In the human body can count about 600 muscles, which are usually classified according to the following criteria:
- Depending on the shape distinguish long, short and wide muscle.
- Depending on the direction of the muscle fibers are distinguished simple muscles with straight parallel fibers and pinnate muscle with oblique fibers. Pinnate muscles can be attached to the tendon on one or both sides.
- Depending on the function distinguish flexor - flexors, extensors muscles - extensors, adductors - adductors, abductors muscles - abductors, the rotator cuff - rotators, raising muscle - levator that drive muscle - depressants, muscle compression - sphincters, expanding muscle - dilators, straining muscles - tensors and straightening muscles - erectors.
- Depending on the location of the muscles may be superficial or deep, internal or external, and others.
Muscle tissue can be of two types: smooth and striated. Striated muscle tissue, in turn, is divided into cardiac and skeletal tissue.
Any muscle consists of two parts: a body part or an active and a passive or tendons, whereby the muscle is attached to the bones. Each muscle group is contained in the fascia - the special membrane of connective tissue.
2. Work the muscle
The main feature of the muscles - the ability to shrink as a result of the influence of nerve impulses. Muscles almost do not stop working, because they continually affects the sympathetic nervous system. Muscle condition called tone. So that the muscles in good tone, they need constant exercise. When this increase in volume and weight of muscle tissue is more conducive to static rather than dynamic loading.
3. Power muscles
Muscle growth is impossible without proper nutrition. The main building blocks of muscle tissue are proteins, therefore it is necessary to include in the menu cooked or baked meat and oatmeal, the taste of which can be improved with the help of natural and mineral supplements as dried fruit, honey and nuts. In this case, it is desirable to eliminate from the diet of fatty, spicy and savory dishes, such as kebabs. From plant foods is good to use apples as they are rich in iron. Excellent source of iron is also a chicken broth.
4. Pain in the muscles
After the initial training, focused on the development of specific muscle groups, you may experience pain Post-Workout. But should not be afraid, because this phenomenon is normal. Culprit pain is lactic acid, which is formed by the decay of glucose in a lack of oxygen. Body simply starts the "mechanism of inflammation," causes a strong flow of blood to the muscles. In the end, you start to feel pain, perhaps even very strong. But to cope with such pain is not difficult. Help massage or light gymnastics. Well-trained muscle rid of lactic acid is much faster and therefore much less ache. Therefore, training with pleasure and, more importantly, all the time!
5. The differences between female and male muscle tissue
Muscle mass is genetically less women than men. A major role in a woman's body plays adipose tissue, 25% of the total body weight. In men, the same indicator is typically 15%. Rapid muscle growth in women and is not conducive to the main female hormone - estrogen, and low levels of the male hormone testosterone. Therefore, if we are talking about natural building and building muscle mass without the use of special additives and hormones, women have to spend more time.
6. Factors affecting the growth of muscles
To build up muscle mass affects the type of metabolism, which depends on the features of a constitution.
For example, women have Endomorphs small stature and wide hips. Any woman with the body type, if desired, be able to reduce the percentage of body fat, but to earn the title of champion in bodybuilding it will be quite difficult.
The vast majority of the models graced the pages of magazines are ectomorph. They are characterized by high growth, low on the nature of percent fat, narrow joints, as well as long arms and legs.
Natural predisposition to build muscle are women mesomorphs. They have athletic body and a reduced level of fat.
In addition, there is a combined body type - ectomorphs a pronounced tendency mesomorphic.
7. Contraindications to strength training
Relatively recently, doctors claimed that weight training may adversely affect the heart. Currently, the example of an American patient clinics has been proven that exercise power only to improve the appearance, but also to treat many diseases. In addition, the exercises with weights are excellent prevention of common diseases such as hypertension, diabetes and obesity.
However, contraindications to perform strength exercises do exist. Increased physical activity should be avoided for people suffering from severe hypertension, arrhythmia and asthma. It is also worth to refrain from exercises with weights after suffering a heart attack. Woman awaiting the birth of a child, can not deal with the bar, but they are not counter-force training on simulators with backrest.