The lack of strength and endurance of individual muscle tissues, as well as the neuromuscular functional incoordination, are common in office and home people, which can easily cause musculoskeletal strain. So how to do muscle exercise? How to exercise for different parts of the body? Now, you are officially invited to learn and exercise exercises to prevent shoulder and neck myofascial strain!
Benefits of muscle exercise exercise.
The main purpose of muscle exercise is to improve the body’s muscle strength and muscle endurance. Muscle strength” refers to the maximum force that a muscle can produce during a single contraction, while “muscle endurance” refers to the maximum time or the maximum number of repetitions that a muscle can sustain. In addition, for beginners in sports, muscle exercise can also promote the coordination of the nervous and muscular systems to enhance sports performance. Health and fitness practitioners have long advocated the use of progressive resistance training to strengthen muscles and joints.
The following is a brief list of the benefits of muscle building exercises.
1. Maintain proper body posture and improve posture
2. Reduce chronic muscle and joint pain
3.Increase the body’s protective capacity
4.Promote physiological function and health
5.Enhance athletic ability
6.Reduce the chance of injury
7.Reduce mental stress
8.Enhance self-confidence
Muscle exercise exercise basic guidelines before carrying out muscle exercise exercise, must clearly understand some basic principles and guidelines. This exercise will have twice the effect with half the effort! The following will list the basic guidelines for muscle building exercises.
1, try to wear looser clothing, first stretching exercises for warm-up.
2, should use progressive resistance training, to a safer and more effective way to improve muscle strength and muscle endurance.
3, it is best to target the main muscle groups of the body every week, two to three days of exercise. The main muscle groups include chest, shoulders, upper back, low back, abdomen, buttocks, thighs and calves.
4, each exercise, for each group of major muscle groups to carry out two to four sets of training; each group of exercise exercise should be carried out 10 to 15 repetitions.
5, the exercise process should keep breathing smoothly, exhale when pushing and pulling, and slowly inhale when returning to the starting position. This move can reduce the cardiovascular system due to the adverse effects of closed air.
6.After each training, stretching exercises to ease and tidy up.
7, rehabilitation, after the injury K, joint pain and pregnancy muscle exercise exercise, need to have professional supervision.
The elastic band is suitable for office and home muscle exercise tools, according to the principle of resistance training, training resistance load must exceed the usual customary load to bring progress. Therefore, when we carry out muscle building exercises, we also need to use the appropriate load in order to achieve the training effect. In addition to the common fitness equipment and dumbbells, elastic bands are very popular and popular in recent years, lightweight resistance training tools. On the other hand, because the muscle for training load has adaptability, exercisers need to respond to the progress of physical fitness, increase the training resistance load. The more common elastic bands on the market are divided into red, green, blue three colors, resistance negative in increasing order.
However, beginners in the use of elastic bands before, need to pay attention to the following matters.
1, before use, need to check whether the elastic band cracked or torn.
2, do not pull the elastic band to their own front.
3, if you need to knot the elastic band fixed in the pivot point, you must ensure that it has been tied tightly.
4, after pulling the elastic band must be slowly restored to prevent muscle damage.
5, when using the elastic band, do not suddenly relax.
6.Exhale when exerting force, inhale when restoring, do not hold your breath.