"building Strength Through Weight, Resistance, And Isometric Training"
By definition, strength training is the use of resistance to spark muscular contractions
, which in turn creates muscle growth and endurance. Strength training can be accomplished in a number of ways.
There are generally three different types or categories of strength training. These include weight training, resistance training, and isometric training.
Weight training builds strength through the use of a weight, dumbbell, plate, etc. to condition the muscles. When the muscle is put in a straining situation, it has two options: grow and adapt, or tear.
If done safely and properly, the former will be your result. If you try to lift too much weight too soon, the latter can cause severe and even permanent damage to the muscles.
It is important to start slowly, and build your weight over time. You will find you get a leaner, more toned look to your muscles if you pace the way you lift each day.
Generally, when women lift weights, they are looking to tone and sculpt muscles, rather than build bulk. When using weights to build muscles, they will want to decrease the number of pounds they are lifting, and increase the number of repetitions.
This will help to prevent the weight lifter look, and increase the tone of your arms and other muscles. The more repetitions you can stand the better.
For men, if it is bulk you are seeking, you will want to decrease your reps, and increase the weight you are using. The growth of muscles responds best when they are put under intense stress.
For this reason, men have an easier time getting huge biceps due to the fact that in general, they can lift much heavier amounts than women can. That's not to say that female body builders can't be fierce competitors!
The basic concept of resistance training is that the muscles will respond positively when they are being pushed, squeezed, bent, or stretched. The most common ways to achieve this are through the use of one's own body weight, exercise bands, etc.
Using your own body weight to do resistance training is the most inexpensive and effective option. This can come in the form of crunches, squats, lunges, and more.
You may find that using your own weight is even tougher than using weight machines! For example, squats are a great way to build strength in your thighs and calves.
Begin your movement in a standing position. Weights can be used in the hands, or even as a bar held above the head.
As you bend your legs into a squatting position, be sure to bend slowly in the knees and hips, and keep the back as stable as possible.
You will want to keep your weight centered primarily over the front of your feet. If you lean back too far, you can easily lose balance and injure yourself.
When you descend to the ground, be careful not to drop too quickly. If you do this, your muscles may not be able to recover and flex again quickly.
Take care not to over flex your torso, as this can result in lower back damage, and even herniated disks. Try adding lunges, squats, and other body weight bearing exercises into your routine to build overall strength.
The last type of strength is called isometric. Isometric training means that your joint angle and muscle length do not alter at all during your contraction.
This is mainly used to strengthen the joints in the body. If you practice yoga, you may already be doing intense isometric training without even knowing it.
Yoga incorporates poses such as plank position, bridge position, etc. to increase strength and range of motion within the joints. One simple way to incorporate this at home is the "plank bridge."
Start this exercise by lying face down on the ground, and bringing your forearms and elbows underneath your body. Slowly prop your body up on your forearms and tiptoes.
Keep your back as flat as possible, and do not let your hips sag toward the ground. Begin by holding this position for ten to thirty seconds, and repeat.
Incorporating strength training exercises into your daily workout program will help to increase your endurance, range of motion, and overall health.
by: Ignacio Lopez
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