Improve the strength of the training method to practice strength to lose weight

June 2, 2023

Many fitness enthusiasts in the training process will obviously feel the speed of strength growth will slow down, this is why? In the face of such a situation and how to solve it? Here's a look at how to improve the effect of strength training.

Decreasing training method

By reducing the weight and number of times but maintaining the intensity of the stimulus training method, the maximum possible squeeze and stimulate the muscle to achieve the best exercise effect. For example, the first group of 200 kg of squat training with 20 reps of force, then the second group will use 150 kg with 15 reps of force, and so on.

Pause between sets

By increasing the rest time between each training group, in order to achieve the purpose of stimulating the deep muscles training method. For example, the first group training to exhaustion, rest only ten to fifteen seconds, immediately start the second group to exhaustion, after another ten to fifteen seconds of rest, start the third group training to exhaustion, and so on until you can not complete a movement to end, and then rest a little longer five to ten minutes, and then start the next cycle.

Centrifugal training method

Usually when we exercise most of the muscle centripetal contraction exercise, and less centrifugal exercise, such as bench press barbell up when we are in the force, and the barbell down when the pectoral muscles are relaxed, which leads to muscle stimulation is not complete. You can try to continue to control when falling back, keep the muscle tension, slow down the speed, so that the back and forth to do the function of the muscle to get the most adequate exercise.

Strength training method of attention

1. Decreasing training method

Group - rest time as short as possible, between each group weight change interval in 20% to 30% is appropriate.

2. Pause training between groups

It is recommended that the best use of fixed equipment training, fixed equipment is more stable and safer, and easier to operate than free weights in between sets of training.

3. Centrifugal training

Note that in the process of falling back must be concentrated to control, in addition to increasing muscle stimulation, but also to enhance the ability to control the muscles, for muscle stimulation and strength to increase very good help.

Can you lose weight by practicing strength

Using dumbbells, barbells, kettlebells or their own weight, do muscle strength, muscular endurance and even explosive power training, fat loss is usually carried out in an alternating manner with large muscle groups. By increasing muscle, basal metabolism is increased to burn more energy, making it impossible for fat to continue to accumulate.

The Best Time to Shower After Exercise: A Guide to Post-Workout Hygiene
After exercising and sweating profusely, many people feel uncomfortable with their sticky bodies and therefore have the habit of taking a shower immediately after exercise. They believe that this can

October 30, 2023
Running and Colds: What You Need to Know
Can you run when you have a cold? Can you run with a cold? It is not recommended to run when you have a cold. Many people mistakenly believe that running and sweating will help them

October 24, 2023
Morning Runs: A Key to Weight Loss and Wellness
Many people's bodies are in a sub-healthy state due to work, and the phenomenon of weight gain is becoming more and more serious due to long periods of sitting and lack of exercise. In order to improv

October 17, 2023
Elevate Your Wellbeing: The Power of Mountain Pose
BenefitsThis pose can relieve shoulder stiffness, strengthen the ankles, promote balanced development of leg muscles, and provide a gentle massage for the heart.Action 1Mountain Pose. Extend your

October 12, 2023
Winter Swimming and Hypertension: Benefits, Cautions, and Considerations
Winter swimming is a highly stimulating sport, and moderate winter swimming exercise is beneficial for most people's physical health. So, is winter swimming beneficial for hypertension?Is winter s

October 9, 2023

Hot Picks

1

Yoga for the Cervical Spine: Benefits, Risks, and Protection
There are many benefits to practicing yoga, not only for shaping and losing weight, but also for the health of various parts of the body, including the joints. So, does practicing yoga have benefits

October 31, 2023
2

Exercises to Avoid for Children's Growth and Development
Some parents think that their children are too short and try to make them taller through exercise. However, during the period of children's physical development, their muscle strength and bone hardne

October 31, 2023
3

The Impact of Cycling on Health: Key Considerations for Non-Professionals
Cycling is indeed a great sport, but non-professionals may not have a thorough understanding of the principles behind cycling, which can lead to the development of certain diseases. So what aspects s

October 30, 2023
4

The Effectiveness of Knee Braces: When and How to Use Them
Running, stair climbing, and other exercises have many benefits, but the biggest downside is knee injuries. Many people believe that wearing knee braces before exercising can protect their knees. So,

October 16, 2023
5

Is it good to exercise in winter
The winter climate is cold, and it seems that this season should be closed tight, sitting and resting. So the winter outdoor exercise is also significantly less people, so in the end winter exercise i

October 3, 2023