Strength Training.

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The body loses muscle mass as we age. Strength Training exercises can help rebuild lost muscles. You can use equipment for training muscles. Elastic bands for exercise Or various items used in the home to apply for muscle training. However, large muscles should be exercised 2 days a week or more. And train each muscle for about 30 minutes at a time. Do not train the same muscle group for 2 days in a row.

This type of Strength Training will help strengthen your muscles. stimulate bone growth, Reduce blood sugar, Help control weight, Helps with body posture and balance. Including reducing stiffness or pain in the lower back and joints. However, muscle training exercises should take into account health safety as an important priority.ทางเข้า ufabet

Which can be done as follows:

You should start lifting weights or dumbbells weighing approximately 0.5–1 kilogram to allow your body to adapt. Starting with light weight first. Then gradually increase the weight. This is because starting training with equipment that is too heavy will cause injury.

Gradually add more weight. To develop the ability to train muscles

Equipment used for muscle training should have weights that allow the trainee to exercise the muscles in each set at least 8 times. There should not be too much weight to the point of not being able to complete the full number of reps in each set.

You should train each muscle in each position. Start lifting or exercising for 3 seconds, hold for 1 second, and return to the starting position for another 3 seconds. However, you should not leave the equipment immediately. But you should relax slowly.

Each muscle should be trained about 10–15 times. If you can’t do it all, You may do as much as you can first. Then gradually increase the number.

You should not hold your breath while exercising. This may cause blood pressure changes. Especially those with heart problems

You should breathe regularly while exercising. By breathing in through the nose and exhale through the mouth Or you can breathe in and out through both your nose and mouth if you feel uncomfortable breathing. You should exhale when exercising. And breathe in when you relax.

You should exercise each position slowly and at the right point. You shouldn’t hurry too much. To prevent injury

Do not tense the joints of your arms or legs while in the position of contracting the muscles being trained.

Muscle pain and fatigue may appear 2–3 days after training. These symptoms will disappear after repeated exercise for approximately 2–3 weeks.