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Home / Fitness and Health / How To Use Strength Training For Muscle, Strength And Fat Burning

How To Use Strength Training For Muscle, Strength And Fat Burning



If you like most fitness students, you do not necessarily want muscle on muscles. And you do not want to look like a distance runner either. Instead, head to the gym and chase that tinted beach body look. And really, that's what an athlete looks like. And that means you have to do more than lift weights and do cardio.

Why? Because athletes do not really train to look like athletes. They only train to be athletes. And they do that by working on something called "strength training". This is what I'm going to break down for you today.

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Eric Rosati

You, I've seen strength training before, and you may have The main goal of strength training is to get your body to generate power, and you can do it in a number of ways that you'll see many in CrossFit, where rowing machines and AirDyne motorcycles, as well as exercises like Power Cleans and Snatches Demanding them to blast, CrossFit is steadily increasing its facilities with oarsmen, AirDynes and powerlifting platforms.

That may be Think strength training is not for you, but it's something that every human being implements in some form At the end of this article you will also be ready.

Why you need to be strong

You know that strength training is good for S However, it is easy to overlook the introduction of power into your program. The power is crucial.

When you generate power, you are essentially generating power. And power is what moves everything, even if you're doing basic bicep curls. A quick formula you may know from high school: force = mass x acceleration .

Your body generates power, and this force accelerates a mass. In weight training, you simply exert this force to move a mass at speed and in most cases at maximum speed. This mass can be anything from a dumbbell or barbell to your body weight. Jumps, sprints and plyometrics are under the power roof.

This may be different from the slow, controlled tempo you use in bench press, and is different from holding a plank, for example. It is also very different than walking on a treadmill. Strength training speeds you up. This will do a variety of things, from protecting your age to helping you burn fat.

What does strength training do for your body?

As we get older, we tend to lose strength much faster than strength. At 28 to 30, we have reached our physical peak in development. Every decade thereafter, the man lost about 4.7 percent of his muscle mass due to various factors such as hormones and water levels in the body.

  Man Boxing Jumping At The Gym

Fat Tony Getty Images

Cases Are The Second Most Cited Accidents With Accidental Or Unintentional Injury Cases Worldwide: For this reason, you see that older populations and the coaches with whom they live work, work on balance, balance and balance. The balance is certainly part of it, but now there is a focus on how fast someone can pull the leg in front of you, keep your balance, but you have to quickly pull the leg in front of you to land on it. That's strength training.

There are different fibers in the body with certain roles. Type I fibers are slow-twitch and aerobic. Type II fibers are fast-twitch and anaerobic. When there is no activity and stimulus, most fibers remain as hybrids. This means that you have some Type 1 / Type IIA, Type IIA / X fibers and others that do not really know what you need to do.

If you know a specific exercise routine or lifestyle, those fibers will go to the function they need it for. This does not change the muscle fibers from their natural makeup, but it can make hybrid fibers choose a role. The body has an incredible ability to adapt to change as long as you teach it what you need to do.

Training for Biology of Strength

Strength training is essentially the training of your maximum human potential. Strength is an incredible advantage as we get older. Strength allows us to do many things.

But power? Power makes us react to things. Normally, we combine strength with chiseled bodies, mostly because of the adjustments that occur in the body when we do enough strength training.

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that you do not have the most efficient energy, and you have to to repay the debts you created. This is EPOC (Excess Oxygen after exercise) consumption). This means that your baseline metabolism will be increased in the next 24 to 48 hours to repay the debts incurred. This increased metabolism is the reason why strength exercises use more fat storage and are associated with lean body movements.

No form of sacrifice!

In this type of work, strength is not just about your muscles. Long-term joint health must really take precedence. Your shoulders and hips can be severely damaged if you do not use proper mechanics during strength training.

Did you ever jump off the swings as a kid and land with straight legs? Wild guess: No, because this would cause pain in a bone-on-bone collision. You land with your muscles to absorb and control your strength.

So take time for strength training. It is crucial for all ages, but you must start slowly and work on your own mechanics. Keep your reps and sets low during strength training and take a lot of breaks between sets. This helps you to get flawless shape.

Power Moves

Add these 6 exercises to your workout to improve your strength.

Power Clean

Why? This is essentially the photo that is attached to every thought about weight training. The purpose of the movement is to get as much weight as possible from the floor to the upper body. Imagine an explosive deadlift with enough power to keep the weight high enough to fall under the pole and catch it.

Instruction: Grasp a pole with an overhand grip, feet shoulder width apart, a deadlift raises knee and hip explosively with maximum force to stand upright. The movement will almost be like jumping off the ground as you land on the bale when you pull out. During this time, the weight must be raised at the same time to develop as much momentum as possible in the bar. As soon as the pole is at its peak height, you will fall under it and push your elbows forward explosively, catching the pole at the front of your shoulders. They should maintain a strong spine posture throughout the movement. Lower the weight in a controlled manner. This is 1 repetition; Do 3 sets of 4 to 6.

Dumbbell Snatch

Why? Snatches are a great full body movement to get weight from the ground up to over the head. You'll see CrossFitters and Powerlifters moving with dumbbells, but that may not be the best for you. Many people do not have the necessary shoulder mobility and rear stability to safely get a barbell over their heads. The dumbbell is the ideal choice to move the weight explosively over your head.

Instruction: With the dumbbell between your feet, sit low enough to hold the dumbbell with a straight arm. From this position, drive your feet into the ground with maximum force. During this time, raise the dumbbell to develop the maximum impulse in the dumbbell. At the Dumbbell Peak, beat your hand so that your fingers are pointing outward, and then extend your arm explosively upward. While the arm is stretched out, you will fall under the weight to catch the dumbbell above. If you are standing with your dumbbell in a strong position completely over the head, bring the dumbbell controlled on your shoulder. Steer the weight from the shoulder to the hips before lowering it eccentrically to the ground. This is a repetition; Do 3 sets of 4 to 6 per arm.

Kettlebell Swing

Why? This is all about glowing power. This movement allows your body to ballistically move heavy weight and move it forward to the front of the body. Imagine a wide leap, with your feet on the ground.

How to: Lean back on your heels with an athletic attitude. The kettlebell start position should be so great that you reach at full extension and the kettlebell is leaning towards you. Lift the hips with both hands on the handle so that the bell can swing back between your legs. Explode your hips forward from the loaded position and propel the kettlebell as if you were throwing it as far as you can. At the top, you stand up with your body rigid. Let the kettlebell drift forward based on the moment. As the kettlebell descends in your direction, you get the kettlebell by pushing your hips back and maintaining a high backbone. That's a repeat. Do 3 sets of 10 to 12.

Sprints

Why? This is the strength exercise you can do anywhere. Sprinting is bodyweight, explosive and you can do this almost everywhere. Full lower body drive pushes the ground away from under him. This requires strength, abdominal control and cardiovascular requirements that most exercises can not accomplish. More sprint tips can be found in this story.

How to: You know how to run, but sprint is different. Concentrate on the subculture explosion and keep a tight core. Sprinting is best with a slow speed increase to a full sprint. Start with both feet together and lean forward as far as you can until you fall forward with one leg, then stretch and start walking. This is a great way to learn about stride and sprinting. Keep the distances short; Remember to drive 50 to 100 meters at a time for a maximum of 6 to 8 sets.

Carriage Sprints

Why External weight can change the mechanics of any movement. The sled sprint takes the sprint and forces you to lean forward. This leanness helps the spine cope with vertical stress, increase the recruitment of quadriceps, and teach the body to move smoother when demanded.

Instruction: Loading a carriage with low weight. Lean forward at a 45 degree angle and hold the sled with your hands near the chest in a position that resembles a pushup position. Move through a staggered posture through the balls of your feet with all toes touching the ground. Maximize your stride at every step by pulling your leg forward as far as you can to get the most out of every step. Apply weight to your upper body extension. This can stack a considerable mass on the system with the landmine's one-sided capabilities.

Instruction: Start with a standing dumbbell on one shoulder. With one hand at the end of the pole, bend your knees slightly and explode vertically to push up the weight. Catch the pole with a locked arm and a forward tilt of the upper body, in which all parts of the movement are in line. The legs will transition from a bilateral to a staggered posture from start to catch position. Bring the rod back to your shoulder and repeat the process. Do 3 sets of 6 to 8 repetitions.


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