The difference between strength training and muscle training
The two are often confused. Strength training can stimulate the body to secrete hormones and increase your basal metabolism, which is an unavoidable green road on the road to reducing fat. Muscle training is a kind of training for bodybuilders to increase muscles, with the aim of maximizing muscles. Therefore, strength training is what we want, but muscle training is not.
How many kinds of strength training are there?
Strength training can be divided into equipment training, free weight training and self-free weight training.
Instrument training
It is the most common retraining machine in fitness center. It is best to consult the on-site coach when using, and the equipment may need to be fine-tuned before using.
Free weight training
It refers to the training independently completed by using dumbbells, barbells, kettles or other weight-bearing equipment, such as big tires and long-handled hammers, without mechanical assistance. It is recommended that someone assist you and pay attention to gradually choosing the weight.
Free-hand weightlifting training
As the name implies, you don't need equipment, but use your own weight for training, such as squats and sit-ups. The advantages are well known, simple and economical. The disadvantage is the lack of gradual resistance, but it is enough for beginners, which can effectively reduce fat, exercise the heart and lungs and shape.
Recommend some strength training suitable for doing at home.
Kneel at four o'clock:
Does this action look simple? But posture should be standard enough to be useful:
☆ Be careful not to touch the ground with your knees.
● Four points refer to two hands and two toes.
● The body should be "N-shaped"
● The head and body are in a straight line.
● The arms are vertical to the body, and the hips and knees are vertical.
● Abdominal tightening and chin adduction.
● Hold for 30 seconds.
Push and close the scapula:
☆ Hands and toes touch the ground.
● Hands are directly under the shoulders and chin is adducted.
● The head and body are in a straight line.
● Keep the abdomen and buttocks tight.
● Reference quantity: 15 groups
Bird hound style:
● Straighten your right hand and left leg, and then touch your knees.
● Reward in this way.
● The head and body are in a straight line.
● Keep the abdomen and buttocks tight.
● Left and right 10 group.
Russian distortion
☆ Keep your back straight and your lower body still.
● The thighs and upper body are V-shaped.
● Tighten the abdominal muscles, rotate the body and exhale at the same time.
● If you can't balance your lower body, you can twist your feet into numbness. Flowers. Shape.
● You can lift dumbbells according to your own situation.
● Turn after 20 seconds on each side, 10 group/side.
Rotating gluteal bridge:
☆ This is recommended by the secret angel!
● Push your hips up and open your knees outward.
When the action reaches the highest point, the abdomen is closed and the buttocks are clamped.
●20 times *5 groups, intermittent for 30s.
Lie on your back and lift your legs:
☆ During the whole process, the back, arms and hands remain fixed.
Lower your legs, but don't touch the ground. ● Don't use inertia, slow down.
● Recommended quantity: 25 groups
skill
1. Training times can be adjusted according to physical fitness and training basis, otherwise sports injuries will easily occur.
2. Make sure that each posture is standard enough, and find someone to photograph it and compare it with the standard.
3. Do it at least twice a week, which can be increased according to physical strength. Beginners don't need to do it every day.
Stop when you feel exhausted, and remember to do it step by step.