How to do strength training at home

Physical exercise is now being taken seriously by more and more people. Many people go to professional places such as gyms to exercise. This can create a very good exercise atmosphere and exercise effect. But in fact, exercising at home can also achieve good results. It is also very convenient and you can exercise at any time. It would be even better if you can influence other family members to exercise together. Here’s how to do strength training at home.

In addition to increasing the white muscle fibers in the muscles, bodybuilders also need to strengthen the strength and endurance of other muscle fibers, usually by using multiple reps. The pyramid rule is used to start with a lighter weight, gradually increase to the heaviest weight, and then return to a lighter weight. Angle change training, some large muscle groups are composed of different parts, and each part must be trained with different angles, such as the hand grip distance when rowing, and the three angles of the bench press, incline, horizontal push, and decline.

Supersets, triple sets and giant sets. You can do 2 or 3 or more exercises for one muscle group or different muscle groups, without stopping between them. This can increase the intensity of training without increasing the weight. Static training, doing static muscle contractions between two sets of weighted exercises, is conducive to improving muscle clarity and separation. Attention training, during training, try to feel the muscle's response to the training, not the weight.

Generally speaking, the effective number of repetitions for developing muscle mass is 8-12 times, and at least not less than 8 times, and this number should be done with all your strength. Therefore, the load should be controlled at 70%-80% of the individual's maximum strength, that is, the most effective number of times with this load is to use a large load, no more than 5 times. The most effective number of times to develop endurance and reduce fat is to do 20 times with a small load. You may even do it until you can no longer do it in order to reduce fat around your waist and abdomen.

When doing strength training, you must be especially careful not to overdo it. Otherwise, not only will it fail to achieve the effect of exercise, but it may also cause serious harm to the body and cause some injuries. Such as strain, etc. In addition, you must pay attention to protection when doing strength training at home to avoid injuries during exercise.