力量训练能帮助您强健肌肉并改善气色。通过执行定期力量训练计划，您可以减少体脂、增加骨骼强度、增加精瘦肌肉量，并更容易消耗热量。
力量训练并不像您想象的那么耗时。每周至少对所有主要肌肉群做两次力量训练。但不要连续两天锻炼同一肌肉群。
主要肌肉群包括肩膀、手臂、胸部、腹部、背部、臀部和腿部。争取每项运动做一组。采用的重量或阻力水平使您在重复大约 12 到 15 次动作后感到肌肉疲劳即可。
力量训练可以在家中或在健身房进行。自由重量器械和负重器械是比较受欢迎的力量训练工具，但这些不是唯一的选择。
您可以使用阻力带进行力量训练，这种训练工具的费用不高。或者您甚至可以借助自身体重进行训练。动作标准对于预防损伤和获得最大收益非常重要。动作标准的话，您会发现自己的力量和耐力（即您能锻炼多久）随着时间的推移而提高。
Nov. 26, 2024
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