November 30, 2023

Do you exercise often but don’t see any progress? Then, brain muscle connection is a way to train more effectively and achieve goals faster. In this blog, I will explain how mind muscle connection works and how to use it in training.


About a year ago, I was convinced that exercise was not fun.

I haven’t achieved any real results for a long time. I feel like I’m treading on water. I’m often distracted by mobile phones or ideas during training.

I can’t really feel myself, and more and more end my training with a bad feeling.

At that time, I was reading many articles about training skills and processes, and I came across the principle of heart muscle connection.

Through some practice, this method enables me to turn my exercise program to about 180 degrees. I now have shorter training time, higher intensity and higher efficiency.


What is the connection between mind and muscle?

Basically, mind muscle connection means consciously contacting each muscle, strongly feeling them and coordinating them individually.

Intramuscular coordination plays an important role in brain muscle connection. It represents the connection between the muscles and the head, and is responsible for the tension of some muscles

This means that we are willing to focus on specific muscles (i.e. hips) and only focus on its movement when exercising.

Various studies have shown that the connection between brain and muscle will have a significant impact on our muscle growth and training success.


What are the advantages of heart muscle connection?

Anyone who plays candy crush or posts on instagram during training (yes, this also happens to me; -)) has only one connection – that is a smartphone.

However, if you try to “feel” the muscles you are exercising during exercise, you can trigger stronger muscle stimulation and train some muscles alone.

Often used, mind muscle connection can promote more effective exercise.

It not only increases the success rate of training, but also helps to target “weak muscles”, rather than resorting to auxiliary muscles.


This is how you train brain muscle connections


Mind muscle connection during gym training

Establishing a mind muscle connection is not as difficult as you think. With some practice and correct skills, it will certainly work.


Static exercise

Static exercise, in which the muscles do not explicitly stretch or contract, but only change the muscle tension, is an ideal choice for training brain muscle connection.

Examples of static exercises are flat support or sitting against a wall. You can practice tightening only certain muscle groups and strengthening this tension.


Isolation exercise

As the name suggests, isolated exercises can be used to train a single muscle alone. In order to establish a mind muscle connection, you should try isolation exercises at the beginning of exercise to create a sense of muscle.

For example, during leg training, you can repeat several times on the abductor to establish a thinking muscle connection with the hip.

If you do squats later, your hips will feel much better and tighten it more consciously.

It is particularly important to control the practice and proceed slowly. Muscle stimulation is more intense, and mind muscle connections can be established faster.


Please pay attention!

In order to maintain a lasting mental muscle connection during training, you should avoid distractions, such as WhatsApp messages or conversations in the gym.

Because of such interruption, you may not only destroy your mind muscle connection, but also reduce your exercise effect.


Practice makes a master!

Your body learns that the more often you practice consciously tightening certain muscles, the easier it is for you to establish a connection between your head and muscles over time.

However, even with the best heart muscle connection, if you don’t practice correctly, you won’t succeed. The best way is to ask your gym coach if he can show you the correct form.

I wish you a beautiful Monday and a week full of sports!