How do women choose strength training content?

The physiological cross-section of female muscles is small, and both the weight and strength of the muscles are lower than that of men, but their muscle strength will also get faster growth through systematic strength training.
Light equipment such as dumbbells with small weights and multiple repetitions and freehand training is feasible.
Appropriate strength training can not only improve women’s living ability but also help prevent the occurrence of various acute injuries.

How do the elderly choose the content of strength training?

When people reach old age, their skeletal structure and muscles will undergo degenerative changes, which are manifested as osteoporosis, muscle atrophy, muscle fiber thinning, muscle weight loss, decreased workability, and fatigue.
The elderly should pay attention to the gradual progress of strength training, that is, start with a small load, and gradually increase the load as the body adapts to improve; secondly, a certain amount of strength training (such as 1 part per day) should be arranged every day to ensure their exercise The recurrence.

What are the basic postures of strength training?

The basic postures of strength training are mainly standing, sitting, and various lying positions:

  1. The standing posture is mostly left and right with both feet open and standing, occasionally open and forward. All feet are required to be on the ground, both knees bend slightly, hips, abdomen, waist, chest, shoulders flat, arms droop naturally, stalk head, look forward, feel natural sagging, not stiff.
    2, Sit cross-legged, the upper body posture is basically the same as the standing posture. Sit on a pedal or a stool, with knees bent and shoulder-width apart, the angle between the upper and lower legs is about 90 degrees, and all feet are on the ground. The upper body posture is basically the same as the standing posture.
  2. When holding light instruments in a prone position, generally lie on your back on a pedal, cushion or carpet. The length of the pedal or cushion should ensure that you lie down steadily from head to hip, bend your knees, split your legs with the width of your shoulders, and have an angle of 90 degrees between your upper and lower legs, and all feet should be on the ground.

How to do warm-up and relaxation for strength training?

  1. Preparation procedure:
    a. Stand stretch for 30 seconds, and hang for another 30 seconds if possible.
    b. One hundred in-situ high-leg raises and 100 in-situ calf kicks and runs.
    c. Turn the head left and right 3 times each, circle the shoulders, elbows, and wrists 6 times each, and circle the waist, knees, and ankles 6 times each.
    d. Stretch and stretch the part to be exercised (please find out the part you want to move from below), stretch and stretch each part for more than 30 seconds.
    (1) Head (2) Shoulder (3) Chest (4) Waist (5) Thigh (6) Calf (7) Arm
    e. If you want to develop absolute strength, it is best to use lighter equipment to do 12∽16 reps before doing heavy exercises.
    The usual preparation time is 10 minutes. No matter how tight the time is, it cannot be less than 5 minutes. When the weather is cold, the time should be extended to ensure adequate activities.
  2. Relaxation program
    a. Low-to-medium-intensity aerobic exercise such as jogging or jumping aerobics for 5 to 30 minutes.
    b. Stretching for each part, 30 seconds for each part (same as warm-up activity).
    Unless you are training with special requirements, under normal circumstances you will stretch the part after completing a set of exercises, which will make your muscle lines more slender.
    c. Lie on your back and raise your leg for 1 to 2 minutes, and then hang it for 1 to 2 minutes if possible.
    d. It would be great if you have a partner to do a massage for you. A person may wish to knead it by himself, and the effect is also good.
    e. Taking a hot bath is what people usually do. Here I recommend to you alternate bath with cold and hot water: start with hot water, and then alternately shower with cold and hot water at your acceptable temperature for 2 to 4 times. If it ends with cold water during the day, it is more conducive to sleep if it ends with hot water at night.

What are the basic techniques of strength training?

The basic techniques of strength training include the grip of equipment, body control techniques, breathing, and mind and imagination.
Holding of the device

Do not hold the instrument too tightly, so that it passes through the ring formed by the thumb and the other 4 fingers, and you can hold it firmly.

The hand should be on the extension line of the arm, the wrist joint should be fixed, and there should be no flexion or extension of the wrist.

When focusing on lower limb exercises, place the equipment on the shoulders, chest or upper back.
The body control technology emphasizes the control of the body when practicing with equipment, that is, when using a certain muscle group to complete the action, other parts of the body should be relatively stable and moderately relaxed, and rely on a certain muscle group as much as possible instead of borrowing it. Force or rely on inertia to complete the action. This control should also be maintained during restoration.
Breathe forcefully, relax and breathe, that is, when the active muscles contract to the heart (the muscle fibers are shortened)
Exhale at the same time, and inhale at the time of eccentric contraction (muscle fiber elongation) to maintain the rhythm of breathing. These are the key points of breathing for strength training.
It should also be noted that the nose sucks and the mouth exhales, and strive to complete the action with abdominal (deep) breathing.
The correct use of breathing techniques in strength training is very important. If you breathe incorrectly, you will lose your breath (stuffy breath).
When the active muscles are exerted, the pressure in the blood vessels increases. At this time, you cannot hold your breath. Instead, you should exhale in the exertion phase and inhale when you return.
Muscles will contract better when you exhale. A good combination of breathing and exertion can help people establish a good sense of control.

Ideas and Imagination The contraction and relaxation of skeletal muscles are completed under the innervation, and this innervation is the idea.
We often say to bodybuilders: “Focus your mind on the part (or muscle) you are practicing, and carefully experience its movement (or feeling).” This is a guarantee for completing high-quality training.
Imagination is a means to tap people’s subconsciousness. For example, you can post a photo of your “physical idol” in a place where you can often see it. In your free time, you may wish to admire it while imagining that you will become his or her one day.
You should also imagine during training. For the part to be developed, you imagine that it will continue to expand, expand, and expand again! As for the parts that need to be slender, imagine it continuously shrinks, shrinks, and shrinks again! Over time you will find that this is a way to “shape” the body without exercise.
This is the power of thought and imagination.

What issues should be paid attention to when doing strength training?

  1. There should be at least 2×2 square meters of exercise space, which is very necessary to ensure safety.
  2. Before exercising, check whether the equipment is worn out or not? Are the clips and wires loose? Is the weight of the dumb (bar) bell the same? Is the supporting object firm? The equipment that has problems should be replaced in time.
  3. When exercising, you must ensure complete control of the equipment, and you must not bravely advance without a training partner. As the saying goes, “Don’t be afraid of being slow, you are afraid of standing.” As long as the effort you put in is injured, there is a danger that all will be in vain.
  4. Preparation activities and relaxation before and after exercise are indispensable and cannot be ignored. This is an important guarantee for smooth training and effective prevention of injuries. If the training time is limited, it is better to reduce the intermediate part and complete the necessary preparation activities and relaxation content.
  5. If possible, try to make each set of actions be exhausted within the specified number of times. For men, this is even more important. It is a powerful guarantee for you to improve your physical fitness as soon as possible.
  6. As the saying goes: “Train three points and eat seven points.” A reasonable diet is very important.

How often is it appropriate to do strength training?

For fitness strength training, if you can ensure that the training time is more than 30 minutes each time, then the training should be as comprehensive and comprehensive as possible. The next day of training is guaranteed 3 to 4 times a week, especially at the beginning of the exercise. Training every other day is better than once a day.

If there are only 10 to 15 minutes for training a day, it is best to practice alternately with different parts every day. Don’t expose yourself to the cold. If you think about it, practice hard, and just slack off if you are a little lazy. Because the sharp increase in power fades quickly, while the slow increase lasts for a longer time.

What equipment can make your strength training more comfortable?

  1. The pedal is a rectangular parallelepiped, and the surface is slightly smaller than the base. Its main function during strength training is to make many of your movements more adequate. It can be a good helper when you want to further improve your home training. Please pay attention to whether the length of the pedal allows you to lay on it smoothly from head to buttocks when lying on your back. This is very important. ,
  2. Small sandbags This is a useful auxiliary exercise equipment for lower limb training or when you don’t want to hold dumbbells with your hands for the time being. You might as well prepare 2 small sandbags with different weights.