What equipment can I use to build strength?

Now, the vast majority of fitness centers. In addition to the most useful and original dumbbells and barbells. Combined or stand-alone equipment for working on each part of the muscles has also been added, making these devices more attractive and popular for beginners and general exercisers.

The same earth muscles, but with different training? Tool. In terms of the above dumbbells, barbell series and equipment series, which one is more suitable for us to use?

Dumbbells and barbells: (1) The movements are relatively free, and the trainer can choose the route and angle of the movement at will to meet the needs of his own special sports movements. But the route and angle of the movement of the workout have been machined?

itself is fixed by its design. The movements may not meet the requirements of the sport.

2) Joint strengthening and other related muscle exercises, since the trainer must balance the weight when exercising with dumbbells. As a result, more muscle groups in the body will participate in this exercise, which can be helpful for strength training for joints and other accessory muscle groups. As for machine exercises, because they are designed to mainly target one or part of the muscle groups, the training effect on other auxiliary muscle groups is poor.

Moreover, the movement path of the instrument is fixed, and no additional balancing action is required. For strengthening the joints, it should not be enough to use dumbbell exercises to be comprehensive and effective.

3) Design Although the design of the device can increase or decrease the load according to the change of the angle of action, because these designs are formulated according to the characteristics of ordinary people, and the length of limbs, muscle length and structure, and action speed of each person are different. As a result, these devices, which fix the change in size, movement and weight, do not meet the requirements of some people. Dumbbells and barbells do not have this problem.

Equipment: (1) Safety is the best advantage of the device. The fixed weight device and movement route help beginners master the movements.

And not afraid to lose your balance and let the weight crush you. Even if you make a mistake or miss a moment, you won't suffer too much damage, which is why weight training equipment is widely used by the average gymmaker.

Sometimes, you need to use your own weight when you don't have the equipment. It is normal to exercise and pass by itself. Exercise your own body weight and you will slowly get used to your weight and increase your quantity and speed.

Strength quality refers to the ability of a person's organism or a part of the body's muscles to overcome internal and external resistance when working (contracting and relaxing). External resistance refers to the weight of the object, the support reaction force, the frictional force, and the resistance of air or water, among others.

According to the characteristics of muscle contraction, it can be divided into static force and dynamic force; According to the measurement of muscle strength, it can be divided into absolute strength and relative strength; According to the form of its manifestation, it can be divided into maximum strength, speed, strength and endurance.

1. Static force practice methods. The main feature of this exercise is that the limbs do not produce significant displacement, and the muscle contractions produce tension, but generally do not change in length. When completing static exercises, the working muscles are in a state of tension and contraction, which will affect their blood circulation, and fatigue will appear earlier.

The general method of static strength training is to maintain a certain movement with maximum force, mainly to pay attention to the length of the duration. The main means are as follows:

First, confrontational static exercise.

Second, weight-bearing static exercise.

Third, a combination of movement and static exercise.

2. Dynamic strength exercise method, the force generated when the dynamic strength muscles are contracted in a non-isometric length. Dynamic strength training is further divided into:

1) Maximum strength exercises. Maximum force is the ability to overcome resistance with maximum force. Such as the maximum weight of lifting a barbell. The main way to develop maximum strength is to use exercises that overcome large resistance (more than 80% of the maximum strength) and have a low number of repetitions.

2) Speed strength exercises. Speed power, also known as explosive power, is the ability to exert maximum power in the shortest amount of time. Speed strength exercises are characterized by a moderate reduction of resistance (60 to 70% of the maximum strength) and the completion of the movement at the fastest speed.

Such as the bouncing power of the long jump and the standing long jump.

3) Absolute strength exercises. Absolute strength exercises generally involve weights with additional weights (sub-limit weight) or maximum weight (limit weight). Such as regular use in bench press barbells, squats, and half squat barbells.

4) Relative strength exercises. Relative strength requires exercisers to have a greater ability to overcome their own body weight. The main methods of exercise are gymnastics, sprinting, martial arts, wrestling, boxing, etc.

5) Speed strength exercises. Speed strength exercises are generally performed with medium or medium loads, with fewer repetitions, and the fastest speed to complete the movements, which is the most effective.

6) Strength and endurance exercises. Strength endurance refers to the ability to overcome resistance over long periods of time. It requires both overcoming a certain amount of resistance (about 50% of the intensity) and being able to practice for a longer period of time to achieve a certain feeling of fatigue. Such as push-ups, sit-ups, etc.

Push-ups, pull-ups, parallel bar arm curls, sit-ups, abdominal and leg raises, posterior flexions, prone back legs, continuous jumps, calf raises, bench presses, and more.

Strength gym equipment refers to equipment used to enhance muscle strength and physical training, and the most common types of equipment are the following:

Barbells and dumbbells: Barbells and dumbbells are the most common strength-based gym equipment. They can be used for a variety of different weight trainings, including bench presses, squats, deadlifts, and more, and are very effective for training the pectorals, back muscles, leg muscles, etc.

Fitness equipment: Fitness equipment is a kind of fixed equipment, including chest presses, leg curl machines, back tension machines, etc. These machines often have the ability to adjust weights and angles to help people work specific muscle groups more precisely.

Electronic strength trainer: The electronic strength trainer is a kind of strength fitness equipment that uses an electronic control system, which can adjust the training intensity and speed through an electronic regulator, including electronic bench presses, electronic rowing machines, etc.

Weight carts and weight tow ropes: Weight carts and weight tow ropes are a relatively new type of strength training equipment. With these equipment, the muscles of the whole body can be exercised by means of a cart or tow rope, which is very effective for improving explosiveness and body coordination.

Overall, these are the most common types of strength gym equipment. Of course, there are many other types of strength gym equipment to choose from, depending on your fitness goals and training needs.

Endurance training, explosive training.

1.Slows down aging

Studies have shown that people who do not regularly participate in physical activity reach maximum muscle strength by the age of 20 to 25 and lose about 10% of their muscle weight and muscle strength every decade thereafter. After the age of 60, the loss of strength is more rapid, and another important manifestation of the decline in muscle strength is that the movement becomes sluggish, the walking speed decreases, and the steps become smaller and smaller. The only way to increase muscle weight and strength is through strength training.

2.Reduce obesity

Gaining muscle mass can help boost metabolism and reduce fat. Even when you don't exercise, you burn 75 to 110 calories per kilogram of muscle per day. For every kilogram of muscle gained, the calories burned are equivalent to the loss of 3 to 5 kilograms of fat in a year.

The increase in muscle strength can take your workout to the next level and burn body fat more effectively.

What are the benefits of machine strength training What are the benefits of machine strength training What are the benefits of machine strength training.

Bridge which 3Beautify the body and improve posture

Many people have less strength on the left than on the right, and the left side of the limb is smaller than the right, and such an imbalance is not only unsightly, but also causes pressure on the spine. Balance exercises and strength training can improve imbalances in the body. This makes it easy for you to keep a good one at all times.

posture, appear healthier and more confident.

That's all for the benefits of strength training, and it seems that there are more benefits of strength training than we thought. Once you know this, don't limit yourself to one type of exercise. Many people are more inclined to learn from other people's training plans when they are confused, which is not correct, and the equipment training method that suits them is the best.

In addition to calisthenics, strength exercises that can be performed with light weights and only light fitness equipment require little space for movement.

Regardless of the use of equipment, the general training principles and techniques for improving muscle strength and endurance still apply here.

Today, I'd like to introduce you to simple equipment for strength training.

First of all, there are elastic tubes and elastic belts, the smaller the width of the tube, the less resistance it can provide. The basic principle of an elastic tube workout is that you stretch the tube during the workout and the tube will correspondingly and continuously provide an ever-increasing resistance.

When you change the position of the tube, use two tubes, or use a thicker tube, the resistance is affected. Note that using two thin tubes may provide less resistance than using one thick tube.

Usually the elastic tubes and elastic bands sold are meter long. When buying elastic tubing, be sure to pick one with a handle that is large enough for the arm to fit through. You'll need different amounts of resistance when doing different workouts, so it's a good idea to buy some tubes of different widths.

Also, regularly check the wear and durability of the tubes.

Here, I would like to recommend you two ways to fix elastic tubes.

First, place the strap above your feet, wrap the left and right ends of the strap down from the middle of the foot, and then lift the handles at both ends from the middle of your feet, this way of binding can effectively secure the strap during rowing exercises. Second, using a 30 cm elastic tube, sit down and put your right foot in the middle position, wrap the right end of the tube around your foot, pull the left end of the tube, go up through the right end of the tube loop, grab the left end of the tube loop and wrap it around your left foot. This immobilization method is effective in exercises that lift and bend the legs.

When using an elastic tube, you can ask a companion to help you stabilize the tube during exercise. Make sure that the tube your partner is carrying is just the right distance away from you and the right height (and won't let go).

Next, we introduce inflatable resistance balls.

Exercising with this ball is a great benefit for the abdomen, lower back, smoothness, and stretching exercises. The goal of resistance ball training is to help you maintain balance and stability during exercise, as resistance balls do not provide a stable movement like other sports equipment.

The general resistance ball has a diameter of meters. When you sit on top of an inflated resistance ball, your thighs should be parallel to the floor, and this should be used as a benchmark when buying a resistance ball.

One downside to exercising with a resistance ball is that you may also need an extractor – which takes up a lot of storage space if the ball is always inflated.

Strength training can be done with elastic tubes and elastic bands, and the smaller the width of the tube, the less resistance it can provide. The basic principle of elastic tube motion is that if you stretch the tube in motion, the tube will continue to provide a corresponding increase in resistance.

The first type of equipment is of course, dumbbells, which can be used to train strength by lifting the hands and make the muscles particularly explosive. The second simplest piece of equipment is the elastic band, which can be tied to the hand and then stretched, so that strength training can be carried out, which is very convenient.

Equipment like the dumbbells we often use is very good, and there are also barbells that are very good, which can be used for strength training and achieve good results.

Dumbbells are the best option. You can choose different weights based on the bearing capacity of your body, and you can follow the next keep.