Here we must talk about one of the great enemies of fitness: inertia.

Let's look at the chart together.

The above picture is divided into two parts.

The black and white part is a quick training action, which is wrong.

The colored part is the correct training action, right.

In the wrong action demonstration, you can clearly see that in order to pursue the speed of action, the trainer made the following mistakes:

1. All motions are linked together with the help of inertia.

2. The whole body is moving, including the shoulder joint and waist.

Then, it is difficult for such training to stimulate the target muscle group, that is, the arm muscles.

In the correct action demonstration, the whole action of the instrument depends on the mass force of the target muscle, which is slow but effective.

In almost all training movements, this slow but focused rule applies.

Personal actions are not applicable, but for the purpose of self-protection.

For example:

This heavy pull

In the centrifugal contraction stage, that is, the stage of putting down the barbell, you can land directly like this friend.

The reason is that the waist erector spinae can't perfectly adapt to heavy centrifugation.

At the same time, the lumbar spine is also a very fragile part of the human body.

The purpose of doing this is to protect the body and prolong the exercise life.

I hope it helps you.

Not necessarily as slow as possible, but mainly depends on the purpose of your training. If you focus on building muscles, the slower the better. If you practice the explosive power of muscles, the opposite is true. The sooner you act, the better.

Centrifugal contraction is very important for muscle augmentation, because muscle fibers break during strength training and muscles become bigger. When the broken muscle fiber is repaired, it will become thicker than before, which is called "excessive recovery" in physiology, which is the essence of muscle gain.

The process of muscle fiber breakage mainly focuses on the extreme of centrifugal contraction. If the centrifugal contraction time is slowed down, the chances of muscle fiber breakage will be more and the muscle gain effect will be better.

Doing exercise slowly can also increase our ability to control muscles, increase muscle metabolic pressure, and further promote our muscle gain.

Besides strength, endurance and explosiveness, muscles are another important ability, such as boxers, baseball players, long jumpers and sprinters. They have a greater demand for muscle explosiveness, so their training methods are different. Their training mode is not slow, but fast.

Explosive training requires us to make an action at the fastest speed, mainly to exercise our muscles, which can burst into greater strength in an instant, so explosive training and bodybuilding training are still very different.

Research shows that explosive force training is also helpful for muscle exercise. If we add some explosive training to the muscle training, it will not only increase our physical strength, but also help to train our muscles.

In fitness training, exercise speed is one of the important factors that determine the training effect, but in practical application, different people have different views on the requirements of speed. So, how fast is the speed training better?

As long as the dynamic strength training is carried out, the problem of movement speed will appear, and the load is closely related to the speed. The greater the training load, the slower the movement speed, and the trainer should arrange the training speed reasonably according to the movement requirements. The reasons that affect exercise speed and the influence of speed on fitness effect are introduced in detail as follows:

The factors affecting speed can be divided into reaction speed, action speed and displacement speed in a short time. Reaction speed refers to the human body's ability to respond quickly to various signal stimuli (such as starting guns).

Action speed refers to the ability of a certain part of the body to complete the action quickly, which is manifested as the speed of hitting and stretching in a training action, and also includes the frequency of completing a repeated action continuously (such as the step frequency in running); Motion speed refers to the displacement speed of human body in a certain direction, which is usually expressed by the time it takes for the body to pass a fixed distance, such as running 100 meters 10 second.

The main factors affecting the speed are the reaction ability of nervous system, the excitability of muscle tissue and the type of muscle fiber. The response ability of nervous system refers to the sensitivity of sensory nerves and the rapid response ability of cerebral cortex to stimuli. The shorter the response time of the cerebral cortex to the stimulus, the faster the overall response speed of the human body.

The higher the muscle excitability, the stronger the body's ability to respond quickly to changes in the external environment and the faster the body moves. In addition, it is also related to the fiber type of muscle. The more fast muscle fibers occupy, the bigger the volume, the faster the movement in training, and the enhancement of explosive power will also have a positive impact on the movement speed.

Centripetal contraction and centrifugal contraction are generally believed that when the active muscle overcomes the resistance and contracts centripetally, the speed is relatively fast, which is more conducive to muscle contraction; When the active muscle expands and contracts under the action of resistance to do centrifugal contraction, the speed is relatively slow. Because controlling the slow decrease of muscles under the action of resistance plays a great role in keeping muscles tense continuously, increasing the difficulty of movement and training intensity.

Slow exercise can also strengthen the body. Some people think that running or sweating can be regarded as real fitness exercise. Slow exercise has no fitness effect. Is that really the case? From the point of view of promoting health, slow exercise also has a certain amount of exercise. For example, although Tai Chi Chuan moves slowly, it takes a lot of physical energy to punch a set of punches in strict accordance with the action standards. As for yoga, although it is mild, it has a strong stimulating effect on joints, muscles and internal organs.

Nowadays, many people have the characteristics of high work pressure and fast pace of life, and are often in a state of fatigue. At this time, slow exercise training will not only aggravate fatigue, but also play a certain exercise effect. In addition, for people who have no exercise habits and the elderly, high-intensity exercise is easy to cause sports injuries, while slow exercise will not happen.

Life does not lie in strenuous exercise, and the essence of exercise is not the same as high-intensity and high-intensity training. In fact, the goal of our exercise is not to make ourselves more tired, but to promote physical health. Slow exercise can not only promote physical health, but also make it easier for us to achieve a balance between body and mind, thus resolving troubles and harvesting peace of mind.

Reaction speed can affect a person's life. A new study by the Department of Epidemiology and Public Health, University College London, found that people who react quickly live longer, while those who react slowly may increase the risk of premature death. Researchers selected more than 5,000 adults aged 20-59 and followed them for 15 years.

After analyzing the obtained data, it is found that the probability of premature death of people with slow reaction is 25% higher than that of people with average reaction ability, even after controlling other risk factors (such as gender, age, race and social background), the above conclusion is still valid.

Reaction speed can reveal the operation of the central nervous system and other physiological systems of the body, and can also reflect a person's thinking agility, thus predicting intelligence, which is an important indicator to measure the health level of the body.

Researchers say that quick response means that you don't suffer from cognitive impairment and other diseases that will affect brain function, and at the same time, it can prove that your body's agility, accuracy and balance are all right, so the risk of accidental injuries such as falls is lower, which is of great significance for prolonging life.

Test of Reaction Speed Grasping the ruler by hand is one of the easiest ways to measure the reaction speed: ask others to help hold the steel ruler, put the examinee's hand 20 cm away from the end of the steel ruler, and then suddenly loosen the ruler, so that the examinee can hold the falling steel ruler in the shortest time. The shorter the falling distance of the steel ruler, the stronger the response ability of the subjects.

In addition, the study found that the speed of snapping fingers can also predict the reaction ability. The subjects flicked their fingers as quickly as possible within 10 second, and the more flickers, the faster the reaction speed. This is because people's reaction speed is closely related to the myelin sheath content in the brain. The more myelin sheath content, the faster nerve conduction speed and the more times finger snapping per unit time.

There are many ways to improve the reaction speed: standing on one foot can keep the body stable and exercise the coordination and balance of the whole body muscles, which is the basis of improving the reaction ability; Jumping rope training can exercise hand-eye coordination. After jumping, all limbs should be dominated by the brain, so that the number of times the arm shakes is consistent with the number of times it takes off, which can exercise the brain's reaction ability.

In addition, reasonable eating habits also contribute to the improvement of reaction speed, such as eating more "slimming drugs" such as spinach, tomatoes, carrots, soybeans and garlic, which can help brain cells resist attacks. In addition, eat more foods rich in omega -3 fatty acids, such as deep-sea fish such as salmon and tuna. Nuts such as walnuts and almonds also have a good protective effect on the brain.

Finally, it needs to be explained that in the practice of any movement, no matter what speed is adopted, its purpose is to improve the training quality. Therefore, everyone should master the movement speed flexibly according to their own training stage and purpose, and don't blindly copy others' practices.

No, a certain degree of slowness can bring greater fitness effect, but too slow speed will be ineffective. There is a saying in the current fitness circle: "The slower the fitness exercise is done, the better the training effect"; This statement comes from a big problem facing fitness: inertia.

Inertia is what all bodybuilders have to face. Whether it is equipment fitness or unarmed fitness, they must exercise by overcoming inertia. So everyone loves and hates inertia. At rest, the greater the inertia of an object, the more muscles it needs to exercise, and the more effective it can be. However, in the state of motion, the greater the inertia of the object, the faster the speed of the object will be, which will make the muscles of the trainer unable to get the most effective resistance training.

And slow adaptation can make the inertia of the object as biased as possible to the inertia at rest. This inertia can make muscles get very effective resistance training, so that muscles can keep the maximum output power at any time during exercise. This slowness can really play a good role in fitness.

In addition, for beginners, slow fitness can better help them find the right feeling of exertion and correct some details mistakes; Pave the way for later advancement. Because under slow fitness, the body can't borrow. And in this rhythm, novices can avoid some sports injuries caused by fitness.

However, there is an idiom called "Too much is too late". Too slow speed will slow down the training process of trainers. Studies have shown that slow fitness exercise actually has no fitness effect, which is equivalent to not practicing.

So to sum up: for beginners and the elderly, slow fitness can better protect them and avoid the harm caused by some fitness exercises; For veterans and experts, slow fitness can make them better find and correct some details mistakes, and make the training effect greater. However, there is also a degree of slow fitness. Too slow speed will slow down the original fitness process; And there is no training effect.

I am a fitness enthusiast, welcome to pay attention; Fitness should also be moderate, slow fitness is desirable, and extremes should be avoided.

Why is the slower the action, the more effective it is, and the faster it is, the easier it is to get hurt?

In fitness, we attach great importance to proprioception, because it is an important part of motivating us to go on. The better we feel, the more motivated we are. This is also where we connect with muscles. With these feelings, we can grasp the basic situation.

So how to improve feelings? The best way is to slow down. You don't need to be in a state of excitement all the time, and complete the action as quickly as possible. Although this will make your body excited, it is not a long-term solution.

Most people will definitely think that when you complete the movements at a fast speed, the muscles may not contract in place, but at this time, your focus is not on the muscles, but more on the number of movements, which will affect the training effect.

However, when we calm down and slow down, we will find great changes. First of all, the perception of muscle becomes stronger, and every contraction is captured by ourselves. We will find it more difficult and pay more attention to it unconsciously.

After comparison, it is not difficult to find that slower movements are more conducive to muscle development, but it is very difficult to complete, because muscle contraction takes longer and the load of the whole body will increase, so that the movement can be completed relatively quickly.

If you want to get better fitness effect, then slow motion is necessary. Although it will be difficult to do, it will let you find more details, which most people lack. If we can achieve slow motion, we can make up for this defect well.

Especially in the training of back muscles, it will be difficult to feel the muscles exerting force. If you want to improve your sensory ability, you can do this through slow motion. For example, in the following movements, especially in the recovery stage, slow motion will have a good effect.

Doing it slowly does not mean that the whole process slows down. When we contract muscles to the heart, we still need a certain speed, because this will exercise the explosive power of muscles, that is, everyone is worried that they will be inflexible when they get bigger, which can be avoided well.

If you want to exercise correctly, you must first determine your physical health and what kind of exercise you are suitable for. Choosing the right activity can get twice the result with half the effort.