After the fitness, I always feel that the left and right arms are not uniform, the movements can't be done consistently, and the body shape is like the left arm is not as strong as the right arm. How can this be improved?
In fact, fitness is not the cause of muscle asymmetry, mostly caused by long-term participation in physical exercise or living habits. In general, people are used to playing with the right hand (the left-hander is just the opposite), playing heavy objects, etc. Over time, the absolute strength and endurance of the right arm will be slightly larger than the left arm, the deltoid, biceps, triceps of the right arm or The pectoralis major connected to it will be stronger than the left side. Also, due to the fact that the left leg is used as the support point in the exercise, the probability of the left leg being wider than the right leg is also much greater.
However, targeted exercise in the gym can effectively improve this situation, so that the muscles on the left and right sides tend to be symmetrical. Let's talk about specific measures.
1. Asymmetrical arms (biceps, triceps)
This is the most common phenomenon, you will find that many tennis players hold the racket's arm significantly stronger than the other arm, which is undoubtedly the result of a fuller exercise with the racket's arm. Both the head and the three heads are muscular and the lines are obvious.
Try to use one-armed exercise when exercising, and the stronger one for the weaker arm, so that its strength and circumference gradually follow the other arm. Therefore, the exercise of the two ends of the curling try to use the oblique dumbbell dumbbells, the triceps flexion and extension of one arm.
2. Asymmetrical pectoralis major
Many people have more or less asymmetry, but a few people will be obvious. In fact, because the strength of the arms is inconsistent, when exercising the pectoralis major, the weaker side (for the right right scorpion, the left side is weak) will reach the limit first, so the left chest is not enough. The large muscles are more deeply stimulated and thus more developed.
Therefore, I would like to try to exercise more muscles on the side of the pectoralis major muscles, but the pectoralis major muscles are not as easy to separate and exercise as the arms, so it is necessary to use some brains to find ways to stimulate the weaker pectoralis major muscles.
For the pectoralis major muscle exercise, in order to change the intensity of the stimulus and the quality of the action. When benching, one arm is fully extended and the other arm is slightly bent, or one arm is stretched straight to the other and then straightened, which will affect the balance of the muscles of both arms due to different stimulation strength. When the double-armed arm is stretched, the center of gravity of the body is slightly biased to one side, which will change the force angle, thus affecting the coordinated development of the pectoralis major and deltoid muscles on both sides. In short, I want to find a way to put the load center on the weaker side to give priority to exercise.
In addition, there are many methods such as one-handed push-ups and the weaker side of the muscles when pushing the dumbbells (the strength is the strongest). It is also possible to increase the load a little.
3, asymmetrical legs
In general, leg muscle asymmetry is still very rare, and even if it is asymmetrical, it is easy to use the isolated exercise method to exercise the weaker side regardless of the thigh and calf.
Squat is a more common method of practicing legs. Many friends will unconsciously move to the left or right when they do barbell squats. After this time, the muscles you often use will be more developed. This is the barbell depth. One of the shortcomings of è¹² is that many people are not aware of it. For the adjustment of the legs, for example, the left leg is more developed than the right leg. If you want to strengthen the right leg, the method is very simple. You can add some unilateral movements and practice some right legs separately. You can add 3 groups after the squat. The weight of the single leg is on the bench, giving more stimulation to the right leg and promoting the development balance between the left and right ends.
Standard action: Put the barbell behind the neck, grasp the barbell with both hands, the body is straight, the eyes are straight ahead, and the feet are shoulder-width wide. Kneeling slowly to the thigh parallel to the ground or slightly below the knee, after holding, the quadriceps and other contraction force, kneeling and knee extension to restore. Movement rhythm: 2-3 seconds, 1-2 seconds, 2 seconds.
4, asymmetric abdominal muscles
Many people often refer to the asymmetry of the abdominal muscles. The abdominal muscles are actually a whole piece. They are separated into 6-8 pieces by the diaphragm. These shapes vary from person to person, so it is impossible to be absolutely symmetrical, even if the asymmetry is It's hard to adjust, so you don't have to worry about it. During exercise, the amount of training on the side of the roll is quite the same. It is also a good way to twist the belly. The air brake is the best exercise method.
Air brakes: lying on the floor, the lower back close to the ground. Put your hands on the side of your head and open your arms. Lift your legs and slowly move your bike. Exhale, lift the upper body, touch the left knee with the right elbow joint, hold the position for 2 seconds, then restore. Then touch the right knee with the left elbow joint for the same 2 seconds, then slowly return to the starting position.
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