The difference between strength training and muscle training
The two are often confused. Strength training can stimulate the body to secrete hormones and increase your basal metabolism, which is a green road that cannot be bypassed on the road to reducing fat. Muscle training is a kind of training for bodybuilders to increase their muscles, with the aim of maximizing their muscles. So, strength training is what we want, muscle training is not.
How many kinds of strength training are there?
Strength training can be divided into equipment training, free weight training and self-free weight training.
Instrument training
It is the most common re-training machine in the fitness center. It is best to consult the on-site coach when using it, and the equipment may need to be fine-tuned before use.
Free weight training
It refers to the training that can be done independently by dumbbells, barbells, kettles or other equipment that can bear weight, such as big tires and long-handled hammers, without mechanical assistance. It is recommended that someone assist you, and pay attention to the gradual selection of weight.
Self-unarmed weight training
As the name implies, you don't need equipment, but use your own body weight to train, such as squats and sit-ups. The advantages are well known, simple and economical. The disadvantage is the lack of gradual resistance, but it is enough for beginners, which can effectively reduce fat, exercise the heart and lungs and shape.
Recommend some strength training suitable for doing at home.
Kneeling at four o'clock:
This action seems simple, right? But the posture should be standard enough to be useful:
☆ Be careful that your knees can't touch the ground.
● Four points refer to two hands and two toes.
● The body should be "N-shaped"
● Head and body are in a straight line.
● The arms and body are vertical, and the hips and knees are vertical.
● Abdominal tightening and chin adduction.
● Hold for 30 seconds.
Push and close the shoulder blades:
☆ Hands and toes on the ground.
● Hands directly below the shoulders and chin adduction.
● Head and body are in a straight line.
● Keep the abdomen and buttocks tight.
● Reference quantity: 15 groups
Bird hunting dog style:
● Straighten your right hand and left leg, and then touch your hands and knees.
● Reciprocate in this way.
● Head and body are in a straight line.
● Keep the abdomen and buttocks tight.
● Left and right groups 10
Russian twist
☆ Keep your back straight and your lower body still.
● The thighs and upper body are V-shaped.
● Tighten the abdominal muscles, rotate the body and exhale at the same time.
● If you can't balance your lower body, you can twist your feet into numbness. Flowers. Shape.
● You can hold dumbbells according to your own situation.
● Turn after holding for 20 seconds on each side, 10 group/side.
Whirling hip bridge:
☆ This is recommended by Secret Angel!
● Hips are pushed up and knees are opened outwards.
When the action is at the highest point, the abdomen is closed and the buttocks are clamped.
●20 times *5 groups, intermittent for 30s.
Lie on your back and lift your legs:
☆ During the whole process, the back, arms and hands are kept fixed.
Low legs down but don't touch the ground. ● Don't use inertia, but slow down.
● Recommended quantity: 25 groups
Tips
1. Training times can be adjusted according to physical fitness and training basis, otherwise sports injuries will easily occur.
2. Make sure that each posture is standard enough, and find someone to photograph it and compare it with the standard.
3. Do it at least twice a week, and you can increase it according to your physical strength. Novices don't need to do it every day.
4. Stop when you feel exhausted, and remember to do it step by step.