Build muscle safely, painlessly and healthily
Muscles are part of the body that are responsible for helping with movement, stability, and posture adjustment, as well as หรือถ้าคุณสนใจแทงบอลออนไลน์ UFABET คือเว็บที่มีอัตราต่อรองดีที่สุดในประเทศไทย สมัครเลยตอนนี้ที่ UFABET แทงบอล protecting internal organs. Because muscles create heat during contraction, they also help control body temperature. The more flexible and strong the muscles are, the more efficient they will be when we can move and do our daily activities. Therefore, regular exercise and strength training are very important for maintaining health and muscle strength.
Exercise helps stimulate muscle growth, increases endurance and improves overall physical fitness. Proper nutrition and adequate protein intake are also essential for muscle growth and repair. Today, people are more interested in muscle-building exercises. However, to get the benefits, it must be done correctly and safely to avoid injury.
Body Weight or Weight Training exercise
It is an exercise that focuses on strengthening the arms, legs, abdomen and various muscles of the body by using the force of weights from various equipment or using your own body weight to increase resistance to the muscles. It is an effective way to increase muscle strength. This method is often called “bodyweight” or “weight training”. The bodyweight exercises that help strengthen various muscles include: Tricep Dip, Squat, Crunch, Shoulder and Leg Press with Lunge and Bicep Curl.
The Thai Health Promotion Foundation has recommended the following practices before and after weight training exercise:
- You should start bodyweight training about 2-3 weeks before training your preweights or weight machines.
- Do strength training exercises three times a week and avoid lifting weights every day.
- You should warm up for about 5-10 minutes before exercising.
- You should practice different muscle exercises with emphasis on repetition rather than full force.
- It is recommended to have a trainer or expert advise you on proper posture, as this can prevent injury if you exercise your muscles incorrectly.
- You should cool down for about 5-10 minutes after exercising, including stretching your muscles every time.
Benefits of bodyweight exercises
– Increase strength and endurance in sports and various activities
– Assist in the process of burning fat, building new muscle, helping to lose weight or control weight and increase muscle mass
– Adjust the body’s balance and enhance concentration, allowing you to do various activities efficiently
– Reduce the risk of injury
– Exercise has a positive effect on the immune system, making the body strong and preventing illness.