Original link: https://blog.xulihang.me/feed/
Today, I will talk about the exercise experience that I have been running for more than a year since I started a gym card.
The purpose of my exercise is to keep my body healthy, such as strengthening cardiorespiratory function, increasing strength, improving prostate discomfort caused by sitting for a long time, etc. I usually relax and strengthen my body and mind by doing cardio exercises like running after get off work, and doing resistance exercises like pull-ups, push-ups, squats, etc. to strengthen my muscles. Running and strength training actually complement each other, and if you don’t have enough strength, running can cause injury, especially when running at a long stride.
It is said that fitness is the key to the brain, which means that before you start exercising, you must learn some theoretical knowledge and do scientific exercise. These theoretical knowledge is often the experience summed up by predecessors, and then we need to combine our own practice to master and use. Here are some of the lessons I’ve learned:
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Learn about the different muscles and training methods of the body.
Before doing a movement, we should know which muscles will be used by the movement. What is the force analysis if these muscles and bones work together.
For example, the flexion and extension of the arms use the chest muscles and the triceps, and the forehand pull-up mainly uses the latissimus dorsi. When doing these movements, you need to feel whether the target muscle is exerting force.
Another example is to use dumbbells to train the rear deltoid, which requires a bow to use the dumbbells to train the rear toe in a gravity-defying manner.
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Increase training capacity by group training. Focus on athletic performance.
In college, I did 10 pull-ups every night for three years, and the limit was ten at a time. I’ve been doing group training lately, doing 10 reps for the first group, 5 reps for the second, third, fourth, and fifth group, and 10 for the sixth group, which adds up to 40 pull-ups. After a period of training like this, you can break through the limit of 10 in one breath.
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Warm up and stretch well.
For example, for running, you should walk slowly to warm up and move your joints before running. After running, you should also walk slowly to stretch and relax your muscles. I used to run and cause the soles of my feet to hurt because I didn’t know how to relax the plantar fascia.
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Do functional training.
We may also have postural issues. For example, when some people walk, their buttocks twist and twist, often because the strength of the gluteus medius is not enough, and special functional training is required.
There are many details of fitness training, so I won’t expand them here. Exercise requires attention to scientific methods, but also requires constant persistence. I feel that when I see my athletic performance improve or my body looks better, I will naturally continue to persevere.
Relevant information:
Fitness teaching in the late 1990s (collected VCD engraving)
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