What Are The Events And Movements Of Strength Training?
Strength training is a training method that builds the body by increasing muscle strength and endurance, and it consists of multiple items and movements that target different parts of the body. Here are some common strength training programs and moves:
First, free weight training
Free weight training refers to the use of free weight equipment such as barbells, dumbbells and other training, can comprehensively exercise the whole body muscles.
1. Squat
– Action description: Stand with feet shoulder-width apart, toes slightly extended, slowly squat until thighs are parallel to the ground, and then slowly stand up. Take care to keep your back straight, your core tight, and your knees no higher than your toes.
– Work areas: thigh muscles (quadriceps, glutes) and core.
2. Bench press
– Action description: Lie on your back on the bench press bench, hold the barbell with both hands, slowly push up until your arms are straight, and then slowly lower them. Keep your shoulder blades steady and avoid shrugging your shoulders.
– Work areas: chest, triceps and shoulder muscles.
3. Hard pull
– Action description: Stand with feet shoulder-width apart, hold the barbell with both hands, bend to the back parallel to the ground, and then slowly stand up. Keep your back straight and avoid arching your back.
– Exercise areas: leg muscles (back of thighs, buttocks), back muscles and core muscles.
4. Pull ups
– Action description: Hold the high bar with both hands, pull the body up until the chin touches the bar, and then slowly lower it. Be careful to keep your body steady and avoid rocking.
– Exercise areas: back muscles (lats, teres major, etc.) and upper limb muscles (biceps, forearms, etc.).
Second, equipment training
Machine training with the Smith machine, leg lift machine and other strength training equipment, for specific muscle group training, suitable for beginners and more safe.
1. Smith squats
– Action description: Squat on the Smith machine, the machine fixed the movement trajectory, relatively safe and stable.
– Exercise area: same as free weight squats.
2. Sitting leg raises
– Action description: Sit on a leg lift machine and push the weight board through leg strength. Be careful to keep your back close to the backrest to avoid straining.
– Exercise area: front thigh muscles (quadriceps).
3. Sit and push your chest
– Action description: Sit on the chest pusher, hold the handle with both hands, and push the weight board forward. Focus on keeping your back straight and your posture steady.
– Work areas: chest, shoulders and triceps.
Third, self-weight training
Weight training without equipment, using their own weight to train, such as push-ups, sit-ups, etc., can be carried out anytime, anywhere.
1. Push ups
– Action description: hands shoulder-width apart, toes on the ground, keep the body in a straight line. Then slowly bend your arms to bring your chest to the floor and push your body back to the starting position.
– Exercise parts: chest muscles, deltoids, core muscles, etc.
2. Sit ups
– Motion description: Lie on your back on the floor or yoga mat with your hands folded in front of your chest or by your ears. Use your abdominal strength to lift your upper body until your shoulders are off the floor, then slowly lower back into position.
– Exercise area: abdominal muscles (abs, external obliques, etc.).
Fourth, other common actions
1. Dumbbell bend
– Action description: Hold the dumbbell with both hands and naturally drop to the side of the body, then bend the elbow to lift the dumbbell to the chest or shoulder position, and then slowly lower it.
– Exercise area: biceps.
2. Row on your stomach
– Action description: Stand or kneel down, hold dumbbells or barbells with both hands, pull the weight towards the abdominal position, feel the contraction of the back muscles.
– Exercise area: Back muscles (lats, trapezius, etc.).
3. Pose and raise your heels
– Action description: Stand on a step or mat with the balls of your feet on the ground, then slowly lift your heels to the highest point and slowly lower them.
– Exercise site: calf muscle group (gastrocnemius, soleus, etc.).
To sum up, there are a variety of strength training items and movements, and you can choose the appropriate items and movements to exercise according to your training goals and physical conditions. In the training process, pay attention to maintain the correct posture and technical movements, avoid injury, and gradually increase the training intensity and load to challenge themselves and obtain better training results.
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