Fitness is equivalent to practicing muscles? Does your body only need muscles to exercise?
The understanding of the one-sidedness of the fitness word will directly lead to the disorder of the training plan and the error of the training method. If the fitness is just to satisfy the satisfaction of the big muscles, then the muscles will be fine.
On the road to the pursuit of large muscles, the weight of the abuse itself is inevitable, but at the same time your body's flexibility may be devastated.
People who are obsessed with muscle tend to focus on weight-bearing and resistance-strength training, but they practice their muscles as dead muscles.
Performance of dead muscle man
The upper arm clamps the body, and the range of forearm abduction is small (sometimes the deltoid anterior bundle is too tight and painful).
When you are too deep, your upper body is leaning forward, your heels are lifted, and you can't kneel (the hips, knees, and ankles have poor flexibility).
The butterfly stretch feels very painful (the lumbosacral muscles and the adductor muscles are too tight).
Telling the truth, in addition to muscle, your body has a lot of room for improvement, such as flexibility training.
Flexibility definition
The maximum range of activity of the body joints, genes, gender, and age may be factors that affect flexibility. In addition, training content, intensity, and muscle tension can also affect the range of joint activity.
Tragedy with limited range of joint activities
Back: often practice the back, leading to the main muscles of the muscles - the latissimus dorsi muscles are too tight, which may cause the scapula to shift and protrude.
Shoulder: Pectoralis major, chest muscles are too tight, the posterior bundle of the deltoid muscle, the lower bundle of the trapezius muscle is relatively weak, resulting in a rounded shoulder hump in a relaxed state. The pectoralis major and latissimus dorsi are too tight, causing the arm to be unable to straighten or the fingers to touch the top of the head when the hand is lifted over the head.
Hip: often doing hip flexion, deadlift, and kicking, which also causes the front side of the thigh (the iliopsoas), the back of the thigh (the hamstring), and the buttocks (the gluteus maximus, the gluteus medius, and the piriformis). ) too tight.
It is very difficult to do butterfly stretching and straight leg touching toes. For example, squats and unconsciously erect the upper body and lift the heel because the hip and hip muscles are too tight and the flexibility of the hip is worse.
In the long run, heavy weight squats will pass on some extra pressure on the knees.
For those who focus on lower limb training, the flexibility of the hip is especially important to avoid unnecessary injuries, especially knee injuries.
Action to improve hip flexibility
Alternating iliopsoas stretching
Hamstring stretch
Buttock stretching
So on the road to the pursuit of big muscles, you need some flexibility training as a lubricant to avoid really practicing yourself as a dead muscle man.
Extended reading
The backhand touch of the red network has touched the belly button and the backhand clip phone challenge. It does not reflect how thin you are. The real challenge is actually your body flexibility.
I want to touch the navel with my backhand:
Relaxation of the latissimus dorsi, the deltoid toe, and the pectoralis major
Want to clip the phone behind:
Relax the deltoid toe, pectoralis major, pectoralis minor muscle flexibility
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