What are the strength trainings for table tennis?

We need strength to do anything in our daily life. If we have no strength, we can’t do anything except sleeping and we are almost like a vegetative state. However, when we exercise, we need more strength and the requirements for strength are also higher. However, many people lose when exercising not because of poor skills but because of insufficient internal strength and short endurance of strength, which is what we usually call lack of endurance. Next, I will introduce to you some strength training methods.

1. Free training equipment: including dumbbells, barbells and weight plates, with various weight models, and you can choose equipment of different weights at different times according to your needs. It provides maximum freedom for various training and can train muscles in various parts without restriction. It has a wide range of training freedom, and requires on-site guidance from professionals to select appropriate weights and perform appropriate exercises to avoid injuries and affect training results. When changing the weight of dumbbells or barbells, be careful. Its greatest advantage is that many different trainings can be easily completed using limited equipment. For example, a machine with 12 functions can only provide 12 exercises, while a bench, a few dumbbells and a barbell, plus some weight plates, can train all muscles.

2. Optional machines and equipment: refers to machines and equipment that have different options in terms of functions. Divided into three categories:

1. Single-platform machine, which refers to a strength training machine that can train a certain muscle or muscle group;

2. Compound platform machine, which refers to a strength training machine that can provide training for two muscles or muscle groups;

3. Multi-platform machine refers to a strength training machine that can provide training for multiple muscles or muscle groups. It usually has designed training postures, and some advanced equipment can also switch between two postures at the same time to create a freer feeling. It generally has a maximum intensity adjustment knob, and the intensity can be selected according to actual conditions to achieve the ideal training effect. It is safe and reliable, but it is usually designed according to the popular body shape, so it is not suitable for people with special body shapes, such as obese people. 3. Adjustable weight equipment: You can add or subtract weights at will, which allows you to experience the freedom of free equipment training while enjoying the safety and comfort of machine equipment training. It is often chosen by professional athletes, but is also suitable for trainers of all levels. The training movements are designed in advance and the training intensity can be adjusted. Because it can handle heavy weight training, it is ideal for athletes who need extra strength. It can perform single-arm or single-leg training, giving the trainee great flexibility. But it is not suitable for smaller trainees.

4. Computer or pneumatic equipment: It is the most modern equipment that uses high technology. Its training postures are also pre-set. You can start a set of training that suits your needs by just pressing a button or adjusting the display on the screen. Its biggest benefit is that it allows for some advanced training. Research has found that athletes achieve better strength training results when they slow down their exercise speed while maintaining training intensity. It is safer to use it while exercising.

5. Rubber band tension equipment: cheap and easy to operate. When doing various movements, you can combine postures at will to fully exercise your whole body. When choosing, expert guidance is also needed to achieve the correct posture and ideal effect. Its biggest disadvantage is that it lacks intensity and is not suitable for people who need high-intensity training. The strength and training process is as boring as weight loss and fitness. If you want to stick to it better, you can make a plan for yourself, or you can call a friend to join you, so that everyone can supervise and encourage each other.