Resistance training, also known as strength training or weight training, is a type of exercise that uses resistance to build muscle strength, size, and endurance. It can involve using free weights, weight machines, resistance bands, or your own body weight.
Resistance training can have many health benefits, including: Improved glycemia and insulin resistance Resistance training is associated with improvements in glycemia and insulin resistance. Improved cardiovascular health Resistance training can lower resting blood pressure, decrease bad cholesterol and triglycerides, and increase good cholesterol. Bone development Resistance training can increase bone mineral density, which can help reduce low back pain and ease arthritis and fibromyalgia pain. Before starting resistance training, it's important to make sure you have an assessment and program written for your specific needs. You should also ensure you follow any medical advice and are shown the exercises by a professional.
单纯的剧烈运动，如短跑，跳绳， 并不能增加肌肉。
Resistance training （力量训练） 才是比较全能的，当用大重量少次重复进行训练时，属于无氧运动，重点在增强肌肉和力量； 当用小重量多次反复练习时，就是一种很好的“HIIT", 变成一种有氧运动，可以加强心血管功能。
举个小重量多次反复例子，一个session做5-6个重量训练动作（warm up之后），每个3-4次，每次重复8-20（看动作），全部耗时1小时左右，正式训练期间心跳一直保持很高频率。这个就可以有效提高体能。
Resistance training, also known as strength training or weight training, is a type of exercise that uses resistance to build muscle strength, size, and endurance. It can involve using free weights, weight machines, resistance bands, or your own body weight.
阻力训练，也称为力量训练或重量训练，是一种利用阻力来增强肌肉力量、大小和耐力的运动。它可以涉及使用自由重量、重量器械、阻力带或您自己的体重。
Resistance training can have many health benefits, including: Improved glycemia and insulin resistance Resistance training is associated with improvements in glycemia and insulin resistance. Improved cardiovascular health Resistance training can lower resting blood pressure, decrease bad cholesterol and triglycerides, and increase good cholesterol. Bone development Resistance training can increase bone mineral density, which can help reduce low back pain and ease arthritis and fibromyalgia pain. Before starting resistance training, it's important to make sure you have an assessment and program written for your specific needs. You should also ensure you follow any medical advice and are shown the exercises by a professional.阻力训练可以带来许多健康益处，包括：
改善心血管健康
阻力训练可以降低静息血压，降低坏胆固醇和甘油三酯，增加好胆固醇。
骨骼发育
阻力训练可以增加骨矿物质密度，有助于减轻腰痛，缓解关节炎和纤维肌痛疼痛。
改善血糖和胰岛素抵抗
阻力训练与血糖和胰岛素抵抗的改善有关。
在开始阻力训练之前，务必确保您有针对您特定需求的评估和计划。您还应确保遵循任何医疗建议并由专业人士展示练习。
成两个九十度，一把椅子的形状，时间越长越好。我有个堂妹可以空坐一个小时。深蹲，每天几十个。还有双臂在后面撑起身体，可以在地上，也可以撑在高一些的平面。
我几乎没进行过力量训练，但我有肌肉。 今年好胆固醇从72（ 2022年）上升到79，甘油三酯是47，够低吧！自我表扬一下。
昨天，使劲拔洋姜杆，那时我就在想这是阻力运动。不喜欢吃洋姜，自己长出来的，我没浇水，它们就从泥土深处找水，结果洋姜全部在很深的土里，另外，没施肥，土质板结，硬的像石头。就是阻力锻炼的精神在支持我把活干完。
https://youtube.com/shorts/U7n7kVKYoas?si=buFhFst_LEFigdCU
用耙子，太累；用剪草机，好不少。专业弄树叶的都是吹，把树叶吹到一堆，再背个袋子收树叶或类似剪草机的收树叶。
还有什么方法？哪种方法最省力最快？谢谢
有的人家，一次没干呢。
有氧有助于心肺功能，但无氧增加肌肉有助于所有内脏
我上面提到了，我能提一桶limestone 和土，能搬水泥板，是因为我有背肌和腹肌力量，久坐的不锻炼的上了年纪的像我这么干，就伤了腰啦，年轻人也会伤腰。
腰强别的地方差不到哪去