What are the strength training methods?

Many men have joined the ranks of fitness training, because having a muscular body and giving people a sense of strong beauty is the goal pursued by many people. Among them, strength training is very popular among boys. There are many methods of strength training, and the training methods for different parts are different. Let me introduce to you some content about strength training one by one!

Literally speaking, dynamic training is the movement of muscle contraction and extension that can be seen intuitively with the naked eye. A more technical definition is exercises that shorten the length of the muscle when it contracts. The following recommended dynamic exercises are typical movements for various parts of the body and can be completed at home with bare hands or using light equipment.

1. Shoulder - deltoid muscle

① Arm raising: Stand or sit, bend your arms slightly, and raise your arms in all directions. The number of sets can be selected according to Table 1.

② Push: Standing or sitting, push upwards from the chest, shoulders or behind the neck, using both arms at the same time.

2. Chest - pectoralis major, pectoralis minor, serratus anterior, etc.

① Supine fly: Lie on your back on the pedal, raise your arms in front of you with your fists facing each other, bend your arms slightly and spread them to the sides until your elbows are lower than your shoulders, then return to the original position.

② Supine straight-arm pull-up: Lie on your back on the pedal, raise both arms behind your head, straighten your chest and raise your arms until your arms are in front of you, then return to the original position.

3. Abdomen - rectus abdominis, internal and external oblique muscles

① Sit-ups: Lie on your back with your legs bent and spread to shoulder width. When you pull in your abdomen and sit up, raise your shoulders and back but keep your waist in contact with the ground. You can also contract the opposite side of your upper body.

② Lateral flexion: Stand slightly shoulder-width apart and do side flexion to the left and right.

4. Back - trapezius, rhomboids, latissimus dorsi, longissimus, shortest muscle

① Shrug: Let your arms hang down, shrug your shoulders to the highest point and then return to the original position.

② Chest expansion: Raise both arms from front to side to expand the chest and then return to the original position.

③ Bow: Spread your legs and half squat, and lean your upper body forward from an upright position until it is parallel to the ground and then return to the original position.

5. Arms - biceps, brachialis, triceps, forearm muscles

① Curl: Let your arms hang down with your fists facing forward, bend your arms and raise them to your chest, then return to the original position.

② Arm flexion and extension behind the neck: fix the upper arm to the side of the ear, raise the elbow and point the fist backward, do arm flexion and extension until both arms are straight above the head and then return to the original position.

6. Buttocks and legs - gluteus maximus, biceps femoris, semitendinosus, semimembranosus, adductor magnus, quadriceps femoris, triceps surae, and plantar flexor muscles

① Squat: Open your legs slightly wider than your shoulders, keep your head up, chest out, and waist straight. The squat angle can be changed, but the angle between your thighs and calves should not be less than 90 degrees.

② Lunge squat: Stand front and back, toes facing forward, the squat angle can be changed, but the angle between the front leg and the calf should not be less than 90 degrees.

In short, the training methods for different parts of the body are different. If you are a novice, it is best to go to a professional place and let professional training teachers guide you. Training not only requires methods, but more importantly, you must have perseverance and endurance. You need to endure a little hardship during the training process. Without the spirit of hardship, you cannot achieve training results.