Weight training, also known as strength training or resistance training.
That involves the use of weights or resistance to build and strengthen muscles. Resistance training can be done in a number of ways, including using equipment, such as dumbbells, barbells, and other weighted equipment.
During muscles repeatedly contract against a resistance, which causes microscopic damage to the muscle fibers. This damage stimulates the muscles to adapt and become stronger during the recovery process, resulting in increased muscle strength and endurance.
Can provide เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา many benefits beyond building muscle and strength, including improved bone density, increased metabolism, and overall improved health and fitness. It can also help prevent age-related muscle loss and reduce the risk of noncommunicable diseases such as diabetes, heart disease, and obesity.
Weight training tips from the Thai Health Promotion Foundation
Here are some recommendations for weight training:
1. Warm up by stretching for 10-15 minutes to prepare your body.
2. Train slowly with light equipment at the beginning and gradually increase to avoid training injuries.
3. Exhale when lifting or pushing, and inhale when releasing or pushing.
4. Practice each exercise 12-15 times for 1 set. Rest no more than 1 minute between sets. Do 3-5 sets for light equipment and 2-3 sets for heavier equipment.
5. After completing the training, you should cool down by stretching your muscles or using light weight equipment for about 10-15 minutes to allow your body to cool down and reduce fatigue.
6. During training, you should sip water periodically to compensate for sweat loss.
7. Weight training should be done regularly and gradually.