When it comes to fitness training, we should pay attention to strength training in addition to regular aerobic exercise. The benefits of strength training are numerous and are not the only benefits of muscle building. By sticking to strength training, you can strengthen your body muscle groups, avoid muscle breakdown and enhance your body proportions. It also strengthens your body's strength levels and promotes testosterone production, keeping you in a youthful physical state, looking more energetic and multiplying your fighting strength.
The ageing of a person's body starts with muscle loss and strength deterioration, a time when it is accompanied by a blossoming body and a loss of energy. To slow down the rate of ageing, we need to strengthen our strength training.
So, where should we start with strength training? Men adhere to these few strength movements to improve muscle dimension, so that you maintain a vigorous physical fitness and slow down the rate of physical aging.
The first of these is a deep squat, which is a golden exercise for the lower limb muscles. It strengthens the hip and leg muscles, promotes the secretion of testosterone, helps you improve the explosive power and stability of the lower limbs, and keeps the legs flexible.
When you first start squatting, you can start with unarmed squatting, and then weight training after a period of time, when training 15 squats as a group, each time 4-5 groups, after training muscle groups will feel sore, walking will be soft, which is the performance of muscle tear is being repaired.
Movement 2, Bulgarian squat
This movement is an upgraded variation of the deep squat. In addition to reaping the benefits of the deep squat, it also works on balance, stimulates the lower body muscles more deeply, lifts the hip line, and strengthens the weaker muscle groups.
When training, perform 10 reps on each side and repeat for 4 sets, the soreness will be more pronounced than in the squat and the results will be even better.
Movement 3: Goat jerk
This is a compound movement that works the core muscles and strengthens the spine. The core connects the upper body to the lower body and acts as a bridge between the upper and lower body.
A strong core improves performance and makes you less prone to injury when performing other fitness exercises, making for a more efficient and safe workout.
However, goat jacks are not suitable for people with a herniated lumbar spine. When training with goat jacks, perform 15 reps each time and repeat for about 4 sets to gradually improve your core strength.
Action 4: Push-ups
Push-ups is the exercise of the upper limb muscle groups is unarmed action, ideal for home training, push-ups in addition to the regular training, there are a variety of upgraded variation training, can be all-round, multi-angle carving pectoral muscles, improve arm strength, improve the upper limb lines.
When it comes to push-up training, we can start with standard push-ups, 15 or more per set, repeat for 5-6 sets, and just train every other day or 2 days.
When you feel that regular push-ups are not difficult, you can try upgraded training such as downward incline push-ups, narrow push-ups and push-up rowers.
