Everyone needs three kinds of strength. In the process of fitness, we should not only exercise the muscles of the whole body, but also exercise strength. The so-called strength can be divided into core strength, maximum strength and explosive force. This paper introduces the three forces that everyone needs one by one.
Three kinds of strength that everyone needs: core strength
"Core advantage" sounds a bit trite, but it is indeed a vital advantage. As far as physical fitness, safety and quality of life are concerned, core strength is the most important strength type of the whole human body.
First of all, the core is the joint of upper and lower limbs. In addition to isolated movements, most compound movements training and sports need the participation of the core to help the upper and lower limbs complete their respective sports tasks.
Secondly, the core can play a key role in preventing injuries. If the core strength is too weak, the body is easy to lose shape under heavy load, such as stretching the spine or tilting the back (especially the lower back). Unfortunately, this extremely dangerous movement often happens in the gym, and the lingering pain in knees, hips and lower back is largely caused by this movement-learning to better control posture and movements through the core is one of the most important things in the fitness process.
Finally, strengthening the core can improve your overall physical fitness.
Then the question is, what kind of kernel can be called "strong"? The most important point: balance (this requirement is higher than any other muscle group). A strong core must have the following four abilities to resist the bending and stretching of the spine:
1, tensile-post-bending
2. Flexibility-Bending forward
3, lateral bending resistance-lateral bending
4. Anti-rotation and torsion
It is impossible to deeply stimulate the core strength from multiple angles just by doing belly roll. You need to train your core strength through specific resistance movements. Here are some corresponding training actions:
1, tensile weight-bearing push-ups
2. Bend-squat and its variants, hard pull and its variants.
3. Anti-lateral bending-farmers with unilateral load-bearing walk, lift boxes and pull hard.
4, reverse rotation-one arm dumbbell bench press, dumbbell rowing
Type 2: Maximum strength
The maximum strength is the maximum weight that a training movement can bear (1RM). However, for non-professional amateurs, the risk factor of 1RM test is relatively large, so it is suggested to use the five-time maximum (that is, 5RM) to estimate your maximum strength.
For an individual, the maximum strength is as important as the core strength, which reflects not only the muscle itself, but the ability of the central nervous system. During high-load training, the body must exert its strength more effectively and mobilize muscle strength efficiently. It is worth mentioning that many people mistakenly think that the improvement of maximum strength will lead to the decline of speed and explosiveness. This is not the case, but after targeted training, strength can be improved and explosiveness can also be improved.
The choice of action is the key to maximum strength training, and the actions such as double-headed bending or three-headed arm flexion and extension have little effect on the improvement of maximum strength. Multi-muscle groups and compound movements are the king of strength training. The main maximum strength training includes:
1, squat variant (front squat, back squat)
2, hard pull variants (sumo hard pull, conventional hard pull, hexagonal barbell hard pull, etc. )
3, bench press
4. Load-bearing pull-ups
Type 3: explosive power
With the growth of age, the first physical performance we usually "lose" is explosive power, which is simply the ability to move quickly and exert strength, which is one of the most important reasons why many athletes have short careers. Although we are not professional athletes, "higher, faster and stronger" is still the pursuit of every boy who loves to play and has dreams.
Explosive power can be divided into two categories:
1, explosive power
2. Speed and explosive power
Explosive movements include Olympic weightlifting, snatch or clean and jerk. Unlike pulling and squatting, these movements require extremely high speed and belong to explosive movements. The training of power explosive force does not need to learn all the above actions, and the simple lifting action can completely achieve the purpose of power explosive force training.
The other is speed explosive force training, and throwing and jumping on the medicine ball is a very good speed explosive force training action. Throwing a solid ball upward can be a whole-body training action or an upper-body training action, depending on whether you are fixing the lower limbs or participating in the force; Jumping is another basic but powerful speed training action, so we should pay attention to step by step in the training process. At the beginning, you can do some basic training such as low jump box.
How should these forces be strengthened?
Stage 1
Accumulation (focus on core strength)
The key point of this stage is to get a strong core, so the training of maximum strength and explosiveness is second. The content of the training is mainly some basic explosive power and strength training that takes into account the core, such as changing barbell squats into double kettle bells squats, changing barbell bench presses into one-arm dumbbell bench presses, and changing one-arm or chest-supported dumbbell rowing into dumbbell rowing.
The most important content is core strength training. Choosing actions that can integrate the core in many directions, specifically, isolated core training. Dead bugs, flat support and abdominal muscles are all good core training movements, which can stimulate the core muscles from many angles, not just the front and back sides.
stage Ⅱ
Maximum strength (maximum strength prevails)
The main goal of this stage is to become stronger, so the original resistance training needs to be fine-tuned. The first thing to do is to increase the intensity of training; The same is true of core training movements, which increases the difficulty of training-in short, the goal of this stage is to increase strength as much as possible.
Although unilateral variation is a good training method, it should be completely abandoned at this stage, because unilateral movements can't bear a lot of weight. Now you need to land on your feet, hold the bar with both hands, and complete the weightlifting training according to the standard training movements. Whether it is squat, squat, hard pull, bench press or weight-bearing pull-ups, we should make good use of the principle of "weight gain".
Stage 3
Practice part (mainly explosive force)
At this stage, training is mainly aimed at speed explosive force and strength explosive force, such as running, jumping, sprinting and throwing medicine balls. Of course, you can also do weightlifting training. In short, any action that can break out quickly is a good training choice. At the same time, continue to do maximum strength and core training, but remember that it is not the main direction of the current training period.
It is worth mentioning that these three forces are not unrelated, and strengthening one of them will have a certain positive impact on other forces. For example, although the third stage is not aimed at the training mode of core and maximum strength, after this stage, the core and maximum strength will be greatly improved.
Skills of strengthening strength in fitness First, warm up.
When we step into the gym to show our talents, if we don't have enough warm-up exercise, our muscles will be easily strained. When we start exercising, we can spend ten minutes first, and then do some stretching exercises or do some lightweight exercises on the treadmill or flywheel. It is so simple that every time we exercise, we will find that we are not as stiff as warm-up.
Second, record
No one dares to say that progress is simple. We can take some time to record the number and weight of each exercise, so that we can get back our achievements every time, and it is also convenient to break through our own goals and ourselves. The way of recording is also very simple, just list the movements to be practiced that day, the number, times and weight of each movement every day.
Third, nutritional intake.
No matter how powerful our goal is, it must be inseparable from the nutrition we need to consume every day. If you want a good figure, the intake of nutrition must be the key. Just as we record the amount of exercise, the intake of nutrients needs to be recorded. Carbohydrate plays a very important role in enhancing strength, and glycogen is the main fuel for strength output. Fat can help the absorption of vitamins and balance hormones in the body. Protein can help us to repair the damaged muscle tissue during training. These people are the main nutritional force of our fitness, and they are indispensable!
Fourth, multi-joint movement.
Multi-joint movement means that the same movement will use multiple joints and muscles at the same time, which requires more energy to perform, and at the same time forces the body to adapt to heavier weight and make the body enter survival mode. Finally, make your body stronger and stronger, avoid the damage caused by weight, and you can also find yourself more and more obvious during exercise. Common multi-joint exercises include squat, pull-ups, bench press and so on.
Fifth, synthesis.
Finally, I need you to combine the first four parts and make your own exercise table! Combining the exercise and diet we need, we will know what our training goal is when we step into the gym every day. Every athlete has his own sports menu. This scientific training can only be said to be getting stronger and stronger!