How to exercise small muscle groups

For fitness enthusiasts or athletes, in addition to exercising the visible large muscles such as chest muscles, abdominal muscles, etc., it is very necessary to exercise the small muscle groups hidden in the body, because this will not only make your strength and endurance stronger, but also prevent you from being easily injured by intense exercise. So, today let's talk about how to exercise small muscle groups.

That is "medium weight, low repetitions, multiple sets, long displacement, slow speed, high density, consistent thoughts and movements, peak contraction, continuous tension, relaxation between sets, eating protein after training, rest for 48 hours, and better go easy than fake."

1. Medium weight, high repetitions: In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then that weight is 5RM.

2. Multiple sets: Whenever you remember to exercise, you do 2-3 sets. This is actually a waste of time and will not help you build muscle. You must set aside 60 to 90 minutes to focus on training a certain part of your body, and do 15 to 20 sets of each movement to fully stimulate the muscles. At the same time, the muscles need a longer recovery time.

3. Long displacement: The longer the displacement of the muscle, the deeper the stimulation to the muscle.

4. 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.

5. High-density: "Density" refers to the rest time between two sets. Resting for only 1 minute is called high-density. To make small muscles bigger, you need to rest properly and do medium-density exercises (about 2 minutes). You can also use high-density, small weights, and multiple repetitions to stimulate the muscles frequently.

6. 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.

7. Peak Contraction: This is the main rule for developing very defined muscles.

8. Continuous Tension: The muscles should be kept under continuous tension throughout the entire set, never letting them relax (not in a "locked" state) either at the beginning or the end of the movement, always working to complete exhaustion.

9. 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.

10. Eating after training: Protein demand reaches its peak within 90 minutes after training. Protein supplementation is most effective at this time. You can also appropriately increase your intake of protein foods in your daily diet.

11. Rest for 48 hours: After training a local muscle once, you need to rest for 48 to 72 hours before you can do the second training.

12. It is better to be light than to be fake: this is a secret that is not a secret. Many people pay special attention to the weight of exercise and the number of movements, and do not pay much attention to whether the movements are deformed.

The above tells you how to exercise small muscle groups. Of course, it is explained comprehensively from all aspects. I believe that it provides methods for friends who want to exercise small muscle groups. In fact, there are methods for exercise. If you use the right method, the effect will definitely be twice the result with half the effort. So if you want to exercise your upper muscle groups well, you can refer to the above methods.