What is self-esteem training?
Self-weight fitness can be literally understood, that is, using one's own weight instead of equipment for fitness. This fitness method is low in cost, simple and effective, and does not need space. You can train at home, in the gym or even in the park.
Self-respect training can be done anywhere you can think of, which will give you the ability to control your body. In the self-weight training exercise, you will exercise more muscles, because it is a compound action, which requires the systematic action of multiple muscle groups, and the trained muscles will be more coordinated and will not produce too large muscle blocks. Self-respect training is actually a kind of strength training. Although primitive, the basic training methods can always produce unexpected exercise effects.
The difference between self-weight training and equipment training
Self-weight training is more flexible, and it can be exercised in places where many instruments can't exercise, and it is light in weight and not easy to get hurt. Instrument training is mainly used to strengthen local muscle dimensions.
Some people think that lines and muscles can only be developed by equipment training, and self-weight training is only the foundation. However, the recent popular prisoner training emphasizes that self-weight training is the most primitive and effective training, such as handstand, pull-ups, various forms of push-ups, human flags and so on. These movements really can't be done without certain strength, so some people think that gym training can only make the muscle shape bigger, and self-weight training can give full play to the potential of the body. Personally, I think it is advisable to train some basics through self-respect, then go to the gym to practice muscles, and finally go to those relatively clumsy self-respect training. Of course, this is a long process.
Which is better, self-weight training or equipment training?
For beginners, equipment training is safer and more efficient than self-weight training. Because self-esteem strength training actually needs to better master the methods of related muscle groups, not everyone can master it from the beginning. Poor training can not achieve the expected results, but it is easy to get hurt.
Moreover, many facilities in the gym are designed to make it safer and more convenient for everyone to get started. Therefore, even if you are interested in self-esteem training, you'd better take equipment training to improve your basic physique without any sports experience. After all, it is more suitable for novices.
In addition, instrument training is more helpful for beginners to find the training feeling of the target muscle. It can help beginners to exercise the target muscle group better. Self-weight training is mostly multi-joint training movements, and it is difficult for beginners to find the feeling of specific muscle groups. However, most of the equipment training is specially designed for a certain muscle group, which limits the strength of other related muscle groups and can train the muscle group you want to practice well.
Self-weight training action recommendation
Action 1: Squat under your own weight
Whether it's weight training in the gym or self-weight training at home, squat is the best choice to start the action. This training program is no exception, starting with a self-respecting squat. Compared with the weight-bearing squat in the gym, the weight-bearing squat has less damage to the knee, but it also requires action norms, otherwise the effect is limited.
Be careful not to stand up straight when squatting until your knees are slightly bent, and when squatting down, until your thighs are parallel to the ground. The whole movement is controlled very slowly, especially the process of squatting, which is kept at about 2 seconds. Training plan: 3 groups, 20 times in each group.
Action 2: Double-legged crotch bridge
Hip bridge is a very good action to train gluteus maximus and hamstring muscles by self-weight. The previous self-weight squat has activated the muscles in the front thigh and some hip muscles. Here, use this action to move the whole hip and the back of thigh.
Bend your knees and lie on your back, with the distance between your legs slightly greater than your shoulder width. With the shoulder and back as the fulcrum, the whole hip is lifted up, strong and slow! Training plan: 3 groups, 20 times in each group.
Action 3: Squat with an arrow.
After the above two actions, the lower limbs are basically congested. Squat lunge is also a very important lower limb training action, and it is also an action in early strength weightlifting training. Self-respecting lunges and squats can achieve good results as long as the movements are standardized. It is important to note that when squatting, the inner sides of your feet are on the same straight line, and the front legs, thighs and calves are at right angles.
4 groups on each side, each group 12 times; If the space at home is large, you can choose a distance of 20 steps and go back and forth in groups of four.