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The only trick to quickly increasing your strength levels without guidance is to increase the intensity of your workouts appropriately.

Want to get into strength training, but don't have the time to hire a personal trainer or take classes? What do you do? How much exercise is appropriate?

So-called functional exercise is recommended to force yourself to get stronger.

You've probably heard something like this, to the effect that women should not lift more than 3 pounds (1.36 kilograms), but a filled shopping bag can weigh up to 20 pounds. If you are determined to practice physical fitness, you have to challenge the weight that can bring about rapid changes.

According to Jacques Rockford, a sports psychologist and education expert with the American Council on Exercise, "enough strength" refers to lifting heavy objects that can only be lifted 6 to 10 times before they can no longer do anything. If you can repeat the same action more than 12 times, it means that the weight on hand is too light. At this time, what you are doing is not so much strength training as aerobic relaxation.

The following introduces you one by one the basic exercise patterns and exercise techniques for each part from head to toe:

A． Squat exercise:

Keep your waist straight, in line with your head, bend your knees, and sink your hips until your thighs are parallel to the ground, then "push" your hips to stand up. This method helps to exercise all the muscles below the waist, through the synergy of the hips, knees and ankles for functional exercise. At the beginning, you only need to bear the weight of your own body. After you can easily squat 12 times, you can carry out the exercise with dumbbells. Practice 2 to 4 combinations each time (12 squats are a combination).

B． Balance on one leg:

Take a step forward and press your knees toward the ground with your back leg, keeping both knees at a 90-degree angle, keeping your waist straight and in line with your head. This exercise is designed to train one-leg balance. At first you only need to bear the weight, and after you can easily squat 12 times, add the dumbbells. Practice 2 to 4 combinations each time (12 squats are a combination).

C． push ups:

Keeping your back and legs in a straight line, push up from a prone position, which strengthens the shoulder and chest muscle groups. Since it is impossible to free your hands to increase the load, please increase the number of push-ups per set as a substitute.

D． Pull-ups:

Perhaps the most "powerful" exercise for women is the pull-up. Most people find this difficult, and many women find it even more difficult. If you can't do it all at once, I suggest you follow the steps below: hang on the bar first, gather the strength of your back and hands as much as possible, and then use the help of the elastic booster belt to reduce your own weight and lift your body as much as possible. After you can do 12 times with the help of the booster belt, put the auxiliary equipment aside and try it with your own strength.

E. "Chopping wood":

Stagger your legs, wider than your shoulders, one leg is 30 cm in front of the other, hold a dumbbell with both hands, straighten your arms, lift the dumbbell from the left hip to the top of your right shoulder, repeat 6 to 12 times, and then start from Raise right hip to left shoulder. Such a cycle will strengthen and stabilize the thoracic spine (the 12 vertebrae in the middle of the spine, extending from the root of the neck to the lower part of the spine) and protect the spine. Protection of the spine.


The increase in training must be appropriate. According to the sports recorded by BP Smartwatch, you can adjust your training plan in time and pay attention to your physical health.