Why do you want to grow muscle? It's not long! Especially the pectorals and biceps

Welcome to this issue of fitness food class, I am Xiaobian A Bing.

Introduction: We often go to the gym to exercise or exercise at home, but we exercise hard, but our muscles have not grown much.

Today's article brings topics that will show why you want to grow muscle, but not the target muscle. Why don't you gain muscle after practicing for a long time? As soon as the fitness veteran said it, he immediately understood

A very common problem is obviously increasing reps and weight. The target muscle is still not long, such as the chest or biceps. This is due to not learning: correct muscle contractions.

It should be something you focus on from the beginning and master it before you can consider adding reps and weights. But in fact, it took someone a few years to figure this out. Even some people have practiced for years and haven't thought about it yet.

That's the correct contraction of the target muscle, and will give you the next movement in your biceps training to show you that.

For example: Bending moment at the two ends of the wall

You can see that this movement isolates the biceps as much as possible. He leaned his back against the wall and took a slight step forward. At this time, his arms were hanging behind him, and he was in a position where he couldn't take advantage of his strength, as if his shoulders could not help at all.

Remember that all movements use a lot of chicken. Even what you think of as an isolation movement, like a bicep curl, still uses other muscles on its own, like your forearm muscles.

But the movements you perform will largely determine which muscles are targeted and which muscles will be involved more.

The best solution this time is with the right movements and technique. Use reasonable reps with reasonable weights.

Keep this as strict as possible. Using the right technique and seeing the right approach in the animation will only allow you to practice more biceps.

Remember, the technique used at this time is: control your body to control the rhythm, so that the muscles will contract very much. If your movements are lazy and lack technique, the best you can do is to style and seek fatigue. Let the training is actually auxiliary muscles. Not really training the target muscle, not really contracting your target muscle, allowing the target muscle to really grow effectively, and ultimately lead to one point: not even progress. So you have to actively build the brain-muscle connection and use the right movements and techniques to squeeze and squeeze the target muscle every time.

Forget about weighting! Until you get the hang of it, and once you've got the basics in place, it's wise to increase the reps and weights.

Since we are using a lot of weight, we only do centrifugation to increase the feeling of the biceps. Pick it up with one hand and let it go down with as much control as possible.

Weight will largely determine your control over muscle contractions. Lighter weights allow you to focus more on the target muscles due to the movement and control. Heavier weights, however, will make you work harder, get better contractions, and you'll develop more skill, more strength. But with a little less movement and control, it definitely needs help from other muscles to complete the workout, which is why it's not done one last time.

Because with heavier weights, eccentricity can help you improve movement and control. When you get to the last time that you didn't break the standard of the movement to fatigue the muscles, you should use this method to ensure continued progress.

Most importantly, whether you're doing five or 15, be sure to choose the right weight so that your target muscles use muscle-contraction techniques only on the last run that tires and doesn't break the standard.

Remember to maximize muscle contractions with perfect movement and technique to ensure that the maximum force is on the biceps. You can use straight bars, low bars, and whatever tool works best for you.

Keep your elbows too high, always pointing forward, if your lower elbows use other muscles like the hamstrings or lats, so make sure what you're doing is staying at the same point with your elbows bent towards your forehead reverse curl.

This may be the hardest curl you've ever done in your life. Definitely try this move into your workout.

Finally, in addition to these, you must eat and rest well. Make sure you eat enough protein, make sure you get enough rest, so your muscles will grow and develop healthy habits.

As long as you use the points mentioned above, you will definitely see a great improvement in your muscles, a great increase in speed, and an obvious efficiency.

You have to remember that two people go to the gym at the same time, practice the same amount of time every day, and after a few years, the end result is completely different. In fact, it is not only about the time you invest, but also what you are doing with the time you put in. All the training points and plans in this article today are very strategic. All the skills need to be activated. As long as you can use them, you will have the best results in the end.

That's it for this fitness class. See you next time, thank you all.