健身基础知识：力量训练

Strength trainingmight just be the most important component of your training program. This is particularly true if your goals involve improving your health orchanging your body composition。

“我可以写一本关于力量训练的好处的书，其中包括积极的代谢适应，增加脂肪，预防慢性疾病，改善骨骼，更好的身体力学，预防损伤等等。”Maggie Winzeler, a certified strength and conditioning specialist, exercise physiologist and blogger.

All these benefits are thanks to the same root cause, she says:more lean muscle mass。“当肌肉有机会适应时，它们的大小（肥大）和数量（形成了新的肌原纤维），并带来了丰富的健康益处。”

As for how it helps you reach specific goals, strength training has a lot to offer. “If you have strength or muscle-building goals, strength training is really the key to changing the way your body looks and feels,” notesEsther Matus, a personal trainer and nutrition coach.

即使您不认为您不想build muscle, you probably do — particularly if your goal is to lose weight. Many think cardio is the key to fat loss, Matus explains. While cardio can certainly play a role in weight loss and overall health, strength training is even more important. “Strength training while eating in the caloric deficit necessary to lose weight will help maintain muscle mass while losing primarily fat,” Matus says. The end result? A leaner, more “toned” physique.

Here, everything you need to know to get started.

You might see fitness influencers doing all kinds of crazy and unique exercises, but that doesn’t mean they got fit using those exercises, Matus points out. Instead, mastering the力量训练中的基本运动模式is the key to making progress.

“这些练习类似于我们在日常生活中使用的运动模式。”杰里米·克林（Jeremy Kring）, MS, a certified strength and conditioning specialist. “When we use these exercises, they build strength that transfers over into functional strength.”

在一周的过程中，您的力量训练计划应以一种或另一种形式击中以下所有动作。

任何类型的弓步，下蹲或单腿运动都将属于这一类别。根据克林（Kring）的说法，这些是最重要的，因为它们模仿了我们直立的步行本质。

硬拉，早晨和臀部推力包括在此类别中。克林说：“训练这一运动的价值部分是保护下背部的。”“经常，人们通过从地板上捡起东西，将其背部放置在妥协的位置上，弯腰不适当地弯腰并加载运动。铰链运动将重点放在绳肌上，并且在正确完成后，可以保护下背部，同时使人减轻重量的重量。”

推动包括俯卧撑和卧推等高身练习。上身拉力练习包括上拉和行。（从技术上讲，硬拉也是一种拉动运动。）

这些运动涉及使用您的核心进行支持，例如farmers carries, Russian twists and medicine ball slams. “This movement pattern is used in everyday life when we turn at the waist, carry a bag or when we generate rotation force in sports, as in swinging a golf club,” Kring says. “This movement pattern calls on the core, which provides stability to the spine. It is at the center of all movement patterns.”

当涉及到实力训练的设备时，有很多可用的选择。这是最常见的，当您可能想使用它们时。

“Dumbbells are a great entry point into strength training,” Matus says. “They’re relatively inexpensive to buy a few or an adjustable set for home. They also allow each arm to work independently, which is great for addressing imbalances.” Dumbbells are also an ideal way to progress once you’ve mastered bodyweight movements and are ready for some additional resistance, she adds

Use them for:Virtually any exercise。温泽勒说：“一些上身运动包括肩部按压，弯曲行，反向苍蝇，胸部压力，侧向抬起，二头肌卷发和tricep回扣。”“一些较低的练习包括深蹲，plie下蹲，弓步，侧弓，硬拉和干净和压力。”您也可以将它们用于核心练习，例如曲折或加权静坐。

“When you hold a kettlebell by the handle, its center of mass is outside your hand, so the weight is not distributed evenly,” Matus says. “This adds an element of challenge that engages more core and stabilizing muscles.”Kettlebellsare also ideal for a家gym environmentsince they don’t take up much space.

Use them for:几乎所有练习。温泽勒说：“壶铃和哑铃一样通用，但最常用于单手动作，例如单臂硬拉，挥杆旋转的手，单臂携带，良好的早晨，清洁和压力。”“两臂运动也很受欢迎，可能包括两臂携带，装载的弓步，下蹲压力，木板或俯卧撑，手在酒吧或铃铛上等等。”

Many are intimidated bybarbells and platesat first, but they’re one of the best ways to challenge yourself, Matus says. But safety is particularly important when it comes to lifting a barbell. “People need to be coached on how to safely drop or release the barbell if they are unable to safely finish the exercise,” Winzeler notes.

Use them for:Some traditional bodybuilding exercises that are also great for toning and general strength include back squats, deadlifts, barbell rows, bench presses, power cleans, snatches, jerks, push presses and thrusters, according to Winzeler.

These are a great place to start if you’re a beginner or want to focus on isolating a certain body part, Matus says. “They’re typically set up in a circuit, so you can go from one to the next and usually have written and illustrative directions to help you learn how to use them.” There are a couple of downsides to isolating one muscle group at a time, though. The movements don’t necessarily replicate activities of daily living that require your whole body working as a unit, and they’re not very efficient since you need a different machine for each body part in order to get a total-body workout, Matus points out.

Use them for:“Some classic weight machines that people love include the leg raise, leg curl, abduction machine, adduction machine, leg press, chest press, chest fly, shoulder press, high row, low row, lat pulldown and more,” Winzeler says.

There are many differentways to set up your workouts, but single sets, supersets and circuits are the most common. Here’s when it makes sense to use each.

These are the foundation of most strength-training programs, Winzeler says. Single sets mean doing one exercise for a certain amount of repetitions, then resting, and repeating for a given number of sets. For example, you might do 3 sets of 10 repetitions of back squats.

“The general goal of single sets is to work the muscle to the point of failure either through weight load, reps or sets, so it’s a great option for people who are building a baseline of strength or who are trying to build lean mass,” Winzeler explains. “The most common drawback of single sets is that they aren’t very creative, so it takes focus and determination to get through them. This naturally suits some gym-goers’ personalities, but doesn’t hit the mark for others.”

最适合：When you’re feeling focused.

A superset is when you perform two exercises back-to-back with minimal rest。“There are a variety of ways to do this, for example, one upper-body exercise and one lower-body exercise or working opposing muscle groups, like the chest and back,” Matus says. “These save time since they allow you to rest one muscle group while working another and are great for accessory work after your main movements are complete.”

最适合：当您时间不足时。

These are similar to supersets, but with more exercises involved. You cycle through all the exercises in order before repeating them again from the beginning, usually for 3–4 rounds. “Circuit training is the perfect option for people who don’t love traditional weightlifting,” Winzeler says. “Circuits are sure to stave off boredom because they’re almost always different and can combine high-intensity aerobics with resistance training.”

最适合：When you want to mix things up.

Whether you’re new to lifting weights or are a veteran weightlifter, here’s what to keep in mind as you power through your strength sessions.

“Typically, we dislike the things we’re not good at,” Matus points out. So we often skip the exercises that might benefit us most. “If you find yourself avoiding all squats, for example, [that’s] all the more reason to sprinkle them into your program so that you learn to do them correctly, pain-free, and build up what’s likely to be a bit of a weak area.”

如果你还没有,这是特别重要的any formal coaching on weightlifting. “If you don’t protect your posture and alignment in the appropriate way, you can actually do yourself harm,” Winzeler says. If something “feels funny” or “hurts a little,” stop doing it and seek guidance, a spotter or someone who can critique your form or weight choice.

On a similar note, it’s a good idea to get coaching on strength training, particularly if you’re new to it. “I strongly encourage someone who is new to or nervous about strength training to seek the assistance of a fitness professional through a strength-based exercise class format or through a small package of personal training sessions,” Winzeler says. “Even just one session can prove insightful and can减少恐吓和压力关于如何导航设备并保持安全。”

When you’re first getting started, just getting yourself to the gym is the most important thing, Matus says. “Initially, it’s better to have a program you enjoy and will do consistently than one that might be more productive but you can’t bring yourself to actually do.”

Remember, you can save and log workouts viaWorkout Routines在MyFitnessPal应用程序中！