What are the precautions for strength training?

Strength is something that a person must possess. With strength, the whole person will look energetic and vibrant, and even if you are thin, people will not think you are weak and incompetent. Therefore, strength training is very important. But many people don’t know what they should pay attention to during strength training? Next, I will tell you the precautions for strength training.

The so-called "core" is the middle link of the human body, which is the area below the shoulder joint and above the hip joint, including the pelvis. It is a whole formed by the waist, pelvis, and hip joints, and contains 29 muscles. The core muscle group is responsible for stabilizing the center of gravity, transmitting force, etc. It is the main link in the overall force, and plays a pivotal role in the activities and force of the upper and lower limbs. A strong core muscle group plays a stabilizing and supporting role in body posture, sports skills and special technical movements during exercise. (1) Choose the right training method

The effectiveness of increasing muscle strength is directly related to the training method chosen. Before training, the range of joint motion and muscle strength of the training area should be assessed, and the training method should be selected based on the assessment results (Table 10-2).

(2) Reasonably adjust exercise intensity

Exercise intensity includes both weight and repetition rate. The maximum resistance weight during exercise should be slightly less than the patient's maximum contraction force, and the weight or resistance applied should be constant. Avoid sudden violence or increases in resistance. If the patient cannot complete a full range of joint motion, has pain when moving the limb, has muscle tremors, or has compensatory movements, the load or resistance should be reduced.

(3) Pain-free training

Strength training should be performed in a pain-free manner. Because pain indicates muscle damage, and muscle spasm during pain also creates additional load, forcing yourself to train will lead to serious muscle or soft tissue inflammation or damage.

The above are some of the things people should pay attention to when doing strength training. The first thing is to do sufficient warm-up exercises, such as stretching your legs, bending your waist, etc., to avoid muscle strain during exercise. After training, pay attention to replenishing water and stretch your body again.