What Details Should Be Paid Attention To When Strength Training?
When strength training, you should pay attention to the following details to ensure the training effect and health safety:
First, preparation before training
1. Warm-up activities:
Warming up is an integral part of strength training, which increases muscle temperature, improves blood circulation, and improves joint flexibility, thereby reducing the risk of injury. Five to 10 minutes of aerobic exercise, such as jogging, jumping rope or cycling, is recommended to gradually raise your body temperature. After that, dynamic stretching, such as high leg lifts, kicks and arm swings, should be performed to activate major motor muscle groups.
2. Choose the right gear:
- Wear comfortable, well-fitting athletic clothing and shoes to help you train better. When performing heavy weight training, use barbell racks and protective pads to prevent equipment from slipping or accidental injury.
Second, the details of the training process
1. Proper posture and technique:
Mastering the correct training posture and technique is the core of strength training. Wrong posture and technique can not only reduce training effectiveness, but can also lead to serious sports injuries. Each movement has its own specific standard posture, such as squat should keep the back straight, knees do not exceed the top of the feet, weight on the heels; When lifting weights, make sure your back is naturally bent to avoid slouching. To make sure you do it correctly, practice in front of a mirror or ask a coach for guidance.
2. Principle of increasing overload:
- On the basis of the existing strength level, gradually increase the exercise load (can be increased by weight, can be increased by the number of sets or times, or slow down the speed of movement) in order to make the body’s muscle system produce new physiological adaptations. This principle helps to effectively improve the effectiveness of training, but you need to avoid overtraining.
3. Action speed control:
- Slow down your movements to make most strength training moves more effective. When the muscle contracts against resistance, it should be held for an appropriate amount of time (such as 1 to 2 seconds), and also for a certain amount of time (such as 2 to 4 seconds) when the muscle relaxes. This helps with better control of movements and improves the quality of training.
4. Full range principle:
- Complete the whole movement as completely as possible, which helps stimulate more muscle groups and improve the training effect. At the same time, it also helps to avoid the risk of injury caused by insufficient or excessive movement.
5. Breathing rhythm:
- During strength training, it is also important to pay attention to breathing rhythm. Proper breathing methods can help stabilize the core and improve the stability and power output of the movement. For example, in a squat or hard pull, you should inhale during the sinking phase of the movement and exhale vigorously during the rising phase. Keep an even breathing rhythm and don’t hold your breath.
6. Training sequence:
- If there is no special consideration, generally should follow the order of “first work the large muscle group, then work the small muscle group” strength training. The strength of large muscle groups is large, and even after fatigue, it can assist the training of small muscle groups to a certain extent.
7. Reasonable arrangement of training frequency and duration:
- Beginners recommend strength training two to three times a week, with the duration of each training controlled within 45 minutes to 1 hour. As the training level and recovery ability improve, you can gradually increase the frequency and length of training.
Third, recovery after training
1. Stretch and relax:
- Proper stretching and relaxation activities after training can help relieve muscle tension and promote recovery. In particular, targeted stretching of the target muscle group is better.
2. Diet and rest:
- After strength training, it is necessary to properly replenish energy and rest to help the body recover and improve the effect. It is recommended to eat a high-protein, low-fat diet and get enough sleep.
To sum up, the details that need to be paid attention to during strength training include warm-up activities, correct posture and technique, gradual overload principle, movement speed control, full range principle, breathing rhythm, training sequence, reasonable arrangement of training frequency and duration, as well as stretching relaxation and eating rest after training. Only under the comprehensive and scientific guidance of training, in order to achieve the best training effect and ensure health and safety.
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