66What is strength training?
Strength training is performed through multiple sets of rhythmic weight-bearing exercises
Achieving exercise patterns that improve muscle group strength, endurance and shape
Different reps, sets, and weights will have different effects.
Strength training is mainly anaerobic exercise, but we can make it have the advantages of aerobic exercise through light weight, multiple times, and multiple sets of exercises, and re-decompose the lactic acid produced by anaerobic metabolism to reduce muscle discomfort.
12 Must-Know Strength Training Exercises
Plank
When doing a plank, keep your hands slightly wider than your shoulders, and pay attention to tightening your buttocks, not tilting or slumping. The chin is slightly tensed, the head is in a straight line with the body, the eyes are looking directly at the floor, and the focus should be on, do not raise your head or shrink your head.
3-6set*60s-90s
Push-ups
Push-ups are a very common movement in our daily life, but they are also a very good set of movements for strength training. Although the movement is not difficult, the effect of fitness exercise can be achieved only by standard. We are more common with standard push-ups, one-handed push-ups, jumping push-ups and so on.
3-4 sets*10-20 reps
Crunches
The crunch is to bend your spine, keep your body curled, slightly lift your upper back, and keep your lower back close to the ground when you get up.
3-4 sets*10-20 reps
Supine leg raise
When doing supine leg lifts, lie flat on the ground or on a yoga mat, keep your body stable with both hands, and lift your legs to 90°. You can choose straight legs or bent legs according to your personal situation. When training, make sure your back is as close to the ground as possible, otherwise it will easily hurt your back.
3-4 sets*10-20 reps
Weighted Squats
Starting position: We hold a 7ft Olympic barbell in the muscles behind the neck with both hands, legs open, and chest and abs out.
Bend your legs and squat down until you squat to the limit, then stand up, pay attention to keep your waist and back not arched, so that the effect of exercise will be better, and it can avoid injury during exercise. This action is mainly effective Exercise our legs and buttocks muscles.
3-4 sets*10-20 reps
Novices who are doing squats are best not to try heavy weights. If you really want to try heavy weights, it is best to do the movements under the protection of a squat rack or a power rack. A good power cage can effectively protect you from injury.
Deadlift
The deadlift is known as the "king move", it works many muscle groups in our body, and during the training process, the body releases a lot of testosterone into the bloodstream. Therefore, if you plan to do strength training, the deadlift is a very basic training movement that should not be missed.
3-4 sets*10-20 reps
If the basic deadlift doesn't meet your needs, you can try some variations of the deadlift: Sumo deadlift, Romanian deadlift, Hex or Trap Bar Deadlifts, Snatch Grip Deadlift, etc…
Standing Dumbbell Raise
Standing dumbbell raises can be done in front raises or side raises. We start by standing on the ground, holding the dumbbells in both hands naturally relaxed at our sides. Once adjusted, use your hands to lift them up until your arms are parallel to the ground and your hands are straight. Then lower your arms and resume the movement.
3-4 sets*10-20 reps
Barbell Glute Bridge
An upgraded version of the hip bridge, lie flat on a yoga mat or lean on a weight bench with the Olympic bar over your ilium, knees bent at 90 degrees, and the soles of your feet flat on the mat. Hold the bar firmly in both hands with a grip equal to your shoulder width.
Tighten the buttocks and straighten the waist up. You can use the two anterior superior iliac spines to clamp the barbell to be lifted up. The body is in a straight line. Count to 5 at the highest point, and then slowly lower it, which is recorded as one action. It is recommended to wrap sponge foam in the middle of the bar to reduce the pressure on the body from the bar.
(The anterior superior iliac spine is located in the pelvis slightly below the nearest point to the navel, and two protrusions that can be touched by hand.)
3-4 sets*10-20 reps
Bent Over Dumbbell Fly
Starting position: Hold a dumbbell in each hand, legs open and shoulder-width apart, then lean down, hands bent in front of chest.
Arms open and lift up to the sides until our hands are open in the shape of a flying bird. Then slowly retract the arm and return to its original position.
3-4 sets*10-20 reps
Single Arm Dumbbell Row
With your palms facing in, hold a dumbbell in one hand and rest your other palm and knee on the bench. Grab the dumbbells and then stretch your arms up and pull them up, try to lift the dumbbells to the highest point, keep your elbows back, and keep your arms close to your body during the lifting process.
3-4 sets*10-20 reps
Bulgarian Split Squat
Stand in front of a weight bench with one leg bent back and toes on the weight bench. Keep your head up and your chest up, keeping your spine naturally curved. Slowly bend the front leg until the thigh is parallel to the floor. Then straighten the leg. Return to the original position. After completing the reps on a single leg, switch legs and continue the exercise. This is a complete set of actions.
3-4 sets*10-20 reps
Resistance Band Side Raise
Resistance bands are a relatively common fitness tool. A small resistance band can help us exercise a lot of muscle parts. For example, one of the great advantages of the resistance band lateral raise is that it allows our arms to change their movements, and helps us adjust the exercised parts of the deltoid muscles through the change of movements.
Separate your feet and step on the elastic band, with your hands hanging naturally at your sides and holding the elastic band. Keep the elbow slightly flexed, contract the deltoid to raise the upper arm to a horizontal position, at the highest point, the shoulder is slightly higher than the elbow joint, the elbow joint is slightly higher than the wrist, and then slowly restore.
3-4 sets*10-20 reps
Last words
Correct strength training can burn more calories and increase the metabolic rate. Of course, all of this is based on the correct posture. If the posture is deviated during strength training or the movements that are not suitable for you will have negative effects.
