What should you pay attention to when exercising at night

Due to the corresponding relationship between people's physiology and time, the way of exercising at night should be different from that during the day. For example, you can exercise vigorously during the day, but not at night, because you need to sleep after exercising at night, and you must choose some slower movements, such as yoga, which is a good choice. So what should you pay attention to when exercising at night?

Long displacement: Whether it is rowing, bench press, push-up, or curl, you must first put the dumbbells as low as possible to fully stretch your muscles, and then lift them as high as possible. This one sometimes conflicts with “continuous tension”. The solution is to quickly pass through the “locked” state. However, I do not deny the role of heavy weight half-range movements.

Slow speed: Lift slowly and then lower slowly to stimulate the muscles more deeply. In particular, when lowering the dumbbells, you should control the speed and do concession exercises to fully stimulate the muscles. Many people ignore concession exercises, and consider lifting the dumbbells as completing the task, and then put them down quickly, wasting a great opportunity to increase muscle size.

High-density: "Density" refers to the rest time between two sets. Resting for only 1 minute or less is called high-density. To increase muscle mass quickly, you need to rest less and stimulate the muscles frequently. “Multiple groups” are also based on “high density”. When exercising, you should focus on training as if you were fighting a battle and not think about anything else.

Thought and action are in sync: The work of muscles is controlled by nerves, and focusing your attention can mobilize more muscle fibers to participate in the work. When practicing a certain movement, you should consciously align your mind and movement, that is, think about which muscles are working when you practice. For example: when doing standing curls, you should lower your head and look at your arms with your eyes to see your biceps slowly contracting.

Peak Contraction: This is the main rule for developing very defined muscles. It requires that when a certain movement reaches the most tense position of muscle contraction, maintain this most tense state of contraction, do static exercises, and then slowly return to the starting position of the movement. My method is to count from 1 to 6 when the muscles feel the most tense, and then release them.

Through the above introduction, everyone is clear about what to pay attention to when exercising at night. Choosing a sport method that suits you and insisting on doing proper exercise every day will have a good health care effect on your health. Of course, proper exercise before going to bed can also effectively relieve insomnia and dreaminess.