Many people do not pay attention to the way of muscles during exercise, which leads to muscle aches after exercise. Let me tell you something.

The role of muscle relaxation:

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 muscles only contract nervously and can't relax well, it will be difficult for muscles to reach a deeper level and the human body's sports potential can't be effectively exerted.

2. Reduce fatigue and avoid sports injuries.

In fitness exercise, muscle tension and contraction will affect blood flow and oppress blood vessels in muscles. Once the muscles are relaxed, the blood circulation will be greatly improved, the blood will flow to the surrounding boundaries, and the lactic acid content will be reduced, thus slowing down fatigue and sports injuries.

3. Improve the coordination of actions

* * * 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.

Methods to improve muscle relaxation ability;

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.

Cultivate 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 combination of static and dynamic. Static contraction is combined with dynamic contraction, and centripetal contraction is combined with centrifugal contraction.

4 light and heavy combination. 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 with shortened tension can be relaxed and recovered in time.

Cultivate muscle relaxation ability through finishing activities;

After training, you should do relaxation activities, especially * * *, 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.

Cultivate muscle relaxation ability by imitating movements;

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.

In addition to the above ways and methods, we should strengthen the study of sports anatomy knowledge, understand the structural characteristics of human muscles, be familiar with the stretching trend of main training muscles, form the habit of observing main training muscles, and strengthen the nerve connection of main training muscles.

In addition, in order to make the muscles of the whole body develop in a balanced and coordinated way, the strength of upper and lower limbs, left and right, front and back, extensor and flexor should be equal. You should know that excessive muscle development in one part is not good for relaxation in other parts.

Even professional bodybuilders sometimes feel depressed. Fitness instructors, personal trainers and other experts in this industry all said to themselves like us: "I really don't want to go to the gym today."

However, unlike us, they can always overcome their inertia and stick to it. The following seven methods are the experiences and tips introduced by some fitness experts to overcome inertia and maintain a high degree of enthusiasm for sports.

Ways to maintain fitness enthusiasm:

1。 The power of the goal is infinite. Setting the goal can be "wearing 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 days off. 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 project 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 care about how much fat you burn or which muscle you exercise, but think about whether you have fun or not. 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。 Fitness is the same as eating. Many professionals who are used to fitness regard fitness as an important item on their agenda, and even check their schedule for the next day every day to 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 that you can't finish the 5 km long-distance running and doing nothing, it's better to go out for a walk 1 km to make yourself feel better. ?

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