Do you know how to do strength training at home? Many people don't want to exercise in an open place. It is ok to do strength training at home, as long as you master the methods. I collected and sorted out the relevant information about how to do strength training at home for everyone. Let's have a look.
How to do strength training at home 1 1, the best way to practice abdominal muscles is push-ups, 100-200 once, 20-30 is 1 group, at least 5 groups, depending on the actual situation. You can moderately increase the net weight, and put a barbell or discus in your hand behind your head, which is more effective.
2, flat support can also exercise abdominal muscles. Remember, in the case of exercise and fitness, you don't have to be tired once. You have to do it to have a practical effect. Generally, you do 100 exercises at a time and divide them into at least 5 groups, depending on your own situation.
3. Hold hands at high altitude, so that the human body is vertically suspended in the air, and the waist and abdomen are forcibly lifted upward, so that the legs and upper body are at 90 degrees. Take care of your body and don't shake, and other areas don't need to work hard. This is also done in order.
4. If there is more abdominal fat, it is necessary to insist on aerobic exercise to lose weight. Jogging is very reasonable, which can reduce unnecessary body fat and make muscles appear stronger. Exercising abdominal muscles is different from other muscles and needs continuous stimulation. Therefore, it is necessary to ensure that every effort can be made to achieve the effect, and the right-middle distance is best in one minute. Make sure that the six groups are up and down. Second, we should pay attention to improving high-protein food and high-fat food at the level of diet collocation. The peak of protein intake is 1 hour after each fitness exercise. Pay attention to eating high-protein food. .
Muscles: It is recommended that barbells lie flat and seabirds lie flat (Note: The net weight of barbells must be adjustable. In other words, after you practice for a period of time, your muscles grow rapidly, but your body is very adaptable. After six exercises, if the same net weight is used again, the muscles will grow very slowly and even stop growing and developing. ) seabirds with flat barbells. The stretcher holds the chest, and this posture is to exercise the upper chest muscles. You have to make an exercise plan. You can't just exercise your chest muscles, but also exercise other muscles. Abdominal muscles: V-shape starts from both ends. (Practice once every other day, 4 groups in each group 10, and increase the total number of times every month).
According to the detailed introduction of the above website, you will also find that if you want to do energy exercise, there are specific exercise methods everywhere. You don't need any excuses to exercise, as long as you have the confidence to stick to it. Doing energy exercise at home requires persistence. Only by perseverance can we get better practical results. Try to follow the detailed introduction above!
How to do strength training at home 2 People who lose weight often hear the saying that "strength training is the best way to lose weight". Many fitness articles say that aerobic exercise such as running consumes less calories and muscles, which is not conducive to long-term weight loss. Doing strength training not only consumes a lot of calories, but also increases the muscle and basal metabolic rate, so that you can lose weight while lying down.
Increasing the body's muscle content really helps to lose weight. However, people who lose weight blindly do strength training, which will definitely suffer.
Let's talk about the purpose of training first. Strength training, as its name implies, is the exercise of training strength. The purpose of strength training is to improve or maintain physical strength. Therefore, strength training does not mean push-ups, squats, bench presses with or without equipment, but covers all sports that can achieve this goal. For example, standing long jump can achieve the purpose of exercising lower limb strength. Can jogging train strength? Of course you can.
In addition to training strength, exercise can also train physical endurance, speed, explosiveness, flexibility and agility. It can also be called endurance training, speed training, explosive training, flexibility training, agility training and so on. Basically, most sports can achieve one or more training goals. If a sport mainly exercises strength, such as weightlifting, it can be called strength training. If a sport mainly exercises flexibility, such as yoga, it can be called flexibility training.
For the body, every training method is beneficial as long as it is properly implemented. However, many dieters and self-media people strongly advocate strength training and ignore other forms of training. In their view, as long as you do strength training, you can meet the needs of people who lose weight to exercise and consume calories. As for other, longer-term things, maybe they didn't think of them, or they haven't been hurt yet.
For anyone, emphasizing strength training is harmful to health. The disadvantages may take years, even more than ten years. However, people who try hard to do strength training to lose weight often taste the consequences faster. Because the capacity of a bucket is determined by the shortest board, it is impossible to improve physical fitness only by improving strength. Although in the short term, the consumption of a lot of fat will make fat people look more energetic, in the long run, it will not be worth the candle.
What's more, fat people are not weak. Compared with people with normal weight, excess fat on the body is like tying sandbags. Years of heavy load, every moment is equivalent to strength training. People who lose weight lack training in endurance, speed, flexibility and agility.
Not only that, fat people often have the bad habit of sedentary. The result of keeping a posture for a long time is that the muscles in a certain part of the body are shortened, which leads to the imbalance of muscle strength in front, back, left and right sides of the body. This will cause muscle tension in some parts and excessive joint pressure. Specifically, it is abnormal standing posture and sitting posture. Followed by local pain and joint problems. The most common are low back pain, knee pain and shoulder and neck pain.
Wrong posture
Because strength training will make the muscles contract violently, if you don't stretch properly after exercise, the muscles will be further shortened and the imbalance of physical strength will be aggravated. In this way, the pain problem will be more serious. I am often asked about my knee pain when running, my neck pain when doing abdominal muscle training, my back pain when doing hip bridge, and even my neck pain when doing broadcast gymnastics. In fact, these are all manifestations of muscle imbalance. No matter how you adjust and relax, you can't solve the problem. You can only seek professional treatment.
If your muscles are uncomfortable, or your joints rattle after sitting or standing for a short time, you may have a problem. Squatting, twisting your neck and bending over will cause pain, so you should get an orthopedic examination quickly. Perhaps, you will be surprised to find that you have a herniated disc.
Correct posture
But don't worry too much, these problems are caused by accumulated bad habits. The key is not that you lack exercise, but that you have kept a posture for too long. From now on, every time you keep a posture for 30 minutes, you have to change your posture and relax your tight muscles. It would be better if you can stretch correctly, but most of the online stretching tutorials are actually unscientific and will aggravate the problem. See a doctor. It will give you good advice.
But if you don't get rid of the bad habit of sedentary, any strength training you do will be harmful. Besides, fat people don't need to do strength training at all. Lose weight first, make up for shortcomings, and then exercise strength.
My suggestion: First, avoid holding a posture for more than 30 minutes. Walking and doing radio gymnastics are the best exercises for obese people. If overweight is not serious, you can run properly, but don't run every day to exercise the joint muscles of your whole body. In addition, the more kinds of exercise, the better, which can ensure the balanced exercise of the whole body muscles.
No more strength training to lose weight! Especially for middle-aged women, your fat can be shed slowly, but your bones will definitely thank you later!