The role of strength training
1, twist
If you like doing the most fashionable sports at the moment, maybe you will choose sit-ups. This exercise can really build those abdominal muscles, but what's the use? Outside the gym, bending forward is a common way of action. Because of gravity, the psoas muscle is more stressed than the abdominal muscle. When playing golf, turning around may be the most obvious action, but in wrestling, or when you try to pull or move heavy objects, the rotation of the waist can release a lot of power.
The muscle responsible for turning around is the oblique muscle outside the abdomen, which can be stronger than you think. If there is no rectus abdominis in the front of the body, the external oblique muscle of the abdomen is likely to tear your body carelessly. Perhaps one of the important functions of rectus abdominis is to balance the strength from the external oblique muscle.
Classic practice: weight-bearing fitness ball sit-ups Hold a barbell piece of suitable size in your hands and hold it on your chest, with your legs apart, so that your neck, trunk and thighs are in a straight line and parallel to the ground, and then start to contract your abdominal muscles. The purpose of this exercise is to strengthen the strength of rectus abdominis and eliminate excessive force when turning too hard at ordinary times.
Other exercises: twist the puller. First, stand on the right side of the high-position puller, hold the puller handle, turn it to the right as far as possible, and then return to the starting position. Repeat this way, and do it on the other side after completing the target number of times.
2. Crouching
If you know how important the development and strength of lower limbs are to our ancestors, then you will have a correct understanding of lower limb exercise in fitness, and you will know that quadriceps, hip muscles, inner thighs, calves and other small muscles are all important.
Classic practice: put the barbell at the chest height of the squat rack and stand facing the barbell. Hold the barbell with both hands, slightly wider than the shoulders, lift the barbell and retreat to a certain distance from the squat rack. Keep your feet shoulder-width apart, keep your back straight, and slowly squat down until your thighs are parallel to the ground. Then get up and stand straight, but don't lock your knees.
Other exercises: Although no exercise can compare with squat in effect and comprehensiveness, dumbbells can be used instead of barbells to do squats, so that more times can be achieved with less weight.
Step forward and squat down
Squat and hard pull are trained with symmetrical and parallel legs, but in practice, there are many situations where the arrow squat posture is needed. There is a difference between lunge and squat. The gluteal flexor muscle is used more in lunge, because sedentary people can easily oppress this muscle and cause physical discomfort. Squat with arrow can force gluteal flexor to get exercise and increase the flexibility and strength of this muscle.
Classic practice: open your feet to hip width, and take a big step forward with your left foot until your knees are bent 90 degrees and your thighs are parallel to the ground. Keep your back straight during exercise. Then push the left leg upward back to the starting position, and then change the right leg to do this action.
Other exercises: practice on the steps. Use a knee-high or stable training stool to go up and down the steps repeatedly, alternating sides. The number of times to achieve the goal.
4, hard pull
Lifting heavy objects from the ground is a very basic and common action. The most obvious benefit of practicing hard pulling is that you will learn how to pull heavy objects in the right posture to avoid injury.
Classic practice: put a pair of lighter barbells flat on the floor, facing the barbells, with your feet shoulder-width apart and the barbell bar directly above your toes. Bend your knees. Hold the lever with both hands, one palm forward, one palm backward, and knees between your arms. Keep your head and back straight and get up slowly, while keeping the barbell close to your body. Stand up straight with your knees unlocked, pause for a moment, and then slowly put the barbell back on the ground.
Matters needing attention in strength training
Warm up and stretch.
It is very necessary to do warm-up exercises before training, and stretching exercises are needed after warm-up. The two are different. For example, running 10 minutes or riding a bike. Do gymnastics. Lack of warm-up and stretching, easy to get hurt. Strength training to warm up, you can practice a group of half the weight first. Let the muscles, blood and joints move first, and then start formal training.
Cooperate with breathing.
We should cooperate with breathing when exercising, make our exercise full of rhythm, and breathe with the change of exercise. For example, lifting barbells while lying down can increase lung capacity and chest. Exhale while doing push-ups. The principle of general strength training is to relax and inhale; Exhale hard.
You can practice the heaviest test once a day.
Your limit and frequency can be lowered, but it is dangerous. At the same time, it is also easy to get hurt, including muscle strain and being crushed by equipment. You should have a coach to supplement or set the safety device of strength training equipment to avoid crushing yourself.
If you have to rest in pain.
Strength training requires a lot of exercise, so everyone should pay attention to their own exercise and rest when practicing. If you want to practice the same set of muscles every other day, you must make these muscles painless.
Methods to prevent muscle soreness after exercise
1, preventing muscle soreness after exercise can reasonably supplement active sugar.
The main component of active sugar 1, 6- fructose diphosphate is an intermediate product of sugar metabolism. It can directly provide energy for the cell membrane, reduce the damage of free radicals to the cell membrane, alleviate the ion disorder inside and outside the cell membrane caused by training, effectively inhibit the increase of serum creatine kinase after exercise, eliminate fatigue and reduce muscle soreness.
2, to prevent muscle soreness after exercise, you can do a good job in preparation and finishing activities during exercise.
Adequate warm-up activities and reasonable finishing exercises are helpful to prevent and relieve muscle soreness. Moreover, warm-up activities and finishing activities should be focused, and the use of muscles in different events is different. Every muscle involved in the training process should be fully active in these two stages.
3. Prevent muscle soreness after exercise. Exercise arrangements should be reasonable.
After a period of exercise, the symptoms of muscle soreness were alleviated. And be single-minded. For example, downhill exercise can relieve muscle pain caused by downhill exercise after a period of time.