What can I do after strength training to ensure the effectiveness of my training?

Be sure to supplement with protein after strength training. Be sure to take a moderate amount of rest after strength training. In addition, effective stretching massage can ensure the effectiveness of training. Also, be sure to get enough sleep, because sleep is the only way to build muscle.

After strength training, the muscles will feel sore, at this time, it is necessary to fully stretch, especially the muscles of the training part, to stretch for a while, on the one hand, it will relieve the soreness of the muscles, on the other hand, to prevent injury, which is also for the later training as a guarantee.

The first thing you do after strength training is to do a good stretching movement, which allows the muscles to recover quickly; You can't take a bath immediately, because going to take a bath immediately can easily cause a lack of oxygen to the brain, and in severe cases, it will lead to fainting; After training, it is also necessary to ensure that there is enough rest time to relax the body, so that strength training can be more effective.

After strength training, you can do some stretching movements to enhance muscle memory, replenish protein in time, enhance muscle replenishment, it is best not to take a bath immediately, so as not to lack oxygen after a lot of exercise, and maintain good sleep and rest after strength training, and finally you can summarize the content and shortcomings of previous training.

The first thing to do is to stretch. The second thing is not to take a shower immediately. The third thing is to supplement protein. The fourth thing is to get enough rest and recovery. The fifth thing is to train, reflect and learn.

After doing strength training, you should also do a stretching exercise on the body, so that the body will not produce a lot of fat, and it is not easy to produce muscles. Nuclear excitation.

Be sure to dismantle the shed to pay attention to the condition of the body, pay attention to the relaxation of the muscles, pay attention to the situation of the bones, can not do some other strong training, and can not drink water immediately, so it is easy to have problems, and can not rest on the horse, which is easy to affect the health of the body.

Attention should be paid to the stretching of muscles, attention should be paid to replenishing some water in time, attention should be paid to having enough time for muscle growth, attention should be paid to relaxing muscles, and there should be no strain or excessive use of the round chop.

After doing strength training, you must do stretching, which will make the recovery of muscles slower, do not take a shower immediately, otherwise it is easy to cause a cold, then you should also supplement some protein appropriately, so that the muscles of the body can be repaired, and you should also have enough sleep and rest, and you should also carry out various training in the later stage to maintain your muscle state.

After doing strength training, you must do stretching, do not take a bath immediately, replenish the white matter of the eggs, take enough rest and recovery, and reflect and learn from training.

Here are the movements and key points of strength training:

Training Movement 1: Half squat with both legs.

Action points: clam training, from the name can be seen shell opening and closing training, this exercise seems simple, but to achieve significant results or very technical points, first of all, the body is lying on the side, the legs are hooked to keep the shoulders, hips and ankles in a straight line, as if the whole back is leaning against a wall, hands are placed in the hip depression, and attention is focused on the gluteus medius position. Then do leg opening and closing exercises while keeping the hip joint stable.

Do not fall backward with the hip joint when the shell is opened. 15-20 reps per side, 4-5 sets.

Training Movement 2: Kneeling with one leg to bear weights

Action points: kneeling one-legged clam, intermediate stage can add elastic bands to increase the intensity of the training. If the hip joint cannot maintain a stable state of front-forward during training, it means that the resistance of the elastic band is too great, and the resistance of the elastic band needs to be appropriately reduced.

10-15 reps on each side, 4-5 sets.

Training movement 3: Half squat with both legs.

Action points: Keep your back straight, squat with your hips and knees flexed to a 45-degree angle between your thighs and the ground, focus your attention on the medial thigh head, and restore it to an upright position. 15-20 reps per side, 4-5 sets.

Training Movement 4: Weight-bearing single-legged half-squat.

Action points: After doing a two-legged half-squat, you can first transition to a single-leg weightless half-squat, and finally achieve a single-legged weight-bearing half-squat. Gradually increase the intensity of the movement, giving the body a process of adaptation. 8-10 reps on each side, 4-5 sets.

The main thing is to be persistent. A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, the training plan I give is:

Start with a 5-10 minute aerobic warm-up, end with 5-10 minutes of stretching and cooling, and 40-50 minutes of strength training in between. Strength training mainly includes: 1) Back:

pull-ups (anterior neck pulldowns); 2) Chest: Plate bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder:

barbell press (dumbbell press); 5) Arms: barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses).

Training remarks: Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of one action, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training.

When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force. Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat.

The daily diet is: moderate protein, less fat, high in carbohydrates. The ratio of the three main nutrients should be around 25 20 55.

Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice. Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep-wise:

It's best to get 8 hours of sleep every night, and take another 30 minutes at noon if you have time. By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness!

14 Tips for Gaining Muscle Mass: Heavy Weight, Low Repetitions, Multiple Sets, Long Displacement, Slow Speed, High Density, Consistent Movement, Peak Contraction, Constant Tension, Relaxation Between Sets, Exercise Large Muscle Groups, Eat Protein After Training, Rest for 48 Hours, Prefer Light to Off...

**The lower muscles are a magical engine. It allows people to walk, jump, and even climb steep rocks. The body's 600 muscles work together to help the body get through the day.

Women after the age of 50 need to do more strength training if they want to slow down the aging rate and maintain a youthful figure and appearance. I would like you to keep the following three points in mind.

Do 200 push-ups a day to exercise your whole body.

Strength training is a form of movement that improves muscle group strength, endurance and shape through multiple sets of rhythmic weight-bearing exercises. Different reps, sets, and weights will have different effects.

Strength training is mainly anaerobic exercises, such as weighted squats, push-ups, barbell rows, and other exercises. However, we can use light weight, multiple reps, and multiple sets of circuit exercises to make it have the advantages of aerobic exercise, which can decompose and utilize the lactic acid produced by anaerobic metabolism again to reduce muscle discomfort.

The main strength training programs are:1. Back: pull-up (pull-up in front of the neck);

2) Chest: Plate bench press (seated chest press);

3) Legs: Barbell squat (Smith squat);

4. Shoulder: barbell press (dumbbell press);

5) Arms: barbell curl (dumbbell curl);

6) Abdomen: Sit-ups (supine leg presses).

What is strength training and how to practice it, pay attention to it, and keep updating.

Strength training is all about weight training.

Do what you can, do more training with small weights and more reps, don't like to rush heavy weights, stretching before and after training, training movement standards, and post-training diet planning.

The overall goal of learning. For example, learning strategies are the process of action.

Do what you can, have a balanced diet, and pay attention to rest.