What are the most common misconceptions in strength training

As the pace of life increases, so does the psychological and physical stress that people are under. In order to relieve their own tension, more and more people are joining the ranks of sports. In various sports, strength training can achieve fitness goals relatively quickly.

Although there are many fitness enthusiasts who prefer strength training, in strength training, if the operation is not in place, it is also easy to cause harm to the body. So what are the most common misconceptions in strength training? Fitness enthusiasts, how can you avoid it?

Myth 1: Excessive strength training without guidance. Some fitness enthusiasts choose to train on their own because of the high level of training in the gym.

Self-training is not a problem, but many fitness enthusiasts tend to fall into the trap that the greater the gravity, the better the effect in the early stage of training. For novice fitness enthusiasts, rashly implementing excessive strength training without guidance may have a greater negative impact on their cervical spine, lumbar spine and other parts. In order to avoid tragedy, fitness enthusiasts should not rush when it comes to strength training, but should take it step by step, from freehand training, to fixed equipment training, to free strength training, so as to achieve the best results.

<> exercise does not focus on peak contraction. Many fitness enthusiasts often complain that they think that they have been doing strength training for a long time, just like others, but the training effect is not obvious. After finding that there is no effect, many fitness enthusiasts fail to stop in time, sum up experience, and still follow the original training plan, which is a common misunderstanding in strength training, and does not pay attention to peak contraction.

Sticking to peak contractions can lead to better muscle growth, which is also good for fitness enthusiasts to stay in shape and improve their health. Therefore, in order to avoid this misconception, fitness enthusiasts should take the peak contraction seriously to allow the muscles to be more fully exercised.

In addition, some fitness enthusiasts only pay attention to the preparation before exercise and the strength training of athletes, and ignore the stretching measures after exercise, which is also one of the common misunderstandings in strength training. Stretching can coordinate the physical skills of fitness enthusiasts, so that the muscles are in a more relaxed state, and fitness enthusiasts should try to do 10-20 minutes of stretching exercises after strength training.

Strength training has many advantages, but fitness enthusiasts who can't take the right way in training may be counterproductive and not conducive to their own healthy development, so in future training, fitness enthusiasts should consciously avoid misunderstandings and improve the efficiency and quality of exercise.

The most common misconceptions in strength training are that they do too much strength training without guidance, and many fitness enthusiasts think that the greater the strength the better the effect when they first train, which causes great damage to our lumbar and cervical spine parts, and overtraining.

The first is to blindly pursue large weights beyond one's ability to admit it, the second is to ignore protective measures and cause danger, the third is to rush for results, lack of rest, and finally not pay attention to diet.

First of all, strength training is not as heavy as possible, it should suit you, the higher the training frequency, the better, and give the muscles time to rest. Secondly, the right training will not deform our bodies, and the muscles we develop will not turn into fat.

The most common misconception in strength training is that there are many exercisers who do too much strength training without guidance. It is easy to think that the greater the gravity, the better the effect, and rashly carrying out excessive strength training will cause a great burden on the cervical and lumbar spine.

Principle 1: The target muscle group should be fully rested and should not exercise frequently.

Large muscle groups need to rest for 3 days after each training session, and small muscle groups need to rest for 2 days before they can work for the next round of training. The pectoral, back, hip, and leg muscles belong to the major muscle groups, while the arms, calves, shoulders, and abdomins belong to the small muscle groups.

We arrange 2-3 muscle groups for training each time, and arrange training for other muscle groups the next day, such as: train chest + arms today, shoulder + back tomorrow, legs + buttocks the day after tomorrow, a cycle for 3 days, so that the combination of work and rest, so that the muscle groups can get enough rest.

Principle 2: Gradually increase the level of weight bearing.

When it comes to resistance training, we need to start with low weights and don't blindly pursue heavy weights. When we are familiar with the movement standards, with the improvement of muscle endurance and muscle dimension, and then increase the weight bearing, and carry out heavy weight training, the muscles can grow stronger and stronger.

Weight training is not static, we need to regularly test your maximum weight level, choose the right weight for you, you can effectively improve the efficiency of muscle gain, and avoid muscle bottlenecks.

Principle 3: Compound actions take precedence over isolated actions.

When we are in fitness training, we should pay attention to the training of compound movements, not just do isolated movements. Novices should start with compound movements, which can drive multiple muscle groups to participate in training at one time, which can improve the coordination and coordination of the body, and the muscle-building effect will be higher.

Isolated movements can only drive a muscle stretch of the body, which is of little significance to training for novices, and our training plan should focus on squats, bench presses, rows, presses, deadlifts, pull-ups, parallel bars arm flexion and extension and other compound movements for training.

Principle 4: Pay attention to the development of leg muscles.

When strength training, don't only focus on the upper body muscles and ignore the development of the lower body muscles. We should pay attention to the exercise of leg muscles, the lower limbs are the source of strength, and the development of the legs will affect the sense of line of the whole body, and it will also affect the speed of your muscle gain.

The legs are the largest muscle group in the body, and if you don't train your legs for fitness, you are prone to fall into a bottleneck, and your strength level is easily trapped, and you can't break through the weight level during bench press and deadlift. We need to ensure leg training 1-2 times a week, focusing on the balanced development of the whole body, in order to develop a good-looking body line.

The principle of strength training should be gradual, not quick, and should be carried out under the premise of not exerting too much and not hurting the body.

Different people choose to choose the training method is different, some can be carried out by weightlifting, some can be trained by machinery, according to the individual's physical condition, choose the appropriate training method.

Follow the scientific training principles of Yinla, improve the muscle strength of the front and slide, the consistency of the form of movement, simulate the similarity of the characteristics of special technology as much as possible, and establish the process of sports writing and competition, and the pertinence of muscle strength development.

Everyone's physical condition is not the same as that of empty senhui, and the bearing capacity is also different, so the square bucket answer style of training is also different, and it is necessary to take the tassel according to the actual physical condition and carry out reasonable training.

<> "Some of the bright acres of strength training are common in the early days, and if there is still a need to supplement the knowledge of the bird.

<> "Some common terms of noisy and round Lu Chong in several force lifting and collapse training.

There are seven basic elements of strength training: training frequency, movement, load, movement speed, reps, number of sets, and rest between sets.

Movements: Of course, it refers to training movements.

If you want to do strength training, you must first think about what movements to practice. For example, if a friend starts to train his chest, he chooses the chest press with a bench press. Generally speaking, strength training for the purpose of fat loss, one part of the muscles, choose two or three movements to practice, you can do it, you don't need too much.

Load: It is how much weight and load we put on the muscles, that is, how much weight we use when doing strength training.

As mentioned earlier, if the weight is too small, it is not called strength training, but aerobic exercise. Therefore, with an action, it is necessary to consider how much weight this action has. For example, when a partner starts to push his chest, the load used is 60 kg, how to choose this load, it is very critical, there are many dimensions to consider, and you must be configured by a professional person, otherwise it will either be ineffective or directly injured.

Action speed: It is whether the action is done fast or slow during training.

It is generally expressed in terms of how many degrees of joint angle changes per second, and in terms of muscle gain, this problem is very complicated, but in terms of fat loss, it is simple, and it is generally possible at a moderate speed. What is the speed of medium speed? For example, if we lift a dumbbell, lift it for one to two seconds, and put it down for one to two seconds, it's basically okay.

Repetitions: Strength training is a group of exercises, and each set is done several times to be repetitions.

The number of times of strength training in each set is closely related to the load, and the number of times in each set is basically there when the load is determined. Or take lifting dumbbells as an example, the practical weight is ten kilograms, and you can only do ten at a time and you can't do it anymore, then the number of times you can do each set is ten times, and you can't do more if you want to, and it's generally not necessary to do less.

Number of sets: is how many sets are done.

The chestnuts we lifted just now: a chest push action, three sets of formal training. Generally speaking, for strength training for the purpose of fat loss, it is more appropriate for novices to do three sets of each movement, no more, no less; Those with some experience can do four sets, but it is not recommended to do more.

Rest between sets: This is how long the rest is between sets.

If it's from the perspective of gaining muscle or strength, it's complicated. However, for strength training for the purpose of fat loss, it is generally enough to rest for one and a half to two minutes. If you can adapt, it is better to take a break for a minute and a half.