Do you know how to do strength training at home? Many people don't want to exercise in open places, so it is ok to do strength training at home, as long as we master the methods. I collected and sorted out information about how to do strength training at home. Let's have a look.

How to do strength training at home 1 1, the best way to practice abdominal muscles is push-ups, each time 100-200, 20-30 for 1 group, at least 5 groups, depending on the actual situation. Can moderately increase the net weight, holding barbells or discus behind your head, the actual effect is stronger.

2, flat support can also exercise abdominal muscles. Remember, in the case of exercise and fitness, you don't have to feel tired at once. You must do this to have practical effect. Generally, you do 100 exercises at a time and divide them into at least 5 groups according to your own situation.

3. Hold hands at high altitude, so that the human body is vertically suspended in the air, and the waist and abdomen are forcibly lifted upward, so that the legs and upper body are at 90 degrees. Take care of your body without shaking, and other areas don't need to work hard. This is also done in order.

4. If there is more abdominal fat, we should stick to aerobic exercise to lose weight. Jogging is very reasonable and can reduce unnecessary body fat, so that muscles can be presented more strongly. Exercising abdominal muscles is different from other muscles and needs continuous stimulation. Therefore, it is necessary to ensure exhaustion every time to achieve the effect, and the right-middle distance is best in one minute. Make sure that the six groups are consistent. Second, we should pay attention to improving high-protein food and high-fat food at the level of diet collocation. The peak of protein intake is 1 hour after each fitness exercise. Pay attention to eating high-protein food. .

Muscles: It is recommended that barbells lie flat and seabirds lie flat (Note: The net weight of barbells must be adjustable. In other words, after you practice for a period of time, your muscles grow rapidly, but your body has strong adaptability. After six exercises, if you use the same net weight again, your muscles will grow very slowly or even stop growing and developing. ) seabirds with flat barbells. The stretcher clamps the chest, and this posture is entirely for exercising the upper chest muscles. You must make an exercise plan. You can't just exercise your chest muscles, but also exercise other muscles. Abdominal muscles: V-shape starts from both ends. (Practice once every other day, 4 groups in each group 10, and increase the total number of times every month).

According to the detailed introduction on the website above, you will also find that if you want to do energy exercise, there are specific exercise methods everywhere. You don't need any excuses to exercise, just have the confidence to stick to it. Doing energy exercise at home requires persistence. Only by perseverance can you get better practical results. Try to follow the detailed introduction above!

How to carry out strength training at home 2 People who lose weight often hear the saying that "strength training is the best way to lose weight". Many fitness articles say that aerobic exercise such as running consumes less calories and muscles, which is not conducive to long-term weight loss. Doing strength training not only consumes a lot of calories, but also has the main advantage of increasing muscle and basal metabolic rate, so that you can lose weight while lying down.

Increasing the body's muscle content really helps to lose weight. But people who lose weight blindly do strength training, and they will definitely suffer.

Let's talk about the purpose of training first. Strength training, as its name implies, is the exercise of training strength. The purpose of strength training is to improve or maintain physical strength. Therefore, strength training does not mean push-ups, squats, bench presses and other fitness actions with or without equipment, but covers all sports that can achieve this goal. For example, standing long jump can achieve the purpose of exercising lower limb strength. Can jogging train strength? Of course you can.

In addition to training strength, sports can also train physical endurance, speed, explosiveness, flexibility, agility and so on. They can also be called endurance training, speed training, explosive training, flexibility training, agility training and so on. Basically, most sports can achieve one or more training purposes. If a sport mainly exercises strength, such as weightlifting, it can be called strength training. If a sport mainly exercises flexibility, such as yoga, it can be called flexibility training.

For the body, every training method is beneficial as long as it is executed properly. However, many dieters and media people strongly advocate strength training and ignore other forms of training. In their view, as long as you do strength training, you can meet the needs of dieters for exercise and calorie consumption. As for other longer-term things, maybe they didn't think of it, or they haven't been hurt yet.

For anyone, emphasizing strength training is harmful to health. Shortcomings may take years, even more than ten years. However, people who work hard at strength training to lose weight often taste the consequences faster. Because the capacity of a bucket is determined by the shortest wooden board, it is impossible to improve physical fitness just by improving strength. Although in the short run, the consumption of a lot of fat will make fat people look more energetic, in the long run, it will not be worth the candle.

What's more, the fat man is not weak. Compared with people with normal weight, their excess fat is like tying sandbags. After years of heavy training, every moment is equivalent to strength training. People who lose weight lack training in endurance, speed, flexibility and agility.

Not only that, fat people often have the bad habit of sedentary. The result of keeping a posture for a long time is that the muscles in a certain part of the body are shortened, which leads to the imbalance of muscle strength in front, back, left and right sides of the body. This will lead to muscle tension and joint stress in some areas. Specifically, it is abnormal standing posture and sitting posture. Followed by local pain and joint problems. The most common are low back pain, knee pain and shoulder and neck pain.

Wrong posture

Because strength training can make muscles contract violently, if you don't stretch properly after exercise, your muscles will be further shortened and the imbalance of physical strength will be aggravated. Therefore, the pain problem will be more serious. People often ask me that my knee hurts when I run, my neck hurts when I do abdominal muscle training, my back hurts when I do hip bridge, and even my neck hurts when I do broadcast gymnastics. In fact, these are all manifestations of muscle imbalance. No matter how you adjust and relax, you can't solve the problem. You can only seek professional treatment.

If your muscles are uncomfortable or your joints rattle after sitting or standing for a short time, you may have a problem. If you squat, twist your neck and bend over, you will have pain, so you should have an orthopedic examination quickly. Perhaps, you will be surprised to find that you have a herniated disc.

Correct posture

But don't worry too much, these problems are caused by accumulated bad habits. The key is not that you lack exercise, but that you keep a posture for too long. From now on, every time you keep a posture for 30 minutes, you should change it to relax your tight muscles. It would be better if you can stretch correctly, but most of the online stretching tutorials are actually unscientific, which will aggravate this problem. See a doctor. It will give you good advice.

But if you don't get rid of the bad habit of sitting for a long time, any strength training you do will be harmful. Besides, fat people don't need to do strength training at all. Lose weight first, make up for shortcomings, and then exercise strength.

My suggestion: First, avoid holding a posture for more than 30 minutes. Walking and doing radio gymnastics are the best exercises for obese people. If overweight is not serious, you can run properly, but don't run every day to exercise the joint muscles of your whole body. In addition, the more kinds of exercise, the better, which can ensure the balanced exercise of the whole body muscles.

No more strength training to lose weight! Especially for middle-aged women, your fat can be shed slowly, but your bones will definitely thank you in the future!