Beginner’s guide to systemic complete strength training

The importance of strength training for men is well known, but many people do not know where to start even if they walk into the gym? This is a specialized basic training guide and basic principles, as well as easy to follow training courses.

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Want to put strength training on the agenda, but don’t know where to start? Everyone will go through this stage when they first start fitness; you are very rusty in the gym, you don’t know what to do, how to use those equipment, barbells, and dumbbells. Then, the article you clicked on will benefit you a lot!

I ’m going to tell you the basic rules of strength training; whether you want to increase strength, gain muscle, reduce fat or general training, this article and the training tutorial can help you understand some basic principles of fitness and help you have a Healthier body and achieve your fitness goals.

Strength training has a significant effect on those who have only tried dieting or aerobic exercise without much change. Persistent training (more than twice a week, 12 weeks) can get the following benefits:

• Increase muscle fiber size
• Increase muscle contraction strength
• Increase tendon strength
• Increase ligament strength

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All this adds up to a healthier and stronger body. You will eventually look stylish!

Fitness etiquette

It is best to bring a towel to the gym to wipe off any sweat left on the equipment, benches, and tools you have used.

Be sure to put all the equipment, barbells, and dumbbells you have used!

Do not rest for a long time on the equipment that someone is waiting for. If possible, take turns, most people are willing to share.

Finally, please put your phone in your locker or car; there is nothing more distracting than playing with your phone.

Common mistakes to avoid

• At the beginning of fitness, it will always be lower than your expected ability. Don’t use too much weight and too fast speed. Your posture that is beyond your ability will be affected. Do not standard.
• Swinging back and forth and borrowing strength means that you may be using too much weight. Excessive weight is likely to cause injury and reduce the effectiveness of training specific muscle groups.
• If you do n’t use the proper weight, you are always in a safe and comfortable range, but if you can do 30 times per group, then it is necessary to increase the weight. Tip: Each increase does not exceed 5%, step by step, do not rush to achieve success, let alone blindly compare!
• Don’t repeat too fast! There is no benefit to being too fast. The benefit of training in a slow and controlled manner is to allow muscles to produce better tension and strength and reduce the chance of muscle strain.
• Remember, the strength of a joint depends on the strength of the surrounding muscles; if the joint bears an incapable weight for a long time, be careful that the joint will be injured!
• Not having enough intervals, or taking too long a break; both are bad for fitness. Tip: The recommended break time between groups is between 30-90 seconds, which runs through your entire training.

Training instruction

This training is suitable for people who pursue the overall health of the body and want to perform whole-body exercises or people who have never had a healthy foundation.

You may notice that most of the training requires the use of equipment. This is a beginner who deliberately takes care of zero foundation. The equipment training requires lower joint mobility and lower core stability requirements.

For beginners, it is more likely to be injured when using free strength training (dumbbells, barbells) at the beginning.

The use of equipment can make up for other weak parts, better training to target muscles in isolation, and lay the foundation for future free strength training.

• Train at least 2 times a week to obtain significant strength improvement and fitness effects.
• Rest at least 1 day between each strength training.
• If in order to improve health, at least 8-12 times per group to make the muscles reach the level of fatigue; this means that you use the power of feeding to repeat the weight of 8-12 times per group is appropriate! (Ie 8-12RM per group)
• If you want to increase physical fitness, use a weight of 8-12RM, it is better to do two groups; rest between groups for 30-90 seconds.
• Do each action in a slow and controllable manner, with each complete action repeated for 4-5 seconds.
• Rest 30-90 seconds between each group; 1-2 minutes rest between each training program.

Training tips

• Stay hydrated! Drink at least 8-10 glasses of water every day; inadequate water supplementation is not conducive to physical health, and will greatly affect the effectiveness of training. Pay more attention to drinking water during exercise!
• 30-60 minutes before each workout, it is best to eat moderate amounts of carbohydrate food (rice, noodles, oats, bananas, etc.) and protein (eggs, chicken, fish, beef, lean meat, etc.); after your strength training Within 60 minutes, there is no need to eat a lot, just enough carbohydrates and protein to promote the recovery of the body.

Strength training: The 5 most frequently asked questions are here

Strength training is so hard. Can girls do the same training program as men? Isn’t it a terrifying thing to have large muscles while practising? Every time I hear people who do not understand strength training asking these questions.

I am always helpless and funny. It is not so easy to become a “muscle devil” in the mouth of girls.

But when you have a certain understanding of fitness, you will have a magic obsession with strength training. Questions about strength training are also frequently flashed in the brain. Today, we will come to popular science. Everyone asks the 5 most frequently asked questions in strength training, so as to start a better and more effective way to fitness.

When it comes to training, this is always the first question that should be asked. why? Because it forces you to decide your main goal. For example, do you want to lose fat faster or add more muscle? The answer will determine the number of repetitions to be completed.

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