When it comes to training, getting fitter and stronger, there are number of strategies. Most of them focuses on training and nutrition. It goes without saying. But what else can we add to become better in how we train?
A good mind muscle connection may help improve imbalances and avoid injuries when training. This connection is a link between the mind and muscles.
It is your mind who, who coordinates the muscle fibers when lifting, who regulates the build-up tension and therefore decides on the development and output of strength. It is the ability of your mind to use the already existing potential and to give the relevant structures the appropriate instructions.
This a significant difference between beginners and advanced athletes.
As soon as you start focusing on your mind muscle connection you will soon benefit from a whole range of advantages:
1. Improved muscle coordination
2. Improved self-awareness, and movement control
3. Compensation for asymmetries
4. More motivation in your training
Every movement of your body follows an instruction of your mind. A poor Mind Muscle Connection leads to poor coordination, sloppy movements and wasted energy.
Did you know that an average person only uses 20-25% of the strength of their muscles involved in the movement because they cannot coordinate the muscles properly?
Poor coordination is often seen in lunges or squat when the individual cannot control the knees and balance properly. As a result both strength and growth potential are lost and there a risk for injuries.
This is why it's always more important to improve your coordination of a movement first, before increasing the workload.
The more the mind and body works together the better self-awareness develops.
When beginners start resistance training we often experience that they have problems feeling the targeted muscle of the exercise. Doing lateral pull-down they may feel the biceps instead of the back.
We all have some kind of asymmetries, one side usually is stronger than the other. This can lead to injuries again, so it's very important to input many unilateral exercises into our training program to improve those compensations we have.
By trying to focus on your Mind Muscle Connection during training will help you to stay more focused during your workouts. It helps you to be present while working out, to feel the movements. You will improve faster and have better results, also helps you to stay more committed to your fitness routine.
To train the Mind Muscle Connection you can start doing isometric and static exercises like plank, squat hold, L-sit.. While you hold these positions focus on the target and on the support muscle. Try to feel the muscle contraction.
If you need a little extra help with a training program do not hesitate to contact me :)
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