Teach you the correct way to exercise

The fitness craze is becoming more and more popular. Both celebrities and ordinary people have realized the importance of fitness. However, due to limited conditions, many people cannot get guidance and help from professionals and are unable to master the tips and techniques of fitness, which may backfire. Today we will introduce to you the correct way to exercise.

The basis for the division of three basic training methods

Muscle contraction is the mechanical reaction that occurs when muscle fibers receive stimulation and instructions. There are three basic manifestations of muscle contraction: one is the shortening of muscle fiber length; the second is the lengthening of muscle fibers; the third is isometric contraction, which is the increase in muscle fiber tension. In fitness teaching, muscle fibers actively contract but their length remains relatively unchanged. In exercise practice, the practice process of any movement will rely on the coordination of these three forms of muscle contraction.

The three exercises corresponding to the above are the basic training methods for developing muscles:

(1) Dynamic training method: active contraction of muscle resistance exercises, that is, muscle shortening and contraction.

(2) Yield training method: Yield training in the movement recovery phase, that is, muscle stretching and contraction exercises.

(3) Static training method: isometric muscle contraction and exercises with only tension changes.

Among the three basic methods mentioned above, actual training usually focuses on the combination of dynamic training and concession training. For ordinary fitness enthusiasts like us, we focus our energy on the dynamic training stage in various movement exercises, and pay little attention to the concession training stage that accompanies dynamic training. Due to the particularity of static strength training, it is rarely practiced specifically by beginners and intermediate fitness enthusiasts.

The various exercises we usually talk about are mainly dynamic exercises, which are also the most important and basic. Fitness teaching accounts for more than 70% of muscle strength training.

Basic concepts of dynamic training

Dynamic training method means that when the muscle contracts, its length shortens and the starting and ending points of the muscle move closer to the center, so it is also called concentric exercise.

It is accomplished by overcoming or maintaining a load, such as a barbell, dumbbells, or one's own weight. When you first start fitness training or conditions are limited, you can overcome or maintain your own weight to perform muscle strength training, such as push-ups, pull-ups, sit-ups, jumping on the spot, etc. As your muscles become thicker and stronger, you can do heavier weight-bearing exercises, such as squats with a bell, bench press with a barbell, etc.

Fitness is not a complicated thing, nor is it a luxury. I believe that many friends will understand how to exercise correctly and effectively after carefully reading the above content. In fact, setting aside some time every day to exercise is not only helpful for your figure, but also helps to enhance your body's immunity. So take action now.