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Strength Training: The Birth of Muscle and Body Beauty

 

In recent years, the rise of the new middle class has driven the sports and health industry to develop towards higher quality, among which strength training is the most valuable and popular. Strength training requires professional coaches to provide guidance on movements, which can help exercise the body's muscle groups, increase muscle circumference, and beautify muscle lines. It is highly favored by urban white-collar workers, mothers, and college students.

 

1、 Strength training has multiple benefits, from increasing muscle strength to improving mental health.

1. Through strength training, the number of muscle fibers will increase, filling the dimensions of muscle fibers. Muscles, like flexible rubber bands, have the ability to expand and contract, while also increasing joint flexibility and ligament flexibility.

2. Strength training consumes physical strength, promotes the improvement of metabolism and the renewal and withering of adipocytes in the body, not only reduces body fat, but also delays the aging process.

3. The strength training intensity is greater than that of general fitness exercises. By putting pressure on bones, it can play a very good role in biological stimulation and transmission. The high-quality protein produced by bone cells at the same time strengthens the absorption of minerals to increase bone density and reduce the incidence rate of osteoporosis in indoor sedentary groups.

2、 What are the common strength training methods?

1. Pull up: You can use the parallel or horizontal bars for pull up exercises, which is a self weight training that can mobilize muscles near the shoulders, back, arms, and other areas. At the beginning, when muscle strength is weak, tension bands can be used to assist.

2. Squats and hard pulls: The two are often combined in strength training for training. They all train muscles in areas such as the buttocks, lower limb muscles, and core muscles. In the later stages of training, barbells and kettlebells can be added to increase the weight of muscle pressure.

3. Push ups and push ups: The muscles that are pulled by the two are mainly the upper limb muscles and shoulder and back muscles, such as chest muscles, deltoids, and arm muscles. Among them, push ups are a self weight training, and when the time is reasonable, the field is relatively free and the required space is not large. Push ups are usually performed in the gym, and different weights of barbells are usually used for training, and the combination is reasonable according to the training intensity needed.

Finally, strength training also requires a combination of work and rest for the entire body muscle group, and the development of training plans for different muscle groups, such as practicing leg muscle groups in the first three, upper limb muscle groups in the second seven, and so on, with targeted training for core muscle groups interspersed in between. At the same time, mobilizing and pulling multiple muscle groups can allow for more time for training, which will not create a dull mentality and is easier to persist.