When performing a given exercise, we sometimes fall into the rut of simply going through the motions without paying attention to what we’re really doing.
Bicycle crunches can be a perfect example. As you bring in that opposite knee to the opposite armpit, are you really feeling your core and oblique muscles contract? Or are you just using momentum to peddle your legs in and out?
Mind-muscle control refers to the feeling of connection between your mind and the muscles that are being worked. In the above example of bicycle crunches, you’d bring awareness to the contraction of the oblique as you pull your knee into the opposite armpit. This ensures that you’re working the muscle that you’re intending to work.
When you focus on the contraction, you’ll discover that you’re producing stronger contractions than if you were just mindlessly going through the movements. In turn, you get a better and more effective workout. A bicycle crunch is only as good as you’ll let it be!
There are other mental techniques that you may wish to explore. Some exercisers find it helpful to visualize a workout before they complete it. Or they’ll see themselves completing a new, higher level of resistance - or an extra repetition or two. Doing so may help you to clear your mind, build confidence and boost performance.
Needless to say, tapping into mind-muscle control requires focus and present moment awareness. To do this, you’ll need to leave your cell phone in the locker room and commit yourself to your workout. You may even find that it means turning down (or off) any music/iPods to reduce distractions. And you certainly can’t do it while chatting with friends or socializing.
The mind is a very powerful tool. Put it to use for your workout.
About Davey Wavey
I always tell people that thinking is the key element in any kind of resistance training. There are specific areas of the motor cortex that correspond to the muscle(s) being contracted (the Hormunculus)
http://thebrain.mcgill.ca/flash/i/i_06/i_06_cr/i_06_cr_mou/i_06_cr_mou_1b.jpg
You can’t just ‘lift’. You need to concentrate in order to isolate.
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