How to exercise muscles scientifically?

Scientific muscle training is very important. Does everything have to be scientific? The answer is, of course. Science is the conclusion drawn through research. It is right to believe in science in sports. Then let's talk about this issue, how to be scientific? Pay attention to the speed and intensity, as well as the exercise time. Don't exercise excessively to avoid injuries. You can play some music while exercising to relieve your mood. Don't have too many distracting thoughts during the exercise, and relax during the exercise.

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.

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.

Effects of muscle stiffness

For people who have poor strength or have stopped exercising for a long time, suddenly doing heavy weight, high-intensity exercises can easily cause excessive muscle load and insufficient oxygen supply. A large amount of metabolic products (lactic acid, carbon dioxide) accumulate in the muscles, causing muscle stiffness and sometimes muscle cramps. After a muscle cramps, the amplitude of its contraction and extension will decrease, and the movements will become uncoordinated (if the movements are unskilled or too much force is used at this time, the muscles will be strained and injury may occur). When this happens, the cerebral cortex will become protective, reducing the muscles' ability to work, thereby exacerbating muscle fatigue. If the stiff muscles are not relaxed and rested, their function will become lower and lower, and the muscles will become more and more stiff.

So how do you prevent muscle stiffness?

1. Arrange appropriate amount of exercise and the intensity and density of exercises: You should start from the actual situation, reasonably choose the intensity, density, time and quantity, and arrange the amount of exercise and the intensity and density of exercises.

2. Training should be varied: the muscle groups exercised should be comprehensive, the training methods should be diverse, and the muscles that use force and those that do not need force should work alternately.

3. Master the ability to relax your muscles: You should master the ability to relax your muscles. After each set of exercises, you should use shaking, deep breathing, massage, hot bath, etc. to fully relax your muscles and eliminate fatigue as soon as possible.

People who do not exercise regularly will have sagging muscles and increased fat. People who exercise regularly will have a good figure and their metabolism will be accelerated, making them look younger, so they must persist in exercising. The above introduces several sets of exercise methods to everyone. I hope you can find a method that suits you and persist in exercising to get a good figure.