How to better improve my muscle separation? Control!

How to better pick up girls in the gym? Control ... (Never mind this)

So what exactly is control? Why control is so important in fitness!

/0 df 3d 7 ca 7 BCB 0 a 46 f 4a 88 cf 16063 f 6246 a 60 af 6b？ X-BCE-process = image/resize, m _ lfit, w _ 450, h _ 600, limit _ 1/quality, q _ 85 Usually when we do an action, we will have two actions: lifting and putting down.

Take barbell bench press as an example

Push the barbell away from the body and then put it down, which constitutes our whole bench press process.

however

Many people, or many novices, only pay attention to the process of pushing up, but ignore the process of decentralization.

And controlling the decentralization process is what we usually call the decentralization process.

/b 80 14a 90 f 603738d 603 b 0 beab 8 1bb 05 1f 9 19ec 8 1？ X-BCE-process = image/resize, m _ lfit, w _ 450, h _ 600, limit _ 1/quality, q _ 85 Muscle contraction includes centripetal contraction, centrifugal contraction and isometric contraction.

Take bench press as an example.

The process of pushing up is centripetal contraction.

Isometric contraction occurs at the top of the push.

Centrifugal contraction is the process of lowering the barbell.

Many people pay too much attention to centripetal contraction, thinking that pushing barbells is enough, ignoring the equally important centrifugal contraction.

/ 1 e 30 e 924 b 899 a 90 1 AC 7 F5 cfe 16950 a7b 0308 F5 b 4？ X-BCE-process = image/resize, m _ lfit, w _ 450, h _ 600, limit _ 1/quality, q _ 85 centrifugal contraction is a kind of contraction that elongates muscles and resists greater force.

If you usually pay attention to centrifugal contraction, your muscle friends will know.

Slowly controlling the descent process will produce a stronger sense of muscle tearing.

Muscle growth requires constant tearing, repair and production of greater muscle and strength, accompanied by greater pain.

/9 a 504 fc2d 5628535 afbed 5 e 99 bef 76 c 6 a 6 ef 639 f？ X-BCE-process = image/resize, m _ lfit, w _ 450, h _ 600, limit _ 1/quality, q _ 85 Compared with centripetal contraction, centrifugal contraction requires us to produce more powerful control force.

So we won't shake.

Or let our muscles have stronger control and coordination.

In this way, we can follow the same trajectory every time we move, and we won't shake the mountain.

So how can we better complete centrifugal contraction?

Usually you can't complete centrifugal control with the ultimate weight.

You may not be able to get up because of the weight limit selection control. )

Usually, when we choose to carry out centrifugal control training, it should be 80%-85% of the weight, so that we can complete at least 6 loads.