Fitness training can be divided into aerobic exercise and strength training. Then, what does strength training include?
Our common weight-bearing training basically belongs to strength training, as well as self-weight training, squatting, push-ups, pull-up, these unsustainable, 2-minute exhausting sports, belong to strength training, also known as resistance training.
How to arrange strength training reasonably for people who are doing fitness training?
We need to know that the body is divided into large and small muscle groups, such as: shoulder deltoid, arms biceps, triceps, back muscle, abdominal muscle, leg quadriceps, gluteus, etc.
The muscles of the body can not exercise every day, but need to be reasonably allocated training. It takes three days to repair the large muscles after training, and two days to repair the small muscles.
For people who practice three times a week, they can train in two or three ways, such as one day for upper body muscles, one day for lower body muscles, one day for abdominal muscles or rest, and three days for a cycle. People who practice five or six times a week can train in four or five ways.
When fitness, we should pay attention to compound movements, such as push, squat, lunge, pull up, push up, goat push up and other golden movements.
Adhering to the principle that compound action is prior to isolated action, it can promote the development of multiple muscle groups at one time, so as to improve the efficiency of muscle growth and get a better body faster.
So, what benefits will you get if you stick to strength training for a long time?
1. Muscle lines will gradually highlight, the proportion of the barbell vs dumbbell bench press body is more beautiful. Strength training can improve muscle dimension, the squat can exercise gluteal and leg muscles, improve lower limb curve, abdominal muscle training can exercise lumbar and abdominal muscles, carve vest line, back muscle training can carve tight backline, let you wear clothes more beautiful.
2. Muscle growth can improve the basic metabolism of the body. Muscle is an energy-consuming tissue. The heat consumption of a kilogram of muscle is more than 9 times that of a kilogram of fat. Weight loss people do more strength training, can let you consume more calories every day, inhibit fat accumulation, improve fat burning speed.
3. Improve the level of strength, bid farewell to the image of weak. Strength training can help you maintain strong physical strength, and your weight-bearing level will gradually improve. You can easily hold your baby, carry your suitcase, and feel full of strength.
4. Resist the speed of aging. Aging begins with muscle loss, which means that the level of basic metabolism is declining, and the body function is not as good as before. You will feel powerless, and your skin will begin to sag and wrinkle. Strength training can prevent muscle loss and keep your skin tight.
5. Strength training can promote the secretion of testosterone. Testosterone level determines the hormone charm of boys. People with strong testosterone look more masculine, have more strength, have a stronger physique, and feel full of security.
See here, are you motivated to do strength training?
Novice strength training does not necessarily need to go to the gym, we buy a pair of dumbbell equipment, can practice at home. Learn some fitness maps, standardize the movement standard, you can also harvest the benefits of strength training!