How do men do correct strength training 1 and isometric training?
Isometric training refers to a training method of muscle contraction when both ends of the muscle (starting point and end point) are fixed or overloaded. When contracting, the length of the muscle cannot be shortened, only tension can be generated. This contraction with constant length and increased tension is also called isometric contraction. Isometric training can quickly improve muscle strength and take less time.
The training effect depends largely on the angle chosen when doing the action. If the muscles in a certain part are weak, then you should choose the best action angle to practice this weak part for overload training.
In each training class, the muscles of one part should contract repeatedly 1-5 times, and then rest for 2-3 minutes. During the rest, you can train muscles in other parts. Because the isometric training time is short and the energy consumption is relatively small, it is not easy to cause pain. Regular isometric training once a week can keep the growth momentum. Isometric training will raise blood pressure, so people with hypertension, heart disease and arteriosclerosis are generally not suitable for isometric training.
2. Equal training
Contraction training with short muscle length and constant tension is called isotonic training. In each training class, the muscles of one part should be divided into four groups for maximum weight training for 30 days, and each group should do 166 times. The load standard is expressed by the maximum number of repetitions (RM). An RM refers to the weight that can only be lifted once with all its strength; Two RM refers to the weight that can be lifted by twice as hard as possible. And so on. Obviously, the smaller RM, the greater the weight. Practice has proved that practicing less times and approaching the maximum weight can increase strength and muscles. Isotonic training generally takes longer than isometric training, consumes more energy, and is easy to make people tired and cause muscle aches. So it takes a long time to rest and recover after waiting for training.
Isometric training starts with building large muscle groups. If you practice small muscle groups first, your body will be very tired, and then the effect of practicing large muscle groups is not good.
3. Constant speed training
The moving speed is constant. The resistance of the instrument is directly proportional to the strength used by the practitioner, ensuring that the muscles are always stimulated by the maximum load during the exercise. This kind of exercise is called isokinetic training. Isokinetic training is carried out by isokinetic trainer (combined equipment).
Isokinetic training has the advantages of isotonic training and isometric training, that is, it can use the maximum strength (isometric training) in the whole range of motion (isotonic training). In order to increase strength faster, you can do isokinetic training 4-5 times a week, and the maximum isokinetic contraction of one part in each class is 1-5 times, and each time lasts 1-3 seconds.
Matters needing attention in men's strength training: We should choose strength training that suits our slimming goals and stick to it 3-4 times a week instead of every day. Because the muscle recovery period is 48 ~ 72 hours, it is ineffective to continue to exercise the same muscle before the muscle is fully recovered, and it may even be counterproductive, affecting the exercise effect.
The choice of strength exercise time is relatively free, but like aerobic exercise, we need to pay attention to the coordination with meal time and rest time:
① Morning: Eat 100g carbohydrate and a little milk 30 ~ 60 minutes before exercise.
② Morning: one and a half hours after breakfast.
③ Afternoon: Start 2 hours after lunch or 2 hours before dinner, and eat100g carbohydrate 30 ~ 60 minutes before exercise.
④ Evening: one and a half hours after dinner and more than one hour before going to bed after exercise.
Strength training can not only enhance muscle strength and increase lean tissue, but also increase metabolic rate 15%, which is very helpful for losing weight or maintaining weight for a long time. The next course will recommend strength training suitable for female friends from two angles: dynamic training and static training.
Summary:
By studying this course, I believe you have learned the following points:
Strength training can help us improve the basal metabolic rate BMR and help us get through the platform period.
Strength training does not necessarily increase muscle circumference and develop developed muscles.
Strength training should be timely and moderate, which will make us more compact.
Men's classic dynamic training is literally understood. Dynamic training is the movement that the naked eye can directly see the muscle stretching. A more professional definition refers to the practice of shortening muscle length when muscle contracts. The following recommended dynamic training is a typical exercise for all parts of the body, which can be done at home by hand or with light equipment.
1, deltoid muscle of shoulder
① Lift the arm: stand or sit with the arm slightly flexed, and lift the arm in all directions. The number of times and groups shall be selected according to table 1.
② Push: standing or sitting, push upward from the chest, shoulders or the back of the neck, and push both arms at the same time.
2, pectoralis major, pectoralis minor, serratus anterior, etc.
① supine bird: supine on the pedal, with fists raised in front of the two arms facing each other, and the two arms slightly bent to one side and separated until the elbow is lower than the shoulder.
(2) supine straight arm pull-ups: supine on the pedal, arms behind the head, chest out and shaking arms to the front of arms before reduction.
3, abdominal rectus abdominis, abdominal oblique muscle inside and outside.
① Sit-ups: Sit-ups, with legs bent shoulder-width. Shoulders and back are raised but the waist remains in contact with the ground, or the upper body can be contracted on the opposite side.
② Body lateral flexion: the opening is slightly wider than the shoulder, and it bends left and right.
4. Dorsal trapezius, rhomboid, latissimus dorsi, longest and shortest muscles
① Shrugging: the arms droop, and the shoulders rise to the highest point and then recover.
② Chest expansion: Lift your arms from front to both sides, and then recover after chest expansion.
(3) Bow: Squat with legs apart, move the upper body forward from upright to parallel to the ground and then return.
These three back muscle training methods are quite simple.
5, biceps brachii, brachialis, triceps brachii, forearm muscles
① Bend and lift: the arms are drooping, the heart of the fist is forward, and the arms are bent and lifted to the front and back of the chest.
② Neck flexion and extension: Fix the elbow on the ear of the upper arm, lift the center of the fist backward, and do arm flexion and extension until the arms are straight on the head and then recover.
6. Gluteus maximus, biceps femoris, semitendinosus, semimembranous muscle, adductor muscle, quadriceps femoris, triceps femoris and flexor muscle.
① Squat: The opening is slightly wider than the shoulder, and the head is raised and the waist is straight. Squat angle is variable, but the included angle between the legs should not be less than 90 degrees.
② lunge squat: separate the front and back, with toes forward, and the angle of squat can be changed, but the angle between the front leg and the calf should not be less than 90 degrees.
Recommend classic static training
If you don't have any equipment at home, but you are also strengthening and shaping your muscles, try static training. Static training means that you can't see the expansion and contraction of muscles with the naked eye, but there is actually contraction inside the muscles. From a professional point of view, static training is a movement in which the muscle length is constant when the muscle contracts. The body maintains a specific posture, the joints maintain a specific angle, and only muscle contraction is used to enhance muscle strength. The following recommended exercises are mainly aimed at upper body shaping, especially chest shaping, and the persistence effect is remarkable.
1, chest
① Static push-ups: Do push-ups. When the body descends to the point where the chest is about to touch the ground, the pectoralis major muscles are extremely tight. Keep this static posture 15 seconds before resuming.
② Flat push: put your hands together on your chest, squeeze the palm roots together, stand still for 10 second, and then push with your right palm. Move your hands to your left chest, stand still for 5 seconds, and press down hard with your left palm. Move your hands to your right chest, stand still for 5 seconds, then return to the middle, and repeat about 10 times. Exercise pectoralis major to prevent sagging chest.
2. arm, arm (plural of arm)
① Triceps brachii: Hold a fist with your right hand, and bend your arm in front of you, with the direction perpendicular to the ground. Put the palm of your left hand on the lower end of the back of your hand, and stretch your right hand forward as far as possible, which will cause resistance to it. When bending over, you should also pay attention to the confrontation between your hands and repeat it for about 20 times. Hand exchange, the same action. Exercise the lower end of the upper arm to prevent butterfly sleeve.
3. Abdomen
① Lie on your back, with your ankles fixed and your upper body sitting up. The angle between your upper body and lower limbs is greater than 90 degrees, and your rectus abdominis is extremely tight. Keep this static posture 15 seconds before resuming.
② Lie on your back with your lower limbs and upper body upturned at the same time? v？ Glyph, rectus abdominis is extremely tight, keep this static posture 15 seconds and then recover.
4. Legs
① Half squat: keep the thighs horizontal, keep the upper body perpendicular to the ground as far as possible, cross your arms on your chest, and the quadriceps femoris is extremely tight. Hold this position 10 second before recovery.
② Heel lifting: sitting posture, with toes on the ground, heels as high as possible, and triceps brachii of calf extremely tight. Hold this position 10 second before resuming.
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