Everyone who knows muscle training knows that it is not only difficult to run muscles on the treadmill in the gym every day, but it may be ugly. The real muscle training in the gym is strength training. There are many equipment for gym strength training, ranging from dumbbells and barbells to gym comprehensive training devices, all of which are necessary for gym muscles. However, any fitness exercise may cause injury if it is improperly placed, and so is the strength training in the gym. So, let ’s take a look at the gym strength training together.
1. Make the necessary adjustments
Most of the equipment for strength training in the gym is designed to adjust for different body types. If the previous user is half a head taller than you, you may find that you wo n’t be able to reach your feet after sitting in the gym's strength training equipment seat. At this time, you can adjust the seat height so that your feet can be put on on the ground. Of course, this is just an example. When the gym strength training equipment is actually used, it needs to be adjusted in accordance with the actual situation.
In addition, most of our joints are the axes of strength training movements, so your sports joints should be aligned with the rotation axis of strength training equipment so that they will be effective.
2. Use weight that suits you
An indispensable part of strength training in the gym is lifting irons. At this time, you need to choose the right weight. Generally speaking, the weight that suits you is the weight that you can lift 8 to 12 times with great effort. This does not mean that you want to make the most of your milk, but it means the limit you have reached without changing your posture and without the help of other parts.
When doing strength training in the gym, don't be embarrassed because the weight suitable for you is smaller than the previous one. Exercise with a weight suitable for you can achieve good results.
3. Make sure you have control, slow average speed, and better results
One thing to notice in gym strength training is speed. Many novices think that doing more exercises will build muscle faster, so it will speed up. In fact, this is not correct. If the instrument sounds like a percussion instrument when you do an action, then you are too fast and you have not stopped at the right place. Generally speaking, the slower the speed, the more challenging the muscles are. Many device manufacturers recommend counting slowly with each movement, lifting the weight twice, and dropping the weight four times. There is another emerging ultra-slow practice method that requires each action to last twenty seconds. This practice can be used to increase your training diversity. When the speed is too fast, it is easy to strain the ligaments or tendons due to the inertia of the weight. If you want to use explosive speed to train explosive power, you should do it under the guidance of an experienced coach.
4. Slowly increase weight
Gym strength training cannot always be at the same level. When your training level improves, you can use weight increase methods to achieve better results. But the good thing is to find a closer weight. When you lift from 5 kg to 8 kg, the weight has increased by 60%. At this time, you must pay attention. There are many devices designed to allow you to add half a weight tablet or one third weight tablet at a time. These new and simple operating procedures are all designed to make you better and more fit.
No matter what kind of strength training equipment you choose to accomplish your fitness purpose, you need to pay attention to problems during exercise. Gym strength training, because most of the equipment used is heavy-weight equipment, once you use it carelessly, it is easy to cause injury to yourself or others. Therefore, muscle training is possible, but it must be performed under the premise of guarantee, and these precautions are just to make you better, please pay attention to it!