Simple strength training method

When I was in school, I had a classmate who played badminton. She would run to the playground every day to do some simple strength training. At that time, this classmate mainly did arm strength training. Later, after a period of serious training, it did have a certain effect. Many people would choose core strength training. In fact, simple strength training is also good. Here, I will take a look at simple strength training with everyone.

1) Back: Pull-ups (pull down in front of the neck);

2) Chest: Flat bench press (seated chest press);

3) Legs: Barbell squat (Smith squat);

4) Shoulders: barbell press (dumbbell press);

5) Arms: barbell curl (dumbbell curl);

6) Abdomen: Sit-ups (Lying Leg Raises).

Training notes: Train 3 times a week, every other day, for about 1 hour each time, exercise the whole body, one movement for each part, the movements in brackets are reserved, 3 sets of one movement, 8-12 times per set, 2 minutes interval between movements, 30-60 seconds interval between sets, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. Gradually increasing the weight is necessary to allow the muscles to adapt and respond to training. Use freely adjustable weight machines for training. This allows the muscles to better respond to the resistance created by the machine. Because it allows more muscles to participate in the exercise. When performing the movement, whether lifting or lowering, you must control the movement so that you can concentrate your strength and avoid using leverage.

Diet: Eat small meals frequently, and consume more eggs, milk, and meat in moderation. The daily diet is: moderate protein, less fat, and high carbohydrates. The ratio of the three main nutrients should be about 25:20:55. Staple foods such as steamed bread, noodles, rice, as well as sweet potatoes, oats, potatoes, etc. have very high carbohydrate content and can be used as the first choice.

No matter what kind of training it is, it actually consumes a lot of physical energy, so some nutrients need to be supplemented during this period. In addition, make sure you get enough sleep so that you can be energetic every day. Try to do strength training in the afternoon, because the morning is not suitable for high-intensity exercise, and you generally cannot do some more stimulating exercise in the evening.