Fitness Training for Muscle Groups

If you have not been to the gym before or lack a certain sports foundation, it is recommended that you are still based on the body's large muscle groups (including the chest, back, shoulders, abdomen, upper arms, legs and other parts of the muscle) to do some simple basic exercises to strengthen your muscle group imbalance area of the muscle.

When you first start working out, you can't practice where you're not strong enough. If you want to strengthen the muscles of your limbs, you must start with a few of the major muscle groups of your body, and if you want to see the most desirable results in a shorter period of time, it is recommended that you go to the gym to find a professional trainer to provide counseling, and if you work out at home on your own it is possible that you may get into a lot of workout mistakes. Basic exercises are best carried out three times a week, after a certain period of time after the exercise, can be increased to four times a week.

1, dumbbell side plank. Both hands holding dumbbells or other heavy instead of (weight depending on their own situation), do side plank movement, this movement can improve the shape of the back muscle lines to make it more strength and fullness. Every day 2-4 groups, each group about 12 times.

2, dumbbell curls. Dumbbells in hand to the side of the body to do bending exercises. Through the exercise can enhance the strength of the muscles of the front side of the upper arm, and at the same time change the shape of the muscle circumference. 1-3 groups per day, 12-15 times per group.

3, sitting neck arm flexion stretch. Stretch your arms back as far as you can and try to keep your hands on your back. This exercise can enhance the strength of the rear side muscles of the upper arm, while making the rear side muscles full. Do 1-3 sets of 12-15 reps per day.

4, unarmed arrow squat (positive leg press). Hands on the waist, do positive leg press movement. Long-term adherence to the exercise can enhance the strength of the legs, change the leg muscle line, reduce the sense of slenderness. Every day 2-4 groups, each group about 12 times.

5, kneeling push-ups. For your weak strength and thin limbs, the use of kneeling push-ups will be easier. You can increase the strength of chest muscles through this exercise. Every day 2-4 groups, each group of about 12 times.

6, curl exercises. Curl exercises can help you increase the strength and circumference of the rectus abdominis muscle, so that your abdominal muscles are not so little. 2-3 sets per day, about 15-20 reps per set.

7, bent-over dumbbell rowing. This workout is difficult and is best done under the guidance of a trainer. With this workout, you can increase the latitude of your back so that you don't look so thin.

In addition to the above exercise program, you should also cooperate with some cardiorespiratory endurance training, such as jumping rope, fast walking, swimming and so on. In the diet during the workout should be appropriate to increase their meals, especially the intake of staple foods, you can eat more cereals, eat an hour before the daily workout, and then eat again within half an hour after the workout, so as to ensure sufficient calorie supply, but also increase the body's absorption of nutrients.

Strength exercises for soccer players

In soccer the key to determine the strength of the legs is the strength of the thigh muscle groups, and the key to determine the explosive power of the legs, especially the starting explosive power and shooting explosive power is the muscle power of the calf, so want to become a good soccer player, especially if you want to become a good striker, the practice of the calf muscle groups is not only essential, but also the top priority. And it is the top priority. The author in the following article to introduce you to some simple calf muscle group strength exercise method.

Calf muscle group strength exercises

1, heel lift

Exercise, stand in place, two knee joints remain upright, lift the heel upward, the higher the better, when the heel to the highest height of the body's entire center of gravity fell on the tip of the big toe, to maintain this position stand 5-10 seconds. Then slowly return to the original position and repeat the exercise. In this exercise, we should pay attention to the heel down when you pay attention to control the speed of the heel down, to prevent the heel impact on the ground too much power caused by the body injury, the number of repetitions and maintenance time can be based on their own conditions and flexible grasp.

2, feet clip the ball on the kicking exercise

Do in a chair or a fixed object on the knees, feet clip the soccer ball for kicking exercises, to 20-40 for a group, a group to complete, rest after 10-20 seconds to repeat the exercise. In this exercise, pay attention to the thighs to maintain a fixed posture, try to kick the calf to maximize the amplitude of the upper kick.

3, single-legged jumping cross

Standing on one foot in place, bending the knee forward, back, left, right continuous jumping, as a "cross" shape, jump 10-15 consecutive continuous action, rest for a period of time, and then replace the leg to repeat the exercise. In this exercise, the amplitude of jumping gradually increased from small to large, according to the situation, to prevent injuries to the ankle and knee joints.

Sports is the perfect combination of strength and beauty, soccer is certainly so, in soccer training strength exercises is essential to a project, then how to carry out targeted strength exercises? Many did not have a professional soccer training enthusiasts do not know where to start, the author of the following article introduces some commonly used simple large muscle group exercises, I hope to help friends.

Large muscle group strength exercises

1, heavy ball exercises

Water soaked soccer ball, so that the weight of the soccer ball will increase to 20% -40%, and then a group of two people for the passing exercise or a single person for the goal practice, so that you can improve the strength of the thighs and calves. In this exercise need to pay attention to the standardization of action, left and right feet need to practice, and pay attention to control their own power to avoid strains.

2, resistance shot

Prepare a good elasticity of the rubber band set in the kicking leg, by a player pulling or bundled to help in a strong fixed object, in the state of the players to pass the ball, to overcome the resistance of the rubber band for a variety of shooting exercises. In the next exercise, to make the tension of the rubber band is large enough to practice the full force of the players to ensure that the technical action is correct, pass the ball players to ensure that the soccer ball falls correctly under the circumstances of the change in the height and location of the soccer ball falling point. Tension enough rubber band in the release will produce a great impact, so friends in the practice of the time to pay attention to lock the end of the rubber band to prevent injuries.

3, interactive limitation exercises

Two players for a group, sitting on the ground relative to each other, two legs straight. a player two legs straight, b player two legs from the outside of the clamp A player's feet. When practicing, player A will stretch his legs outwardly, and player B will stretch his legs inwardly to prevent player A from stretching his legs out. Keep the confrontation for about 20-30 seconds, and after a break, the two players exchange roles and repeat the exercise. This exercise can simultaneously exercise the strength of the inner and outer thigh muscles of the two players kicking the ball. In the practice of this exercise, pay attention to the practitioner to pay attention to the practice of the two legs to maintain a straight state, in order to achieve the desired effect of the exercise.

Mechanics of human muscle group contraction of the quantitative state

The strength of the contraction of the human body muscle group, mainly depends on the brain to the muscle group control of the information sent out by the quantitative value of change. "According to medical theory: the currently recognized mechanism of skeletal muscle contraction is the doctrine of myofilament gliding. This doctrine holds that the contraction of a muscle fiber is not the shortening or curling of the myofilaments in the muscle fiber itself, but is the result of the gliding movement of the thin myofilaments between the thicker myofilaments."

The contraction of the human muscle mass is primarily the result of the human brain's instructions to the muscle mass to operate in contraction, but also the active synthetic involvement of chemicals. The excitatory stimulus information of the muscle group originates from the stimulatory effect of the information from the brain nerves to the muscle group. Muscle fiber sliding range of activity depending on its human muscle group usual activity and carrying capacity of the constant change of positioning, another point, can also be said to be the brain on the muscle fibers for sliding contraction of stimulus information of the threshold of high and low control changes, we can also be this kind of stimulus information of the threshold change of the control amount of the amount called its strength of the change of the amount. The contraction force of the human muscle group is also called the muscle group tension, and the tension of the muscle group is also a variable state of the mechanical structure. The quantity and quality of muscle fibers are also constantly changing according to the needs of daily life, the thickness of muscle fibers, determines the size of the strength of the human muscle group. A measure of how well developed a muscle group is, is the physiological cross section of the muscle group. That is to say, the number of muscle fibers in the muscle and thick, the larger the physiological cross-section of the muscle group, the more developed the muscle group. The physiological cross-section of our human muscle groups and the acquired exercise also has a great influence, the more plump the muscle groups, the larger the cross-section, the higher the explosive power of the muscle groups. In addition, the size of the explosive force of the muscle group, also has a direct relationship with the amount of information stimulation sent by the brain nerves.

The human brain can make weight predictions about objects, and there is a limit to the maximum explosive force of a muscle group. Otherwise, when close to this limit, the muscle fiber cell molecular bonds will be broken, which is what we usually call muscle strain, sprain, fall and other factors. In the muscle group to reach or close to the maximum carrying capacity point, the muscle group of the nervous system will produce a kind of overload state of the limit signal, at this time, the brain will subsequently send out the muscle group to stop the contraction of the command. The maximum burst point of the explosive force of the muscle group is also the maximum limit of the explosive force of the muscle group, this maximum limit also has a certain range, from the overload message sent by the muscle group to the bond disconnection of the muscle group cell molecules or there is a distance. The explosive power message from the brain to the muscle group is a kind of infinite state, you can imagine carrying thousands of pounds of objects to command your muscle group, but the maximum force point of your muscle group is only in just 200 kilograms or so, and you can at best carry 400 pounds of heavy objects. Because during this period you are also subject to the constraints of the muscle group's maximum carrying capacity limit point back to the brain to terminate the operation as soon as possible, so the muscle group's maximum explosive force point is not yet the highest point. It is only at the point of breaking the bonds of the cellular molecules of the muscle group that the muscle group's maximum limit is reached. When a person is in a more specific state, for example, the brain is stimulated by external information of high intensity (emergency, life-threatening.) When the human muscle mass enters another state of super-explosive force, the point of super-explosive force is between the point of maximum explosion of the muscle mass and the point of breaking of the molecular bonds of the muscle mass cells. This sometimes occurs because the muscle group produces a strong explosive force for a short period of time, and also causes an instantaneous breaking of the molecular bonds of the muscle group cells.

In China's qigong circles, there is also a saying that "internal energy contains the strength of the bones in the human body," and the strength of the body of an old, thin man who has practiced qigong regularly really multiplies when he has gone through a period of qigong exercise. He can compete with large, muscular people in a contest of strength, which can be said to be a kind of divine power. Is there really a mechanical structure of "bones" in the human body? Is there really an electric or electromagnetic force field in the bone cells? However, this is only a legend, but the current medical science has not been able to prove the existence of "bone" force. What kind of mechanical structure is produced by the internal work of the human body? So far no one has been able to explain it clearly.

The explosive force of human muscle groups can also be modeled by a coordinate system or a mathematical model.

P=J*K

Where P=represents the work of the muscle group J=represents the maximum explosive force of the human muscle group K=the coefficient of the intensity of the brain's nerve stimulation information to the muscle group

Now, let's set up: the maximum explosive force of the human body's a muscle group is 100 (kilograms) P the intensity of the brain's nerve stimulation information to the muscle group is 0.1K-1K

We can set up a coordinate system or mathematical model of the explosive force of the human muscle group, which can be called a "coordinate system. -1K

When J=100 K=0.1 then P=10kg

J=100 K=0.2 P=20kg

J=100 K=0.3 P=30kg

..........................

J=100 K=1 P=100 kilograms

Hypothesis: when encountering a special state, nature can produce a powerful stimulus message to the brain or the brain's own supernatural subconscious action. At this time, the brain's excitement and stimulation of the muscle group can rise to a state greater than 1 and can drive the explosive force of the muscle group close to the limit of 200 kilograms range (may include the internal force of the human skeleton).

Set the human body muscle group controlled by the brain to produce more than one of the powerful stimulus information when the muscle group force state. At this time, the maximum limit of the human body's muscle group load-bearing capacity (tension) is 200 kilograms.

J=100 K=1.1 P=110 kg

J=100 K=1.2 P=120 kg

J=100 K=1.3 P=130 kg

..........................

J=100 K=2 P=200 kilograms

The limit of explosive force of the muscle group is 200 kilograms, if it is greater than this value, the cellular molecular bonds of the muscle group fibers will face a state of broken bonds, which is often referred to as muscle tearing.

The work of the human muscle group is with the quantitative control of the intensity of the stimulus information produced by the brain and change. The explosive power of the human muscle group is also not really a constant quantity, it can grow with the increasing carrying capacity of the human muscle group, but this is only a slow process of change.

In addition, we can say that there is a morbid stage of strong consciousness in human beings, which is often called psychosis, extinction of breath under stimulation, and tension of sudden events. Often in such cases, the human body will produce factors such as concentration of thought, high emotions, temper tantrums and so on. At this time, the brain's nerves are in a state of exuberance, the intention is too concentrated, and lead to blood circulation accelerated blood pressure rises, so that the body's functions are in a strong active period. At this stage, it is different from the human body in the static process of the idea of thinking, strong consciousness concept can lead to the human body bioelectric field to get a rapid increase in the intensity of the radiation of the magnetic wave field also has a greater increase in the amount of human tendon blood and tendon amplitude speed can be as high as a number of times that of the normal human body.

1, psychopathology; we often see some people suffering from mental illness, in some cases the explosive force of the human muscle group is very large, the power of several people are difficult to match. There is a folk saying that "this mentally ill people strength is really big, several people can not press him, I do not know where his strength." All people with mental illness, due to the brain has been stimulated, the thinking system has been hit hard, the outside world's powerful stimulus information is firmly stored in the brain's memory system, other normal information is covered. At this time, the brain's operating instructions are only with the external stimulation information to dominate the operation of the limbs, the action is relatively single, the body's bioelectric field strength is higher than that of normal people. The folk analogy is: "Once a person suffers from mental illness, the Yuan Qi in the body fills the limbs, so the strength is particularly strong." (Skeletal strength)

2, people in a sudden change in emergency situations, often their emotions are more tense, the mind is prone to over-excitement, at this time the organism is often in a strong active period. In this case, the body's qi and blood filling, reddish color, the biofield of the local point potential aggregation rises. At the same time, the amplitude of the movement of the muscle groups is accelerated, so that the human body is able to produce several times the usual strength in an instant. According to the theory of martial arts, at this time, the human body's potential is stimulated, which is what we often call internal energy.

According to legend, "In a southern province of China, a young man used to practice on both sides of the railroad. One morning, when he was running to the railroad, he happened to find a big stone rolling down from the mountain in the center of the railroad. He looked bad, this time every day there is a train is about to pass, must not let the country and the people's lives and property loss, so in an emergency with a lot of energy to move the big stone, ten minutes later a train carrying passengers whistling past, this matter is the local people as a good story. After the incident, every morning the young man continued to run as usual for morning exercise, and when he moved the stone again he moved it only a little, and never again had the strength to move it as he did last time." Why does the human body have extraordinary strength only in emergency situations?

Both of the above points show that there is potential in the human body, and from what part of the body does this potential come? The human body's vital energy is also something we often say in the martial arts world, mobilizing the qi of the Dantian, lifting the power of ten thousand pounds. The human body's Dantian point in the navel around a certain area of the category, but also the source of life of the human body, the human body's abdomen has a layer of the diaphragm, long practicing qigong people know that the diaphragm is the human body's bioelectrical field of the accumulation of parts. Human qigong is actually the field operation of the bioelectric field of the human body, and the magnetic wave radiation of the human body also comes from the establishment of the bioelectric field. When the human body is consciously guided by intentional stimulation and impulses, the point potentials of the body cells are enhanced, and thus the total strong field potential of the human body is also formed. At this time the blood flow as well as the speed of the human body increases and accelerates, the amplitude of the tendons increases, and the intensity of the magnetic wave radiation in the human body grows with it. We can only say that the mobilization potential of this human function comes from two parts, one part is the comprehensive explosive force of the muscle group, the second part is from the human skeleton of the electromagnetic force field effect, the two kinds of useful work into one and exerted on the point of force, which is often referred to as the human potential. The more abundant the muscle groups, the greater the stimulus information of the brain, the greater the external role of work.