There are various purposes for starting strength training, such as "maintenance and promotion of health", "diet", "body makeup", and "improvement of competitiveness". No matter what your goals are, everyone starts out as a beginner.
Unlike people who have already started muscle training, many people who want to start or want to start muscle training think that they don't know how to start. .
I want to be that healthy! I want to be a good body! I want to do muscle training! In order to push the back of those who say, this time, I created an article titled "How to start muscle training".
I would appreciate it if you would like to start from now on.
1. Learn "Muscle training to avoid injury" from the instructor
I started muscle training with a heavy waist, but I didn't know how to do it. This is a common case at exercise facilities.
I started with the intention of doing something good for my body, but if I end up hurting my body, it will be nothing.
Originally, those who have exercise experience in club activities in their school days are excellent at grasping unreasonable angles of joints and positions that are likely to injure with their physical senses, so they are easy to use and low load. If you start muscle training gradually from the weight of , you will be able to get muscle training effects without injury. (If you have experience and know how to use it)
However, in the case of those who say "I have almost no exercise experience" or "I have been away from exercise for years or decades", it is said that the method, timing, and angle of muscle strength cannot be moved as desired. Most of the time.
The first point of how to start muscle training is to be taught by someone who has a lot of training guidance experience. These days, there is always a “personal trainer” who will guide you through personal training at any exercise facility.
There are various types of “personal trainers” such as those who are good at body makeup, and those who are good at dieting.
If you are not sure, it is a good idea to ask the reception staff or facility staff.
I'm sure it will not only help you achieve your goals, but it will also help you create injury-free muscle training form.
2. Stable multi-joint motion
Strength training includes single-joint exercises (exercises that mainly move one joint) and multi-joint exercises (exercises that move two or more joints together).
For example, arm curl training, which trains the bicep of the arm, is a single-joint exercise because the elbow is the main muscle activity.
On the other hand, lying down on a bench such as a bench press and lifting a barbell is a multi-joint exercise that moves the elbow joint and shoulder joint at the same time.
Compared to single-joint exercises, multi-joint exercises work in concert with more muscles, so you can reduce the load on one muscle.
In addition, there are two types of multi-joint exercise, “machine events” and “free weights”, but if you are new to muscle training, it is better to start with machine events.
Since the machine has a fixed trajectory, you can safely work on strength training if you do not make a mistake in setting the height and weight.
With free weights, you have to control the depth and angle of lowering by yourself, so if you are a complete muscle training beginner, you should use machine events for the first three months and learn how to apply force to your muscles. Learning will be important.
3. Tempo when lowering the weight (speed/rhythm/speed)
Both machine and free weight exercises have a lifting phase and a lowering phase when doing muscle training.
Beginners tend to keep the same tempo for the lifting and lowering phases, or faster for the lowering phase. However, in reality, by consciously slowing down the tempo of the lowering phase rather than the raising phase, your muscles will grow better and you will be less likely to get injured.
I understand the feeling of wanting to finish one set in a hurry, but in order to efficiently develop muscles and do muscle training without injuries, the training tempo is [1, 2, 1, 2, 3, 1, 2, 3, 4 Lower with 4] Let's do training with consciousness.
From the above three points, it is important for those who want to start muscle training to first create a form to prevent injury, learn the tempo, and select the type of exercise.
In order to make these exercises safer and more effective, we recommend that you first learn from a specialist. Please use it as a reference.
