Is morning suitable for strength exercise?
1. Is morning suitable for strength exercise?
It is not suitable for strength exercise in the morning. Because the body temperature is low and the joint muscles are the most stiff during this period, it is best to do some exercises with less intensity and endurance. Because the heart rate is also the lowest, you can engage in some sports that require good stability of your hands, such as archery and throwing.
Afternoon is the best time to do strength exercise, because at this time, the body temperature reaches the highest point of the day, and the muscles are also the strongest time of the day. At this time, the body temperature rises, and the strength and elasticity of muscles begin to reach the peak. The breathing passage is also the most relaxed around 3 pm, which means that you can inhale more oxygen, increase your vital capacity and help your heart work more effectively.
2. What power movement?
Strength training refers to a kind of exercise to improve the strength, endurance and shape of muscle groups through repeated, group and rhythmic weight-bearing exercises.
Strength training is mainly anaerobic exercise, such as weight-bearing squat, push-ups, barbell rowing and other sports. But we can make it have the advantages of aerobic exercise by light weight, multiple times and multiple groups, which can decompose lactic acid produced by anaerobic metabolism again and reduce muscle discomfort.
Different exercise time, different groups and different negative weights will have different effects. For example, in order to improve muscle endurance and increase muscle elasticity, it is necessary to adopt the training method of less times and more loads.
3. What are the movements of strength sports?
3. 1, stand on your knees.
First, keep standing, raise your hands to shoulder width, then try to raise your left knee to the highest point of ability, and keep it at the highest point for about 3 seconds, then slowly put down your left leg and replace it with your right leg to repeat the above actions. Pay attention to exhaling when lifting legs and inhaling when falling. This method is mainly to exercise leg strength and balance.
3.2, transverse scissor legs
First, lie on your left side, with your left hand supporting your head and your right hand supporting your front. Then, raise your right leg as high as possible, keep your body at an elevation angle, and stick to the highest point for 3 seconds. Slowly lower your right leg, lie on your right side and do the same actions as above. This method is mainly to exercise the muscles of the buttocks and abdominal oblique muscles.
3.3, side hip lift
First, lie on your right side, with your right elbow propped on the ground, your left hand akimbo, your torso and legs in the same plane, and your left leg stacked on your right leg. At this time, raise your hips and keep your body straight, then slowly fall, mainly for ten times, and then repeat the above actions on the other side. This method is mainly to exercise the abdominal oblique muscle and intercostal muscle.
3.2. Squatting
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.
What are the skills of strength exercises?
1, warm up before training and stretch after training.
Warm-up before training is an important guarantee to obtain the best training effect, but it is often ignored. Aerobic exercise should be carried out for 5- 10 minutes before training, in order to improve heart rate and body temperature and prepare for the upcoming hard training. After the warm-up, 1 group 10-20 light weight exercises will be conducted for the target parts on the training day.
Step 2 hold your chest out and pull your back
Almost every training guide article you have read will emphasize the importance of body posture and action norms, with the aim of keeping the trunk stable, improving training efficiency and avoiding injuries. The principle of holding out your chest and pulling out your back applies to almost every training. Specifically, it is: chest, shoulders sinking and contracting, abdomen, and abdomen in the lower back. These principles also apply to different training postures, such as standing, sitting or lying.
3. Breathe normally
Normal breathing can effectively prevent blood pressure from rising excessively. The basic principle is to inhale when lowering the weight, hold your breath when lifting, and exhale when lifting.
4. Strength is the key.
In order not to waste the time you spend on fitness, but also to achieve obvious results in strength and circumference, you must go all out to exercise in every training. If you can do 15 times for a weight at most, but you only do 10 times, then you should increase the training weight or finish the last 5 times. Regardless of the level of the trainer, except for the warm-up group, each group will be exhausted, that is, it will not be able to complete it again.
What should I pay attention to when doing strength exercises?
1. Don't eat indigestible food such as oil, meat and alcohol within 60 minutes before fitness. Eating proper carbohydrate staple food can improve sports performance.
2. Fully warm up before exercise, so that the body and mind can adapt to the reaction and prevent sports injuries.
3. Don't go hungry. Put some convenient food in the office or carry-on bag in case you are hungry. Hunger will accelerate muscle catabolism, so don't ignore every meal.
When is the best time to do weightlifting in a day? It's afternoon, when your body temperature reaches the highest point of the day and your muscles are the strongest in the day.
5. Friends who gain muscle can supplement protein powder, eggs, beef and other high-protein foods after fitness, which can better improve fitness efficiency.
6, friends who reduce fat need to appropriately reduce calorie intake, pay attention to water intake during training, absolutely can not drink water, follow the principle of a small number of times.