How to exercise muscles scientifically

It is important to exercise your muscles scientifically to avoid muscle strain. Scientific exercise and time-limited exercise are the best way to maintain your body. In life, you should pay attention to the combination of work and rest, and pay attention to the word "moderation" in everything. Scientific arrangement of the exercise process can make the effect more significant. Scientific exercise is necessary. If you don’t pay attention to science, it will cause some damage to the muscles. Scientific exercise and scientific diet are the key to a good figure. Excessive exertion can cause muscle strain and harm the body.

The relationship between pulse (heart rate) and training

When you first start bodybuilding, your pulse during exercise should be between 60%-70% of your maximum pulse per minute (maximum pulse = 220-age). After 2-3 months of exercise, your pulse can be increased to between 70-85%.

The rhythm of music during bodybuilding exercises also has a certain relationship with the heart rate. The ideal pulse rhythm for a healthy adult should be around 60 beats per minute. A rhythm of around 60 beats per minute (i.e. medium speed) resonates exactly with a person's normal physiological rhythm. If the music has a rhythm of this speed, it can help people maintain a balance between body and mind, steady blood circulation and breathing, and be neither exciting nor inhibited. It is the best rhythm for regulating physiology (yoga music all has this rhythm). If you choose music rhythm slower than about 60 beats per minute, it will have the effect of inhibiting and slowing down the human physiological rhythm (hypnosis is this kind of rhythm).

On the other hand, if you choose music with a rhythm faster than 60 beats per minute, it will be excitatory and can promote physiological and biochemical effects. For example, the rhythm of Disco music is about 120 beats per minute, which is almost twice as fast as the physiological rhythm. It can stimulate the body's biologically active substances and make emotions excited. In short, when doing bodybuilding exercises, we must control the pulse rate and choose the appropriate music rhythm according to each person's age, physical condition and other different conditions. Only in this way can it have a good promoting effect on the body.

Why exercise (necessity of exercise)

1. Increase resistance and physical health: Regular exercise can cause qualitative changes in muscles, increasing the content of muscle glycogen, myosin, actin and myoglobin (hemoglobin). Can increase the body's resistance to disease. Make the body healthier.

2. Promote metabolism: Regular exercise can enable the body to obtain more nutrients and oxygen, which is beneficial to the body's metabolism.

3. Strong and powerful body: Regular exercise can thicken muscle fibers, increase muscle cross-section and volume, and make the body strong and powerful.

Before exercising, you should consider your physical condition and adjust your time slowly. Don't exercise frantically at the beginning. Take a break when you are tired. After running, stop and stand to stretch your muscles. Even if you are very tired at the moment, you cannot sit down immediately. You need to warm up before running, and sit down slowly after running. Don't drink iced drinks immediately. There are many examples of people getting injured due to excessive exercise.

4. Firm muscles: People who do not exercise regularly generally have loose muscles in the shoulders, waist, abdomen, buttocks and lower limbs, increased subcutaneous fat, decreased muscle elasticity, etc.

Therefore, it is necessary to exercise regularly.

Through effective fitness exercises, you can increase muscle strength, increase muscle area, and reduce excessive fat layers. Generally speaking, as long as you persist in practicing for 3-4 months, you can see initial results. If you persist in practicing systematically for about 10 months, the muscle area can be increased by 5-15 cm.

How to prevent muscle stiffness? Why does muscle stiffness occur?

When muscles bear high-intensity loads for a long time, they consume a lot of energy and have a large oxygen debt, so lactic acid accumulates in the muscles, causing changes in the internal environment of the muscles, such as lowering of blood sugar, and the working ability of the muscles decreases. This is a temporary normal physiological phenomenon, and also the body's protective inhibition reaction and "self-defense signal". The main manifestations are uncoordinated movements and distracted attention, which shows that the muscles are fatigued. If you do not pay attention to adjustment and rest, the muscles will easily become stiff.