Before you start your exercise routine, don’t forget to activate your muscles. Muscle activation can help increase the blood flow to your to your muscles and it also to better absorb nutrients.
That way, you will increase the effectiveness of your workout. You will be able to lift heavier weights and do your workout accurately without injuring yourself.
The benefits of muscle activation
Don’t rely on a standard
For those who lift
Increasing your range of motions
This means that muscle activation will help you to do the right technique with heavier weights. This is necessary for your muscle growth. You need to lift heavy to build your muscles.
By activating your muscles you will have enough power to do more sets with heavier weights without feeling exhausted.
This is very important for any workout. If you fail and injure yourself then you won’t be able to lift
If you learn how to activate your muscles correctly, it will save your time. You will be able to perform your workout accurately so that you will get the results you want.
Many people fail in terms of working out by not getting the results they want due to wrong techniques, limited range of motion and not using their muscles correctly.
Muscles activation workout
There are a few techniques that you can use to activate your muscles. One of the technique can be a short resistant training when you use tools such as resistance bands, TRX or your body weight and hold in a certain position.
Another activation can be done through using lighter weights of your sets and consciously focus on the muscle group you are using.
Pay full attention to your body and feel the muscles being activated. Feel the contraction of the muscles. You can also visualise it so that it will help you to effectively activate the muscles.
Samples of activation workout
Back – superman fly, inverted row, towel row, band pull down, plank
Arms – plank, diamond push ups
Chest – push ups, band reverse fly
Core – plank
Quads – squat hold, walking lunges
Hamstrings and glutes – glute bridge, single leg bridge, birddog, fire hydrant, side clam shell, squads with band
How long does it take to activate your muscles?
Choose 2 of each activation workout per body part and do 1-2 sets of 10-15 reps
You can spend only a few minutes doing that.
However, listen to your body. Some days you might need a little bit of time to get ready for heavy lifting and your muscles can require to wake up after a long day sitting at work or relaxing. In that case, listen to what your muscles need. That way you will have enough power for your heavy lifting – especially for deadlifts.
Muscle activation helps you to get your workout more effective and it also prepares muscles for
It means that you will be able to hit your goals and create the shapes you want and build your dream body.
Tip – Be consciously aware of the muscle activation whilst you doing it. Slower and intense