Does strength training stiffen muscles and slow movement?

Only physical trauma caused by eagerness or overtraining can make muscles stiff. Of course, relaxation activities after training are also essential.

If you regularly perform systematic and reasonable strength training, not only will the muscles not be rigid, but it can also increase the elasticity of your muscles and ligaments.

For example, bodybuilding superstar Arnold Schwarzenegger is much more flexible than many middle-aged people. As for strength training, it is even more implausible that people become sluggish because powerful muscles contract faster.

This is the reason why athletes, in any event, have to carry out various strength training.

How to deal with muscle soreness after strength training?

The first is to keep up with recovery methods. For example, perform timely stretching of the exercise area during the training interval, jog for a few minutes after training, and fully relax, such as doing positive drape, self or mutual massage, reasonable nutritious diet, and then taking a bath with alternating hot and cold water.

If there is only soreness and swelling and not the pain and numbness after a serious injury (this is what you can distinguish by proprioception), you don’t have to stop training completely. You can reduce the load or change the exercise site because moderate exercise and active rest are more Conducive to the elimination of muscle soreness.

As you adapt to strength training, you may gradually “get proud of this soreness. Because it shows to some extent that your training is effective and you are improving day by day.”

If you always maintain a load without increasing, the soreness will gradually disappear, which means that you have reached a certain level of training. At this time, most people’s choice is to consciously increase the weight, of course, some people will continue to maintain this load because they are very satisfied with the current situation.

In fact, as a light equipment cross-training of various parts often used by bodybuilders, the problem of muscle soreness can be better alleviated by itself.

How to correctly understand the muscle response in different periods of strength training?

The muscles must have a certain reaction when they first contact strength training. This is caused by some muscle fibers being in the recovery process after being disrupted or some muscle fibers being slightly strained.

Don’t worry, this is the inevitable result of your muscles being forced to perform actions that are different from daily life. This is the process of “training → minor injury → repairing growth → retraining” that strength training must go through.

If the body does not respond, the muscles will not become stronger. There is another saying: the body’s response is to eliminate a substance that causes fatigue-“lactic acid”. Its accumulation in the muscle tissue not only reduces the ability of muscles to work but also makes them feel sore.

In fact, no matter what the reason is, every bodybuilder will have some muscle “swelling, fever, and swelling” in the early stages of training. This is normal.

In the middle and late stages of strength training, you will feel the soreness that exercise brings to people, just like the state of being slightly drunk after drinking. It is appropriate to apply the phrase “pain and happy”. As long as the recovery means can keep up, it will not There will be problems.

But if you really feel “pain”, it is necessary to distinguish whether it is the “ache” that the muscle can recover normally or the pain after a sprain or contusion. If it is the former, you can moderately reduce the exercise load, if it is the latter, you should stop training on the injured part and seek medical attention in time.

Some bodybuilders believe that minor injuries are not a major problem, and training with injuries in order to maintain the unrealistic so-called systematic training will result in aggravated injuries.

If the phenomenon of numbness appears from the proprioception, this is a sign and sign of a very serious injury. You must go to the hospital for diagnosis and treatment, and then train after recovery.

Of course, for most bodybuilders, it is very rare to have a feeling of “swelling”, because you are using the method of fitness exercise, you are not a weightlifter or a bodybuilder.

Will women become stronger after strength training?

Many women have the idea that strength training will make them as thick and strong as a bodybuilder, and it is not too much to describe the discoloration of strength training.

In fact, even if a man wants to have the body type of a bodybuilder, if he does not experience the hard training and the unacceptable diet “tonic”, the hard-to-reach muscle hypertrophy is derived from the secretion of testosterone, the physiological characteristics of women themselves. , For example, testosterone, the male hormone level is not high, but the percentage of body fat is relatively high, which determines that it is difficult for women to become strong in strength training.

What’s more, different training methods give people different reactions. As long as the correct training method is adopted, the increase in muscle strength will not be accompanied by obvious muscle mass or hypertrophy.

Especially when you do not set the maximum strength of your muscles as your training goal, low-weight and multi-repetition training will only better improve the endurance of the muscles, make the muscles strong and elastic, and will not develop the volume of the muscles. The way to increase muscle volume is to perform heavy weight training with fewer repetitions.

Therefore, women do not have to worry about the thickening of their muscles when doing strength training. It just changes the shape of the muscles and makes you more fit.

“Once you don’t have strength training, people get fat easily.” Is this view correct?

This view is wrong. So why does this phenomenon occur? This is mainly due to the fact that the daily calories burned after you stop strength training have been reduced, but the amount of diet has remained the same. For a while, I didn’t want to eat too much) and consumed more calories.

Excess calories will turn into fat and accumulate in the body, and your weight will increase invisibly. In fact, if you can pay attention to dietary regulation, especially the temperance of dinner when you do not insist on strength training, you will find grace after strength training. The body shape can be maintained for a long time, and the rebound is very slow.

By the way: Some people think that muscles will become fat after stopping strength training. This is also wrong because muscle and fat cannot be converted to each other.

After stopping training, the muscles will only gradually fade, but they will never become fat.

As for the reasons for fat growth, as mentioned earlier, if you can moderately adjust your diet, for example, reduce your dinner intake by half, the situation will be much better.

All actions in this article are designed on the basis of full consideration of female physiological characteristics and strive to be safe, simple, effective, and time-saving.

Carrying out this kind of strength training can bring you health and beauty without any side effects. It is best to complete the listed actions in sequence at one time when exercising each part. The three parts of face, neck, and abdomen should be practiced 3 times a week;

For other parts, you can choose 1 to 2 free combinations every day. Please be assured that even if you train 4 parts a day, it will not take more than 20 minutes.

Does strength training make people not grow longer?

It is the wish of every parent to hope that the child will become a dragon and hope that the daughter will become a phoenix. Since small-level weightlifters are not tall, most people think that strength training will make a person shorter. But what is the actual situation? Scientific practice tells us that after several years of special strength training, 100% of children are taller than their father’s height; ossification proceeds at a normal speed.

Then why are the small weightlifters not tall? The reason for this phenomenon is that from the perspective of sports biomechanics, people of the same weight with five short statures (lower stature and short limbs) have short moments and a low center of gravity, which is conducive to lifting more weight. Become a favorite of weightlifting coaches.

For a male (10, 11-24 years old) and female (9, 10-23 years old) adolescents who are in adolescence, that is, the period from the beginning of growth spurt to sexual maturity, they should develop small muscle groups and extensor muscle strength, such as Exercises to stretch limbs, bounce, and use one’s own weight; useless heavy load, single training to promote the overall and balanced development of muscles.

Frequent practice of the following movements is conducive to height growth:

1. Bend your arms around the ring and stretch your legs rhythmically. Control your waist and abdomen and make the upper body basically parallel to the ground. The arm ring should be as full as possible. Do 8~12 times.

2. When raising the heels, stretching and raising the heels, swing the arms upwards to straighten the body as much as possible. After the heels fall, the arms will naturally swing back and bend the knees slightly and the hips. Complete 8-12 times in a row.

Suspension swing and drape Pay attention to the horizontal bar with both hands but should be as relaxed as possible below the waist. The suspending pendulum swings clockwise and counterclockwise 4 to 6 times and then hangs for 20 to 30 seconds. 5) Do not practice vertical jumping on hard ground such as concrete. When landing, pay attention to bending your knees to cushion, and try your best to jump up 10 times.