Do not study the "Less Fat Exercise" and then plan to skip this lesson and look forward to the next class of body-shaping exercises, especially if you are experiencing an unfortunate platform. Everyone must break the misunderstanding in understanding: Strength training is to train muscles for men. We girls can never practice, how to do five big three rough? In actual fact, strength training is actually the winning weapon to overcome the platform period. In this course, we start with the concept of strength training to uncover the truth of the facts.
This lesson mainly introduces the basic concepts of strength training and the precautions for practicing. Then, in the following courses, we will recommend some simple and practical training methods from dynamic training and static training. .
First, the concept of strength training
Strength training is achieved through multiple sets of rhythmic weight-bearing exercises to improve muscle group strength, endurance, and shape. Different times, groups, and weights will produce different results. For example, in order to improve muscle endurance and increase muscle elasticity, we should adopt a training method with a small number of loads. The specific situation is shown in the following table:
Table (1) The relationship between practice form and practice effect
project
Increase power
Increase strength and endurance
Increase endurance
Weight (% of maximum load)
80-100
50-60
30-40
Number of exercises
6 times/group
6-12 times/group
12-20 times/group
Number of training groups
3-5
2-4
3-4
Break time between each group (min)
2-6
2-5
1-2
Each group duration (sec)
12
20-40
40-70
Exercises per week
3-4
3-4
3-4
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Strength training is mainly anaerobic exercise, but we can use the advantages of oxygen exercise through the way of cycling exercises. It can decompose and use lactic acid produced by anaerobic metabolism again to reduce muscle discomfort.
In addition, there is an important factor that is the standard of action. What we must know is that ten non-standard actions are less effective than one standard action. Do not use force in other parts of the body to help you complete more weight in your strength training. This kind of leveraging behavior can easily lead to sports injuries. At the same time, because the target muscle groups do not get enough exercise, the sports effect is greatly reduced.
Second, strength training precautions
We must choose strength training that is suitable for our own weight-loss goals. Stick to 3-4 times a week and do it every day. Because the muscle recovery period is 48 to 72 hours, it is not effective to continue to exercise the same muscle before the muscles have completely recovered, and it will even backfire, affecting the exercise effect.
The choice of time period for power exercise is relatively free, but as with aerobic exercise, it is necessary to pay attention to the cooperation with meal time and rest time:
1 Morning: Eat 100 grams of carbohydrates and a little milk 30 to 60 minutes before exercise.
2am: After breakfast, one and a half hours later.
3pm: After 2 hours of lunch or 2 hours before dinner, eat 100 grams of carbohydrate 30 to 60 minutes before exercise.
4 nights: One and a half hours after dinner, the end of exercise must be more than an hour away from sleeping.
In addition to strengthening muscle strength and increasing lean tissue, strength training can also increase the metabolic rate by 15%, which is very helpful for weight loss or long-term weight maintenance. The next course will recommend strength training for female friends from both dynamic training and static training.
summary:
By learning this course, I believe you already know the following points:
• Strength training can help us to increase the basal metabolic rate BMR, which is conducive to crossing the platform
• Strength training does not necessarily increase muscle circumference and develop well-developed muscles
• Strength training should be timely and appropriate, will make us more compact
Third, mint recommended classic power training
Literally, dynamic training is the movement of seeing muscles and telescoping with the naked eye. A more professional definition is the practice of shortening muscle length when muscles contract. The following recommended dynamic exercises are typical of all parts of the body and can be done by hand or using light instruments at home.
1 , shoulder - deltoid muscle
1 arm lift: standing or sitting posture, arm flexion, arms raised in all directions, the number of times the number of groups selected in accordance with Table 1.
2 elected: standing or sitting posture, from the chest, shoulders or back of the neck elected, with both arms at the same time elected.
2 , chest - pectoralis major muscle, pectoralis minor muscle, anterior serratus, etc.
1 supine birds: supine on the pedals, the front of the two hands to lift the boxing center, the arm slightly flexed side to elbow below the shoulder to restore.
2 supine straight arm pulled up: supine on the pedals, both arms lifted to the head, the chest straight arm to the arm before the reduction.
3 , abdomen - rectus abdominis, internal and external oblique
1 sit-ups: supine legs, legs and shoulder width, when the abdomen when the abdomen lifted but the lumbar to maintain contact with the ground, can also use the upper body of the opposite side of the contraction.
2 body lateral flexion: open and shoulder slightly wider, do left and right lateral flexion.
4 , back - trapezius, diamonds, latissimus dorsi, longus muscle, shortest muscle
1 Shrug: Sagging arms, shrugged to the highest point and restored.
2 chest expansion: the two arms from the front lift to the chest after the chest to restore.
3 bow body: split legs and legs, the upper body from the upright forward to the ground parallel to the reduction.
5 , arm - biceps, diaphragm, triceps, forearm muscle
1 Curved: The arms are sagging and the boxing heart is moving forward.
2 neck flexion and extension of the rear arm: the upper arm fixed ear side elbow up boxing heart back, do arm flexion and extension to the arms straight after the head to restore.
6 , buttocks, legs - gluteus maximus, biceps femoris, semitendinosus, semimembranosus, adductor muscle, quadriceps, triceps, calf muscles
1 squat: slightly wider than the open shoulder, raised his chest upright, the squat angle can be changed, but the size of the legs should not be less than 90 degrees.
2 bow step è¹²: before and after the discrete, toes forward, squat angle can be changed, but the front leg size leg angle should not be less than 90 degrees.
Fourth, mint recommended classic static training
If you don’t have any equipment at home, but you also increase muscle strength and shape relative to your muscles, then try static training. Static training means that the muscles do not see the telescopic changes of the muscles, but the actual muscles have contractions inside. The definition of a professional perspective is that static training is a practice in which the muscle length does not change during muscle contraction. The body remains in a specific position, the joints also maintain a certain angle, and muscle strength is only increased by muscle contraction. The following recommended exercises are mainly aimed at the shaping of the upper body, especially the shaping of the chest, and the perseverance is remarkable.
1 , chest
1 static push-ups: do push-ups, when the body down to the chest will touch the ground, the pectoralis major muscles are extremely tight, to maintain the rest position after 15 seconds to restore.
2 Ping push: hands folded in front of the chest, the two palm roots squeezing force each other, static for 10 seconds, and then push the right hand palm. Move your hands to your left chest, rest for 5 seconds, and apply pressure to your left hand. Move your hands to your right chest, stop for 5 seconds, return to the center, and repeat about 10 times. Exercise pectoralis major muscle to prevent sagging chest.
2 , arm
1 triceps: The right hand makes a fist, and the body bends forward. The direction is perpendicular to the ground. Place the left hand palm on the lower back of the hand, extend the right hand as far as possible, and the left hand will have resistance against it. When you bend, you should also pay attention to the confrontation of the hands, and repeat about 20 times. Hands are interchangeable and the actions are the same. Exercise the lower arm to prevent the production of butterfly sleeves.
3 , abdomen
1 supine, fixed ankle, upper body to sit up, the upper body and lower limbs between the angle greater than 90 degrees, rectus abdominis extremely tight, to maintain the rest position after 15 seconds to restore.
2 supine, lower limbs and upper body at the same time tilted into a "V" shape, rectus abdominis extremely tight, to maintain the rest position after 15 seconds to restore.
4 , leg
One and a half days: The thighs are kept horizontal. The upper body is perpendicular to the ground as far as possible. Arms are held across the chest and the quadriceps are extremely tight. Resting after 10 seconds in this position.
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summary:
Through this course of study, you can begin to move!
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