Free weight training usually uses dumbbells, barbells, kettles and other free weights for training. These weights can be selected according to different weights and body types to meet different training needs. In free weight training, the trainer can choose the appropriate weight and movements to practice according to his physical condition and training objectives.
The advantage of free weight training is that it can be trained for different muscle groups and can be practiced according to different movements and angles. This training method can effectively improve muscle strength, endurance and explosive force, and also improve the coordination and balance of the body.
In free weight training, the trainer should pay attention to:
1, choose the right weight: this is the most critical point in free weight training. Too much weight may cause harm to the trainer, while too little weight may not achieve the expected training effect. Trainers should choose the weight according to their own strength level and training objectives. At the first attempt, it is best to choose a lighter weight and then gradually increase it. Trainers should also learn to listen to their bodies and not force themselves to lift too much weight.
2. Keep the correct posture: The correct posture can not only maximize the strength of muscles, but also prevent injuries. For example, when squatting, the feet should be slightly wider than the shoulders and the toes should be slightly outward; When bench pressing, your hands should be slightly wider than your shoulders and your elbows should be slightly retracted. Incorrect posture may lead to muscle strain and joint sprain.
3. Breathing control: Breathing control is very important in free weight training. Generally speaking, exhale in the hard phase (such as lifting heavy objects) and inhale in the relaxed phase (such as putting down heavy objects). Proper breathing can help the trainer to better control the strength and balance of the body.
4. Pay attention to warm-up and stretching: Before starting free weight training, proper warm-up exercise can help the body gradually enter the state of exercise and prevent sports injuries. Warm-up exercise can be a simple aerobic exercise, such as running or skipping rope, or a lightweight exercise aimed at the muscle group to be trained. After training, proper stretching exercise can help muscles relax and reduce muscle soreness and stiffness.