The main secret of perfect relief is muscle tension abdominal and their inclusion in the work on a conscious level. Therefore, it is important to teach muscles to work in a given mode and maintain them in a certain physical shape.

How to achieve the perfect relief?

A beautiful abs is not only optimal amount subcutaneous fat, but also the unique ability of a person to strain the abdominal muscles. This must be learned in order for the abdominal exercises to be as effective as possible. It is impossible to build the desired cubes if you do not devote enough time and energy to training.

In most cases, the difficulty in achieving the effect with systematic exercises is the increased elongation of the anterior abdominal wall and excess subcutaneous fat... These circumstances significantly reduce the possibilities for muscle tension.

Benefits of a balanced diet and exercise

If there is an optimal amount of fat deposits on the abdomen, then the cubes will be clearly visible through a thin skin fold... But if the opposite is true, then you can forget about the embossed torso. Fortunately, everything can be changed! If you want, you can start drastic changes and start building your body.

It is important to understand that you will have to work thoroughly on the formation of cubes so that the abdominal muscles "remember" their new image... This does not mean that they need to be kept in constant tension. Musculature over time begins to work in a given mode, so there should be a mandatory rest between workouts.

Perfect for pumping the press static exercises, since they help to use even deep muscles and in short time see the first results.

Anatomy as a guide

The muscle frame is subdivided into fast and slow fibers. In turn, the fast ones work when lifting body weight, and the slow ones work precisely when doing static exercises. Since the body is supported by static tension, the trainee needs to focus on this particular property of the muscles.

It is important to know that the slow type of fiber uses fatty acid, not carbohydrates and glycogen, as many believe. This means that a developed abs will remain in perfect condition as long as it is supported through training.

Basic rules for training the press

Static twisting helps engage the abdominal muscles. Then the complex is supplemented with plank exercises and dynamic exercises. The most effective exercise for cubes is the vacuum exercise - you need to draw in the stomach as much as possible and try to bring the navel closer to spinal column... The exercise is best done in the morning, before breakfast - performed in the supine position and with a maximum exhalation.

Subscribe to the Workout project and receive our copyright fitness materials in your messenger.

It is often heard from all sides that someone does not feel something in the exercise. For example: “I squat, but I don’t feel the work of muscles during training”, “I do lunges, but the quadra is straining”, “After the Romanian deadlift, my hands hurt the most”, etc.

To pump a certain muscle, you need not only the correct technique, but also the mental connection "brain-muscle".

Sounds a little clever? Let's explain now!

But first, let's summarize a small summary of our analyzes and knowledge:

1. We know that sports and proper nutrition equals first of all HEALTH.
2. We are not afraid
3. , but we can run / swim / ride a bike for fun or add 1 cardio workout per week.
4. since we have formed our own point of view and are not going to rush about.
5. and we are not afraid to “become like a man” and get pumped.
6. We know that .
7. We carefully monitor the technique and perform the exercises with high quality and thoughtfulness.
8. We don't hammer the exercises all the time.
9. We have an adequate attitude to sports and do not make heroines out of ourselves.
10. We know that a lean, healthy body is 80% dependent on

How to pump correctly - neuromuscular connection

Why do muscles feel differently, or why is the mental connection between the brain and muscle important? There are many parts of the brain that are responsible for various functions. The part that is primarily responsible for muscle action during weight lifting is called the motor center.

When you train, of course, this center is mainly working, but this does not mean that others have turned off. Most of the time, multiple brain regions are at work, which means your head is full of many tasks - even during strength training.

Human muscles can be in three states:

1. relaxed (relax);
2. stretched (stretch);
3. abbreviated (contraction).

There are two main types muscle contractions – isometric and isotonic... With isometric, the length of the muscle during the movement remains constant (does not change). When isotonic, a change in the length of the muscle occurs when working against external forces. There are also two types isotonic contractions- concentric and eccentric. With concentric, the muscles shorten and contract, for example, when demonstrating the biceps. With eccentricity, the muscles lengthen during contraction.

The brain is responsible for performing contractions and, in general, for the work of muscles with the help of neuromuscular connection... The impulse from the brain is transmitted to the so-called motoneurons, which are located in spinal cord... From the motor neuron to the muscle fiber, the impulse moves along the axon - long nerve, the end of which branches and each hair of which is responsible for a separate muscle fiber.

Muscles are made up of bundles muscle fibers... So one motor neuron is responsible for several fibers - all this together is called a motor unit. And for the entire muscle - a set of motoneurons. Motor neurons can innervate any number of muscle fibers, but each fiber is innervated by only one motor neuron. When motor neurons fire, muscle fibers contract.

And this is where the fun begins. Different motor neurons respond to impulses from the brain of different frequencies. Our body tries to do any work with as little cost as possible.... The higher the frequency of the impulse sent from the brain to a set of motor neurons, the more fibers we can control or use for work.

So here training or developing neuromuscular communication called the adaptation of our brain to control motor neurons. The better this connection, the more muscle fibers we can make to work, which means we can train.

When you first start exercising, the neuromuscular connection between the brain and the muscles is still weak, so the "orders" that the brain gives to the muscles are poorly executed. Therefore, the knees tremble, and the elbows move, and the leg does not rise as high as we would like. With experience, neuromuscular communication becomes much better, which is especially pronounced in the first few months.

Usually, beginners make a lot of progress in strength, although the muscles do not seem to grow. This is because the progress was due to an increase in the efficiency, the neuromuscular connection became much better, which led to an increase in strength indicators. In the first months, beginners usually have the impression that they are just mega-pumped (they are not 🙂) - they begin to feel the muscles. That is why there is an increase in working weights without a particularly noticeable increase in muscle size - the body tries to connect more and more fibers instead of growth.

Yes, if you can’t feel the muscle, you don’t train it. Feeling the muscles means being able to control them. The human body is capable of many things. The main thing is to convince the brain of this.

“Oh, I forgot to go to the store”, “oh, the squat doesn't grow”, “I’m thick in these leggings” and a million other questions rush through your head and it is because of them, by the way, that the squat doesn’t grow!

You need to learn to turn off this endless stream of consciousness when doing of each repeat in every approach. Turn off extraneous thoughts completely during the action. Don't think about work, what those beauties with pumped-up priests think of you, or why he doesn't call.

Focus all your conscious attention directly on the technique of the exercise. Don't let your thoughts run wild. At the climax of the exercise live(contract / tense) the target muscle, learning to feel this process is important at the very beginning of your workouts.

How to learn to feel in exercise

How to develop the neuromuscular connection between the brain and muscles and correctly train muscles correctly:

Punched in Peak Contraction

Squeeze muscles- this means doing the exercise not "in a beat", by inertia, but with a second delay in the peak of tension, for example, if you do, then do not throw your leg, but hold it for a second at the top point, if, then linger at the top point on a strong exhalation etc!

Think about the muscle you are currently working on.... Imagine how muscle fibers contract in it. How it contracts, overcoming the load. How do you not fit into an old skirt because of your madam Sitting 😉 How do you stop bending your back, because your back muscles have become toned.

Your goal is to bring to automatism perfect technique in every exercise.

Let's repeat to fix: in isolation exercises- at the peak - squeeze the muscles for a couple of seconds, you will notice the result immediately, the target muscles will respond to any load. So, by the way, it should be: even if you already squat 60 kg, then when squatting without weight, the buttocks should be felt.

Scientifically it is called establish a "neural connection"... The signal for action originates in the brain and goes through the established neural channels to the right muscle... And in order to establish these neural connections, we need concentration and push.

Therefore, the “thicker” the brain-muscle channel becomes, the better the work will be. This, by the way, is called muscle memory.

The principle of preliminary fatigue

Preliminary fatigue boils down to the fact that an isolating exercise is used before the base, which allows you to tire the target muscle before harder work and "disperse the blood in it", i.e. cause blood flow to this muscle. After the isolation exercise, the transition to the basic one is quickly carried out. For example, if you can't feel your glutes, you can do glute swings before squatting.

Recall that isolation involves one joint and one muscle group, while the basic exercise covers several synergistic muscle groups that assist each other, it is not necessary that the target muscle will receive the load.

The isolation exercise for the pre-fatigue method should be technically clean, without cheating. There should be no swaying or jerking.

Pre-fatigue is extremely intense training. We perform it with great care, otherwise it is possible to get injured in the last repetitions of the basic exercise when observing correct technique becomes impossible due to fatigue.

The rule "do isolation in front of the base" is not suitable for beginners, so that your coach's dropouts do not tell you. We don't want to say anything bad about a couple of warm-up sets of leg curls and extensions before squatting, or about any exercises for biceps-triceps-delta with light weight before starting the bench press or standing. But, excuse me, doing isolation with dropsets, and then going to squat, can only be restored by magic potions lady. Or spend the next day in an ice bath.

The main rule of high-quality exercise performance: for each rep, stretch at the lowest point of the amplitude and contract the target muscle at the peak of the load. Add a few “finishing” reps at the end of the basic exercise from time to time.

After that, your working muscle should be on, i.e. feel a powerful blood filling: it feels solid as a stone to the touch. If this not happened, it means that the preliminary fatigue did not succeed. Chances are, you have not been able to choose the right weights for the isolation exercise. They should not be too light for you, because then the muscle will not properly fill with blood and will not wake up, and the basic movement will pass idle. Also, the working weight should not be very heavy for you, because the subsequent load in the basic exercise will be excessive.

By the way, don't forget: it is better to load the lagging muscle group at the beginning of the workout while you are cheerful, cheerful and full of strength. So she will get the maximum load and answer you in full.

Remember: you should not use this method on every workout. We are told that you may not be strong, but miraculously pump up from kicks, curls for biceps with pink dumbbells and various tricky exercises with functional equipment. In reality, "before burning" is good way improve capillarization of muscle fibers, which does not always correlate with muscle volumes at rest.

Pre-fatigue is not a training style, but a shock to the muscles and should not be abused. As for the best combinations, we are all unimaginably different and individual, incl. girls, you need to try and experiment YOURSELF. Try different patterns, for example, for the buttocks: « good morning» .

By the way, in a gym in which either there is no coach on duty, or he does not care about his duties - DO NOT WALK. Ideally, spend and take personal training at least for a week (better for a month) and squeeze out of the coach all the knowledge that you only have time to.

As if the compilers of all sorts of miracle techniques did not hang noodles on your ears, what about their detailed description classes that you do not need a coach, and you yourself will master the technique - do not believe it. We honestly tell you: it is impossible to learn without outside supervision... And preliminary preparation (watching a video with explanations, a text description and training at home) will significantly reduce the time for learning the intricacies of technology.

If you have ever worked with a personal trainer, then, for sure, he told you something from the category: "think about the muscle that you are training." In such an exaggerated form, he tried to tell you about what is called the "brain-muscle" connection.

What is the brain-muscle connection?

The brain-muscle connection Is the connection between your brain, nervous system and muscles.

Why do you think your muscles are working? Just because you picked up dumbbells? No, for completely different reasons. It is known from physiology that all processes in the body are regulated by the work of the brain. It is the brain that assesses the situation, decides how to act and sends nerve signals to different organs and parts of the body. Accordingly, the muscles work because they received an "order" to do a certain job. I repeat once again - the decision is not made by the muscle, the muscle is only by the performer, the brain decides.

Even before you pick up the dumbbells, the brain must evaluate how much force you will need to apply and how to coordinate your actions. Those. even before starting the exercise, a plan is formed in your "head" for how this work will be done. This is, of course, a very simplified description, but it fully reflects the essence of the work of the brain-muscle connection.

How does the brain-muscle connection affect muscle growth?

The answer is simple - the better the connection, the better the muscles respond to work, respectively, the faster they grow.
You may have seen that many "experienced" gym goers are very focused during their workout. This is because during the exercise, they think about the muscle that is tense, they imagine how it contracts, grows. In essence, they visualize the entire process. It may sound ridiculous, but people who are focused on doing the exercise do not need to lift any huge weights, even with relatively little weights, they can force the muscles to work to failure. Their brain-muscle connection is excellent.

But there is also another class of people. Even with the perfect execution technique, they do not get desired result simply because they lack this connection, they do not focus on what they are doing. Such people mindlessly gain weight, but do not see progress. Their muscles do not grow, and their bodies do not obey. While doing the exercises, they look in the other direction, think about something else - their brain is in a different place, respectively, it sends completely different signals. Very often people do not even feel the muscle they are supposedly training and may not notice it for a long time. This is the main mistake of beginners to train also occurs in those who have been practicing for a long time.

How to form a connection between muscles and the brain?

As we have already found out, communication is carried out through nerve impulses. That is, its quality depends on the number of signals, their intensity and frequency. And in order for these indicators to increase, you need to "think" during the lesson. You need to think about the muscle you are training and learn to feel it. This is only possible when working with a small weight. You have to "hone" your technique and only then increase the load. And it's better if you start doing this when you just came to gym, because sooner or later, you will still need to pay attention to this if you want to see the result of your studies.

Therefore, my advice to you - in training, work not only with your body, but also with your head!

And to get more useful information every day, subscribe to our.

With muscle atrophy, their tissues are weakened and reduced in volume. Muscle atrophy can occur as a result of their inactivity, malnutrition, illness or injury. In most cases, it is possible to strengthen atrophied muscles through specific exercise, diet, and lifestyle changes.

Steps

Part 1

What is Muscle Atrophy

Learn what muscle wasting means. Muscular atrophy is medical term, describing a decrease in the volume of muscles and their disappearance in one or another part of the body.

Learn more about dysfunctional atrophy (atrophy from inactivity), which is the main cause of muscle wasting. Muscles can atrophy due to the fact that they are not used at all or they are used very rarely, as a result of which muscle tissue degrades, contracts and becomes damaged. This usually happens as a result of injury, a sedentary lifestyle, or an illness that interferes with the work of certain muscles.

• Dysfunctional muscle atrophy can develop as a result of extremely poor nutrition. For example, muscle tissue can atrophy and disappear in prisoners of war and people with eating disorders such as anorexia.
• This type of muscle atrophy can also occur in people who have a sedentary job as well as those who are physically inactive.
• Severe injuries, such as damage to the spine or brain, can be bedridden and result in muscle wasting. Even less severe injuries such as a bone fracture or ligament rupture can limit mobility and also cause dysfunctional muscle atrophy.
• Diseases that limit a person's ability to exercise and be active include rheumatoid arthritis, which causes joint inflammation, and osteoarthritis, which weakens bones. With these diseases, movements are often accompanied by a feeling of discomfort, pain, or become completely impossible, which leads to muscle atrophy.
• In many cases, dysfunctional muscle wasting can be alleviated by strengthening and building muscles through increased physical activity.

1. Learn about the causes of neurogenic atrophy. Neurogenic muscle atrophy results from disease or damage to the nerves in the muscles. Although this type of atrophy is less common than dysfunctional atrophy, it is more difficult to treat because in many cases it cannot be eliminated simply by increasing the stress on the muscles. The following diseases often lead to neurogenic atrophy:

   Recognize the symptoms of muscle wasting. It is important to identify the symptoms of muscle atrophy as early as possible in order to immediately begin to eliminate it. The main symptoms include the following:

   • Muscle weakness, decrease in their volume.
   • The skin surrounding the affected muscles appears to be loose and drooping.
   • Performing activities such as lifting various objects, moving the atrophied area and exercising are associated with difficulties, although previously there were no problems with this.
   • Pain in the affected area.
   • Back pain and difficulty walking.
   • Feeling of stiffness and heaviness in the injured area.
   • It can be difficult for a person without medical education to identify the symptoms of neurogenic atrophy. The most obvious symptoms of this type of atrophy include stoop, spine stiffness, and limited neck mobility.

2. If you think you have muscle wasting, seek medical attention. If you suspect muscle wasting, seek immediate medical advice. He will be able to identify the causes, make the correct diagnosis and prescribe the appropriate treatment.

   Seek help from other professionals. Depending on the cause of the muscle wasting, your doctor may recommend that you see a physical therapist, nutritionist, or personal trainer who can help you improve your condition with specific exercise, diet, and lifestyle changes.

   Find personal trainer or a physical therapist. While you can do some of the exercises on your own when trying to stop muscle wasting, it is best to do it under the guidance of a qualified instructor or trainer to make sure you are doing it right.

   • The coach will start by appreciating your the physical state, after which it will teach you special exercises, allowing you to strengthen and build muscles in the atrophied area. He will evaluate the effectiveness of the training and, if necessary, correct it.

3. Start with light loads, gradually increasing the intensity. Since most people with atrophied muscles start exercising after a long period of inactivity, you should start with a small amount of exercise. Remember that your body is not as strong as it was before atrophy.

   Start with aquatic exercise or aquatic rehabilitation. Patients recovering from muscular atrophy are often advised to swim and exercise, as this type of physical exercise helps to reduce muscle pain, quickly tone atrophied muscles, restore muscle memory and relax damaged muscles. While these exercises are best done with the guidance of a professional, here are a few basic steps to get you started.

4. Walk around the pool. Once in water about waist-deep, try walking in it for 10 minutes. it safe exercise helps to develop the muscles of the lower body.

   • Increase the duration and depth over time.
   • You can also use a rubber ring, paddle, or water dumbbells for more water resistance. These devices will help you strengthen your torso and upper body muscles.

5. Perform knee lifts in the pool. Place your back against the pool wall, standing on the bottom with both feet. Then lift one leg, bending it at the knee as if you were marching in place. Raising the knee to the level of the pelvis, straighten the leg, stretching it forward.

   • Do the exercise 10 times, then repeat it with another leg.
   • Increase the number of repetitions over time.

6. Do push-ups in water. Standing facing the pool wall, place your hands on the edge of the pool, keeping them shoulder-width apart. Rise on your hands, leaning out of the water about halfway. Hold in this position for a few seconds, then sink back into the water.

   • For a lighter version of this exercise, place your hands on the edge of the pool, shoulder-width apart. Then, bending your elbows, bend over to the side of the pool.

7. Move on to exercises with own weight. As you progress, add bodyweight exercises already on the ground to your workouts.

   • For beginners, you can start with 8-12 repetitions of the exercises below. These exercises target the development of major muscle groups.
   • To strengthen atrophied muscles, do these exercises three times a week.

8. Learn to do squats . To do this, stand up straight with your arms outstretched in front of you. Gently and slowly bend your knees, as if sitting on an imaginary chair. After holding this position for a few seconds, straighten your legs, returning to the starting position.

   • Maintain balance with your heels and make sure that your knees do not go over your toes.

9. Follow one-leg lunge squat . To do this, stand up straight with your hands on your hips. Pull in your stomach.

   • Take a wide step forward with your right foot. Keep your back straight while doing this. Raise your heel with your toe on the floor.
   • Bend both knees at the same time at a 90 degree angle. You can control your posture by observing yourself in the mirror.
   • Lower your heel to the floor and straighten up. Return to starting position by pulling up right leg back, and repeat the exercise for the left leg.
   • Remember to keep your back straight.

10. Try lowering to train your triceps. Use a stable bench or chair for this. Sit on a bench or chair and rest your hands on the edges, spreading them shoulder-width apart.

    • With your legs stretched out in front of you, slowly slide forward, resting on your hands. Straighten your arms so that the main load falls on the triceps.
    • Gently bend your elbows, keeping your back close to the bench. As you go down, grasp the edges of the bench with your hands.

11. Follow basic abdominal exercises . To do this, lie with your back on a mat or rug. Without lifting your feet off the floor, bend your knees.

    • In this case, you can cross your arms over your chest, or bring them behind your neck or head. Try to lift your shoulders up by contracting your abdominal muscles.
    • Hold in this position for a few seconds, then lower yourself onto your back and repeat the exercise.

12. Try resistance exercises. Use for this expander or strength training equipment... These exercises should only be started after you have successfully mastered the bodyweight exercises above. Also try to figure out which resistance exercises help strengthen the muscle group you need.

    • The bench press can be performed with resistance bands. Lying with your back on a bench, stretch the resistance bands in front of you, as if lifting dumbbells up.
    • Start with lighter resistance bands. Having felt that the exercise is given to you quite easily, change the expander to a heavier one. This way you can gradually increase the load.

13. Incorporate aerobic exercise into your workouts. Supplement the above exercises with aerobic exercises, which also help to strengthen atrophied muscles. Try to do regular walking and other cardiovascular exercise.

    • Start with a 10-15 minute daily walk. Gradually increasing your speed, bring the duration of the walk to 30 minutes, after which you can move on to daily jogging.

14. Do not forget stretch muscles . Stretch your muscles after each session to increase their range of motion. Dedicate to stretching for 5-10 minutes after each workout. You can stretch your muscles separately from your workouts.

    • Stretch all major muscle groups for 15-30 seconds each.
    • Start by stretching your back and upper body. Then move on to the muscles of the neck, forearms, wrists, and triceps. Don't forget about the muscles of your chest, abdomen and buttocks. Then work on the muscles in your thighs, ankles, and feet.

15. Learn a few special stretches. Below are some exercises for stretching specific muscle groups.

    • Stretching the neck. Tilt your head forward and, stretching your neck, move it left, right, back and forward again. Do not roll your head in a circle as this is unsafe.
    • Stretching the shoulders. Put left hand on the chest. Grasp her forearm with your right hand. Pull it until you feel a stretch in your left shoulder. Push your left arm in the opposite direction, squeezing the shoulder muscles. Do the same with your right hand.
    • Triceps stretch. Lift up right hand... Bending it at the elbow, bring it back, reaching the area between the shoulder blades. Place your left hand on your right elbow and pull it towards your head.
    • Stretching the wrists. Stretch your hand forward and slightly pull your palm back, grasping it with your other hand. Repeat with the palm of your other hand.
    • Stretching the knees. Sit cross-legged. Extend one leg in front of you and try to reach your foot, holding it for a few seconds. Return to the starting position and repeat the exercise with the other leg.
    • Stretching the lower back. Lie on your back. Bending one leg at the knee, lift it to your chest. Repeat the exercise with the other leg.
    • Stretching the legs. Lie on your back and stretch both legs up. With your hands on the back of your thighs, bring your legs up to your face.