Resistance training is the type of training that builds muscles.
Muscle fibers adapt to the training over time as they experience "tearing" and rebuilding in the recovery phase. *
Tools:
Resistance bands, cables, gym machines, weights, body weight. Hint: lift or pull heavy stuff.
Movements:
Push.
Presses are movements that utilize muscles that push: triceps (video), chest, quads.
Pull.
Rows, bicep curls, pull-ups hamstring curls are the movements that utilize muscles that pull.
Compound.
When you do exercises like squats or push-ups, you are moving multiple joints to complete a movement. It called a compound exercise.
Frequency:
When you are developing a plan think about how many days you can work out (I recommend 2-3 a week to begin). If you can only do two days, definitely focus on compound movements. Working each muscle group 2X per week is optimal for muscle growth and strength development.
Conclusion:
This is just a basic overview of resistance training and there is SO MUCH MORE! Seek out movements you like and think about the front and back/ or Push/Pull. Do these movements with a force going against the muscle so that your muscles are challenged.
Want to get started? Contact me.
* Proper recovery and nutrition support this adaptation process. [Save for another post]
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