How to effectively exercise muscles

In daily exercise, many friends like to exercise. It is also a way to make ourselves strong. When we do fitness, our muscles will become more and more developed, and our physical fitness will gradually improve. But when doing equipment training, we need to pay attention to the correct method. Generally, the muscles of the whole body are divided into several major groups, and they are trained separately. Let's learn about how to effectively exercise muscles.

1. High density: "Density" refers to the rest time between two groups. 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.

2. Consistency between thought and action: The work of muscles is controlled by nerves. Concentrated 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.

3. Peak contraction: This is a major rule for making muscle lines very clear. 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.

4. Continuous tension: The muscles should be kept tense throughout the entire set. Do not let them relax (not in a "locked" state) at the beginning or end of the movement, and always reach complete exhaustion.

5. Relaxation between sets: Stretch and relax after each set of movements. This can increase blood flow to the muscles, help eliminate waste deposited in the muscles, speed up muscle recovery, and quickly replenish nutrients.

The above are the things you need to pay attention to when exercising. Now everyone has a certain understanding of how to effectively exercise muscles. When exercising in normal times, we must not only pay attention to long-term persistence, but also pay attention to coordinating with daily diet. Eat more protein foods in the diet, and also pay attention to adequate rest.