1. Develop muscle relaxation ability through warm-up activities.
In warm-up activities, we should pay attention to flexibility exercises and gradually improve our flexibility by stretching muscles and joints.
2. Cultivate the relaxation ability of muscles by choosing actions.
Diversified movements can not only improve training interest, but also develop muscles in an all-round way.
(1) combination of far and near. Muscle contraction pulls the attached bones to move, in which the position of one bone is relatively fixed and the other bone moves relatively. When the fixation point is close, it is called close fixation, such as close fixation of pectoralis major during bench press; When the fixation point is far away, it is called far fixation. For example, when doing push-ups, pectoralis major is far fixed. When choosing movements, in order to improve the relaxation ability of muscles, you can combine far and near, such as pull-ups with pulleys, bench presses with push-ups, and so on.
(2) the combination of stubbornness and extension. Mainly combined with antagonistic muscle groups to practice. This method can continuously strengthen the nerve connection between brain and muscle, and effectively improve the relaxation ability of muscle.
3. Develop muscle relaxation ability through action exercises.
The ability of muscle style is actually related to the ability to control movements in exercise, so learning to control movements at will in training is of great benefit to the body.
(1) combination of light and shade. "Bright" refers to acting in form, while "dark" refers to self-suggestion and meditation. Experience the feeling of "muscles hanging on bones", take a deep breath, adjust mental state, relax facial expressions or smile, etc. , so as to combine action with imagination.
(2) the combination of speed and speed. By doing the movements slowly, you can consciously feel the tension, relaxation and exertion of the muscles, and pay attention to the details and differences of the movements. For example, there is a big difference between dumbbells rotating and not rotating.
(3) The combination of static and dynamic. Static contraction is combined with dynamic contraction, and centripetal contraction is combined with centrifugal contraction.
(4) combination of light and heavy. The change of weight can make the practitioner feel the change of muscles with the movement, pay attention to the consciousness of the main body's exertion, and achieve the effect of easily lifting the weight.
(5) combination of length and length. While paying attention to the thoroughness of the action, we should consciously practice the half-way action to change the range of the action and combine the whole action with the half-way action.
(6) telescopic combination. During the rest between groups, the trained muscles are moderately stretched, so that the muscles in a tense and shortened state can be relaxed and restored in time.
4. Cultivate muscle relaxation ability through finishing activities.
After training, you should do relaxation activities, especially massage, to promote the expansion of muscle capillaries, accelerate blood circulation, improve muscle nutrition, eliminate fatigue and accelerate muscle relaxation. If possible, you can take a warm bath to promote muscle metabolism, make the nervous system inhibition process more perfect and help muscles relax.
5. Cultivate muscle relaxation ability through modeling actions.
Method 1: Stretch and contract the muscles of a certain part at will to keep a certain part of the limb in a certain position for 5 seconds, then completely relax the muscles of this part and let the limb fall completely; Or the limbs remain unchanged, and the muscles of a certain part are consciously relaxed after 5 seconds; Actively relax the muscles of all parts in turn, and experience the feeling of muscle tension and relaxation.
Method 2: The companion instructs a certain part of the muscle to be nervous or relaxed through language, exercises the command ability of the cerebral cortex, and makes the muscle relax actively. Method 3: Practice routine and optional routine, even if you are not ready to participate in the competition. Because modeling is the best way to learn to control muscles, not just pose. Sometimes, you can also create some unique modeling actions.
Second, what are the muscle relaxation effects?
1. Increase muscle strength and promote muscle development.
Muscle strength comes from the resultant force of contraction of each muscle group when completing the action, and the coordination between each muscle group is the main factor affecting muscle strength. If the antagonistic muscle can't relax, the strength of the active muscle will be partially or even completely offset by the antagonistic muscle.
Physiologically, muscle tension and relaxation are controlled by the cerebral cortex. When the active muscle contracts hard, the antagonistic muscle is in a relaxed state. After a muscle contraction, there should be a relaxation process before the next contraction. If the muscles just contract nervously and can't relax well, the stimulation to the muscles will not reach a deeper level, and the sports potential of the human body will not be effectively exerted.
2. Reduce fatigue and avoid sports injuries.
In fitness exercise, the tension and contraction of muscles will affect blood flow and oppress blood vessels in muscles. Once muscles are relaxed, blood circulation will be greatly improved, blood will flow around the boundary, and lactic acid content will be reduced, thus slowing down fatigue and sports injury.
3. Improve the coordination of actions
The related stimuli in the process of exercise will make people have a heavy psychological load, so we must give the psychology a chance to relax and adjust constantly in order to better regulate muscle movement. For beginners, muscle relaxation can improve the flexibility and flexibility of muscles and joints, make movements economical, relaxed and have a good sense of rhythm, thus speeding up the learning process of movements.
Third, how to maintain fitness enthusiasm
1。 The power of goals is infinite. Setting goals can be "putting on the next size clothes" or "preparing for the road race". Reebok coach Pitra Cobb said, "Every year I try to learn a new exercise or fitness method.
Recently, I learned to windsurf during my eight-day holiday. It feels good to learn new things. This exercise makes my arms, back and legs stronger, so I can stay healthy without going to the gym! "
2。 Find a fitness partner. Beril Bochi, the dean of a yoga institute in new york, experienced working out with friends. "I like to walk or ride a bike with my friends. I find that working out with others will work harder than when I am alone. " If 1 has not enough friends, you can find 2 or 3 friends. "The more friends you participate in, the higher your awareness."
3。 Imagine what it looks like after losing weight. When the fitness plan becomes a headache, think about what it looks like after losing weight. This is the experience of Rhett Scofield, the author of Shaping the Perfect Body. "When I don't want to do another set of strength exercises, I will say to myself, just a few more seconds. It's worth trying again. "
4。 Change your program according to the season. If you eat the same thing every day, you will soon get bored. So why repeat the same exercise every day? Lisa Oliphan, executive director of the US President's Fitness Committee, often combines country hiking or new dancing with ordinary running and strength exercises.
While adhering to basic projects, we will add 1 new projects every once in a while. Sometimes you can even change your fitness program with the seasons-cycling and cross-country running in the mountains in summer and skiing in winter.
5。 Happiness is the reason for exercise. Don't worry about how much fat you burned or which muscle you exercised, but about whether you had a good time. Dr. Cedric Bryant of the American Fitness Council said, "If I feel depressed, I will give up dumbbell exercise or traditional cardio-pulmonary exercise and take part in more competitive activities, such as basketball or tennis."
If you don't like to take part in the competition, you can arrange some sightseeing sports according to the surrounding environment, such as jogging or running. Dr. Peter Franks, director of the Biomechanics Laboratory of San Diego State University, integrated his hobby of gardening into fitness. His fitness method is to visit his neighbor's garden while walking.
6。 For many professionals who are used to fitness, fitness, like eating, is an important item in the schedule. They even check their schedule for the next day every day and think about when they can arrange running or go to a health club. If you can turn fitness into a habit like eating, you will find that it is not too difficult to stick to it.
7。 Occasionally reduce the intensity of exercise. "Sometimes I will reduce the intensity of exercise. Instead of thinking about doing nothing after running 5 kilometers, it is better to go out for a walk 1 km to make yourself feel comfortable. "
Fourth, fitness programs suitable for thin people.
Reasonable arrangement of exercise
The arrangement of exercise amount is one of the important links of scientific exercise. Practice has proved that moderate exercise is suitable for thin people to do aerobic exercise (the heart rate is between 130 ~ 160 times per minute), and the weight of the equipment is medium load (50% ~ 80% of the maximum muscle strength). Work and rest hours can be practiced three times a week (1 every other day), each time ranging from 1 to 1 half an hour. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes. Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent.
warn
Bodybuilding equipment has a certain weight. It is necessary not only to prepare and organize activities before and after exercise, but also to check whether the equipment is installed firmly to prevent accidents. Pay attention to whether the weight is moderate when exercising, and don't do exercises beyond your own strength. When using weights such as barbells, someone should protect them. In order to encourage each other, help each other and protect each other, it is best to exercise together.
Lay the foundation
In the initial training stage (2-3 months), it is best for the emaciated to enter the bodybuilding training class to learn and exercise, so as to master the movement techniques correctly and systematically and improve their physical fitness in an all-round way. Pay special attention to the exercise of muscle strength and endurance, gradually improve the adaptability of the body and lay a good foundation.
It is necessary to be focused and targeted.
After 2-3 months of exercise, thin people will obviously enhance their physical strength and be more energetic than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious. Under normal circumstances, practice your movements once a month and a half to two months. In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.
Practice less other events.
When doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. Besides, don't do other activities that consume too much energy.
Reasonable diet
Only when you consume more energy than you consume can you get fat. Therefore, the diet of thin people must be reasonable and diverse, and not partial eclipse. Usually, in addition to eating meat, eggs and poultry rich in animal protein, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time.
Firm confidence and perseverance.
It is not a day or two, or a month or two, that thin people make their bodies strong and plump. It's not good to practice "eating a fat man at a time" on the basis of "temporary fever", because the practice method is wrong and the effect is not obvious and it's not good to lose confidence. Only by strengthening the confidence of victory, preparing for hardship, actively establishing a scientific fitness plan and persisting in exercise with high emotions can we achieve final success.