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Muscle training involves the use of contracting muscles for the purpose of increasing the strength and size of muscles.
Gyms today have several ways in which you can train.
One of the most popularly used methods is using elastic/hydraulic resistance or gravity weights to resist muscle contraction.
The terms resistance training and strength training can be used interchangeably.
It is important to perform muscle training in the correct manner in order to be able to enjoy its benefits.
It can provide you with beneficial improvements in health and keep you fit overall.
Some years ago, normal day to day activities were enough to keep you in shape.
But nowadays, almost all people around the world have the same lifestyle: desk jobs, driving the car to work and watching TV.
The different benefits of strength training are as follows: 1.
Building muscles: Strength training will enable you to build muscles.
You will have shaped legs, chiseled abs and developed arms.
2.
Burning fats: Exercising helps in burning calories and keeps your metabolic rate high.
This will also help you to stick to your diet in a better way.
3.
Improving overall health: Strength training helps to improve endurance, bone density and levels of testosterone.
Strength training will help you to make your joints stronger, lower levels of cholesterol and improve your sleep cycle.
This will result in an overall healthier and fit body.
Muscle strength training will allow you to have stronger muscles, improved bone density and a stronger body which is less likely to be affected by injury.
Muscle strength training focuses on increasing the force output of muscles by increasing the weights, elastic tension or resistance in small amounts.
There are different machines in gyms and training centers which are designed specially to target different areas of the body.
These machines may be used in rotation or the same machine over and over again to work out a certain muscle group such as the abdomen or biceps.
It is important to remember that you must choose strength training exercises carefully.
You may want to hire a personal trainer who will help you plan your program.
It is important to work out all of your muscle groups every week so that you avoid muscle imbalances which further lead to injury.
Given below is a list of sample exercises for different muscle groups.
If you are a beginner, you should choose three to four exercises for the lower body and one to two for the upper body: •Chest: Chest press machine, pec deck machine, push-ups, bench press •Shoulders: Lateral raise, overhead press, front raise •Lower body: Lunges, deadlifts, squats, leg press machines, calf raises •Biceps: Hammer curls, bicep curls, concentration curls •Abdominals: Oblique twists, reverse crunches, pelvic tilts, crunches •Triceps: Dips, tricep extensions, kickbacks •Back: Back extensions, seated row machine, lat pull-downs It is also important to carefully analyze and decide the sets, reps and weights.
These will mostly depend on your fitness goals.
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