Women's shaping strength training methods

Entering strength training, women may have different reasons, but no matter the goal is to achieve it, the best way is to focus on improving your strength. After all, building strength needs to be able to lift more weight, successfully train in your boot camp, and finally achieve your goals. What should you pay attention to when exercising upper body strength? The joints of the training part should be evaluated before training. Range of motion and muscle strength, select the training method based on the evaluation results. Before training, there must be sufficient preparation activities to warm up the muscles, ligaments, joints and cardiovascular system that will be exercised; muscle soreness in a short period of time after muscle strength training is Normal phenomenon is conducive to the protein synthesis of muscle fibers. However, severe muscle pain during exercise indicates excessive exercise intensity, and the next morning’s soreness or increased fatigue indicates excessive exercise; people with high blood pressure, coronary heart disease or other cardiovascular diseases should pay attention to the cardiovascular response during exercise and avoid excessive training. Cardiovascular accidents, so what are the methods for women's shaping strength training?

1. Swivel

If you like doing the most fashionable exercises right now, maybe you will choose sit-ups. This exercise can indeed train those abdominal muscles, but what is the use? Outside the gym, bending forward is the more common way of movement. Due to gravity, the waist muscles are more stressed than the abdominal muscles. . This action of turning may be the most obvious when playing golf, but in wrestling, or when you are trying to pull or move a heavy object, the waist rotation can release a lot of power.

The muscle responsible for turning is the external oblique muscle, which can be stronger than you can imagine. If it is not for the presence of the rectus abdominis on the front of the body, the external oblique muscles may tear your body when you are careless. Perhaps one of the important functions of the rectus abdominis is to balance the strength from the external oblique muscles.

Classic exercise method: weight-bearing exercise ball sit-ups. Grasp a barbell of a suitable size with both hands and hold it in front of your chest. Separate your legs so that your neck, torso and thighs are in a straight line and parallel to the ground, and then begin to contract your abdominal muscles. The purpose of this exercise is to strengthen the strength of the rectus abdominis muscles, and to eliminate excessive force during normal rotation.

Other exercises: Rotating the rally. First stand on the right side of the high-position rally, hold the rally handle, turn to the right as much as possible, and then return to the starting position. Repeat this, and do it on the other side after the target number of times.

2. Squat

If you know how important the development and strength of the lower limbs are to our ancestors, then you will have a correct understanding of the lower limb exercises in fitness, and you will know: from the large quadriceps to the hip muscles, Small muscles such as the inner thigh and calf are important.

Classic exercise method: Place the barbell on the chest level of the squat rack and stand facing the barbell. Hold the barbell with both hands, the grip slightly wider than the shoulders, lift the barbell, and move back a certain distance from the squat rack. Stand with your feet shoulder-width apart and your back straight, and slowly squat until your thighs are parallel to the ground. Then stand up straight, but don't lock your knees.

Other exercises: Although no exercise can match squats in terms of effectiveness and comprehensiveness, you can use dumbbells instead of barbells to do squats, so you can use a smaller weight to achieve more reps.

3. Lunge

Squat and deadlift. Training is carried out by symmetrical and parallel legs, but in practice, there are many situations where lunge squats are required. Lunge squats are very different from squats. Lunge squats use more hip flexors, because sedentary people can easily compress this muscle and cause physical discomfort. Lunge squats can force the exercise of the gluteal flexors, increasing the flexibility and strength of this muscle.

Classic practice method: Stand with your feet hip-width apart and take a big step forward with your left foot until your knees are bent at 90 degrees and your thighs are parallel to the ground. Keep your back straight during the movement. Then get up with the left leg and return to the starting position, and then change the right leg to do this movement.

Other exercises: go up the stairs. Use a knee-high or stable training bench to go up and down steps repeatedly. Alternate on both sides. Do the target number of times.

How do men do strength training?

4. "Push"

There are not many muscles responsible for "pushing". Almost a few muscles are enough to complete all "pushing" movements. In reality, all kinds of pushing, whether throwing or pushing a car, are mainly divided by the angle of the arm relative to the body.

Classic exercise method: Lie on your back on a bench press of 30 degrees to 45 degrees, with your arms straight, so that the barbell is directly above your chin. Controlled lower the barbell to the clavicle position. The focus of this exercise is the upper chest muscles.

Other exercises: "T" push up, this is a combination of pushing and turning. Do a push up first, turn your body to one side while getting up, and use the arm on the same side to reach the ceiling. Form the letter "T". Do the target number of times on one side and switch to the other side. The difficulty of this exercise can be improved by grasping heavy objects such as barbell plates.

The above is the content of the female shaping strength training method introduced by the editor of Baibai Safety Net. Women who want a good body can learn some of the above actions. In addition, there are many fitness exercise safety knowledge bases on this website about strength training. Knowledge, interested parties can continue to pay attention to this knowledge in order to better study.