Mastering centrifugal contraction and centripetal contraction is one of the entry skills of every bodybuilder. You can think of them as a sense of rhythm in fitness. Grasping the rhythm will not only make the training more rhythmic, but also greatly improve your training effect.
2. Pay attention to feel the peak of contractions.
I'm afraid only beginners will not pay attention to peak contraction when doing actions. Without peak contraction, muscles will lose some stimulation. Let's take an action as an example: suppose we are doing barbell bending. After bending the barbell to the top position, we need to stay for 1~2 seconds to keep the muscles tense, and this stopping action is called peak contraction.
When many beginners do these movements, they don't stop after reaching the peak, but return to the initial position immediately, and then perform the second movement in turn. So the movements have been done for five or six groups, and the muscle feeling is still not enough.
3. Rest time between groups.
Moderate rest can calm your heart rate a little, and then move on to the next movement, so that your muscles can fully recover, instead of exerting force. Insufficient muscle recovery will only make the muscles feel worse, increase the compensation of other muscle groups, and easily lead to the danger of exhaustion in training. So, please wait for your muscles to recover for a while before continuing to fight.
4. Under the premise of safety, impact heavy objects.
Although fitness is not equal to fighting for weight, weight is a hurdle for everyone. In many cases, the light weight is not enough to impact the target muscle group. At this time, it is necessary to completely awaken the target muscle group to participate in the weight-bearing force. Although there will be some compensation at this time, on the whole, we can still get better results. But we must pay attention to the premise of safety when impacting heavy objects.
The above is the sharing of fitness skills. I hope it will help everyone and want to know more. Welcome to pay attention to this platform in time!