What are the muscle strength training programs?

Muscle strength exercises play a certain role in human health. Muscle strength training should be a gradual process, that is, the amount of exercise should increase from small to large, and the number of sports should increase from small to large. Many female friends think that strength training will make our bodies look very strong. In fact, there is no need to worry about this problem. Due to physiological reasons, women will not develop muscle groups like men under general training. It will only make us look healthier and more energetic.

1. Combination of static and dynamic methods

The method is to organically combine dynamic exercises with static exercises, first dynamic and then static. That is, first do dynamic exercises to the limit, and then fix the angle of the part that needs to be exercised and exert force for 6-8 seconds. You can practice 2-4 sets.

For example: for dynamic and static curls (to develop the biceps), first use 60-70% of the weight to do 6-8 times, then fix the elbow joint so that the angle between the upper arm and forearm is 90 degrees, hold for 6-8 seconds, and do 2-4 sets.

2. Restraint and concession

Use dynamic exercises (restrained contractions) to increase your strength. Repeat 5-6 times, and if you can't do it anymore, do 2-3 more concession exercises. This combination can stimulate the muscles more deeply.

3. Pre-exhaustion method

This is currently an effective method to increase muscle circumference. The practice is. If you want to develop that piece of fat, first choose to develop only this muscle local muscle training, do 6-10 times until fatigue, make it exhausted, then run to another machine within 3-5 seconds, do a main to develop this muscle comprehensive muscle group exercise, use 79% of the weight to the limit, so alternating training for about 4 groups, the muscles will feel great stimulation. According to research, this can effectively stimulate muscle growth and promote its development.

Muscle strength training can help our body maintain better balance and effectively protect our joints from injury. Muscle strength training can also slow down the aging process of middle-aged and elderly people, improve the body's attention, and has a good auxiliary effect on some other diseases. The most important thing is that muscle strength training can make us lose weight and make us look more energetic.