Which muscles are trained by weightlifting?

Weightlifting is a relatively common sport in normal times, but although it looks simple, it is not so easy to actually do. When practicing weightlifting, you should not only pay attention to your attire, but also do some sufficient preparation before weightlifting. You must do some warm-up exercises first and stretch your muscles and bones. If you start weightlifting directly, it may affect your muscles and bones.

Which muscles are trained by weightlifting?

The most important hand muscle is the biceps, which is the muscle used to lift the arm. If you look at the human body diagram, you will know that the biceps will become stronger and stronger after exercise.

The most important leg muscle is the quadriceps, which are the muscles on both sides of the legs. When doing weightlifting squats, the quadriceps will get a good exercise, which will make weightlifting smoother.

When lifting weights and snatching, the wrist muscles are used the most. The wrist muscles are exercised in the process of repeated snatching, and snatching becomes relatively easy!

After squatting, the waist muscles are used the most. If the waist muscles are not strong, then lifting weights will definitely hurt your lumbar spine.

Weightlifting is the primary way runners gain muscle through strength training. However, if it is not done correctly, it will have no effect or even the opposite effect.

No training plan

I went to the gym and walked around, but I didn’t know what kind of training I was going to do today. This is because I didn’t make a training plan in advance, so naturally I wouldn’t get the desired results. Your training plan needs to match your goals, whether it's to become a better runner or to get in better shape. Without a systematic training plan, it is easy to cause muscle imbalance and increase the risk of injury.

Only do exercises that you enjoy

If you like the training, you will definitely practice more involuntarily. However, problems will arise over time. The muscles that are regularly exercised become very strong, while the neglected muscles become weaker, and the muscle imbalance becomes more and more serious. Therefore, the more you hate training, the more you should grit your teeth and persevere.

Too much rest time between sets

In order to achieve results from strength training, you need to strike while the iron is hot, which means that the rest time between each set cannot be too long, otherwise it will waste time and affect the training effect. When a muscle has had more rest than it needs, training it again becomes more of a warm-up than a real workout. If the training load is low and you do 10 repetitions per set, the rest time between sets should not exceed 30-45 seconds.

The weight is too light

It's hard to build muscle, burn fat or get strong by lifting 1kg dumbbells every day. So, how much weight should a runner lift? If you plan to do 12 reps per set, and you feel very tired in the last two reps, then the weight is appropriate. After practicing for a period of time, gradually increase the weight.

Practice in running shoes

The soles of running shoes are not flat, and there is a difference in height between the front and the back. When practicing weightlifting, it is best if the front and back of the feet are in the same plane. Therefore, wearing running shoes when running and wearing special weightlifting shoes when practicing weightlifting can give your feet the greatest protection.