How to do bodybuilding strength training?

Nowadays, many people pay attention to health preservation, especially some girls. In order to achieve a slim figure, they need to undergo a series of training. Among them, bodybuilding strength training is the most popular among ladies who love beauty. The so-called bodybuilding is not to excessively pursue big and strong muscles, but to make the whole body look more harmonious. So how should bodybuilding strength training be done? Let me introduce it to you below!

Bodybuilding is not just about pursuing size and strength. Instead, it achieves coordination and symmetry on the basis of fully developed muscles. If you measure finished muscles from a professional bodybuilding perspective, it's not just about how big the muscles are. It also depends on whether the sebum and subcutaneous water are sufficient, and whether the fullness, strength, density, scale, and shape of the muscles are ideal. Finally, we also need to consider the overall effect, proportion, symmetry, coordination and beauty.

There are two ways to develop the maximum strength of aerobics athletes. One is to rely on the improvement and enhancement of muscle coordination ability, and the other is to achieve it by increasing muscle volume. The development of strength qualities is mainly reflected in the development of four types of strength: relative strength, speed strength, strength endurance and static strength.

1. Relative strength training

Relative strength refers to the strength expressed per kilogram of body weight. It mainly reflects the relationship between an athlete's absolute strength and weight. Since competitive aerobics is a sport that resists gravity, it requires athletes to have a large maximum strength and not be too heavy. Therefore, the strength of aerobics athletes is measured in terms of relative strength. The increase in maximum strength is mainly achieved by improving the coordination function of muscles, allowing more motor units to participate in the work, increasing the synchronization of muscle fiber contraction, and improving the coordination between muscle groups.

Relative strength training should include high-intensity exercises, few repetitions, and relatively many sets. Generally, a high load intensity of more than 85% of one's maximum strength is used, with 1 to 4 times per set. The intensity of moderate-intensity exercises should not be lower than 60%. If the load intensity is small and the number of motor units participating in the work is small, it will not be conducive to stimulating more motor units to work at the same time, and the effect of increasing maximum strength will be low. The greater the intensity, the fewer repetitions. The number of exercise sets should be determined so as not to reduce the number of repetitions in each set. The speed of each movement should be appropriately fast and can be completed within a certain time, with enough rest time for each set. During training, you should pay attention to:

(1) High-intensity training should have a preparation phase, and the load intensity should be gradually increased. In youth training, start with an intensity of 40% of the maximum load. When each set increases to 12 times, the load intensity should be increased in a timely manner.

(2) In the training of adult high-level athletes, extreme intensity training can be appropriately arranged during high-load intensity exercises, which can effectively improve the synchronization of muscle work and develop the maximum willpower tension ability to increase maximum strength. The exercise arrangement should alternate the use of various muscle groups, which is conducive to faster recovery of muscle fatigue and improving the athlete's overall muscle strength level.

2. Speed ​​and strength training

Speed ​​strength refers to the ability of muscles to exert maximum force in the shortest possible time. It is a combination of speed and strength. An athlete's speed and strength are improved by increasing the ability of muscles to exert force and increasing the speed of muscle contraction. The determining factor of strength is the speed of muscle contraction. Improving strength is an effective way to improve speed and strength. Its representative training is explosive power training.

In competitive aerobics, speed strength is often manifested as explosive power, such as jumping power, arm pushing force, explosive power of gymnastics movements, waist and abdominal contraction force, etc. Explosive power training is to complete the movements as quickly as possible while ensuring the technical specifications of the movements, cultivate the ability of muscles to contract quickly, and adapt to the characteristics of aerobics that require completing movements at high speeds and with large amplitudes. At present, various super isometric exercises are mostly used. The principle is that the muscles first do concession work and the muscles are extremely stretched, and then they switch to restraint work and contract rapidly in the shortest time. Such as various jumping exercises, deep jumps, single-leg jumps, split-leg jumps, step jumps, and push-ups.

The above are some training methods related to bodybuilding strength. Bodybuilding strength training has higher requirements than other training. Therefore, if you want to achieve good results in bodybuilding strength training, it is best to go to a formal place for training. The effect will be better if you have a professional teacher to guide you. Of course, any training must be persisted in order to achieve certain results.