Why can muscles shape the body?

When you see other teenagers growing up with straight heads and necks, well-proportioned limbs, tall and brave torsos, do you also think of letting your children grow a good figure?

At this time, let’s take a look at the production of bonsai. The craftsman who makes the bonsai binds the twigs of the small tree with a small rope to make it buckle. After the twigs are mature and shaped, the ropes are lifted and the bonsai is formed.

Can the human body shape also use this binding method? The answer is yes because the muscles of the human body will be like small ropes that tie up small trees, producing a certain amount of strength, constantly shaping the body. The muscles of the person are all over the body, maintaining muscle contraction force for each part of the bones and joints. Power balance.

Take the trunk muscles as an example. The muscles that rotate back and forth, left and right, and left and right of the trunk are balanced, and the muscle contraction force is also balanced. When moving in a certain direction, some muscles contract tense, and some relax.

For example, when the body bends forward, the rectus abdominis and iliopsoas muscles in front of the body tensely contract, while the sacrospinous muscles on the back relax. When the body is not moving in any direction, the muscles in all aspects of the trunk area are in a relatively relaxed state. This muscle relaxation is not completely complete, but each maintains a certain degree of muscle contraction tension, so that muscle strength acts on the bones and bones. Joints, to maintain and stabilize the bones and joints in the body, that is, to maintain the body posture.

Functional is due to poor posture, single and incomplete exercise, which makes muscle strength imbalance and causes body shape changes. As long as the muscle strength is adjusted through exercise and the imbalance of muscle strength is changed, the body shape will be corrected.

There are roughly three reasons for skeletal body shape changes: one is congenital, such as congenital spinal deformity, hip dislocation, etc.; the other is pathological, such as juvenile osteochondrosis, rheumatoid arthritis, etc.; the third is muscle The force balance is out of balance and not corrected in time. Over time, the bone has undergone osseous changes, leading to changes in body shape.

There is still a way to deal with skeletal changes that lead to changes in body shape. Except for a few more serious cases requiring surgical correction (such as scoliosis, congenital dislocation of the hip, sequelae of polio, etc.), most of them can be exercised in a targeted, planned, and step-by-step manner, using muscle morphology. Change and make-up.

Simply put, like clay sculpture and sculpture art, make your muscles higher, lower, bigger, smaller, wider or narrower, to shape and compensate for body defects.

But this method requires scientific design and a long period of exercise to complete. For specific correction methods, please read the relevant orthopedic articles in this book.

How do men exercise pectoralis major correctly?

The full, swollen pectoralis major will give men a rough, burly, and robust style. However, some young men exercise the pectoralis major one-sidedly and single-sided. As a result, although the front chest is bulging and the muscles are plump, when viewed from the back, the shoulder blades protrude like a “back of ape.” This phenomenon is the result of the one-sided and single exercise of the pectoralis major, which causes the muscle strength of the front and back of the chest to lose balance.

Specifically: the pectoralis major muscle is too strong, pulling the humerus along with the scapula forward, while the rhomboid muscles and trapezius muscles on the back are less powerful than the pectoralis major muscle, and there is not enough strength to pull the scapula in a flat position on the chest and back. So it protrudes. The back looks raised and uneven after putting on clothes.

All human movements are related to muscle contraction. The pectoralis major can make the upper arm bend forward and lift adduction, and internal rotation, and it can also pull the torso closer to the arm. We are watching the ring athletes do cross support and press back from the cross support position to a horizontal support. This is the action of the strong contraction of the pectoralis major muscle pulling the torso closer to the arms.

It is easier to have developed a pectoralis major. The swinging arms flexion and extension on the parallel bars, push-ups, pull-ups, bench presses, barbells, and repeated and forceful adduction movements on the joint equipment can develop the strength and increase of the pectoralis major. The size and shape of the pectoralis major muscle, but in order to prevent the scapula from moving forward and uplift, you should exercise the rhomboid muscles and trapezius muscles of the back while exercising the pectoralis major muscle.

In this way, the front and back muscle strength can be developed in a balanced manner to balance the muscle strength and prevent the scapula from moving forward and protruding. What are the methods for developing rhomboid and trapezius? First of all, it is clear that all the movements of raising the chest and backing the shoulders are the result of the contraction of the rhomboid and trapezius muscles.

Do chest expansion exercises with a spring tensioner, do chest expansion exercises with two-handed dumbbells, bow forward (bend forward) with two-hand dumbbells do side-lift exercises, and do both arm abduction exercises with resistance on the joint equipment Chest exercises can exercise rhomboid muscles and trapezius muscles.

As long as you strengthen the rhomboid muscles and trapezius muscles while exercising the pectoralis major, you can not only view from the front of the body, the chest is raised, but also from the back view, the shoulders and back are also flat. This is a fit torso, coupled with clothing, has a free and easy temperament in the sense.

How can I widen my shoulders?

If a person has two symmetrical broad shoulders, it will not only make the person rich in health but also be upright and handsome in all kinds of clothing. Men are so women and even more so. Women need two broad shoulders more than men because women’s pelvis is wider than men’s. If a woman does not have a wide shoulder, it will protrude the width of the pelvis, appearing wider at the bottom and narrow at the top, which will affect your body shape. This not only loses health and beauty but also makes people appear clumsy in form.

Only when men and women have a body shape with a shoulder circumference larger than a pelvic circumference can they show a beautiful body shape. The difference between men’s shoulder circumference and pelvic circumference is between 14 cm and 30 cm, and the difference between women’s shoulder circumference and pelvis circumference should be between 4 cm and 20 cm. The shoulder width can also bring out the slender waist, so women with a wide pelvis should widen their shoulders to adjust their body shape.

It is not difficult to have broad shoulders. As long as you follow the scientific method and exercise perseveringly, you will surely have a satisfactory return.

The width of a person’s shoulders has a certain relationship with the width of the skeleton, but the skeleton is not the only decisive factor. Because there are muscles around the shoulders, and muscle growth is not restricted by age, as long as it can be grown through exercise stimulation, the shoulder width can be changed through exercise.

How to exercise? The outer muscle of the human shoulder is the deltoid muscle, and its size directly affects the width of the shoulder. Its main function is to abduct the upper limbs to the upper position like a big crane during contraction. When we usually do freehand exercises, the arms are raised horizontally by the deltoid muscle contraction force, which draws the two upper limbs from the drooping posture to the side-lifting position. This makes it clear that the upper limb abduction movement exercises the deltoid muscle.

It is far from enough to exercise the deltoid muscles only by lifting the two arms horizontally. You must hold dumbbells or other heavy objects with a certain weight in both hands, and repeatedly do the movements of raising both arms horizontally through abduction and one upward movement for a sustained and unremitting exercise In order to be effective. The following points should be followed during exercise:

1. The coordination of strength and density: strength and density are related to the weight of dumbbells.

Dumbbells are heavy, and they are reluctant and strenuous when holding the bell. They can only be repeated 1 to 2 times. This does not promote the rapid growth of muscles. But the weight is too light, you can easily hold the bell for dozens of times so that the density and the small intensity are not enough to stimulate the muscles, and the muscle growth is slow.

Therefore, it should be moderate when choosing the weight of the bell. How much is moderate? Generally speaking, it is based on personal strength. If you can do about 10 times with the bell in both hands, it is difficult to lift heavy objects, that is, the strength reaches the limit, and the weight is moderate:

2. Every time you exercise, try to reach the limit and try to lift 1 or 2 more. This will stimulate the muscles in a large amount, not only increasing the strength but also increasing the volume, thus widening the shoulders.

3. Exercise should be comprehensive and diversified. On the basis of comprehensive exercise, highlight the key points to widen the shoulders. This will make the body shape and posture more complete and healthy: 4. Measure your shoulder circumference every month and compare the growth of your shoulders. This will increase your confidence and perceive