Mind -Space connection: The hidden weapon of strength training -Gymbeam -Blog

Every movement we make is activated by muscle contractions. Some muscles contract, others extend, and only their right cooperation will ensure that we run, run, raise or practice objects. All movements are controlled by the brain, which implies that the brain and muscles must be connected very well. So the existence of a connection between the brain and the muscles Tells us that this connection can also be important in terms of strength and muscle mass win.

How the connection with the brain -tilting connection works

Muscles without brain would simply be useless mass that takes our energy. Thanks Motor neuronsfor which are responsible Transfer signals from the brain to the musclesWe can perform the most complex movements. These work thanks muscle contractions. When training the connection with the brain gutter, it is important to concentrate on all movement phases:

• ConcentricWhen the muscle shortens and lifts the load
• EccentricWhere the muscle extends but is still under tension, the load brakes. The eccentric phase is often the one in which the most mechanical damage to the muscle occurs and leads to significant adjustment.
• IsometricWhere the length of the muscle does not change, but retains tension.

The communication between the muscles and the brain is bilateral. This means that the brain not only tells the muscles what to do, but the muscles also respond to the brain, so that the brain has an accurate overview of which muscles are active when and in which position. To communicate between the muscles and the brain, the human body uses the neurotransmitter acetylcholineThat is a kind of ‘messenger’ with a signal that a muscle must be activated. The more we use our muscles, the more acetylcholine is used by the neuromuscular connection And this connection improves. So with regular exercise it is possible to get better control over muscle contractions ^[1].

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Improving the connection with the brain cut

A study from 2018 by Brad Schoenfeld and his colleagues can give us a hint. The aim of this study was to determine how different strategies of Exercise focus to influence muscle During long -term strength training. The effect of conscious focus on target muscle contraction (mind-muscle connection) versus conscious focus on the overall movement was compared. The study consisted of 8 weeks of training with 30 untrained men. The result was that the focus on contraction led to a greater increase in biceps, but no quadriceps. Differences in strength were not statistically significantAlthough the trend indicated a greater strength when concentrating on the overall movement during bone exercises. The conclusion was that neuromuscular coupling can promote hypertrophy (increase in muscle mass), especially in the upper body ^[2].

In terms of strength training, the focus is on the connection with the brain gene set logical for isolated exercises such as the Biceps Deadlift. Complex exercises, such as the bench press or squat, require the involvement of a large number of muscles to perform the movement.

So how do we train the neuromuscular junction?

• Activation (disaster-up) series – Lightly tense and relax the target muscle several times before the insulation exercise.
• Slow repetitions – Vert into the movement, hold it at maximum extension. For a long time under tension, the muscle fibers load heavier and makes it easier to perceive the contraction.
• Lighter weight ≠ weaker effect -To ~ 60% of the maximum weight, the connection to the brain muscle is the most pronounced; It weakens during heavy, complex exercises. ^[3].
• Visualization – Imagine in your head that the muscle fibers “light up” blood that flows to the muscle and becomes stronger with every repetition. This mental image increases both focus and the quality of the connection.

Why it is good to improve the connection with brain muscles

• Better muscle growth (hypertrophy) – The study described above shows that focus on contraction can promote muscle growth.
• Increased muscle activation – The conscious contraction of a muscle increases its involvement during exercise.
• Improved technology – Awareness of movement helps to perform the exercise more accurately, reducing the risk of injury.
• Better muscle control – The ability to ‘feel’ and control individual muscles improves coordination and motor skills.
• More effective rehabilitation -The connection with the brain gutter is crucial when repairing the function after injury.

What happens if the neuromuscular junction does not work properly?

Muscle strength decreases proportionally with age. This is often mainly attributed to sarcopeniaie muscle waste. The weakening connection between the brain and the muscles is also the culprit. Low activity in old age, combined with decreasing fast muscle fibers, are called atrophy (shrinking muscles), and weak neuromuscular connections are a recipe for more frequent falls and the inability to properly coordinate the movements in old age.

As a result, this has a negative influence on the overall quality of life in old age, when we run a higher risk of injury and hospitalization ^[4].

The two -way communication between the brain and muscles also means that when Connections are weakenedfewer signals reach the brain to stimulate the formation of new connections, that is neuroplasticity ^[5].

So on Maintain the healthiest and most functional body possibleIt is important for excercise Not only strength, but also the connection between the brain and muscles. Of enough egg white and quality sleep, We can ensure that even old age will not limit us in our daily lives.

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Conclusion

Correct training technique, as well as ‘feeling’ of individual muscles during Insulated exercisesCan’t help with better muscularityBut also ensure that we get better control over our own bodies. We can see this as a piece that fits in with the full image of our training philosophy. With exercises aimed at strengthening the relationship between the brain and the muscles, we will also ensure that the age is induced in strength or cognitive function will not affect us that much. However, it is important to note that this kind of internal focus Perhaps not the best fit for the pursuit of top performance. There is an external focus, for example in the form of focusing on an object or the result of a movement, usually cheaper.

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