Ways to train strength, simple strength training methods

The main thing is that the coordination of forces is more secondary.

Don't work on chunks of muscle. You have to train the small muscles of a group of people so that they are more explosive.

Swim more, and the strength will naturally come.

Swimming is the heaviest in water, and if you don't understand water, even if the weightlifting champion comes, he will drown.

Oh, yes? It's the same for more time and exercise.

Is it explosive Lee or stamina.

Simple strength training methods, for strength training, many people are no stranger, in strength training, there are many ways to train strength, each training method is different, so what are the basic strength training methods? If you want to train your strength, you can take a look.

1. Back: pull-ups.

2. Chest: Flat bench press.

3. Feet: weight-bearing squats.

4. Shoulder: barbell press.

5. Arm: barbell curl.

6. Abdomen: push-ups.

Training remarks name: training 3 times a week, the next day, up and down for 1 hour each time, practice the whole body, a posture for each position, the posture in the parentheses is reserved, a posture 3 groups, 8-12 times per group, the interval between postures and postures is 2 minutes, the interval between groups and groups is 30-60 seconds, breathe when exerting strength, breathe when releasing pressure, and the posture should be steady or slow. It is important to slowly increase the net weight to expand the muscles and reflect the training.

The training should be carried out with equipment that can adjust the net weight at will. This allows the muscles to respond more to the resistance caused by the equipment. Because it enables a large number of muscles to participate in the fitness exercise.

When doing posture, whether it is lifting or learning to put down, it is necessary to control the posture well, so that you can concentrate your strength and prevent taking advantage of the situation.

Diet: eat small meals and eat more eggs, milk and meat. The daily recipe is:

Proper protein, less body fat, high in carbohydrate compounds. The proportion of the three key nutrients should be around 25 20 55. Meals such as steamed buns, fresh noodles, and white rice, as well as taro, oatmeal, and potatoes are highly concentrated in carbohydrate compounds, so they are preferred.

1. Push-ups

Push-ups are a very common movement in our daily life, but at the same time they are a very good set of movements for strength training. Although the movements are not difficult, it is necessary to do standards to achieve the effect of fitness exercises, and we are more common to have standard push-ups, one-handed push-ups, jumping push-ups, etc.

2. One-foot squats

The one-legged squat is a more difficult addition to the squat, and the main training is leg strength. I believe everyone is no stranger to squats, so the one-legged squat is when squatting, only one leg is used, and the other leg is retracted.

3. Lift dumbbells

I believe that friends who love fitness every day must have a soft spot for lifting dumbbells, and even many friends will buy dumbbells at home. Because lifting dumbbells can exercise arm strength very well, and at the same time, it is a relatively simple and easy movement.

4. Plank

Plank is the four-point support we are familiar with, that is, the body limbs touch the ground, but pay attention to the body must be parallel to the ground, this group of movements is to train the strength of the whole body, especially to exercise our waist strength, friends who want to train abdominal muscles, generally will not miss this strength training method.

5. Supine ankle touch

Supine ankle touching is actually similar to sit-ups, but the difference is that when doing the action, there is no need to sit upright, as long as the hand can touch the ankle, so that the action can be done faster, and it can also effectively achieve the effect of fitness training strength.