How to do strength training?

Nowadays, many people pay more attention to their bodies, because they realize the importance of the body. Without a good body, everything else will become a luxury. Especially for some men, training is necessary. Only by actively participating in training can you have a perfect and healthy body. Among them, strength training is very popular. So how to do strength training?

The most important thing is to persevere. A complete fitness program should include eating (diet), training (training), and sleeping (sleep). Training consists of three main parts: cardiopulmonary, strength, and flexibility. In view of this, the training plan should be: start with 5-10 minutes of aerobic warm-up, end with 5-10 minutes of stretching and relaxation, and 40-50 minutes of strength training in between.

The main strength training includes: 1) Back: pull-ups (pull-ups in front of the neck); 2) Chest: flat bench press (seated chest press); 3) Legs: barbell squats (Smith squats); 4) Shoulders: barbell presses (dumbbell presses); 5) Arms: barbell curls (dumbbell curls); 6) Abdomen: sit-ups (sitting leg raises). Training notes: Train 3 times a week, every other day, for about 1 hour each time, exercise the whole body, one movement for each part, the movements in brackets are reserved, 3 sets of one movement, 8-12 times per set, 2 minutes interval between movements, 30-60 seconds interval between sets, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. Gradually increasing the weight is necessary to allow the muscles to adapt and respond to training. Use freely adjustable weight machines for training. This allows the muscles to better respond to the resistance created by the machine. Because it allows more muscles to participate in the exercise. When performing the movement, whether lifting or lowering, you must control the movement so that you can concentrate your strength and avoid using leverage.

Diet: Eat small meals frequently, and consume more eggs, milk, and meat in moderation. The daily diet is: moderate protein, less fat, and high carbohydrates. The ratio of the three main nutrients should be about 25:20:55. Staple foods such as steamed bread, noodles, rice, as well as sweet potatoes, oats, potatoes, etc. have very high carbohydrate content and can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg white, fish, skinless poultry, steak, etc. Sleep: It is best to sleep for 8 hours every night, and if you have time at noon, you can take a 30-minute nap. By the way, try to arrange training time in the afternoon to evening, because the human body's physical strength and flexibility are at their best during this period. The 14 secrets to increasing muscle mass: heavy weights, low repetitions, multiple sets, long displacement, slow speed, high density, consistent thoughts and movements, peak contraction, continuous tension, relaxation between sets, training large muscle groups, eating protein after training, resting for 48 hours, and preferring lightness to falseness.

The above are some methods and precautions related to strength training. In order to achieve good training results, it is very necessary to master the correct training methods. In addition, persistence is also one of the many ways to achieve good results. If you can't persist, any training will not work. At the same time, you must pay more attention to your diet and eat more high-nutrition foods.