What are the five fitness techniques that men must know?

　　Fitness not only builds a strong body, but also relieves fatigue and stress. So, what fitness techniques do men need to use during fitness?

　　1. The role of muscle relaxation

　　1. Increase muscle strength and promote muscle development

　　Muscle strength comes from the combined force of contraction of each muscle group when completing the movement. The coordination between each muscle group is the main factor affecting muscle strength. If the antagonist muscles cannot relax, the strength of the agonist muscles will be partially or even completely offset by the antagonist muscles. From a physiological perspective, muscle tension and relaxation are controlled by the cerebral cortex. When the agonist muscles contract with force, the antagonist muscles are in a relaxed state. ； After a muscle contraction ends, there should be a relaxation process before the next contraction. If the muscles only tense and contract blindly and cannot relax and relax well, it will be difficult for the muscles to be stimulated to a deeper level, and the human body's movement potential cannot be effectively utilized.

　　2. Reduce fatigue and avoid sports injuries

　　Tightly contracted muscles compress the blood vessels in the muscles, affecting blood flow. Once the muscles are relaxed, the blood circulation conditions will be greatly improved, the blood flow will be increased ten times more than when the muscles are tense, and the blood lactic acid content will be reduced, which plays an important role in alleviating fatigue and avoiding sports injuries.

　　3. Improve movement coordination

　　Relevant stimulation during exercise will cause a heavy psychological load on people, and the mind must be given constant opportunities to relax and adjust in order to better regulate muscle movement. For beginners, muscle relaxation can improve the flexibility and flexibility of muscles and joints, make the movements economical, easy, and have a good sense of rhythm, thereby speeding up the learning process of movements.

　　2. Methods to improve muscle relaxation ability

　　1. Cultivate muscle relaxation ability through preparatory activities

　　Preparatory activities should pay attention to flexibility exercises, and gradually improve the flexibility of muscles and joints through stretching.

　　2. Develop muscle relaxation ability through selected movements

　　Diverse movements can not only increase training interest, but also develop muscles in an all-round way.

　　(l) Combination of near and far. Muscle contraction pulls the bones to which it is attached to move. The position of one bone is relatively fixed and the other bone moves relatively. When the fixed point is on the proximal side, it is called near-fixation. For example, when bench pressing, the pectoralis major muscle is near-fixation. ； When the fixed point is on the far side, it is called distal fixation. For example, when doing push-ups, the pectoralis major muscle is distal fixation. When choosing actions, in order to improve the muscle relaxation ability, you can combine both long and short distances, such as practicing pull-ups and pull-downs together, bench presses and push-ups, etc.

　　(2) Combination of flexion and extension. The main thing is to train the antagonistic muscle groups together. This method can make the brain and muscles nerve The connection is continuously strengthened, effectively improving the muscle's ability to relax.

　　Antagonist muscles (muscles with opposite functions, such as biceps and triceps, pectoralis and latissimus dorsi, anterior and posterior deltoid, biceps femoris and quadriceps, etc.).

　　3. Develop muscle relaxation ability through movement exercises

　　The ability of muscles to relax is related to the ability to control movement. Therefore, during training, you must learn to control your movements as you wish.

　　(1) Combination of light and dark. 「"Ming" refers to the formal action, and "dark" refers to self-suggestion and silent recitation. During the practice, feel the feeling of "muscles hanging on the bones", take a deep breath, adjust your mental state, and combine your movements with your imagination.

　　(2) Combination of fast and slow. By doing movements slowly, you can consciously feel the tension, relaxation and exertion of muscles, etc., and pay attention to the details and differences of movements. For example, there is a big difference between the dumbbell pronation curl and the non-rotation.

　　(3) Combination of movement and stillness. Static contraction is combined with dynamic contraction, and concentric contraction is combined with eccentric contraction.

　　(4) Combination of light and heavy. The change of weight can make the practitioner feel the changes of muscles with the movement, pay attention to the consciousness of the subject's exertion, and achieve the effect of lifting light as if it is heavy and lifting as light as possible.

　　(5) Combine long and short. While paying attention to the thoroughness of the movements, consciously practice half-range movements to change the range of movements, and combine full-range movements with half-range movements.

　　(6) Telescopic combination. During the interval between groups, stretch the muscles being trained appropriately so that the tense and shortened muscles can be relaxed and restored in a timely manner.

　　4. Cultivate muscle relaxation ability through organizing activities

　　After training, you should carefully do relaxation and finishing activities, especially massage, to promote the expansion of muscle capillaries, accelerate blood circulation, improve muscle nutrition, eliminate fatigue, and accelerate muscle relaxation. If possible, you can take a warm bath to promote muscle metabolism, perfect the inhibition process of the nervous system, and help relax muscles.

　　5. Cultivate muscle relaxation ability through modeling movements

　　Method 1: Tend and contract certain muscles at will to maintain a certain part of the limb in a certain position, tense for 5 seconds, then completely relax this part of the muscle and let the limb fall completely； Or the body part remains unchanged, and the muscles in a certain part are consciously tense for 5 seconds and then completely relaxed. ； Take the initiative to tense and relax each muscle in turn, and experience the feeling of muscle tension and relaxation.

　　Method 2: Have your partner use words to instruct the muscles in a certain part to tense or relax. exercise The ability of the cerebral cortex to command the active and voluntary relaxation of muscles.

　　Method 3: Practice prescribed movements and optional movements regularly, even if you are not preparing to participate in competitions. Because posing is the best way to learn to control your muscles, not just strike a few poses. Sometimes you might as well create a few unique styling moves.

　　In addition to the above approaches and methods, it is also necessary to strengthen the study of sports anatomy knowledge, understand the structural characteristics of human muscles, be familiar with the expansion and contraction direction of the agonist muscles, develop the habit of focusing on the main muscle training, and strengthen the neural connections of the agonist muscles. In addition, the muscles of the whole body should be developed in a balanced and coordinated manner, so that the strength of the upper limbs and lower limbs, left and right sides, front and back, extensor muscles and flexor muscles should be equal. You must know that overdevelopment of muscles in one part is detrimental to the relaxation of other parts.