The benefits of strength training and its protocol:- Strength or resistance training is the repeated pressure of muscles that is usually higher than those encountered in daily life. Building muscle strength enables you to lift heavier boxes on a growing day, and this also transposes to better sports performance. Strength training is the use of resistance to muscle contraction to build physical strength and endurance.
For example,strength plays an important role in rowing, wrestling, football, and basketball. Strong, powerful legs allow you to run fast and jump high, and a strong core and upper body help you swing a baseball bat, shoot a basketball, and throw a football.
There are many different methods of strength training, the most common being weight/gravity training and training with the help of resistance devices. Strength training contained from weightlifting, powerlifting, bodybuilding, and Strongman, which are sports rather than forms of exercise, although training for them relies solely on strength training. Many other sports use strength training as a part of their training regimen, especially football, lacrosse, basketball, hockey and track, and field.
So strength training is about working your muscles using resistance or weight to finish, resistance training uses a pull, push technique using exercises that incorporate your body weight or equipment Can. Within a strength training workout, you can choose to include some form of resistance training, ie resistance bands or some type of weight training, obviously some types of weights such as dumbbells or more. Depending on your reasons why you are following a strength train, it will depend on whether you will include weight lifting or resistance training in your strength training routine.
What is a strength training protocol
Above the 5-rep mark, you fall into the area of strength training protocol, or muscle building. This is not to say that people focused on strength will not build on a large scale or vice versa. But if your goal is strong, don’t go more than 10 reps per set.
Training for strength means training your muscles for the maximum force for a short period of time. Exercise is usually done with a heavyweight for a small number of reps – usually between one and eight. Weightlifters interested in strength often mention their one-rape Max, which is the highest weight for a repetition.
Exercises of strength training
|SOME EXERCISES LIST||REPS|
The big four strength exercises are squat, deadlift, bench press and barbell row. These moves target all major muscle groups. By doing these four lifts with the right amount of weight and the right number of sets and sets, you need to make your whole body strong.
Focus on using the proper form, and lift as much weight as you can for three to five sets of five to eight reps. You should have a hard time completing the last rep of each set. Rest for two to three minutes between sets.
What are the benefits of strength training
- Build muscle tissue;
- Improves inter- and intra-muscular coordination – in other words, the ability to coordinate your moving parts;
- Improving the rate of force generation – how quickly you can generate force to move against resistance;
- Strengthening connective tissues such as tendons;
- Preserves and enlarges muscles;
- Maintains and increases metabolic rate;
- Improve bone density;
- Improve glucose tolerance and insulin sensitivity;
- Reduce the risk of injury;
- Improve the ability to engage in daily activities;
- Improve balance;
- Increases speed, power, and agility;
- Improve self-esteem;
- Increases strength and endurance;
- Improve overall anatomy;
- Reduces levels of bad cholesterol;
- Lowers blood pressure;
- Improve aerobic capacity;
- Increase cognitive function, functional ability in arthritis;
- Decrease fat, back arthritis pain, blood pressure, risk of diabetes, risk of cardiovascular disease, risk of metabolic syndrome.