Strength training can also be done at home, suitable for 0 basic fitness white strength exercises (with animation)

Why do strength training?

After a woman is 30 years old, her muscles begin to rush away, and gravity is pulling you down from head to toe all the time. Strength training is actually a race against time!

This struggle is not only for the face to be more rosy and shiny, the figure to be more symmetrical and tall, the overall look younger and more energetic, but also to have a healthy and quality life.

The muscle decline of the human body will start from large muscle groups. As age increases, muscle atrophy and degenerative changes of muscle fibers will appear. This is why many middle-aged and elderly women have back pain and knee pain. Everyone thinks this It is rheumatism, which is the cold when you are young. In fact, it is caused by the degeneration of the large muscle groups, the muscles cannot pull the joints, and the stability deteriorates.

Knee pain is often caused by poor thigh muscle strength, while back pain is often caused by abdominal weakness. When the back muscles degenerate, the back will be hunched, and it will be painful after a long time. These are closely related. Women need strength training for core muscles, back training, squats, deadlifts and other training to help you strengthen your hips and legs.

Do not exercise just running

Don’t just do a single aerobic exercise or running, because pure aerobic exercise consumes muscles, and after running for a long time, you are just heart and lungs. The function is enhanced, but the core strength is slowly weakened. If the core is weak, there will be pelvic instability and joint instability, which is a vicious circle.

You don’t need to memorize so many principles, just remember that whether it is from the perspective of improving metabolism or reducing fat and sculpting body, aerobic and anaerobic must be practiced together.

strength training can be divided into self-weight freehand strength training and resistance training . This cannot be replaced by any other form of aerobic training. It cannot be replaced by dancing, Tai Chi, running, cycling, etc.

How to start strength training?

Although they know the importance of strength training, in fact, many people do not know where to start strength training.

Many people asked: Do I need to apply for a fitness card?

I want to say: If you don’t know how to start training, you won’t even know how to get a fitness card! You only go for a run on a treadmill or do aerobics following lessons. It is impossible to actually start strength training. And often that card becomes a decoration and a fear of fitness in your heart.

My suggestion is: Practice at home first, and when you form a habit, and feel that the environment and equipment at home are far from satisfying you, then walk into the gym.

To start strength training at home, you need a pair of dumbbells.

The weight of the dumbbells can be determined according to your actual situation. If there is no foundation, I suggest starting from 1.5kg.

Training process

Part 1 Warm-up for 5-10 minutes

Warm-up is an essential preparation process before training, yes Let the body know where to enter the state of exercise and activate the corresponding muscles. Open and close jumping, running with high legs, or sprinting in small steps. Warming up does not mean that you have to run and jump. Small muscle training and stretching with small strength are also warming up. The standard for warming up is that the parts you want to practice are activated and obviously warmed up. For example:

back warm-up-back muscle activation

Part 2 Muscle Strength Training 30 minutes

04a7 usually We practice muscle strength by training a large muscle group, combined with several small muscle groups. Generally speaking, the exercises of large muscle groups are compound movements, which will drive the exercises of other small muscle groups. Big muscle groups can’t be practiced every day, every two days is enough.

large muscle groups include: chest, back, legs, buttocks;

small muscle groups include: shoulders, biceps, triceps, forearms, calves, and abdominal muscles.

My own training is generally divided into shoulders and hips and legs. My shoulder training will include chest and arms, and hip and leg training will include abdominal muscles. So the logic of your practice at home is that every time a large muscle group is trained with several small muscle groups, and then practice the same parts every two or three days.

The actions in the animation do not require you to do all of them every time, you can choose several actions to do each time you train.

15-20 times for each exercise, rest for 10-15 seconds after doing this, and continue doing 3-4 sets.

Shoulder back arm training action reference

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Hip and leg training action reference

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Abdominal core training action reference

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Part 3 Stretching and relaxing for 10-15 minutes

Stretching and Warming up is equally important, so don't ignore it. The state of muscle expansion after training, if not fully stretched, it is easy to harden. Don't blame running for thick legs, it's because you haven't done enough to relax after running! If you don't want to feel sore all over the next day after training, you must do 15 minutes of relaxation. If you practice any part, do more stretching of that part.

Because of the different degrees of flexibility, you only need to try your best to achieve your own limit. You don't need to pursue the ultimate in place. It's good to resist the pain and tightness!

The stretching process of each action is maintained for at least 10 seconds.

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Finally, it is emphasized that when doing all the movements, the consciousness must be concentrated on the place where the force is exerted, and feel the tension of the muscles when the force is exerted.

Don't worry, you will never become a King Kong Barbie!

will only have a better figure!

I am Sarah Dova, an international senior nutritionist!

is also a 40-year-old middle-aged girl struggling to refuse greasy and aging!

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