2023-12-28 16:00:28
Integrated for several years in the preparations of the greatest athletes, imaginary exercises can at first glance leave one doubtful as to their real effectiveness.
This original approach to muscular work has nevertheless proven itself and numerous scientific studies have today validated the interest of mental imagery on the sports performance.
Gaining strength, improving execution technique or even mental resistance, here are some of the benefits you can derive from these imaginary exercises.
Sport Equipements takes stock and shares its secrets with you for successful sessions.
Imaginary exercises: focus on the mental imagery technique
Mental imagery consists of visualize a situationa gesture or an experience in his head.
She may be :
- Visual : the person sees themselves reproducing a gesture;
- Physiotherapy : the person sees themselves reproducing a gesture and feels the sensations associated with it;
- Auditory, olfactory and/or gustatory by hearing an imaginary sound or feeling a taste for example.
The process behind mental imagery is not yet very well known, but researchers are making progress on the issue.
MRI studies have notably shown similar brain activation when imagining or executing the same movement.
By strengthening the brain connections mobilized during a weight training session, the effects obtained on sports performance are surprising.
The effectiveness of imaginary bodybuilding exercises proven by science
Mental imagery has been the subject of numerous scientific studies.
Over the course of the research, the latter were able to unambiguously demonstrate thereal effectiveness of imaginary bodybuilding exercises on sports performance and in particular on the development of muscle mass.
In 2004, for example, a comparative study published in Neuropsychologia (1) compared the strength gains at the little finger level of two groups:
- one subjected to physical strength training exercises,
- the other to mental strength exercises.
Results: After twelve weeks, the first group had gained 53% in little finger abduction strength, while the second hadincreased his strength by 35% thanks to purely imaginary exercises.
In 2010, another study published in the Journal of strength and conditioning research (2) came to validate the effectiveness of mental imagery exercises on the concentric strength gains.
Finally, let us cite one last interesting study on the subject (3). In the United States, thirty university athletes were subjected to a strength test on the hip flexor muscles.
The first test group had to perform classic bodybuilding exercises, while the second group had to concentrate on mental visualization exercises.
Here once more, the results demonstrated an effectiveness quasi similar, with a strength gain of around 28% for the first group and 24% for the second.
Bodybuilding accessible to everyone, everywhere and all the time
Imaginary exercises can be done anywhere, discreetly, as long as you have a few minutes of free time : during a break at the office, while waiting for food at a restaurant, on the bus, in a waiting room, etc.
Very easy to implement, they can also be practiced for allfrom people with fragile health to seasoned athletes.
Young mothers will find there a simple solution to re-educate their perineum by breastfeeding their baby for example.
In the same way, elderly people, people with reduced mobility, tired people or people with weakened muscles can work on toning their muscle mass.
Note also that mental imagery exercises can be effective as part of a training program. motor rehabilitationfollowing an operation or trauma in particular (4).
In 2014, 29 volunteers in casts at the wrist for a month took part in a comparative test.
When the cast was removed, the people who had engaged in mental exercises had found their wrists twice as muscular as the group who had remained passive. (5)
A proven technique to improve sports performance
The benefits of mental imagery are not limited to strength gains. Other skills developed through imaginary exercises include:
- Improving thetechnical execution of movements (2) ;
- The increase in motivation (2) ;
- Gains of vitesse ;
- A better concentration ;
- A mental strength boosted.
Don’t panic, however: your muscle mass will not develop without a suitable diet and real physical training.
Muscular exercises “only” provide an environment conducive to mass gain by accompanying and reinforcing the effectiveness of your sessions in the gym.
Getting in condition: the key to success
To be effective, mental visualization sessions require putting yourself in the right conditions. Sit comfortably, in a quiet place conducive to relaxation. concentration.
Relax, close your eyes and breathe calmly for a few moments.
Then contract your perineum, then exhale while visualizing the movement at a high level.
Imaginary exercises: putting it into practice
Want to test the effectiveness of imaginary exercises?
Here are some examples of visualizations that you can do without leaving your chair.
Ice skating
Sitting in a chair with your feet flat, imagine that you shift your weight from one foot to the other to skate.
Your feet should remain still.
If the exercise is done correctly, you should feel your thighsas well as your transverse (on exhalation) and oblique abs during the imaginary push on the skates.
Thigh strengthening
In a seated position, spread your legs hip-width apart, feet parallel.
Imagine that you bring your legs togetherbut something is stopping you.
Exhale. You must feel your adductors and your abs.
Strengthening the arms, pectorals and abdominals
Here is an exercise that will allow you to strengthen your trunk and arms :
- Sit with your back straight, bring your arms in front of you, elbows bent.
- Place your hand at the level of your sternum.
- Imagine yourself pushing an obstacle with your hand.
Feel your pectorals, your abdominals (transverse, obliques) and your arms to see the effectiveness of the movement.
From mental power to muscle power-gaining strength by using the mind, Ranganathan VK , Siemionow V , Liu JZ , Sahgal V , Yue GH , Neuropsychology. 2004.
Benefits of motor imagery training on muscle strengthLebon F, Collet C, Guillot A, J Strength Cond Res., 2010.
Mind Over Matter: mental Training Increases Physical StrengthShackell, E. M., & Standing, L. G., North American Journal of Psychology, 2007.
Efficiency of mental work on the development and recovery of motor skills – muscular strength and motor imageryLebon, F., Thesis defended on December 7, 2009, Claude Bernard University – Lyon 1.
How to Grow Stronger Without Lifting WeightsMosher C., Scientific American, 2014.
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