力量训练有哪些注意事项，请问力量训练有哪些

　　力量训练有哪些注意事项，请问力量训练有哪些？

　　最近有很多热心网友都十分关心力量训练有哪些注意事项，请问力量训练有哪些？这个问题。还有一部分人想了解力量训练有哪些注意事项。对此，和记百科小编「青栀如初」收集了相关的教程，希望能给你带来帮助。

　　

力量训练有哪些

 

　　力量训练有平板支撑、卷腹、仰卧举腿、俯卧撑、站姿哑铃平举、杠铃臀桥、仰卧起坐、拉拉力器、蛙跳、跑步、卧躺平衡两头起等。

　　1、平板支撑：做平板支撑动作时，双手比肩略宽，注意收紧臀部，不要翘也不要塌。下巴微微绷紧，头部与身体呈一条直线，目视地板，注意力要集中，不要抬头或缩头。

　　2、卷腹：卷腹是让自身的脊椎产生弯曲，身体保持卷曲，上背部微微抬起，起来时下背部依然紧贴地面。

　　3、仰卧举腿：做仰卧举腿时要平躺在地面或瑜伽垫上，双手辅助保持身体稳定，将腿抬起９０度，根据个人情况可以选择直腿或者弯腿。训练时注意背部要尽量紧贴地面，不然容易让背部受伤。

　　4、俯卧撑：俯卧撑是我们日常生活中很常见的动作，但同时也是力量训练的一组非常好的动作。虽然动作并不难，但是要做标准才能够达到健身锻炼的效果，我们比较常见的有标准俯卧撑、单手俯卧撑、跳跃俯卧撑等。

　　5、站姿哑铃平举：站姿哑铃平举可以选择前平举或者侧平举的方式完成动作。一开始我们站好在地面上，双手握住哑铃自然放松在我们的身体两侧。调整好后，让双手发力，让双手能够向上平举，直到手臂与地面平行，并且双手伸直。然后再放下手臂，重新开始动作。

　　6、杠铃臀桥：臀桥的升级版，身体平躺在垫上，将杠铃滚到训练者的髂骨上方，屈膝成９０度，两脚掌平踏于垫面，双手牢牢握住杠铃杆，握距宽余肩宽。收紧臀部并腰部上挺，可用两个髂前上棘卡住杠铃杆使其被顶起，身体成一条直线，在最高点默数到５，再慢慢放下，记作一次动作。建议杠铃杆中段缠绕海绵泡沫以减小杠铃杆对身体的压强。

　　

力量训练有哪些注意事项

 

　　问：什么是力量训练？答：力量训练是一种目的性的运动方式，在训练的过程中主要是提高肌肉的力量和体力水平。通过专业化的力量训练方式，可以刺激肌肉生长和增强肌肉力量，同时降低体脂肪含量。问：哪些人适合进行力量训练？答：几乎每个人都可以从力量训练中获益，包括男女老少。对于从事职业上需要体力的人来说，力量训练可以提升工作能力；对于需要增强骨骼、预防退行性变的老年人来说，力量训练可以有效增加骨密度，防止骨质疏松。问：力量训练需要注意什么？答：力量训练需要格外注意安全。首先，选择适合自己的重量，不要过度负荷，否则会对身体造成损伤；其次，注意保持正确的姿势，以免引发损伤；最后，在做成功力训练之前需要做好充分的热身以及做好放松，以避免肌肉拉伤。问：力量训练的频率是多久一次？答：力量训练的频率需要根据个人情况来确定。初学者宜每周训练2~3次，每次持续约30分钟，逐渐适应以后可以增加到每周4~5次。训练时需要充分休息，以确保肌肉得到足够的修复时间。问：力量训练跟有氧运动有什么不同？答：力量训练和有氧运动不同之处在于，前者是专门用来增强肌肉力量和体力水平的，而后者在锻炼心肺功能和消耗脂肪时效果显著。对于身体体重减轻来说，两种运动均可以达到很好的效果。

　　

　　【英文介绍/For English】：

　　

　　Strength training includes plank support, abdominal crunches, supine leg raises, push-ups, standing dumbbell raises, barbell hip bridges, sit-ups, pull-ups, leapfrogs, running, lying down and balancing on both ends.

　　1. Plank support: When doing plank support, keep your hands slightly wider than your shoulders, pay attention to tighten your buttocks, and don't tilt or collapse. The jaw is slightly tensed, the head is in a straight line with the body, the eyes are on the floor, the attention should be concentrated, and the head should not be raised or retracted.

　　2. Abdominal crunch: The abdominal crunch is to bend your spine, keep your body curled, lift your upper back slightly, and keep your lower back close to the ground when you get up.

　　3. Supine leg raises: When doing supine leg raises, lie flat on the ground or on a yoga mat, use your hands to help keep your body stable, and raise your legs 90 degrees. You can choose straight legs or bent legs according to your personal situation. When training, pay attention to keeping your back as close to the ground as possible, otherwise it is easy to cause back injury.

　　4. Push-ups: Push-ups are very common movements in our daily life, but they are also a very good set of movements for strength training. Although the movements are not difficult, the effect of fitness exercises can be achieved only by standardizing them. The more common ones are standard push-ups, one-handed push-ups, and jumping push-ups.

　　5. Standing Dumbbell Raise: Standing dumbbell Raise can be done by front or side raise. At the beginning, we stand on the ground, hold the dumbbells with both hands and relax them naturally on both sides of our body. After adjusting, let your hands exert force, so that your hands can be lifted up until your arms are parallel to the ground and your hands are straight. Then lower your arms and start the action again.

　　6. Barbell hip bridge: an upgraded version of the hip bridge, the body lies flat on the mat, rolls the barbell to the top of the trainer's ilium, bends the knees to 90 degrees, puts the soles of both feet flat on the mat, and holds the barbell firmly with both hands. Grip wider than shoulder width. Tighten the buttocks and straighten the waist. You can use the two anterior superior iliac spines to clamp the barbell to make it jacked up. Keep your body in a straight line. Count to 5 silently at the highest point, and then slowly lower it down. This is counted as one movement. It is recommended that the middle section of the barbell be wrapped with sponge foam to reduce the pressure on the body from the barbell.