What are the requirements for strength training?

Nowadays, not only female friends are constantly improving their figures, but many men are also constantly strengthening their bodies and doing strength training. And everyone knows that when doing strength training, you need a plan and some basic requirements, so that you can achieve better results. It’s just that many people don’t really understand it. So, what are the requirements for strength training?

1. Correct breathing method

I've often observed that when people hold their breath during strength training, their faces turn red and their eyes seem to pop out of their sockets. In fact, when exercising, avoid holding your breath, as this will cause your blood pressure to rise excessively. During the exertion phase, you should exhale at a constant rate, and during the relaxation phase, you should inhale at a constant rate. Breathe as slowly as possible, imagining that there is a straw in your mouth and you are breathing through the straw.

2. Ensure the normal state of the spine

When you stand upright, your spine is in its optimal natural position. During strength training, try to maintain this optimal natural state. Except for training your abdominal muscles and back muscles, which require your spine to participate in the movement, all other exercises require your back to be straight and the spinal posture should not change with the movement of other limbs.

Please note: The correct training posture is

When standing: Feet should be shoulder-width apart, toes pointing forward or slightly outward, knees slightly bent, not straight, abdominal muscles tightened, chest up, shoulders stretched outward and backward, neck muscles relaxed, upper shoulder muscles relaxed, head raised, and chin retracted.

Sitting posture: Both feet should be flat on the ground, toes pointing forward, abdominal muscles tightened, spine straightened normally, shoulders stretched back and outwards, neck and upper shoulder muscles relaxed, head raised, and chin retracted.

Lie on your back: tighten your abdominal muscles, straighten your spine normally, lift your lower back slightly off the ground, relax your shoulders and neck, and keep your head and spine in a straight line.

3. Tighten your abdominal muscles

This will make your spine stronger, aid breathing and reduce injuries. In fact, every moment during strength training is exercising the abdominal muscles.

4. Slow, controlled speed

Except for training specifically to improve explosive power, the speed should be slow in all other strength training. This way your muscles will be tensed and exerted throughout the exercise, which will result in better results. Moreover, you will not get injured at the beginning and end of the movement due to the fast speed. When doing each movement, you can slowly recite in your mind: "one, two, three, four, five", take three to five seconds to complete an movement, and then slowly repeat the next movement. Slowing down can reduce and avoid damage to ligaments, tendons and joints.

The above article introduces the requirements for strength training. When doing strength training, you must have a detailed understanding of these basic requirements, because many exercises need to be done well during training. This can effectively help the body become stronger and healthier and achieve the purpose of training.