Where do you start with strength training?

Nowadays, most people have walked into the gym for a good-looking figure, but many people don't know how to train a more perfect body, and there is no corresponding training plan, many people may use the most equipment in the gym is the treadmill, because they think that as long as they lose weight, they will have a good-looking figure, in fact, running will only make you thinner, but if you want to make your body more beautiful, then you have to do strength training.

First of all, you have to understand that whether it is a man or a woman, the perfect body line is highlighted by muscles, many women are more resistant to muscle training, and have an inexplicable fear of muscles, but you must know that you do strength training will only make your lines more beautiful, not a big man.

There are many kinds of strength training, there are dozens of movements for each part, and the purpose of training is also different, there is explosive training, absolute strength training, muscular endurance training, but all training methods must lay a good foundation.

You have to familiarize yourself with the movement patterns, learn to make the muscles work, and learn to control the stability of the equipment, so that you can start strength training in earnest, otherwise everything will be in vain.

For novices, it is recommended to use fixed equipment for training, because fixed equipment has a fixed trajectory, you don't need to spend extra energy to control the stability of the equipment, or be familiar with the trajectory of the movement, you only need to adjust the posture and then use the target muscle to exert force. It is recommended to use light weights at the beginning to allow the nerves to connect with the muscles and add some muscle strength to facilitate later training.

If you want to improve the overall strength of your upper limbs, then the barbell bench press is a must-do movement. This movement can work multiple muscle groups at the same time, making your upper limbs stronger and more powerful.

This movement itself is one of the three major strength training movements, so it is perfect for training strength with this movement.

The core muscles are very important muscles, and in many trainings, they need to be stabilized, although the core muscles are not only the abdominal muscles, but the abdominal muscles are the most important core.

As you train more and more weight in the future, you'll need more core strength, so train your abs a lot, not only for your appearance, but also for a strong foundation for future training.

Strength training has a lot of benefits, it strengthens your bones, strengthens your muscles, makes you stronger and looks better, so don't resist strength training, everyone needs it, young and old.

If you are a novice, it is recommended to use fixed equipment to train at the beginning, and then contact the free equipment after you are familiar with the movements and muscle force, which not only ensures your own safety, but also allows you to have obvious training effects.

If you want to do strength training well, you need to lay a good foundation for your fitness first. Before that, you need to do cardio training for a while, and then try it again when your body can handle enough strength training.

Push-up. Push-ups work the muscles throughout the body, especially in the back. Long-term exercise can strengthen the back muscles.

If you want to do strength training, you should start with the most basic stretching, insist on stretching for half an hour every day, and then carry out weight training after the muscles are opened, so that strength training can achieve a good exercise effect.

If you want to build muscle, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc., which can build muscles.

1. Increasing muscle mass does not necessarily require increasing protein intake. There are many people who think that if you increase your protein intake, your muscle mass will also increase, and that eating a lot of protein foods without fear will not make your muscles grow faster. In particular, before strength training1 2 hours ago, you should concentrate on carbohydrate-based foods to increase energy in the body.

Potatoes, sweet potatoes, low-fat milk or bananas, whole-grain bread and porridge can all allow us to replenish water and carbohydrates in our body at the same time.

2. It is recommended that strength training be done in the evening, which is better than doing it in the morning. If you also want to do strength training in the morning, it is recommended to warm up with 10 or 20 minutes of stretching exercises before exercising, otherwise due to the low flexibility of muscles and joints in the morning, the activity of enzymes related to energy metabolism is not high, and the exercise ability is low, and there is a risk of injury. Holding the stretch for 10 to 15 seconds while stretching to its maximum position will help you slowly stretch your muscles and ligaments to allow the body's major joints to fully stretch.

In addition, we should make sure that the weight of the equipment is not excessive, and after exercise, we should organize and relax through jogging and other exercises to restore heart rate and blood pressure to pre-exercise levels.

3. Insist on doing sit-ups every day to get rid of abdominal fat. Some people think that sit-ups can't get rid of abdominal fat, in fact, it can, although the effect is not as good as jogging, but it does play a role in contracting the abdomen and improving abdominal strength. Because repeated sitting up and lying down is also an aerobic exercise, it can have the effect that aerobic exercise can have.

It is important to note that you should do sit-ups slowly. We can put our hands on the side of our ears, or put our hands on our abdomen, and exercise while feeling the movement of our abdominal muscles, and the effect will be better.

4. Build a perfect body and don't neglect aerobic exercise. Those who exercise in order to reduce body fat and build a more perfect body will definitely not ignore aerobic exercise. Some men focus only on how to make their muscles more developed and sometimes skip cardio.

But in fact, aerobic exercise is not only very important for the best people, but also very necessary for muscle practitioners. Simply doing some aerobic exercise before strength training can raise your body temperature and strengthen your heart and lungs. It also helps to improve stamina.