Strength training exercise method?

Don’t you all admire powerful boys? Since ancient times, people have believed that boys are often stronger than girls. In fact, this is true. With the development of society, many people like to exercise to make their bodies better, stronger and healthier. But if you want to train your strength, you still need some planning. So how do you perform strength training exercises? Next, let me introduce to you some relevant knowledge about strength training exercises.

Badminton strength training is all about rhythm, which requires quick contraction of muscles and then quick relaxation. This is completely different from the general fitness training method to increase muscle size.

1. Find a strong rubber band and tie it into a ring. Tie one end to a fixed object such as an iron rod, window frame, etc., at a height between the shoulders and the top of the head. Hold the other end with your hand, stand with your feet forward and backward, and make the action of hitting a high ball. You must use the strength of your whole body, including your legs, waist, shoulders, and upper arms. Pull the rubber band hard at the same time, and then relax quickly. Do it a second time (a bit like trackers pulling a boat).

2. Hold the barbell, bend your elbows and raise it above your head. Your upper arms should be roughly perpendicular to the ground. Try to fix the angle of your upper arms. Use your forearms to lift the barbell quickly and repeatedly, just like the swinging movement. Note that you should use the strength of your waist and abdomen when doing this movement, and don't just rely on the strength of your arms. The weight of the barbell should be controlled at about 80% of the full strength that can be exerted in this exercise, 20 times/set, 3-5 sets a day. 3. Backhand strength training: Let your hands hang naturally, hold the barbell with your palms facing down, and bend your arms repeatedly and quickly to lift the barbell. The upper arms also remain motionless, and your wrists should add some explosive power when lifting. 4. When skipping rope, the arm movements should be small, and the power of rapid "swinging" should be used. 5. A more practical method for ankle joint exercises is to push the ankle: stand on the steps with the forefoot, the heel hanging in the air, and hold a fixed object for support and balance. Repeat the heel lift exercise at a fast frequency. When lowering the heel, try to lower it as low as possible to bend the ankle joint into an acute angle, fully stretch the gastrocnemius muscle and exercise the elasticity of the Achilles tendon. Generally, it is done on one foot, alternating between the left and right feet, and do 5 sets each, 30 times each set, preferably with weight, once a day or every other day.

The waist and abdomen are where girls are most likely to accumulate fat. Using a supine board can help girls tighten their waist and abdomen, improve their cardiopulmonary endurance, and reduce muscle soreness after exercise. The supine board is a device for abdominal training. In terms of functional design, the position of the back cushion can be adjusted to ensure back safety, while the head cushion can reduce strain on the neck muscles. The position of the armrests can be adjusted at will to adapt to different exercise intensities.

After reading the above knowledge about strength training exercises, I believe everyone has a certain understanding of strength training exercises. Do you want to make yourself a powerful person? You can refer to the above content. When training for strength, you must also make sure your nutrition is up to date. Only when you eat well can you have more strength.