How to Strength Train
Getting into the habit of exercising and learning proper fitness techniques can help you stay in shape. Take advantage of the workout facilities the gym has to offer. Continue reading this article as we teach you how to strength train.
Lift the right weight
Choose an appropriate weight. When you first start training in the gym, it can be difficult to grasp the weight of the gym. You probably don't want to start lifting too much weight, because you won't be able to do many reps and you will be exhausted. Studies have shown that holding multiple movements can better promote muscle growth. Also, you don't want to lift too lightly, because it won't work that way. So, you'd better choose a suitable weight.
When exercising, find out the appropriate number of workouts. When doing bench presses, if you want to do 3 or 4 sets, you'd better find a weight that you can lift 10, 15 or 20 times (until you can't lift it), so as to better build muscle.
Muscular limit refers to the maximum weight you can lift without assistance. The more you exercise, the greater your muscle limit, which means you can lift heavier weights.
Ideally, the muscle limit occurs at the next movement you anticipate. Choose the heaviest weight you can lift for the expected number of reps.
Work out steadily and slowly. Fast-paced workouts don't yield the best results. Don't move too fast when exercising, and you may strain your muscles and waste more time. It is better to work out slowly than to work out fast; likewise, weight training is better than special training.
In order to achieve better fitness results, set aside at least one hour each time. Never exercise for hours at a time. It is best to use 30 minutes to do fitness exercises.
Do not eat at least 50 minutes before exercising, or you may end up with abdominal pain by the end.
Also don't exercise on an empty stomach, or you may not have as much energy to complete the exercise. Eat something 1-2 hours before exercise. If you are really hungry, you can eat some fruit 15 minutes before exercise.
Please warm up before exercising. This increases oxygen levels in the blood and muscles, and can also reduce post-workout muscle soreness.
Push-ups and sit-ups are a classic warm-up exercise. After doing 5 push-ups and 5 sit-ups, rest for 30 seconds; do 10 more each, rest 30 seconds; do 20 more each, rest. Then go back and reduce the number (10, 5). After doing all of the above, do some stretching exercises to relax your muscles.
After working out, do some cool down exercises. Just do the stretching moves, or do the same moves as you did for the warm-up. The idea is to slowly lower your heart rate and allow your body to gradually rest.
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Exercise arms
Bench press. The bench press is one of the most popular exercises when it comes to bodybuilding. When doing a bench press, you lie on the bench and then use your chest muscles to lift the barbell up. You can have a sitter help you add or remove weights when you bench press; this is especially important if you're new and you don't have a feel for gym weights yet.
Hold on to the barbell tightly. You need to hold on to the barbell tightly and focus. Then contract the biceps, shoulders and body muscles; take a deep breath and lift the barbell up with chest power.
Keep your feet flat and lower your feet as you lower the barbell. Lower the barbell over your chest, keeping the muscles tensed.
Don't let go of the barbell. Slowly and steadily lower the bar, keeping it as vertical as possible and as close to the chest as possible. The chest muscles must remain tense without any relaxation, and then use the strength of the arms and legs to lift the barbell up again.
To start, find a weight you can lift easily to get the feel for it. Always ask a caregiver to help you, especially if you are new to the process.
Bench Dumbbell Press. The Bench Dumbbell Press is similar to the Bench Press, except that the Bench Dumbbell Press uses one dumbbell in each hand, while the Bench Press holds a barbell with both hands.
Find a pair of dumbbells of the appropriate weight and lift them up vertically from low on the chest. Then slowly and steadily lower the dumbbells until they touch your chest. Then lift them up vertically again.
The chest clamp exercise is very similar to the lying dumbbell press: with arms straight, lower the dumbbells from the sides and then retract them in the middle. The flat dumbbell press is more like a push-up, while the chest press is more like "spreading your wings."
To work different muscle groups, consider doing bench presses followed by bench presses. While the movements of the two exercises are similar (both are pressing and lowering a barbell or dumbbell), the muscle groups they work are different.
Dumbbell curl training. Doing dumbbell curls while standing or sitting will work your biceps. Holding a dumbbell of appropriate weight in one hand, while lowering the dumbbell with one hand, curl the dumbbell to the chest position with the other hand.
The position of the dumbbells should be parallel to the body. To bring the dumbbells up to your chest, rotate the dumbbells with your palms facing your chest while lifting them up.
You can do this with both arms or with one hand crossed.
Dumbbell pull-ups. Dumbbell pull-ups are an ingenious way to work your arms. With your elbows over your knees, lower the dumbbells off the floor toward your chest. Note, only practice one hand at a time.
Place your elbows on your knees, either sitting on the floor or on an exercise bench.
Find an appropriately heavy dumbbell and lift it up from the floor toward your chest. After completing the movement, switch hands and continue practicing.
Exercise legs
squat. Most gyms have a number of squat compound machines that let you work your quadriceps (the large muscle group in your legs). This is a sport that requires a caretaker (especially if you're new to it). As with the bench press, you need to find the right weight first, then stand and press the barbell on your back shoulders.
When the barbell is on the rack, you need to rest your hands on the barbell (same position as you do on the bench press). Then squat down and around so that the barbell is pressing on your back shoulders.
Raise the barbell, and when the barbell leaves the rack, take a step forward. Position your feet so they are shoulder-width apart and your head is facing forward. When doing this action, the back must be straight, otherwise it is likely to hurt the back.
When squatting, bend your knees and hips so your thighs are parallel to the floor. Hold for a few seconds before standing up.
Squat on one leg. Use a similar technique for squats, or for single-leg jumps on steps (boxes or benches).
With feet shoulder-width apart, lift one foot over the box, thigh parallel to shoulder. Then, kick your other foot up to the top of the box.
Carefully return the weight-bearing foot to the ground
Lunge dumbbells. Pull into a lunge and hold a dumbbell in your hand, which not only works your biceps, but your entire leg as well. Keep body bent and back straight; head and feet in tune with the lunge.
When doing lunges, touch the ground with your heels first.
Slowly lower your body until your back foot touches the ground.
Bring your weight-bearing foot back and straighten your legs, repeating several times. Then, switch legs and do the same number of reps.
To Form a Habit
Highlight the muscle groups you want to work. Try to develop a good habit of exercising and persevere. For example, you could organize your fitness program like this:
Monday: Focus on biceps.
Tuesday: Focus on legs and back.
Wednesday: Focus on the triceps.
Thursday: Mainly exercise the abdominal muscles.
Friday: Work out all your muscles.
Saturday: Rest.
Sunday: Rest.
Gradually increase the weight. After a week of training, if you do the same movement, the original weight can be easily lifted by you. Continue training with this weight into the weekend and make sure you get the movements right. After this week, add some weight. Don't add too much weight at once, just keep the same intensity as last week.
You may want to stick with the weight you were comfortable with, but that won't work. You'd better add the weight to the point where you can only hold on to 15-25 reps.
The same weight, the same movement, just stick to it for two weeks.
Add some weight and do it for another two weeks.
Make the pyramid set. Add enough weight that you can only do 15-20 reps. Then start to do the pyramid set: first set of 5 sets, then 10 sets, then 15 sets...and then tapered back. Rest between each set for 30 seconds to 1 minute.
After rest, continue doing pyramid sets and working the same muscle groups. After 3 repetitions of the pyramid set, work another muscle group.
After all your exercise, take a warm bath/shower. The water must be hot, but not too hot, comfort is the most important thing. This aids in relaxation and helps dilate the arteries around the muscles, improving blood circulation, increasing the body's oxygen levels, and relieving lactic acid buildup.
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