutrient artery with a thickness of 1 and some smaller arterioles, such as trapezius muscle and latissimus dorsi muscle. ④ Segmental nutrient artery type: the muscle is supplied by many arterioles, and branches into the muscle from different planes between the starting point and the stopping point of the muscle, showing segmental distribution, such as sartorius muscle, tibialis anterior muscle and extensor digitorum longus. The blood supply of tendon is less, and its blood supply sources are: ① the longitudinal blood vessels that continue to the connective tissue between tendon bundles through the tendon junction; ② There are many tiny branches of interstitial blood vessels; ③ The blood vessels from bone and periosteum at the tendon stop.
Lymphatic reflux
The lymphatic reflux of muscle begins with the capillary lymphatic vessels of muscle and is located in the outer membrane of muscle. After leaving the muscle, they flow into larger deep lymphatic vessels with venous reflux.
innervation
The nerve branches that dominate muscles are called muscle branches. Most muscles are innervated by a single nerve except abdominal resection and deep back muscles are innervated by segmental nerves. The nerve source, course and entrance of muscle are more constant and less variable than blood vessels. It follows the main nutrient vessels of muscle and enters the muscle basically the same. Nerves that innervate muscles usually contain sensory and motor fibers. Sensory fibers transmit muscle pain, temperature and proprioception, while the latter mainly senses the changes of muscle fibers and plays an important role in regulating muscle activity. Motor nerve is responsible for muscle fiber contraction and maintaining muscle tension, and its distal end establishes synaptic connection with muscle fiber, which is called motor endplate or neuromuscular connection. When the nerve impulse arrives, the nerve endings release acetylcholine, which causes muscle fibers to contract. In addition, nerve fibers also have nutritional effects on muscle fibers, releasing some nutrients from the endings and promoting the synthesis of protein. Nerve injury leads to denervation of muscles, slowing down glycogen synthesis, accelerating protein decomposition and gradually shrinking muscles, which is called nutritional muscular atrophy. In addition, some sympathetic nerve fibers enter the muscle with the blood vessels of the muscle and distribute to the smooth muscle.
meaning
skin
Distribution map of human frontalis muscle
The muscle under the skin is a magical engine. It allows us to walk, jump and even climb steep rocks. The cooperation of 600 muscles in the human body helps you spend every day.
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.
Take rock climbing for example. A muscular and strong male climber may think it is good to keep climbing, so he will climb quickly. But the muscles in his forearm will soon be deprived of oxygen, forcing him to give up. Facing some physical challenges, women have an advantage over men. Rock climbing is more about the ratio of a person's strength to his weight. Small muscles are more beneficial, just bear the load yourself. Women with smaller muscles exert less force and squeeze the capillaries lightly, so their muscles have stronger endurance.
Chest training
Horizontal lifting
Starting position: supine bench, barbell above nipple.
Action process: lift the barbell vertically until the arms are completely straight and the pectoral muscles are completely contracted, stand still for one second and slowly fall.
Breathing method: Exhale when lifting and inhale when falling.
Important: Be careful not to use excessive resistance. Use it lightly for the first few times, and then gradually increase it to avoid neck sprain. Don't let your neck turn.
Upward inclined horizontal elevator
Starting posture: lie flat on the bench, raise your head 30-45 degrees, and put the barbell on your chest with both hands.
In situ.
Breathing method: Exhale when lifting, and inhale when falling slowly.
A downward sloping horizontal elevator
Starting posture: lying on the bench head down, putting the barbell on your chest with both hands.
Breathing method: Exhale when lifting, and inhale when falling slowly.
Dumbbell fly
This action directly exercises the chest muscles, and you can lie on your back, recline on your back or recline on your back.
Starting posture: lie on your back on the bench, with fists facing each other and dumbbells in your hands; Arms straight up and perpendicular to the ground, feet flat on the ground.
Action process: put your hands down to both sides respectively, and bend your elbows slightly until you can't put them down. Hold still for one second, let the pectoralis major fully stretch, and then turn your arms up from both sides to the starting position.
Breathing method: inhale when the arms are pulled apart, and exhale when you return.
Note: Don't hold your hand too tightly. When you spread your arms apart, you should tighten your back muscles. Ideas focus on the contraction and extension of pectoralis major.
Human muscle distribution map
Horizontal straight arm pull-ups up
Starting posture: On the bench, hold dumbbells or barbells with both hands, with both arms straight and parallel to the ground. Put your feet flat on the ground or bench.
Action process: keep your arms flat, pull the dumbbell or barbell up and back, and drop it to the lowest possible position. Hold still for a second and let the pectoralis major stretch as much as possible. Then, contract the pectoralis major muscle and pull the arm up and forward until it drops to the starting position on the leg side.
Breathing method: inhale when pulling up and backward, and exhale when pulling up and forward.
Important points to pay attention to: when pulling backward, let both arms extend completely backward, and when pulling forward, let both arms extend completely forward. This action can also be done by holding dumbbells with both hands, because the distance between the hands is narrow and the weight is concentrated in the center of the bar, which plays a great role in developing the edge of pectoralis major muscle near the midline of the human body.
Abdominal training
The abdomen is in the center of the body, which is particularly obvious. From the point of view of human bodybuilding, a truly bodybuilding abdomen should consist of a slender and powerful waist and abdominal muscles with obvious lines. Therefore, please don't neglect abdominal bodybuilding.
First, lateral bending exercises
Stand straight. Separate your legs, raise your arms horizontally, bend your upper body forward, extend your left hand to your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, and then exhale. Repeat in the opposite direction, 8 times in a row.
Second, leg flexion exercise
Keep your arms flat on the ground in supine position, lift your knees at the same time after your legs are straightened, inhale to make your thighs close to your abdomen, then exhale and slowly recover. Repeat 8 times.
Third, lift your legs and abdomen.
Mainly to exercise the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action, bend your knees and continue to do the same action. Repeat 8 times.
Fourth, sit in the corner.
The supine position is mainly to exercise the upper and lower abdominal muscles. Keep your legs straight, keep your body balanced, then bend your knees and abdomen, so that your abdominal muscles are extremely flexed. During exercise, your feet should not touch the ground or the bed surface.
Five, "cycling" exercise supine position.
Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. It lasts for 20~30 seconds.
Six, twisting the waist movement
Hold the handle with one hand or pull a certain weight, do waist twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.
Everyone can choose the above exercises according to their own situation, and gradually increase the amount of exercise each time according to their own physical condition, twice a day.