Simply strength training means strengthening the muscles and bones. It also helps to improve your posture and your mood. Even in a few days a week of strength training, you will see significant changes in your body. It can increase the metabolic rate of your body. Due to that, you can burn more calories even when you are resting. The reduction of risk of accidents is another important benefit of this. You can follow the important tips in this article and take the maximum output from strength training.
Aim 2-3 days a week of doing this training. Be sure to do exercises for each major muscle groups including the chest, back shoulders, legs, hands, and hip. Exercise bypassing any part of the body or muscle group can have muscle imbalances. It also can cause the body posture.
If you are a beginner for exercising better for doing exercises slowly. You should use low weights in the first 3-4 weeks after starting the exercise program. When doing exercises for some days you may feel that you are strong. And also you may feel that you can raise more weight. But shouldn’t do so. Because it needs some time for the body to build resistance against accidents.
For example, if you want to keep your feet straight during an exercise, focus on doing so. Try to do it correctly. Keep your toes and knees in the same line. When exercising the abdominal muscles you need to tighten the abdominal muscle so that the focus point is the abdomen. The chest should be slightly forward and the shoulders slightly back so that the shoulders do not hang. Also, keep your ears and shoulders in the same line.
First, do 8 sets of reps. Try to increase gradually 12-15 sets with 3 reps. Also, you should gradually increase the weight you are using. If you can do the exercise 12 times in the correct format, then you should increase the weight.
Generally, this training can tear the small tissues in muscles. They repair automatically when you are resting. Due to this tearings and repairs, your muscles get strength gradually. You should rest 48 hours between two exercise programs. And also should have a good sleep.
It is very important to breathe continuously when you are lifting up or down weights. Breathing out when lifting up weight and breathing in when lifting down the weights.
The best way to do this exercise is to use a slow movement. Count rhythmically one to two when you are lifting up and three to four when you are lifting down the weight.
You may feel that it is easy to do the same set of exercises and the same movements daily. But by changing your program you can challenge all the muscles in your body. It can reduce the boring and tiredness. Better to change the equipment used to exercise. You can use resistance bands, cables, balls and also your body weight. Also, you can change the intensity of the exercise.