#徒手健身, can you train muscles?#你是不是也有这样的疑问: Without equipment, can you really build muscles by relying on bare hand strength to exercise? Today we are going to talk about this topic.
First of all, freehand fitness can also make resistance movements, which can indeed build muscles. Many classic freehand exercises, such as push-ups, squats, pull-ups, etc., have elements that stimulate the muscles.
However, in order to train obvious muscle effects, in addition to choosing the right movements, you also need to pay attention to the effective strength of resistance, if the strength is too low, the muscles will quickly adapt to the action state, forming fatigue resistance, training at this intensity will only focus on the improvement of endurance, and have little effect on muscle strength and volume growth.
If you are a novice, doing freehand strength movements for a period of time can indeed improve a certain strength, and also make the muscles strong and powerful, and it is still okay to build the contour of the muscles.
However, if you only rely on manual muscle training for a long time, and there is no difficulty change in the movements, although the number of repetitions of the movements can increase a lot, and the endurance is also very strong, then the changes in muscle growth will not be large.
For example, doing push-up training can improve the pectoralis major, triceps and anterior deltoid muscles at a certain stage, but if you continue to do it for a long time, it may not be able to further improve the muscles.
In order to train muscles well, it is necessary to follow the principle of continuously increasing the intensity of training, to achieve continuous destruction of muscle fibers, and then continuous recovery, in order to exceed the original muscle gain, that is, the "overcompensation" effect.
Therefore, compared with machine fitness, freehand fitness may have limitations in some aspects, and the stimulation of deep muscles is not enough to continuously improve muscle strength.
Of course, this does not mean that you can't train your muscles with bare hands, and in the basic stage of fitness, consistent training can still be effective. In addition, in addition to the lack of gross motor skills, freehand fitness is a safe form of physical exercise.