Strength training is generally done to increase strength and muscle mass, strengthen joints, and increase stamina. However, before starting strength training, it is recommended that you first learn the types and techniques of strength training that are suitable for training the muscles of your body.
To reduce the risk of injury and maximize the benefits of strength training, it is recommended that you do strength training gradually 2 times per week, but not for 2 consecutive days.
You can set a training schedule, for example on Mondays and Thursdays or Tuesdays and Fridays, according to your time availability.
Strength training can be done in a fitness center (gym) or at home with simple equipment. This exercise is also often done as part of an exercise program crossfit. It's just that you need to remember, before doing strength training, you must first warm up in the form of a brisk walk or stretching for 5-10 minutes.
Benefits of Strength Training
Not only does it increase muscle strength and endurance, strength training can also provide the following benefits:
- Streamlining blood circulation
- Increase metabolism and maintain body organ function
- Increase bone density and strength
- Maintain body flexibility and balance
- Improve posture
- Reducing the risk of certain diseases, such as heart disease, arthritis, diabetes, obesity, and back pain
- Improve sleep quality and prevent insomnia
- Increase self-confidence
- Maintain ideal body weight
- Repair mood
However, you need to remember, these benefits cannot be obtained instantly. To get the benefits of strength training, you need to do it regularly and adopt a healthy lifestyle, such as eating a balanced nutritious diet, getting enough rest, avoiding stress, and not smoking.
Types of Strength Training
The following are some types of strength training that you can do without the help of special equipment:
1. Push-up
Push-ups is a type of strength training that you can do at home without the need for assistive devices. This exercise uses body weight to strengthen the chest, arms, shoulders, and stomach muscles. On the other hand, push-ups It is also good for maintaining heart health.
Here is how to do push-ups correct:
- Start by lying on your stomach.
- Straighten your arms shoulder-width apart by resting on your palms, while your legs rest on your toes.
- Keep your body in a straight line, starting from your head, back, to your feet.
- Inhale and lower your body slowly by bending your elbows until they are at a 90-degree angle and your chest is near the floor.
- Lift your body and straighten your elbows back to the starting position.
Make a move push-ups 10 times (counting 1 set), and repeat 2–3 sets.
2. Plank
Plank is a type of exercise that can tone the back, chest, abdominal, and shoulder muscles. exercise plank simple and easy to do, here's how:
- Start with a prone body position.
- Use your forearms and toes to support your body.
- Make sure your body is in an upright position, from head to toe.
- Breathe in and hold this position for 10–30 seconds, then lower yourself back down. If you get used to it, you can hold your position plank up to about 1 minute.
3. Sit-up
exercise sit-ups can strengthen and tone the abdominal muscles, hips, lower back, and neck. Here's how to do it:
- Lie on the floor in a supine position with your knees bent and the soles of your feet touching the floor.
- Lift your body up to your knees while exhaling.
- Lower your body back to the floor slowly while inhaling.
- Do this movement 10 times (counts as 1 set) and repeat 2–3 sets.
In addition to some of the simple exercises above, you can also train your body's muscle strength by doing squat jump or jump rope.
Strength Training Performed at the Gym
There are some strength training exercises that require special equipment. Usually these tools for strength training are available at the fitness center, but you can also buy these equipment for home workouts.
To do this exercise, you should be accompanied by an experienced fitness instructor so that you can use various sports equipment properly.
The following are some of the strength training exercises performed at the gym:
1. Pull-up
Pull-up is a lifting movement with the body hanging position and hands gripping a horizontal pole. This movement aims to increase the strength and endurance of the upper body muscles, including the hands, arms, shoulders, back, chest, and abdomen.
2. Bench press
exercise bench press This is done by lifting the barbell in a lying position. This exercise aims to tone the muscles of the arms, shoulders, and chest. If you have never bench press before, you should do this strength training under the supervision of an instructor fitness.
When doing this exercise, the instructor will guide you so you don't make the wrong move and choose the appropriate barbell weight according to your body's ability.
3. Seated cable row
This exercise requires tools cable station used by pulling. The use of this tool is adjusted to the user's body weight and aims to tighten the back and forearm muscles.
exercise seated cable row can be done in the following way:
- Sit up straight on the exercise device and place both feet on the floor, then straighten your arms to grip the handle of the tool. Try to relax your shoulder muscles and hold your stomach muscles.
- Inhale and exhale while pulling the handle of the tool. When pulling the tool, keep your back straight and your shoulders straight.
- Repeat this exercise up to 12–15 times.
In addition to the exercises above, there are many tools or other types of exercise movements that can be done to strengthen the muscles of certain parts of the body. To determine which types of movements or tools are suitable for you to use, you can ask your instructor for recommendations fitness or consult a doctor.