Does self-esteem training belong to strength training?
Self-respect training is actually a kind of strength training. Although primitive, the basic training methods can always produce unexpected exercise effects.
Compared with equipment training, self-weight training has more muscles and is not so single. You can exercise a lot of muscles in the same movement. Muscles are more coordinated and flexible. For example, the standard push-ups in self-weight fitness can exercise chest muscles, triceps brachii, deltoid toes, abdomen, waist, latissimus dorsi, spinal cord muscles, buttocks, buttocks, quadriceps femoris and tibialis anterior. Even the toes can benefit. But relying on barbell, a classic instrument, you can only practice the muscles on your arms, chest muscles, saw muscles and so on. And the muscles you exercise are only half that of push-ups.
Is self-weight training aerobic or anaerobic
Self-weight training can be aerobic or anaerobic, depending on your exercise intensity.
There are many kinds of self-weight training, such as squats, push-ups and running in different periods, which most people choose to do when exercising. They are all one of the many ways of self-weight training. In addition, it needs to be clear that self-weight training includes both anaerobic exercise and aerobic exercise. Self-weight training is helpful to increase the muscle content of human body, especially the training combining aerobic and anaerobic exercise. Most people's understanding of self-weight training only stays in push-ups and pull-ups, but in fact, the ways of self-weight training are ever-changing and are also favored by fitness enthusiasts.
Self-weight training action recommendation
1 opening and closing jump
The opening jump is a very simple warm-up action, but its effect can not be underestimated. When doing split jump, open your feet first, and the distance is about 1.5 shoulder width, which is relatively moderate. When taking off, make sure your hands are in a straight state, and the last action is to clap your hands on your head. Repeating this action 50 times or 100 times according to your physical fitness can help your body get into the state quickly.
2 Squat
Pay special attention to protect the knee joint and ankle joint when running. Doing squats can stimulate the knee joint in advance and make the body in a state suitable for running. Squats are not difficult to do, but it is not so easy to stimulate the knee joint well. When doing squats, you should pay attention to the fact that your knees can't exceed your toes, otherwise it will cause unnecessary pressure on your knees and affect your later movements. Therefore, squats must be standardized.
How to practice legs in self-esteem training
1. Wide squat
This action is commonly used in our self-esteem training, and it is also what we call a long-distance squat. When we do this training, we will naturally separate our legs, the leg distance will be slightly opened, and we will slowly squat. When doing squats, you should slow down and try your best to keep your body in the lowest position, so as to effectively carry out this training.
2. Hip bridge
When we train our legs, the lower limbs are our key training objects. There are many muscle groups hidden in our lower limbs, so we should train our lower limbs at different stages and choose different training methods for different parts, which will help our legs to get unified exercise and make our legs more solid.
Some people are no strangers to detours. On the basis of some familiarity, try to standardize the action. When bridging to the top position, it will stay in the air for a period of time and make a contraction action in the air, which makes us obviously feel that the lower limbs have been exerting force continuously.
3. One-legged gluteal bridge
After doing the hip bridge above, we will add some difficulty on the basis of bridging and change the action that two legs can complete into one leg. When we do this, we will straighten one leg and lift it. Then our bodies are slightly bent to form the shape of an arch bridge. When our bodies reach the top, we will keep our bodies in a straight line and alternate one-leg bypass training.
Jump up the steps
Going up the steps is a warm-up exercise that we often choose when running. We need to find a step and jump up. This action is a great test of our explosive power, and we need to reserve strength when squatting. Then try to jump up, so as to achieve the best effect of training. While training the leg muscles, it also trains the explosive power of the leg.