What do you know about the three most common misunderstandings in strength training? In life, many people will do some strength training, but when doing strength training, many people worry that they will become muscular men or muscular women. Let's take a look at three common misunderstandings in strength training.

Three Common Misunderstandings of Strength Training 1 Misunderstanding 1: Muscular Male/Female

Everyone's impression of fitness may still stay on bodybuilders who are afraid of developing muscles after a few exercises.

It's impossible. Those bodybuilders are professionals. After years of careful exercise, they have achieved good results.

If so, just kicking two feet of football can lead the national football team out of Asia and into the world?

Myth 2: You don't need strength training to lose fat.

Strength training can increase a certain amount of muscles. For people who lose fat, increasing muscle through strength training can help you lose fat better or keep the result of fat loss.

Fat stores energy and muscles consume energy. Therefore, if you have a high muscle content in your body, it can help you burn calories all the time, thus achieving the purpose of assisting in reducing fat.

There is also strength training, which can stimulate the body to secrete more growth hormone, which is beneficial to the whole fitness process.

Myth 3: The more you practice, the better.

In order to pursue the' effect' of strength training, many people will add more weight to themselves and practice muscles in the same place almost every day, so that the muscles can not rest and the effect of muscle gain is not obvious.

Muscle-building principle: break muscle fibers through strength training, and then supplement enough protein through diet. During rest, muscles will repair themselves, and after excessive repair, muscle growth will be formed.

So give your muscles enough time to rest.

Three common misunderstandings of strength training 2. Strength training suitable for women

1, lift the dumbbell

It is also the first choice for exercising upper limb strength. It is best to prepare two kinds of dumbbells with different weights. Heavy dumbbells can be used for targeted arm strength training, such as a group of 20 flat lifts or a group of 20 side lifts, and six to seven groups are practiced every day; You can use a lighter dumbbell to warm up or stretch at any time.

Step 2 pull-ups

It is also a very simple and practical method to exercise upper limb strength. You can plan to do three or four groups every day, and each group will do 10-20, and adjust according to the number you can bear. It should be noted that it is best to hang your hands vertically on the horizontal bar, and your chin should cross the horizontal bar when doing pull-ups. Try not to rely on the strength of the lower body, but on the strength of the arm.

Step 3 lift the barbell on your back

You can exercise upper limb strength and chest muscles at the same time, move the barbell directly above the chest, and then hold the barbell vertically with both hands. You can arrange the weight, lifting times and number of groups of barbells according to your own situation, and the effect is very obvious.

Step 4 do push-ups

You can also exercise upper limb strength. This can be done anytime and anywhere without props. You can make a few whenever you have time. It should be noted that the floor is too hard and may hurt the palm of your hand, so try to avoid rough cement floor and choose wood floor, grass or rubber floor.

Step 5 hit sandbags

D You can play more than a dozen sandbags at ordinary times and learn boxing or Sanda, which can effectively exercise upper limb strength and improve upper limb explosiveness and flexibility.

Step 6 Use tension rope

Exercise upper limb strength, fix one end of the tension rope, and then pull it alternately with one arm, or fix the middle of the tension rope and pull it with two arms at the same time. The easiest way is to firmly step on the middle of the tension rope with your feet, and then pull it up with your hands for exercise.

7. Fold the arm.

It is also a good way to exercise arm strength. Choose an arm stick that you can bear the weight, put your hands flat on your chest, then fold your hands down hard at the same time, bring them closer to the middle, and then slowly spread them to the sides. Design the number of people and groups according to the situation. It should be noted that it must be fully unfolded before letting go, otherwise it will be easily injured by bullets.

8, parallel bars arm flexion and extension

It is also a good way to exercise upper limb strength. Hold the parallel bars with both hands, support your arms on the parallel bars, make your whole body perpendicular to the parallel bars, bend your elbows slowly, make your body gradually descend to the lowest position, and then slowly support and recover. Be sure to bend slowly first, and then straighten slowly to avoid sudden speed increase, which may lead to slipping.