What are the types of resistance training?

Feb 25, 2023 Source: Cainiu Health

Dr. Lin Yunfei

Introduction

Resistance training generally includes pull-ups, push-ups, squats, resistance band exercises, and aquatic training. In addition to these activities, one can also perform exercises such as wearing sandbags or lifting dumbbells. It is recommended to warm up before exercising and to choose suitable forms of exercise according to individual ability, proceeding within one's limits to avoid muscle and joint injuries.

Resistance training generally includes pull-ups, push-ups, squats, resistance band exercises, and aquatic training, among others. A detailed analysis is as follows:

1. Pull-ups

Pull-ups are a form of exercise in which individuals use their own strength to overcome body weight, lifting themselves upward while hanging. This exercise tests upper limb muscle strength as well as core abdominal and back strength. It is a compound movement involving multiple joints and can effectively strengthen the muscles of the back and upper limbs to a certain extent.

2. Push-ups

Push-ups are a classic upper-body exercise primarily targeting the muscles of the upper limbs and core. By performing repeated up-and-down movements of the body, this exercise helps increase pectoral muscle strength and arm strength.

3. Squats

Squats mainly target the leg muscles and are considered an aerobic exercise. By repeatedly squatting down and standing up against one's own body weight, this activity promotes overall blood circulation and improves cardiovascular and pulmonary function.

4. Resistance Band Training

Resistance band training involves using elastic bands to provide resistance during exercise. These bands can deliver appropriate resistance to various muscle groups through movements such as pulling down, pushing, pulling, and extending, making them suitable for individuals at different fitness levels.

5. Aquatic Training

Aquatic training utilizes water's buoyancy and resistance for resistance exercise. The buoyancy reduces stress on the joints, lowering injury risk, while the water's resistance provides full-body resistance training, effectively enhancing muscular strength and cardiopulmonary endurance.

In addition to the above exercises, activities such as wearing sandbags or lifting dumbbells can also be performed. It is recommended to warm up before exercising and to choose appropriate forms of exercise according to individual ability, proceeding within personal limits to avoid muscle or joint injuries.

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