Resistance exercise refers to active movement that overcomes resistance, mainly divided into two categories: self resistance and auxiliary. Suitable training methods can be selected based on training objectives and site conditions. Resistance training is not just about "building muscles", but also a way to optimize bodily functions from the inside out, and is a training choice worth persisting in for the long term. The benefits of resistance exercise are numerous, "said Zuo Hao, a coach at the Beijing Zuo You Comprehensive Physical Fitness Club." Resistance exercise has a significant effect on enhancing muscle strength and improving overall athletic performance. As people age, their muscles gradually lose, and resistance exercise is an important way to effectively combat aging and maintain muscle mass. In addition, resistance exercise also plays an important role in improving basal metabolic rate. Muscles are the 'energy consumers', and an increase in muscle mass means that they can automatically burn more calories every day, which helps with long-term weight control and weight loss. Resistance exercise also has a positive impact on bone health. It can exert moderate pressure on bones, stimulate osteoblast activity, and help prevent and improve osteoporosis. At the same time, resistance training can also shape a tight body shape, making body lines clearer and more muscular. Adequate preparation before starting resistance exercises can make training safer and more efficient. Firstly, a scientifically reasonable training plan should be developed based on one's own physical condition and exercise goals. For example, if the goal is to gain muscle, one should choose exercises with high weight and low frequency (8-12 times per group); If it is to improve muscle endurance, a small weight, multiple times (15 or more per group) approach can be used. The training plan should be adjusted in a timely manner according to the body's adaptation. Secondly, the warm-up phase before exercise is very important, usually requiring 5 to 10 minutes of dynamic stretching, such as high leg lifts, open and close jumps, combined with small weight pre training of the target muscle group, effectively preventing sports injuries. What are the options for daily training? 1、 Self resistance exercise is a type of exercise that uses one's own weight as resistance and does not require additional equipment. It is suitable for doing at home or outdoors. Common exercises include push ups: the chest, triceps, and shoulder muscles work together to push the body up from the ground, while relying on the core muscles to maintain a straight line. It is an important exercise for building upper limb strength and core stability. Pull up: Using the strength of the arms and back to pull the body towards the horizontal bar, mainly exercising the latissimus dorsi, biceps, and shoulder muscles, it is a classic movement to enhance back strength. Flat support: Keeping the body in a straight line, relying solely on the strength of the core muscle group to maintain posture, can effectively exercise the abdominal and lower back muscles, and improve core stability. Sit ups: By contracting the abdominal muscles, the upper body is curled forward, which is a common exercise for the rectus abdominis muscle and helps to enhance abdominal strength. Squat: Using the strength of the legs and hips to complete the movements of squatting and standing, mainly exercising the front and back of the thighs and the gluteus maximus muscle, is a basic movement to enhance lower limb strength. 2、 Auxiliary resistance exercises are usually trained using equipment or external resistance, and are suitable for use in gyms or environments with relevant equipment. They mainly include the following forms: dumbbell training: using handheld dumbbells to perform bending, pushing, and other movements, which can flexibly exercise multiple muscle groups such as arms, chest, back, and shoulders, and is suitable for improving strength and muscle endurance. Barbell training: Using barbells for complex movements such as squats, hard pulls, and bench presses can comprehensively exercise the body's major muscle groups, such as legs, back, and chest, and is an effective way to increase muscle mass and strength. Hulling Training: Due to its unique shape and weight distribution, Hulling is suitable for dynamic training such as swinging and squats, which can effectively improve explosive power, coordination, and cardiovascular endurance. Equipment training: Leg stretching machines, back rowing machines, and other equipment in the gym can provide stable movement trajectories, making it easy to accurately exercise specific muscle groups and suitable for beginners or target muscle group strengthening. Resistance band training: Utilizing the elasticity of resistance bands for training, it can simulate the effects of dumbbells and barbells, while also being portable and flexible, suitable for use at home or on the go. Sandbag training: By holding or carrying sandbags for swinging, pushing, and other movements, it can increase the challenge of training, improve strength and endurance, and enhance body coordination. What should be paid attention to during training? Exercise regularly, not excessively. Resistance exercise should pay attention to training frequency and intensity. Novices can start with basic movements, feel the muscle strength, and then adjust the plan according to the body's adaptation to avoid excessive fatigue. It is recommended for beginners to practice 2-3 times a week, targeting 1-2 major muscle groups (such as chest+shoulder, leg+core) each time. The interval between each movement is 60-90 seconds, gradually increasing weight or reducing rest time as ability improves. Actions should be standardized, and the standardization and safety of actions are crucial. The first practice should be conducted under the guidance of a professional. To adjust the breathing rhythm, control the intensity, and avoid muscle strains caused by overtraining. When exercising, pay attention to gradual progress. You can start with weight training such as push ups, and gradually increase the weight of dumbbells, barbells, etc. As strength increases, resistance (weight, frequency, number of groups, or difficulty) gradually increases, which is the key to continuous progress. In addition, it is important to pay attention to supplementing nutrition after training. (New Society)