The key to successful strength training

Strength training is a necessary part of almost all fitness, whether it is to gain muscle or lose fat, or to improve athletic ability, so the quality of strength training directly determines the effectiveness of training, and today tells you some iron laws about strength training, which is the key to your success.

General principles

1，Do not overuse complex training patterns, the more basic content often higher the gains.

2, Compound movement is the foundation, single-joint movement is auxiliary.

3, The training content first high-intensity, then high-intensity, such as first large weights after lightweights, first strength, and then cardio.

4, Dumbbells and barbells gain than fixed equipment.

5, Pay attention to each training.

For strength training, mastering the basic laws is particularly important, scientific training techniques are the key to improving fitness and reducing injuries, the following teaches you to arrange their own strength training in detail.

Principle one
Overall training principles

Whether you need to gain muscle and lose fat, or just like to train which part of the muscle, should follow the overall principle, because the body is a whole, too much bias towards a part of the exercise will only make the body "imbalance", for example, many health friends only train the pectoral muscles, and finally may lead to chest and hunchback, the following must be arranged in the training content.

Push: push-ups, bench press, double-bar arm curls, push-ups, etc.

Pull hard pull, pull-ups, barbell and dumbbell rowing, etc.

Squat across front and back of the neck squat, bow walk, arrow squat, etc.

Any training system, push, pull and squat are the basic training content, must be arranged in the training.

Principle two
Improve nerve excitement

The level of human strength and nerve control ability is related, the higher the excitement, the stronger the ability of nerves to recruit muscles, which means that the higher the level of strength, the better the state.

In daily training, you can do the more explosive type of training, such as high flips, sprint runs, snatches, and other movements, and occasionally with deep squats, hard pulls, bench presses, push presses of extreme weight training.

Principle three
Flexible training principle

There is no really always appropriate training content, only flexible training content, at any time to learn to listen to the body's feelings, focus on proprioception, when the body in good shape can be appropriate to increase the intensity if the body enters a period of fatigue does not train to complete the task, can be appropriate to reduce the intensity or rest.

Every once in a while, you should consider whether your training should be adjusted, if you feel more and more relaxed, it may be time to increase the intensity of training, such as increasing the weight, adjusting the closing movements, adding incremental or decremental weight training mode.

Principle Four
Quality over everything

Your training is directly determined by the quality, not how many groups to do, so please play 100% spirit to complete each training, control the rest time, do not be lazy about the weight and the number of sets, the range of motion to meet the standard, otherwise, it is difficult to do more groups to achieve good results.

Each training should be completely grasped, the phone can be used to listen to music, can be used to time, but never used to chat. Strength training is hard work, requires hard work, requires effort, requires sweat, attention to each training is the key to your success.

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