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3 Ways to Get an Effective Strength Training Workout and Stop Wasting Time

There is nothing more frustrating than starting a weight lifting program, working hard and still not seeing the results you want. It can feel like you are really wasting your time.

But before you give up on your fitness goals, evaluate what changes you may need to make to continue working toward better health and fitness.

maybe you are struggling with feeling bored When you are doing your dumbbell workout routine and find yourself resting for too long.

or maybe you aren’t really challenging yourself enoughOr not exercising correctly, thereby missing out on super-effective strength training workouts.

It’s time to stop making excuses and face whatever is holding you back from achieving your goals. The key to success is always consistency and being open to learning and improving your technique and form.

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1. Know weight lifting form

With proper lifting form, you can get better results from a truly effective strength training workout.

In this video you will learn:

  • Avoid Speed: Swinging or lifting weights puts your joints to work more than your muscles. control weight
  • Focus on sustainability: don’t let weight change your shape
  • Use full range of motion: Make sure you’re not inadvertently “shortening” the reps. It’s also good to go through the full range of motion in the up and down position to develop better flexibility.
  • Control descent: Make sure you are landing with complete control in each movement. This will teach you how to keep proper form and how to use the descending phase (crash) to make the exercise harder by just slowing it down!

good to know:

What are the eccentric and concentric phases of the weight lifting movement?
The eccentric is lowering the weight, lengthening and stretching the muscle while still holding a resistance or weight.

Condensation occurs when you are lifting a weight and contracting a muscle.
muscles actually work harder when they are being stretchedThis is why slowing down the eccentric phase (for example, counting down 3-4 seconds and contracting faster) can increase muscle mass and strength.

See how it’s done:

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2. Make the Workout Harder with Limited Weights

Not having access to a variety of weight volumes shouldn’t stop you from doing your strength training workouts. In this video, you’ll learn how to get the most out of your weights.

It’s best to use the amount of weight with which you can perform all of your exercises correctly by adding resistance.

  • Slow down weight loss: Focus on lowering the weight or speed in a controlled manner (the strange person step) to increase the load on the muscle, then quickly lift the weight or accelerate back up. Start with 3-4 seconds as you lower yourself down, then explode up.
  • 1.5 Delegation: Use a full range of motion + an additional half rep for each set rep.
  • Add Hold: Hold for 2-3 seconds at the bottom of the lower position for each rep.
  • Adding pulses: Striving for 2-3 pulses or more, with pulse up and down control.

See how it’s done:

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strength training with a resistance band

If you don’t have access to weights, resistance bands are an excellent substitute for a strength training workout. we recommend

  • Getting a full set of loop bands and a few extra mini bands: The more resistance bands you have, the better results you can get. If you’re limited to just 1-2 bands, you can’t ensure the proper progressive overload that makes the exercise harder, gaining strength and muscle.
  • looking for bands labeled with specified weights: A resistance band is often labeled either in kilograms or sorted by color. In general, thinner bands offer less resistance, and thicker ones more.
  • Applying the same techniques for increasing the load with bands as you would with weights: slow dow strange person Add steps, pulses, hold at the bottom of the reps, add half the reps, and use the heaviest band you can while maintaining proper form.

thought:

Here’s the best way to attach a resistance band to your door without buying extra hooks:

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Engage Your Core in All Strength Training Workouts

When performing weight lifting exercises, it’s important to remember to engage your core, which helps you maintain good form and alignment and adds more resistance to your strength training workout.

Learn How to Engage Your Core

  • Focusing on your breath: Avoid holding your breath while exercising. Exhale through movements requiring more effort, and inhale through the descent or reset movement.
  • Spreading tension throughout the body: The most effective exercise will activate muscles throughout the body. Use control, stability and tension throughout the body — including the core — when performing every exercise.
  • Not sucking in your stomach: The technique for how to engage your core is to inhale, brace, and draw the belly toward the spine to feel the tension without letting the air out.
  • Scaling and Modifying Exercises: If you can’t feel your core working some core exercises, they may be too hard — causing your other muscles to do too much work. Choose a more accessible version instead and build up to a harder version of the exercise as you build up in strength.

See how it’s done:

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