Protect heart health

Because of its beneficial effect on heart health, the American Heart Association recommends it as the first choice to protect the heart. Research shows that strength exercise helps to avoid heart disease, and even for those who already have heart disease, it helps to reduce the incidence of heart disease and other heart problems. Moreover, some studies have also found that moderate weight-bearing exercise can also reduce the level of bad cholesterol in the human body and improve the level of good cholesterol, thus improving heart health. In addition, according to the American Academy of Health Sciences, strength exercise can also lower blood pressure by as much as 20%. Researchers say that the reason why the heart can be in a healthy state stems from the increase of blood flow to muscles, heart and whole body, and strength training can just do this.

Build strong bones

Many people may not think of this, but in fact, living cells that make up bones can become stronger through exercise. Regular strength exercise and other forms of load exercise, such as walking and running, can help improve physical health and bone toughness by improving and maintaining bone density. Through weightlifting training, the calcium content in women's spine can be increased by 13% in just half a year. In addition, related research shows that strength exercise can even reduce the risk of osteoporosis and related fractures if combined with proper diet.

Lose more weight and look more stylish.

In addition to burning more calories and improving metabolism, strength exercises can also help to lose more body fat. A study by Pennsylvania State University found that, generally speaking, people who do strength exercises will lose 6 pounds more fat than those who don't, which is because of muscle. When you start to reduce calorie intake and consider regular exercise, your body will unconsciously increase calorie consumption from a certain point.

When only focusing on dieting, the body will use fat as fuel, but at the same time it will also destroy the muscles as fuel, which is not conducive to fitness. When we increase strength exercises on the basis of paying attention to diet, we can build and maintain muscle mass while losing weight. Generally speaking, 1 kg muscle can burn 35~50 calories a day, which can't be achieved by general aerobic exercise.

In addition, strength exercises can even fundamentally improve women's figure. Experiments show that the traditional aerobic exercise has low intensity and long duration, which can only improve metabolism and cardiopulmonary function to a certain extent, but can not affect women's original figure. The best way to reshape your body is aerobic exercise combined with appropriate strength exercises, which can not only enhance your heart and lung function, but also build more muscles to consume more fat.

Shape a slim figure

If you are carrying out a full-body strength training program, don't be surprised that your standing posture has changed significantly. Strength training helps to improve the flexibility, coordination and muscle toughness of joints, thus making the body more tall and slender. Through reasonable strength exercises, the muscles can develop in a balanced way and maintain good elasticity, thus changing the bad posture caused by bad posture. Moreover, it only takes a few weeks of strength practice to make you stand taller and straighter, and at the same time, open your shoulders back and lift your chin up, making you look more confident and slender!

In addition, strength exercises can not only enhance self-confidence, but also improve women's ability to withstand pressure. Harvard University's research found that after 10 weeks of strength training, people who participated in the experiment could better alleviate their depression. Moreover, women can also improve their ability to resist external pressure and bear pressure through strength exercises such as weightlifting.

Make your attention more focused.

Strength exercises have also been proved to improve brain health. According to "Archives of Internal Medicine", weekly 1~2 hours of strength exercise can improve cognitive function, with better planning and the ability to handle many things at the same time. So, the next time you need to work overtime, remind yourself that your brain has work to do, but it's in the gym.

Bring a good sleep

Sometimes, if the exercise time is too close to bedtime, it will be difficult to fall asleep. But doing strength exercises (at least 2 hours before going to bed) has been proved to help avoid sleep disorders and insomnia. Moreover, strength exercises can make people feel happy and tired and help them fall asleep more smoothly.

Looks younger.

Women who insist on strength training for a long time look younger than their peers as they get older. Because putting the body under a certain exercise load for a long time can improve the blood circulation of the body and the process of material metabolism of tissues and cells, and reduce the degree of degradation of the body, the body can maintain a better curve and compactness than its peers.

Reduce the risk of diabetes

Regular and moderate strength exercises can help avoid diabetes in many ways. First and foremost, strength exercise can improve sugar metabolism. The researchers also found that strength exercise can improve the sensitivity of human insulin and control the glucose content in the blood. In addition, according to the strength exercise mentioned above, cholesterol and blood pressure can be controlled, which may play a certain role in controlling diabetes.

Increase the strength, flexibility and balance of the body

Regular strength exercises will make people good at doing anything, which does not exaggerate the benefits of strength exercises. Physical exercise (or other forms of resistance exercise) can help the body increase the number of muscles, so that it will be easier and more powerful to lift anything except dumbbells. The data shows that the maximum strength load of women can be increased by 30%~50% through strength exercises. Whether it is shopping, cleaning the room or taking the stairs, it will become easier with strength exercises. In addition, regular weightlifting exercises also help to improve the flexibility, balance and coordination of the body. The data shows that strength training can also improve the balance ability of the body by 40%.

Help burn more calories.

Exercise related to lifting heavy objects can burn calories (especially when doing circular exercise, it can also bring the benefits of aerobic exercise), while strength exercises can help burn more calories even if you don't exercise. This is due to the effect of strength training on muscle exercise. Once the number of muscles increases, the more muscles the body uses in daily activities, and correspondingly, it will burn more calories. In addition, exercise muscle cells burn more calories than exercise fat cells.

Therefore, it is only necessary to increase the number of muscles through simple weight lifting exercise, and at the same time, it can improve the metabolic rate and turn the body into a machine that burns calories efficiently. Relevant research in the United States found that women can lose 1.6 kg of fat and build nearly 1 kg of muscle by doing strength exercises 2-3 times a week for two months in a row.

But don't worry that strength exercises will make your muscle lines as strong as men, because the hormone content in women's bodies that promotes muscle growth is much lower than that of men, so they generally don't make their bodies too masculine because of strength exercises, which is one of the reasons why young women in the United States choose this sport one after another.

The benefits of women's strength sports

Practice has proved that women can not only strengthen their physique and promote their physical and mental health, but also correct their body shape through equipment strength training. Strength exercises can be carefully made according to the strength of various parts of the body, combined with comprehensiveness and pertinence, so as to optimize the body and make it fit and stylish.

Strength exercise is not a man's patent, but also the most powerful way for modern women to keep fit. Guangzhou Science and Technology Activity Day and Guangzhou Sports Science Association Member Day held in Guangzhou Sports Center from May 14 to May 15, 20xx, in the consultation activities with the theme of "Building a Happy Guangzhou, Scientific Fitness", it was found that most women aged 20-50 passed the physical examination, and it can be said that more than 90% obviously exceeded the body fat content by 3-5. In addition to female sex hormones, the main reason for this phenomenon is that most women are single in exercise and lack resistance (strength) exercises. Studies have proved that after anaerobic training, fat is still burning even at rest, which can last for 2 days. Strength training is the best way to improve the body and the most powerful weapon to build the body. This is irreplaceable and unattainable for aerobic exercise.

In recent years, practice has proved that women can not only strengthen their physique and promote their physical and mental health, but also correct their body shape through equipment strength training. Strength exercises can be carefully made according to the strength of various parts of the body, combined with comprehensiveness and pertinence, so as to optimize the body and make it fit and stylish. Anaerobic (strength) training is a "double-edged sword", which can not only shape the body but also reduce fat. Further optimize the body shape, make it symmetrical and straight, make it symmetrical and straight, make it concave and convex, make it more feminine, perfect and elegant, and add feminine charm. So as to improve social competitiveness.

With the development of productive forces in today's society, mental labor has gradually replaced physical labor. With the reduction of manual labor, osteoporosis will appear earlier and more obvious, especially for women. But strength training can enhance bone density. Why? It is because in the process of strength training, bones are an important part of the motor organ system, which acts as a lever and bears the load. In the process of completing each attempt, the bones get more stimulation and better exercise, thus improving the compression resistance and resistance of the bones, thus enhancing the bone density. In addition, long-term strength exercises can also promote the absorption of calcium, improve the density and hardness of bones, prevent premature osteoporosis and effectively prevent fractures. Premature osteoporosis is more common in women, which is one of the reasons why women lack exercise strength. It can be seen that strength training is a necessary course for women to shape their bodies. Suggestion: 1, strength exercise 3 ~ 4 times a week, 30 ~ 45 minutes each time. 2. After the strength exercise, carry out aerobic training for 20 ~ 30 minutes, such as running, riding a strength bike, aerobics, etc.

Strength exercises suitable for home.

When it comes to strength training, what comes to mind first? Muscle? The gym's retraining machine? Or dumbbells? In fact, strength training and muscle training are different, and equipment is not necessary, so you can do it at home.

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.

What are the strength training methods for basketball players?

First, biceps brachii

1. Alternate bending: mainly practice biceps brachii and separate biceps brachii. Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction.

2. Mind bending: mainly practice biceps muscle peak.

Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.

Second, triceps brachii

1. flexion and extension of the posterior cervical arm: mainly practicing triceps brachii.

Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.

2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.

Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.

However, we must be careful not to cause muscle strain during exercise. This process should probably be gradual, but we should pay attention to physical exercise at ordinary times. If you are a student, don't affect your study. This is something other than your study. In addition, don't worry about your grades, stick to and maintain the strength training I mentioned above, and you will gradually see the effect.