Pay Attention to 4 Key Movement Details When Exercising to Effectively Improve Fitness Results
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As the saying goes: details determine success or failure.Sometimes, a grain of sand in a shoe can ruin your ten thousand li journey.A butterfly flapping its wings can cause a tsunami. Similarly, the same principle applies to fitness training. We often say that when we train, we need to pay attention to the details of our movements. So, what exactly does 'movement details' encompass?
Today, let's explore the specifics of movement details with you.
Movement details mainly include exercise selection, variations, movement speed and rhythm, and our breathing. We're primarily focusing on muscle training here.
1. Target Muscle and Exercise
Every exercise is targeted at a specific muscle group. Therefore, before selecting an exercise, we must first clarify which part of the muscle we want to train. The weight and intensity we choose should also be consistent with the goal.
Generally speaking, 1-5RM is for strength training, 8-12RM is for muscle building, and 15RM+ is for muscular endurance. Besides weight, another important element is exercise variation.
The best example is push-ups. We can use different variations to target different parts. A wider hand spacing – targeting the chest muscles, a narrower hand spacing – targeting the triceps.
2. Speed and Rhythm
I'm sure many of you have heard people in the gym saying, 'You need to slow down the upward movement and speed up the downward movement.' So, what is the appropriate degree of slowness? How fast should 'fast' be?
Regarding rhythm, we often use the expression 'slow up, slow down.' This generally refers to a two-second extension and a two-second contraction. The first '2' represents the eccentric contraction time, '0' represents the isometric contraction at the low position. The second '2' represents the concentric contraction time, and '0' represents the isometric contraction at the high position. Simply put, we can use this method to control our movement rhythm.
3. Breathing Rhythm
Rhythmic breathing is also an important aspect. Breathing irregularities can affect our performance. A common practice is to exhale during the upward movement (concentric contraction) and inhale during the return (eccentric contraction). We must remember not to hold our breath for extended periods, because prolonged breath-holding is dangerous, but we can hold our breath when performing heavier weight exercises to generate more power.
4. Muscle Proprioception
Muscle proprioception is complex. Here, I simply summarize it as the ability to use a particular muscle. That is, the better our muscle proprioception, the more focused we can concentrate our muscle activation.
For beginners, this may not be so important, but for experienced players, improving muscle proprioception is key to breaking through plateaus.
The above points are the movement details we need to pay attention to when training. These concepts are broken down from the overall concept, and I hope you can reflect on them.
