I saw a lot of trainers blindly pursuing training weight in the gym.
And based on sacrificing the correct form of action
Don't forget all kinds of actions
Oh!
"I can do this weight!"
"Let me try!"
....
then
Those smart people
Often standing next to laugh and not speak
Or will be friendly to remind TA to give up
In fact, these people will achieve muscle growth, but the muscle gain efficiency is relatively reduced, and the risk of injury has increased significantly. Why bother?
Train safely and effectively
The most important thing is to learn to feel muscle contraction!
Fitness and strength
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If you are pursuing muscle growth
Line appearance
Then you have to train the muscles in the gym.
Instead of lifting weights
Those amphibious players can not be imitated by any individual!
for safety! Be cautious and careful!
We use the right weight and technique to train the target muscle group
The purpose is to make muscle growth
Adding weight is just a way to achieve this.
To learn to isolate target muscles
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In fact, it is impossible for a person to completely isolate a certain muscle.
No one can
But at least a certain muscle can be used to complete an action.
After you do bench press, will there be no feeling in the chest muscles, but instead three headaches for two days?
After trying to do a hard pull, the buttocks are still full of strength but the backache is 3 days?
These examples prove that you don't isolate the target muscle groups you want to train, but instead use other auxiliary muscles excessively.
what reason?
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Will not feel the contraction of the target muscle group, just want to complete the action;
Technical and posture errors;
The negative weight is too large, so the target muscle group is not strong enough to use other muscle assistance to complete the action.
In fact, it does not feel that muscle contraction will directly lead to the emergence of causes 2, 3! Because you don't feel the muscles, you don't know if you have used the target muscles, so you don't notice the technical and posture errors.
By the same token, because I don't know if the target muscles are tightened during the movement, I don't know if the weight is too big, and whether there are other auxiliary muscle groups to complete the movement.
How to learn to feel muscle?
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NO.1 understand what muscles are used in each movement.
And focus on the target muscle group
For example, the most important action of the riser is the latissimus dorsi. During the exercise, the latissimus dorsi muscle contracts and drives the humerus (upper arm) closer to the body, so the body rises upward.
When you are doing a pull-up, you should concentrate on the latissimus dorsi. When you are exerting force, you should feel that the latissimus dorsi is contracting. When the body is falling, you must feel the pull of the latissimus dorsi. In other words, you have to set it up. All the movements must think about the latissimus dorsi.
If there is no power to do the pull-ups, you must first train the high-level pull-down and learn how to feel the latissimus dorsi.
NO.2 initial training, choose weight, not light
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Please keep in mind that you should learn to feel the contraction of the target muscles, instead of just completing the movements, so the choice of weight is simply not to be heavy, which is especially important for beginners! That's why in the 8-week training program, I will deliberately explain the first two weeks, focusing on the muscle contraction in each shaping session.
Taking bench press as an example, many novices ask Xiaobian, why is the triceps first tired, but the chest muscles do not feel much. This is because the strength of the chest muscles is not enough to cope with the weight you choose, so in order to protect yourself, the body uses the triceps to help lift the weight.
This physical mechanism is very important because our body is designed to cope with sudden challenges and dangers. Imagine if you can only use the lower body when jumping high and the upper body to remain still, how high can you jump?
So, to learn to feel the muscles tighten, be sure to adjust the weight to your target muscles. If it is exceeded, you may be misled by the signals sent by other assisted muscles.
How to adjust the weight? trial! Slowly increase the weight from a small weight until you can not feel the muscle to muscle contraction of the whole movement, then you need to reduce the weight just now.
Metal Zipper
Metal zipper zipper belongs to one of the microphones refers zipper teeth made of copper, aluminum or copper-nickel alloy material produced zipper, resin zipper and Nylon Zipper compared in terms of, more durable, and more for jeans, jackets and backpacks.
Features: Rugged, higher cost
Divided according to the size: # 3, # 4, # 5, # 7, # 8 and so on, depending on the size microphone size zipper teeth change. Because it is often used in the jeans, jackets and backpacks, so its dimensions are larger zipper.
classification:
1. TYPE: closed zipper,
Opening zipper (detachable),
Double closed end zipper (X- zipper with double slider zipper with two opposite or O- double slider two opposite), double open end zipper (Inverse open detachable)
2. Mi tooth Material: Existing material type of aluminum, brass, copper-nickel alloy, zinc alloy. Color metal microphone teeth often as needed electroplated, such as aluminum plated microphone yellow teeth, tooth-plated brass microphone white, black nickel, bronze, red bronze, gold and other colors.
Metal zipper Composition:
And other similar zippers, metal zippers composition is formed by a cloth belt, microphone teeth, slider, limit codes.
Tape: Material generally fiber belt, cotton or polyester fibers with a belt, can choose different materials depending on the application.
Mi teeth: the market for the production of metal zipper and more aluminum, brass, copper-nickel alloy, zinc alloy and other materials made of, since the color on the metal zipper teeth are plated microphone up, if improperly stored, the teeth will turn black microphone clothing and would cause pollution. For microphone tooth copper alloy is prone to oxidation, so when you save to ensure a certain degree of ventilation, do not sealed, do not save in the moisture-laden environment, if necessary, have to use the moisture-proof paper or desiccant.
Slider: metal slider respectively bronze color, red bronze plating, white, yellow-plated, black nickel, black nickel, matte silver, under normal circumstances, the color of the metal slider requires a microphone with a metal zipper teeth the same color. According to regulations, common slider parameters are:
3 # metal slider opening height of 2.1-2.2mm, mouth wide as 4.55-4.65
5 # metal slider opening height of 2.7-2.8mm, mouth wide 6.0-6.05
Limit code: divided into upper stop (front yard) and bottom dead center (post code). The main role is to prevent the upper and lower retaining slider from microphone teeth.
Note:
In the garment washing or processing time, pay attention to:
A wool knitwear after being ironed, to ensure adequate cooling can after zipper packaging, otherwise,
After the metal zipper will react with steam generating, easy to change color. Second, in the clothing trade processing, it tends to remain certain chemical reagents, then it is easy to react and metal zippers. Therefore, prior to assembly of metal zippers, leather has been the need to ensure adequate for cleaning and neutralization.
remind
Since there are different zip adaptability in different environments, so in the selection and purchase of the zipper when you choose must inform the manufacturer of the zipper on the application in which products, and manufacturers have to inform you of the fastener component requirements, such as You can be a pin detection and so on. Further, generally prohibit the use of azo dyes in the composition, as the dyed fastener after contact with body induce certain diseases.
Maintenance tips:
First, the science of using a metal zipper:
1, when the metal Zipper Pull, it must be close to both sides of the tooth, must be aligned to the top, then head down the track holds metal zipper pull gently, not too much force to pull.
Metal zipper
Metal zipper (2)
2, when moving the metal zipper should be careful not to hem skirts or other debris caught in the metal zipper in order to avoid "crooked teeth", "belly", "off the teeth" and so on.
3, if the metal zipper astringent, not easy to pull, do not dead lift, put some wax or soap on top of a metal zipper, you can pull.
4, if the metal zipper teeth unilateral differences rope, wear loose hair, available in popular tiger clamp closed end of the metal zipper lateral gently clip, metal zipper immediately changed for the better, unilateral teeth together tight, no broken loose.
Second, to prevent metal zipper moisture, oxidation, rust and discoloration.
1, to avoid contact with the moist environment: because the metal zipper metal oxide due to the dip caused by tooth portion has a black phenomenon.
2, avoid contact with rubber band: Because rubber band itself contains sulfides, when bundled with rubber band metal zipper, metal chain teeth will have vulcanized phenomenon (black).
3, should be cleaned and dried after washing with water: because the fabric dye or residual chemicals and metal parts redox reaction, metal parts may cause discoloration.
Cause of Color Changes
a, copper alloy (copper-nickel alloy, copper, brass) made of metal zipper discoloration of reasons:
When used in the metal or hair products, metal zippers metal due to oxidation caused most of the teeth have a black phenomenon. This is because when the bleach manufacturing process of cooked skin leather woolen products agents on the process and remains in the product, the product gas can cause discoloration of the metal zipper.
Examples of chemical reactions: oxidizing bleach (H2O2) → black (CuO) or red (CuO2);
b, rubber bands bundle of metal zipper color reasons:
Rubber band itself contains sulfides, when the rubber band bundle metal zipper, metal chain teeth will have vulcanized phenomenon (black).
Chemical Reaction Example: excess gas sulfides or HS2 conditions → black [CuS]
c, contact with an acid or chromium compound causes discoloration.
Chemical Reaction Example: acidic compound and chromium compound [Cr2O3] → Black [CuO, red [CuO2] or blue [CuSO4].
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