How to exercise small muscle groups
In muscle exercise, many people are used to classifying muscles. The simplest classification is large muscle groups and small muscle groups. Small muscle groups are muscles in parts such as arms, waist, abdomen and shoulders. Some people practice these muscles every day in order to have good exercise results. Can small muscle groups practice every day?
Can small muscle groups be practiced every day
It is not recommended to practice every day.
It usually takes time for normal muscle groups to recover after exercise. This is because muscle fibers will be slightly damaged during muscle exercise. Adequate nutrition and rest will restore these fibers and even make them stronger. The training interval of the same muscle group is to ensure the recovery of damaged muscle fibers.
Although it is said that the recovery time of small muscle groups is shorter than that of large muscle groups such as chest, back and legs, it will take at least 24-48 hours to fully recover. It is obviously unwise to invest in the next training when the muscles are not fully recovered. In that way, even if you practice every day, you may not grow muscles and cause muscle fatigue, strain and other injuries.
In addition to the practice of large muscle groups, small muscle groups can also get exercise, so there is no need to specially arrange projects to practice every day.
What's the harm of practicing small muscle groups every day
Excessive muscle exercise will lead to muscle fatigue, even strain, and severe pain around the muscle. You can touch the cord like hard mass formed by muscle tension with your hand, with obvious touch pain, local swelling, limited activity, and even unbearable pain.
Muscles don't grow
The small muscle group will be stimulated during the exercise of the large muscle group. If the training is specially arranged every day, there will be excessive exercise, and the muscles may not be able to fully recover and grow.
Affect the exercise effect of other muscles
If you exercise small muscle groups every day, excessive exercise and small muscle group fatigue will lead to insufficient strength in large muscle group exercise, affect the fitness effect and delay the fitness progress.
Small muscle group, do it once a few days
The muscles of the same part should be practiced once every 1-2 days, about 3 times a week.
Because small muscle groups need at least 24-48 hours of recovery time, it's best to practice the same muscles every 1-2 days, about 3 times a week. For example, if you practice the shoulder on Monday, don't practice on Tuesday, you can practice the calf muscles, and then arrange the shoulder muscles on Wednesday or Thursday. The specific can be adjusted according to their actual situation and exercise plan.
How to practice small muscle groups
Practice the big muscle group first, and then insert the small muscle group together.
Fitness novices generally practice large muscle groups first, such as chest muscles, latissimus dorsi muscles, thigh muscles, etc. Practice for about a month or two. After the body strength is improved, insert small muscles and large muscle groups to train together, which will make the large muscle groups drive the growth of small muscle groups. If you practice small muscle groups at the beginning, the effect is not so good.
What should we pay attention to when exercising small muscle groups
1. Train 3-5 days a week, of which 3 days can be three major muscle groups, and the small muscle group follows the large muscle group.
2. At the beginning of exercise, don't focus on muscle growth. Do a good job in movement, ensure the quality of exercise and lay a good foundation.
3. While exercising, pay attention to a reasonable diet and eat more foods rich in high protein and carbohydrates, which can help muscle growth.
4. Don't forget to warm up and relax before and after exercise, which can not only avoid sports injury, but also relax muscles and enhance the effect of exercise.