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Activation
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1. What is activation?
One of the main tasks of activation is to engage as many muscle fibers as possible during a specific movement. Of course, we often do it unconsciously when we do a series of warm-ups with or without weight, but with a large number of repetitions. You can say that this way we filter our motor pathways, and the nervous system gets stimulated, so that specific muscles get the stimulus that activates them.2. What activation looks like in practice and why we use it
Of course, the question arises as to how and when to activate the target muscle (the muscle we want to engage in) is the muscular muscle, especially the frontal part of the muscle, where the main task is not to strain our muscles and not to cause the opposite effects. If the shoulder joint is the main function of our muscular muscles, then we can do this by simply performing a number of muscular movements, so we don't want to do this because we can only do this with the help of a single muscle, and we can't do that with the support of the muscles. So we have to do the exercises now. So, we need to make sure that we do this in the right way, but we know that we can at least do it in our own time, so as to stabilize the musculoskeletal system, so that the muscle movements of our bodies can be able to do it with the assistance of the three main muscles that remain behind us, and then we may not continue to perform these muscles as well as we do with the rest of the rotation. So if we start to do that, we can continue to3. Which is worth activating before major exercises
The structures that need to be activated by tension or stretching depend on what problems we have during the exercise, where the technical errors are, and what they can cause.4. I'm going to sit down
Structural activation: core muscle tension e.g., 23 series up to 30 seconds; centre head tension of quadriceps muscle, for example, 2 series after 12 repetitions on the leg;5. It's a dead line
Structural activation: core muscle tension e.g., 23 series for 30 seconds; spinal muscle tension and correct trajectory development hip hinge with band (heels and upright cartilage with gum on the hips), 2 series for 10 repetitions;6. Squeezing the bar on a flat bench
Structural activation: rotor hub voltage external rotations (/), 2 sets of 15 repetitions per hand (very lightly and accurately); spinal muscles that are responsible for depression and retraction of the shovels;, 2 series of 10 repetitions.7. It's a military squeeze
Activation of structures: voltage e.g. plank, 23 series up to 30 seconds; rotor hub tension external rotation (cuban rotation/external rotation on knee), 2 series for 15 repetitions per hand (very light and accurate); spinal muscles responsible for depression and retraction of the shoulder blades; ?? Y raise, 2 series, 15 repetition.8. It's a stretch
Structural activation: core tension e.g. plank, 23 series up to 30 seconds; muscle tension of the widest spine pull over, 2 series after 10 repetitions.9. Summary
Activation is undoubtedly a more precise, specialized, and targeted form of warm-up, requiring extra time but it also provides safety and is often the only way to exercise properly.
