Basic Principles of a Weight-Resistance Workout
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There are many components of physical fitness. Health-related components include cardiovascular endurance, muscular strength and endurance, muscular flexibility, and body composition. Skill-related components include agility, balance, coordination, power reaction time and speed. It is very important to gradually work on all of these areas in order to achieve the anti-aging benefits of exercise as well as all-round physical conditioning.
The basic principles of a weight-resistance workout include:
1. To increase muscular strength and build up muscle mass, use more weight and do fewer repetitions.
2. To increase muscular endurance, perform exercises that take the muscle through its full range of motion. Use less weight and perform more repetitions.
3. For best results, we0ght-resistance exercises should include both positive and negative contractions:
- A positive contraction is when you flex and contract the muscle to overcome resistance, the muscle shortens (for example, performing a bicep curl, pulling the weight toward your body).
- A negative contraction is when a group of muscles are forced to extend to a fully outstretched position (for example, when a bicep curl is complete, lowering the weight away from our body extends the bicep to its full length).
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