Throughout his life, a person experiences various physical loads. It can be both professional strength exercises, and simply related loads that occur in various life situations.

During physical exertion, the muscles that are involved in the process of work increase. This happens due to an increase in the fibers that make up the muscle. may be the entire length of the muscle, and may be shorter. The muscle fiber consists of a large number of contractile elements - myofibrils. Inside each element are even smaller elements - myofiaments actin and myosin. And due to these elements, muscle contraction occurs.

With regular weight lifting, muscle fibers increase, this will be muscle hypertrophy.

Muscle hypertrophy - an increase due to the "growth" of muscle fibers.

Most often, muscle hypertrophy is present in athletes involved in bodybuilding. Since this sport is aimed at improving your body with the help of power loads, high-calorie nutrition and taking various anabolic drugs. As a result, a pronounced muscle relief is formed on the body, that is, muscle hypertrophy occurs.

Processes that occur in muscles during exercise

The basis of the structure of the human body is protein, it is present in all its tissues. Therefore, changes in muscle tissue depend on the synthesis and catabolism of protein in the tissue.

With constant physical activity, skeletal muscle hypertrophy occurs. When the body experiences stress, the content in the corresponding muscles increases. However, as it has been scientifically established, during physical impacts on the body, protein synthesis stops, and catabolism is activated in the first minutes of the recovery process. Thus, muscle hypertrophy occurs due to the activation of protein synthesis, and not due to a decrease in the intensity of protein breakdown at a constant level of protein synthesis intensity.

Skeletal muscle hypertrophy

Human muscle tissue performs motor functions, it forms skeletal muscles. The main task performed by skeletal muscles is contractility, which occurs due to a change in the length of the muscle when exposed to nerve impulses. Using his muscles, a person can "move". Each muscle performs "its" specific action, it can only work in one specific direction when acting on a joint. To ensure the movement of the joint around its axis, a pair of muscles is involved, present on both sides in relation to the joint.

Determines the number and thickness of fibers that are present in a given muscle. They make up the anatomical diameter of the muscle (the area of ​​the transverse section of the muscle, made perpendicular to its length).

There is also such an indicator as the physiological diameter (cross section of the muscle, perpendicular to its fibers).

The value of the physiological diameter affects the strength of the muscle. The larger the physiological diameter, the greater the force inherent in the muscle.

During physical exertion, the diameter of the muscle increases, this is called working muscle hypertrophy.

Working muscle hypertrophy is present when there is an increase in the volume of muscle fibers. With a strong thickening of the fibers, splitting into several new fibers with a common tendon can occur. Working hypertrophy occurs in healthy people with enhanced function of a human tissue or organ. For example, this is human skeletal muscle hypertrophy.

Causes of muscle hypertrophy

Muscle hypertrophy, in most cases, is caused by regular physical activity. However, the amount of calories consumed also affects the increase in muscle mass. If there are not enough calories, a large amount of muscle cannot be achieved.

Concomitant with the achievement of the required muscle volume, that is, there is muscle hypertrophy, the reasons based on the following principles:

1. A constant load is needed on all types of muscles, the volume of which needs to be increased.
2. The loading time is selected individually. Don't stick to standards. It is necessary to do as much as the body allows, but not to the point of complete exhaustion.
3. Do not cause exhaustion of the nervous system, work with concentration, calmly and judiciously.
4. At the initial stages of training, muscle pain may appear, but this should not be an excuse to stop exercising.

A complete and balanced diet, plenty of fluids should also be present to maintain the body's water balance.

Increase in masticatory muscles

Due to the "extra" movements of the jaw, hypertrophy of the masticatory muscles may appear. a person is pressed against the top due to the masticatory muscles. They consist of two parts and are located on both sides of the jaw. The muscle begins at the lower edge of the zygomatic arch and ends at the outer surface of the lower branch.

Hypertrophy of the chewing muscles causes a violation in the visual harmonious combination of the upper and lower parts of the face, and also causes pain in the chewing muscles. The face becomes "square" or extended downwards. Muscle hypertrophy occurs due to an increase in the load on them.

Hypertrophy of masticatory muscles can provoke:

• bruxism - grinding of teeth;
• constantly clenched jaws, up to the erasure of teeth;
• pain in the chewing muscles.

Correction of masticatory muscles

With hypertrophy of the chewing muscles, a disproportion of facial features appears in a person. In this case, there may also be a constant pain syndrome in the jaw area. To correct this imbalance, a person needs to contact a specialist to receive medical treatment. In order for muscle hypertrophy to pass, treatment must be started on time.

During treatment, a special drug is injected into the masticatory muscle, in three to four places, which relaxes the muscle and causes local muscle relaxation. After a few days, the effect is visible, which will last about six months.

Hypertrophy of the heart muscle

There are cases when there is a pathological increase in the heart, this is mainly due to an increase in the thickness of the heart muscle - myocardium.

Hypertrophy of the left side of the heart is more common than that of the right side.

Hypertrophy of the heart can appear with:

• congenital or acquired heart defects;
• hypertension;
• metabolic disorders, including obesity;
• sharp loads when a sedentary lifestyle is led.

Symptoms of cardiac muscle hypertrophy

Slight hypertrophy of the heart muscle does not cause any changes in a person's well-being and may go unnoticed. The higher the stage of the disease, the more pronounced the symptoms of the disease. One of the best options for diagnosing the disease is an ultrasound of the heart.

The presence of this disease can be assumed by the presence of such symptoms:

• hard to breathe, breathing is difficult;
• pain in the chest;
• fast fatiguability;
• unstable heart rate.

Increased pressure can provoke ventricular hypertrophy. The heart begins to work faster, the blood in the heart begins to press harder on the walls, thereby expanding and reducing the elasticity of the walls. This leads to the impossibility of the heart to work in the same mode.

Treatment of cardiac hypertrophy

At the initial stage, cardiac hypertrophy is amenable to drug treatment. Diagnosis is carried out in order to identify the cause that provoked the development of hypertrophy, and its elimination begins. If, for example, the disease has developed due to a sedentary lifestyle and excess weight, then a person is prescribed small physical activity and his diet is adjusted. Products are introduced in accordance with the principles of healthy eating.

If ventricular hypertrophy has reached a large size, surgical intervention is performed and the hypertrophied area is removed.

Amyotrophy

Hypertrophy and muscle atrophy are concepts that are opposite in meaning. If hypertrophy means an increase in muscle mass, then atrophy means its decrease. The fibers that make up the muscle that do not receive a load for a long time become thinner, their number decreases and, in severe cases, may disappear altogether.

Muscle atrophy can be caused by various negative processes in the human body, both hereditary and acquired. It could be, for example:

• metabolic disease;
• a consequence of endocrine diseases;
• complication after an infectious disease;
• intoxication of the body;
• enzyme deficiency;
• prolonged postoperative rest of the muscles.

Treatment of muscle atrophy

The effectiveness of treatment depends on the stage of the disease. If the changes in the muscles are significant, it will not be possible to fully restore them. The cause that caused muscle atrophy is diagnosed, and appropriate medication is prescribed. In addition to drug treatment, it is definitely recommended:

• physiotherapy;
• physiotherapy;
• electrotherapy.

To keep the muscles in good shape, a massage is prescribed, which should be done regularly.

Treatment is aimed at stopping the destructive actions in the muscles, relieving symptoms and improving metabolic processes in the body.

Be sure to have a nutritious diet containing all the necessary vitamin elements.

Conclusion

Thus, it can be concluded that in order to obtain hypertrophy of skeletal muscles, it is necessary to apply significant physical effort. If this is done to achieve a beautiful body with a pronounced muscle mass, then the person will be required to perform regular strength exercises. At the same time, his diet should be built on the principles of proper nutrition.

However, there is a possibility of getting unwanted muscle hypertrophy, which poses a threat to human health, this is: hypertrophy of the heart muscle and masticatory muscles. In most cases, the appearance of these diseases is associated with deviations and disorders of the human body. Therefore, timely diagnosis and control over one's health is necessary to prevent the onset and development of the disease.

A healthy lifestyle and proper nutrition will help a person stay in good physical shape and avoid possible health problems.

Intensive and systematic muscle work contributes to an increase in muscle mass. This phenomenon is called muscle hypertrophy. It is based on an increase in the mass of the cytoplasm of muscle fibers and the content of myofibrils in them, which leads to an increase in each fiber in diameter. At the same time, active synthesis of nucleic acids and proteins occurs in the muscles and there is an increase in the content of substances that supply energy, which is used during muscle contraction - creatine phosphate and adenosine triphosphate, as well as glycogen. As a result, the speed and force of contraction of the hypertrophied muscle increase.
Static work that requires a lot of tension leads to an increase in myofibrils with hypertrophy. In order to increase myofibrils, it is necessary to perform daily at least short-term exercises in isometric mode. Since dynamic and regular muscle work, which is carried out without much effort, prevents muscle hypertrophy.
In many trained people, in whom many muscles are hypertrophied, the musculature can make up to fifty percent of the total body weight, since the norm is thirty forty percent.
But there is also an opposite state of working hypertrophy - atrophy. muscles, this condition comes from inactivity. It develops when the muscles do not perform a normal load for a long time. This condition is observed when the limbs are immobilized in a plaster cast, when they stay in bed for a long time during an illness, when the tendons are cut, in such cases the muscles stop doing their work.
With atrophy, the diameter of muscle fibers and the content of proteins, ATP, glycogen, and other contractile substances for activity decrease. After the resumption of work, muscle atrophy gradually disappears.
There is a special type of muscle atrophy, it is observed with denervation of the muscle, that is, after the loss of communication with the nervous system, for example, when transection of the motor nerve.
Muscle hypertrophy is important for performing temporary strenuous work . Most likely, this is due to the fact that the reserves of creatine phosphate in human muscle mass do not increase to a certain amount per unit of muscle mass. From this we have that an increase in muscle volume contributes to an increase in the amount of energy-intensive substrate in the muscles, in fact, an increase in the ability to effectively perform the work of maximum load.

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Muscle hypertrophy and atrophy

Systematic intensive work of the muscle leads to an increase in the mass of muscle tissue. This phenomenon is called working muscle hypertrophy. Hypertrophy is based on an increase in the mass of the protoplasm of muscle fibers, leading to their thickening. This increases the content of proteins and glycogen, as well as substances that deliver energy used in muscle contraction - adenosine triphosphate and creatine phosphate.

Apparently, in connection with this, the strength and speed of contraction of a hypertrophied muscle is higher than that of a non-hypertrophied one.

The increase in muscle mass in trained people, in whom many muscles are hypertrophied, leads to the fact that the musculature of the body can be 50% of body weight (instead of the usual 35-40%).

Hypertrophy develops if a person daily performs muscular work for a long time that requires a lot of stress (strength load). Muscular work performed without much effort, even if it lasts a very long time, does not lead to muscle hypertrophy.

The opposite of working hypertrophy is muscle atrophy from inactivity. It develops in all cases when the muscle for some reason loses the ability to perform its normal work. This happens, for example, with prolonged immobilization of the limb in a plaster cast, with a long stay of the patient in bed, with transection of the tendon, as a result of which the muscle ceases to work against the load, etc.

With atrophy, the diameter of muscle fibers and the content of contractile proteins, glycogen, ATP and other substances important for contractile activity in them fall sharply.

With the resumption of normal muscle work, atrophy gradually disappears.

A special type of muscle atrophy is observed during muscle denervation, i.e., after the transection of its motor nerve.

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Muscle fatigue

Fatigue is a temporary decrease in the efficiency of a cell, organ or the whole organism, which occurs as a result of work and disappears after rest.

If for a long time an isolated muscle, to which a small load is suspended, is irritated by rhythmic electrical stimuli, then the amplitude of its contractions gradually decreases to zero. The record of contractions recorded at the same time is called the fatigue curve.

Along with a change in the amplitude of contractions during fatigue, the latent period of contraction increases and the period of muscle relaxation lengthens. However, all these changes do not occur immediately after the start of work, but after some time, during which an increase in the amplitude of single muscle contractions is observed. This period is called the induction period. With further prolonged irritation, fatigue of the muscle fibers develops.

The decrease in the performance of an isolated muscle during its prolonged irritation is due to two main reasons. The first of these is that during contraction, metabolic products (phosphoric, lactic acids, etc.) accumulate in the muscle, which have a depressing effect on the performance of muscle fibers. Some of these products, as well as potassium ions, diffuse out of the fibers into the pericellular space and have a depressing effect on the ability of the excitable membrane to generate action potentials. If an isolated muscle, placed in a small volume of Ringer's liquid, is brought to complete fatigue by irritating for a long time, then it is enough just to change the solution washing it to restore muscle contractions.

Another reason for the development of fatigue of an isolated muscle is the gradual

energy reserves in it. With prolonged work of an isolated muscle, a sharp decrease in glycogen stores occurs, as a result of which the processes of ATP and creatine phosphate resynthesis, which are necessary for contraction, are disrupted.

It should be emphasized that the fatigue of an isolated skeletal muscle during its direct stimulation is a laboratory phenomenon. Under natural conditions, fatigue of the motor apparatus during prolonged work develops more complicated and depends on a large number of factors. This is due, firstly, to the fact that in the body the muscle is continuously supplied with blood and, therefore, receives a certain amount of nutrients (glucose, amino acids) with it and is released from metabolic products that disrupt the normal functioning of muscle fibers. Secondly, in the whole organism, fatigue depends not only on the processes in the muscle, but also on the processes developing in the nervous system involved in the control of motor activity. So, for example, fatigue is accompanied by discoordination of movements, excitation of many muscles that are not involved in the performance of work.

I. M. Sechenov (1903) showed that the recovery of the working capacity of tired muscles of the human hand after a long work of lifting a load is accelerated if, during the rest period, work is done with the other hand. Temporary restoration of the working capacity of the muscles of a tired hand can also be achieved with other types of motor activity, for example, with the work of the muscles of the lower extremities. Unlike simple rest, such rest was called active by I. M. Sechenov. He considered these facts as evidence that fatigue develops primarily in the nerve centers.

Experiments with suggestion can serve as convincing proof of the role of nerve centers in the development of fatigue. So, while in a state of hypnosis, the subject can lift a heavy weight for a long time if he is suggested that he has a light basket in his hand. On the contrary, when suggesting to the subject that he was given a heavy weight, fatigue quickly develops when lifting a light basket. At the same time, changes in the pulse, respiration and gas exchange are in accordance not with the real work carried out by a person, but with the one that is suggested to him.

When identifying the causes of fatigue of the motor apparatus in relation to the whole organism, two types of motor activity are currently often distinguished: local, when a relatively small number of muscles are active, and general, when most of the muscles of the body are involved in work. In the first case, among the causes of fatigue, peripheral factors, i.e., processes in the muscle itself, come first;

in the second, the central factors and the insufficiency of the vegetative provision of movements (respiration, blood circulation) acquire leading importance. Much attention is paid to the study of the mechanisms of fatigue in the physiology of labor and sports.

Ergography. To study muscle fatigue in humans in the laboratory, ergographs are used - devices for recording mechanograms during movements rhythmically performed by a group of muscles. Such a record allows you to determine the amount of work performed.

An example of such a simple device is the Mosso ergograph, which records the movement of a loaded finger. Bending and unbending the finger at a fixed position of the hand, the subject raises and lowers the load suspended from the finger in a certain, given rhythm (for example, in the rhythm of metronome beats).

There are ergographs that reproduce certain working movements of a person. So, bicycle ergographs (veloergometers) are widely used. A person rotates the pedals of the device with his feet at different, predetermined resistance to this movement. Special sensors allow you to register movement parameters and the amount of work performed. At the same time it is possible to register indicators of respiration, blood circulation, ECG. Bicycle ergographs are widely used in medicine to determine the functional capabilities of the human body.

The shape of the ergogram and the amount of work done by a person before fatigue varies in different individuals and even in the same person under different conditions. In this regard, the ergograms recorded by Mosso on himself before and after taking the test from students are indicative. These ergograms indicate a sharp decrease in performance after intense mental work (Fig. 39).

Working muscle hypertrophy and inactivity atrophy

Systematic intensive work of the muscle contributes to an increase in the mass of muscle tissue. This phenomenon is called working muscle hypertrophy. Hypertrophy is based on an increase in the mass of the cytoplasm of muscle fibers and the number of myofibrils contained in them, which leads to an increase in the diameter of each fiber. At the same time, the activation of the synthesis of nucleic acids and proteins occurs in the muscle and the content of substances that deliver energy used in muscle contraction increases - adenosine triphosphate and creatine phosphate, as well as glycogen. As a result, the strength and speed of contraction of the hypertrophied muscle increase.

An increase in the number of myofibrils during hypertrophy is facilitated mainly by static work, which requires a lot of stress (power load). Even short-term exercises carried out daily in an isometric mode are enough to increase the number of myofibrils. Dynamic muscle work performed without much effort does not cause muscle hypertrophy.

In trained people, in whom many muscles are hypertrophied, the musculature can be up to 50% of body weight (instead of 35-40% is normal).

The opposite of working hypertrophy is muscle atrophy from inactivity. It develops in all cases when the muscle for some reason does not perform normal work for a long time. This is observed, for example, when the limb is immobilized in a plaster cast, the patient stays in bed for a long time, the tendon is cut, as a result of which the muscle stops doing work, etc.

With atrophy, the diameter of muscle fibers and the content of contractile proteins, glycogen, ATP and other substances important for contractile activity decrease. After the resumption of normal muscle work, atrophy gradually disappears.

A special type of muscular atrophy is observed during muscle denervation, i.e., after the loss of its connection with the nervous system, for example, when its motor nerve is cut. This type of atrophy is discussed below.

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Working hypertrophy and inactivity atrophy

Systematic intensive work of muscles leads to an increase in the mass of muscle tissue. This phenomenon is called working muscle hypertrophy. Working muscle hypertrophy occurs partly due to longitudinal splitting, and mainly due to thickening (increase in diameter) of muscle fibers.

There are two main types of working hypertrophy of muscle fibers. The first type - sarcoplasmic - thickening of muscle fibers due to the predominant increase in the volume of the sarcoplasm, that is, the non-contractile part of the muscle fibers. This type of hypertrophy leads to an increase in the metabolic reserves of the muscle: glycogen, nitrogen-free substances, creatine phosphate, myoglobin, etc. A significant increase in the number of capillaries as a result of training can also cause muscle thickening to some extent. The first type of working hypertrophy has little effect on the growth of muscle strength, but it significantly increases their ability to work for a long time, that is, endurance.

The second type of working hypertrophy - myofibrillar - is associated with an increase in the volume of myofibrils, that is, the actual contractile apparatus of muscle fibers. In this case, the muscle diameter may not increase very significantly, since the packing density of myofibrils in the muscle fiber mainly increases. The second type of working hypertrophy leads to a significant increase in maximum muscle strength. The absolute strength of the muscle also increases significantly, while in the first type of working hypertrophy it either does not change at all, or even decreases somewhat.

The predominant development of the first or second type of working hypertrophy is determined by the nature of muscle training. Probably, long-term dynamic exercises with a relatively small load cause working hypertrophy mainly of the first type (a predominant increase in the volume of the sarcoplasm, and not myofibrils). Isometric exercises with the use of large muscle tensions (more than 2/3 of the maximum voluntary strength of the trained muscle groups), on the contrary, contribute to the development of working hypertrophy of the second type (myofibrillar hypertrophy).

The basis of working hypertrophy is the intensive synthesis of muscle proteins, DNA and RNA. A very important role in the regulation of muscle mass is played by hormones - androgens.

In trained people, in whom many muscles are hypertrophied, the musculature can be up to 50% of body weight (instead of 35-40% is normal).

The opposite of working hypertrophy is muscle atrophy from inactivity. It develops in all cases when the muscle for some reason does not perform normal work for a long time. This is observed, for example, when the limb is immobilized in a plaster cast, the patient stays in bed for a long time, the tendon is cut, as a result of which the muscle stops doing work.

With atrophy, the diameter of muscle fibers and the content of contractile proteins, glycogen, ATP and other substances important for contractile activity in them decrease. After the resumption of normal work, muscle atrophy gradually disappears.

Systematic intensive work of the muscle leads to an increase in the mass of muscle tissue. This phenomenon is called working muscle hypertrophy. Hypertrophy is based on an increase in the mass of the protoplasm of muscle fibers, leading to their thickening. This increases the content of proteins and glycogen, as well as substances that deliver energy used in muscle contraction - adenosine triphosphate and creatine phosphate.

Apparently, in connection with this, the strength and speed of contraction of a hypertrophied muscle is higher than that of a non-hypertrophied one.

The increase in muscle mass in trained people, in whom many muscles are hypertrophied, leads to the fact that the musculature of the body can be 50% of body weight (instead of the usual 35-40%).

Hypertrophy develops if a person daily performs muscular work for a long time that requires a lot of stress (strength load). Muscular work performed without much effort, even if it continues for a very long time, to muscle hypertrophy does not lead.

The opposite of working hypertrophy is muscle atrophy from inactivity. It develops in all cases when the muscle for some reason loses the ability to perform its normal work. This happens, for example, with prolonged immobilization of the limb in a plaster cast, with a long stay of the patient in bed, with transection of the tendon, as a result of which the muscle ceases to work against the load, etc.

With atrophy, the diameter of muscle fibers and the content of contractile proteins, glycogen, ATP and other substances important for contractile activity in them fall sharply.

With the resumption of normal muscle work, atrophy gradually disappears.

A special type of muscle atrophy is observed during muscle denervation, i.e., after the transection of its motor nerve.

With muscle atrophy, their tissues are weakened and reduced in volume. Muscle atrophy can occur as a result of inactivity, malnutrition, illness or injury. In most cases, atrophied muscles can be strengthened through special exercises, diet, and lifestyle changes.

Steps

Part 1

What is muscle atrophy

Learn about what muscle wasting means. Muscular atrophy is a medical term that describes the reduction in muscle volume and their disappearance in a particular area 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 are used very rarely, as a result of which muscle tissue degrades, contracts and becomes damaged. This usually occurs as a result of injury, a sedentary lifestyle, or an illness that prevents certain muscles from working.

• 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 suffering from eating disorders such as anorexia.
• This type of muscle atrophy can also be observed in people who have a sedentary job, as well as in those who are physically inactive.
• Severe injuries, such as damage to the spine or brain, can leave a person bedridden and result in muscle atrophy. Even less severe injuries, such as a broken bone or torn ligament, 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 inflammation of the joints, and osteoarthritis, which leads to weakening of the bones. With these diseases, movements are often accompanied by a feeling of discomfort, pain, or even become impossible, which leads to muscle atrophy.
• In many cases, dysfunctional muscle atrophy can be reversed by strengthening and building muscle through increased physical activity.

1. Learn about the causes of neurogenic atrophy. Neurogenic muscular atrophy occurs as a result of 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 load on the muscles. The following diseases often lead to neurogenic atrophy:

   Recognize the symptoms of muscle atrophy. 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, reduction in their volume.
   • The skin surrounding the affected muscles appears flabby and drooping.
   • Performing activities such as lifting various objects, moving the atrophied area and exercising is associated with difficulties, although there were no problems with this before.
   • Pain in the affected area.
   • Back pain and difficulty walking.
   • Feeling of stiffness and heaviness in the damaged area.
   • It can be difficult for a person without medical education to determine the symptoms of neurogenic atrophy. The most obvious symptoms of this type of atrophy include slouching, stiffness of the spine, and limited mobility of the neck.

2. If you think you have muscle atrophy, seek medical attention. If you suspect muscle atrophy, try to consult your doctor without delay. 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 your muscle atrophy, your doctor may recommend that you see a physical therapist, dietitian, or personal trainer who can help you improve your condition with specific exercises, diet, and lifestyle changes.

   Find a personal trainer or physical therapist. Although you can do some exercises on your own in an attempt to stop muscle wasting, it's best to do it under the guidance of a qualified instructor or trainer to make sure you're doing it right.

   • The trainer will begin by assessing your physical condition, after which he will teach you special exercises that allow you to strengthen and build muscles in the atrophied area. He will evaluate the effectiveness of training and, if necessary, correct them.

3. Start with small loads, gradually increasing the intensity. Since most people with atrophied muscles start exercise after a long period of low physical activity, you should start with small loads. Remember that your body is not as strong as before atrophy.

   Start with aquatic exercise or aquatic rehabilitation. Swimming and water exercises are often recommended for patients recovering from muscle atrophy, as this type of exercise helps reduce muscle pain, quickly tone atrophied muscles, restore muscle memory, and relax damaged muscles. Although these exercises are best performed under the guidance of a specialist, below are a few basic steps to start your workout with.

4. Walk around the pool. After going into the water about waist-deep, try to walk in it for 10 minutes. This safe exercise helps to develop the muscles of the lower body.

   • Over time, increase the duration and depth.
   • You can also use an inflatable ring, paddle or water dumbbells for more water resistance. These devices will help you strengthen the muscles of your torso and upper body.

5. Perform knee raises in the pool. Rest your back against the wall of the pool, 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 a change of leg.
   • Increase the number of repetitions over time.

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

   • For an easier version of this exercise, place your hands on the edge of the pool, spreading them shoulder-width apart. Then, bending your elbows, lean towards the wall of the pool.

7. Move on to bodyweight exercises. As you progress, add ground-based bodyweight exercises to your workouts.

   • Beginners can start with 8-12 repetitions of the exercises below. These exercises are aimed at developing the main muscle groups.
   • To strengthen atrophied muscles, do these exercises three times a week.

8. Learn 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 down on an imaginary chair. After holding this position for a few seconds, straighten your legs, returning to the starting position.

   • Keep your balance on your heels and make sure your knees don't go forward past your toes.

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

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

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

    • Stretching your legs out in front of you, slowly slide forward, leaning 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 lower yourself, firmly hold onto the edges of the bench with your hands.

11. Fulfill basic abdominal exercises . To do this, lie on 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 tensing your abdominal muscles.
    • Hold this position for a few seconds, then lower yourself back and repeat the exercise.

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

    • The bench press can be done with expanders. Lying on your back on a bench, stretch the expanders in front of you, as if lifting dumbbells up.
    • Start with lighter expanders. Feeling 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. Complement the above exercises with aerobic exercises, which also help strengthen atrophied muscles. Try to do regular walking and other cardio exercises.

    • Start with a 10-15 minute daily walk. Gradually increase the 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 . After each session, stretch your muscles to increase their range of motion. Spend 5-10 minutes stretching your muscles after each workout. You can stretch the muscles and separately from training.

    • Try to stretch all the major muscle groups, giving each for 15-30 seconds.
    • Start by stretching your back and upper body. Then move on to the muscles of the neck, forearms, wrists and triceps. Do not forget about the muscles of the chest, abdomen and buttocks. After that, work on the muscles of the thighs, ankles and feet.

15. Learn some special stretches. Below are some exercises for stretching individual muscle groups.

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