What are the methods of strength training in the gym?

As society continues to develop and progress, people's living standards have improved, but many new diseases have followed. Therefore, in order to prevent diseases, many people go to the gym to do strength training and enhance their physical fitness. So, what are the methods of fitness strength training? Below I will introduce several strength training methods in detail. I hope these methods will be helpful to you.

1. Upper limb strength training

Main training muscle groups: deltoids, biceps, triceps and other parts.

The main equipment used: barbell, dumbbell, rubber band, chest tensioner, seated chest press machine, horizontal bar, sit-up equipment, etc.

Training content: Pulling a barbell in front of the chest (Figure 1), pulling a rubber band in front of the chest, pull-ups, pulling the rubber band forward, pulling the rubber band backward, and pulling with a chest tensioner (Figure 2).

Training effect: The above exercises can protect the shoulders and elbow joints, which are the areas where badminton injuries are most common.

2. Lower limb strength training

Main training muscle groups: quadriceps, calf triceps and other parts.

Main equipment used: spinning bike, leg press (Figure 3), leg curl/calf trainer (Figure 4).

Training content: riding a spinning bike, sitting forward leg extension and flexion, sitting upward horizontal leg lift.

Training effect: It can strengthen the strength of the knee joint and Achilles tendon.

Strength training methods

1. Repeated practice method

When the exercise conditions and exercise load are basically fixed, practice repeatedly, leaving a certain amount of recovery time between each set of exercises.

2. Interval training method

Interval training is basically the same as repetition training, except that the interval time is shorter. Interval training requires the practitioner to continue with the next set of exercises before fully recovering.

3. Combination Practice Method

The combination training method starts with a lower intensity group and increases the intensity step by step.

4. Fatigue Exercise Method

The fatigue-first exercise method is to do a set of exercises first to make a certain muscle group fatigued, and then do other exercises.

5. Retreat Practice

The retreat training method refers to gradually reducing a certain amount of weight during strength training so that the muscles are in a state of eccentric contraction.

To sum up, there are many methods of strength training in the gym. Strength training plans are formulated according to different people, because everyone's tolerance is different, so the training plans are naturally different. At the same time, this is all assisted by a fitness trainer. Strength training is different from other training. Strength training can better improve people's muscle explosive power. Therefore, those who want to stimulate their potential can do strength training.