What are the movements in resistance training? We all know that there are many movements in the process of fitness, but many people don't understand resistance training. In fact, it is resistance training with the help of some equipment or self-weight. What are the actions to share resistance training below?

What actions are there in resistance training? 1 squat.

Squat movements mainly exercise our leg muscles. First of all, we stand on the yoga mat, with our legs spread out shoulder width. At this time, our backs are chest-high, our abdomen is closed, and our hands can naturally relax and straighten and be placed at our sides.

When we squat, we move our arms horizontally forward, so that we can exercise our arms and leg muscles at the same time. When you stand up straight, relax your arms downward, return to your original position, and complete 50 actions at a time.

Platform entry

Plate support is an indispensable action to exercise core strength. This action not only requires us to support the upper body with arm strength and chest strength, but also to ensure that the lower body is parallel to the ground with waist strength and leg strength. So this action is a very comprehensive action, so generally a group lasts between 30 and 50 seconds.

push-up

Push-ups are familiar to everyone. At first, we put our hands and palms wider than our shoulders, with our elbows bent on the ground and our feet and soles touching the ground. At this time, we keep our bodies at an inclined angle to the ground. At this time, our elbows bend more, so that our bodies can stay closer to the ground and parallel. Then raise your arm slightly upward to make your body more upward. Complete 30 actions at a time and you can do three groups at a time.

The difference between resistance training and strength training

What is strength training:

Strength training is mainly a training subject to train our muscle explosive force and body coordination ability. The main training method is to carry the weight from one point to another with the most direct action.

In this process, we need to mobilize the coordination of the body and let more parts of the body participate. For example, to lift a barbell, not only do it with your arms, but also the muscles of your back and legs should cooperate with each other to lift the barbell.

What is muscle resistance training?

Resistance training, also called resistance training, mainly exercises human muscles. Several common resistance training are: push-ups, tension ropes, shoulder pushing, etc.

If we are training shoulder push, we should push the heavy object up quickly at a faster speed and then put it down slowly. The characteristic of this movement is that the other parts of the trainer's body hardly move, and the strength is concentrated on the toes of the deltoid muscle, and the weight is much slower than the barbell flip, so more muscle strength is used to come to defying gravity.

Which is better, strength training or resistance training?

There is no better problem between strength training and resistance training. Mainly according to your training venue and training environment, find a suitable training method.

If you want to do strength training, then strength training is definitely more suitable for you than resistance training. If you want to shape or gain muscle. Then, the effect of strength training is a little worse than that of resistance training.

What are the movements in resistance training? 2 What are the common resistance training?

1, squat down

Squat is a common fitness action, mainly aimed at the training of leg muscles. Making a reasonable squat training plan can help us improve the line beauty of leg muscles and shape sexy and charming buttocks, which is an essential fitness action for every fitness woman. When exercising, keep your feet shoulder height, raise your head and abdomen, and slowly squat down your knees, and resume your movements after 2 to 3 seconds.

2. Dumbbell lift heel

Dumbbell lift heel is a good exercise for leg bodybuilding, which mainly trains soleus and gastrocnemius. Among many fitness exercises, dumbbell lift heel can be regarded as the most classic and widely used one. Most people will use Smith machine as an auxiliary training equipment during training. Attention should be paid to the fact that the legs and knees should not be bent or bent, otherwise the training effect will be greatly reduced.

Step 3 sit-ups

Although sit-up training seems to be a very simple training action, in fact, when we train in the correct posture, we will find that it is often not as easy as we think.

Sit-ups are a classic action for people who need to lose weight. If you train according to the correct training movements, the excess fat in your body will disappear without a trace sooner or later. When we are training, we need to use a relatively comfortable yoga mat or lie on the bed, bend our legs together at 90 degrees, hold the back of our head with our hands crossed and do body flexion exercises.

What are the movements in resistance training?

1, bird dog style

Put your hands on your knees, then straighten your right arm forward and your left leg backward, all parallel to the ground. After holding for 3 seconds, return to the original posture, and then do the same action on the other side. Repeat 15 times on each side.

2. Squat on the fitness ball with one leg

Put a fitness ball on the wall, stick it on your back, then do a squat with one leg down, lift your right leg parallel to the ground, support your body with your left leg, and then return to your original position. After 20 repetitions, do the same action on the other side.

3, the belt elastic impact resistance

Keep standing and place a resistance band at both ankles. Lift your right foot and move to the back of your body. When you feel some resistance, hold it for a few seconds and then return to your original position. After repeating 15 times, do the same on the other side.

4. One-legged bridge type

After lying flat on the ground, bend your knees and put your feet under them. Then straighten your left leg into the air and lift your hip with your right heel. Hold for a few seconds, and then slowly return to the original position. After 20 repetitions, switch to the other side.

5. Clock-type shoulder lifting

Take a light dumbbell in each hand and imagine yourself in the center of the clock. Raise your arms to be parallel to the ground, which is equivalent to the clock reaching 12. Then the arm points to 1 and 1 1, 2 and 10, 3 and 9 respectively. Repeat the whole set of actions not less than four times.

6. Anti-abdominal roll

This action needs the help of a fitness ball. Support your body with your hands, put your feet on the fitness ball, your hands are just below your shoulders, and your two calves are attached to the fitness ball. Then bend your knees and push your hips hard, and roll the fitness ball back and forth under your body for 60 seconds.