How to train strength, how to train strength

What you say doesn't work, do as I do!

1.Shake your arms every day, promote the second puberty of cells, grow again, 30 minutes each time, and practice yourself properly, and you will be effective!

2.The widening of the shoulders is mainly a muscle in the back.

If you can, stick to finding a horizontal bar every day and do pull-ups.

It will be effective after 2 months.

Do 8 per group. Do 4 sets a day.

My words, you can only do 4 per group. Lack of physical strength.

Do it according to your own ability. Really, the effect is obvious.

Pull-ups are a bit harder, but they work well.

3.Buy arm strength sticks and do more push-ups, but it can only be a little effective, and the skeleton is already limited.

However, you can try to eat more meat, and the shoulder bones can't grow, but you can grow the flesh on the shoulders and arms, so that you can still be more straight in a suit.

Do you want to be a boxer, and if so, you can run with chains on your back and frog jump on your back tires! That will increase the muscles in the hands and legs, but it's harder!

It is recommended to use gold needles to puncture acupuncture points.

It is necessary to practice hand strength and stab the hand Shaoyang.

It is necessary to practice leg skills and stab the feet and less yang.

To train leg strength, you can do squats carrying a barbell (6-8 sets at a time, 3-4 sets). To practice the strength of the upper limbs, you can do boxing push-ups (the number is mainly based on your own level). You can do sit-ups to train your waist strength, and you can do back muscles (a group of 120-150) for back strength.

You can also go to the gym to find a dedicated person to guide you

Depending on your size. If you are on the thin side, the first thing is to eat more protein-containing foods in your usual food. When it comes to exercising, it depends on your schedule.

If you have 1 hour of free time a day, I recommend you to play basketball, badminton, table tennis. Or football, of course, depending on your own interests. If you don't have a fixed time?

Then you can wake up 30 minutes earlier every morning. Use those 30 minutes to do some cardio. For example, use dumbbells to exercise your arm strength.

The other thing is to do some push-ups to exercise your arm and chest strength. Doing push-ups builds your abdominal strength. Frog squats can exercise your lower body strength.

It is to hold the head with both hands, and the posture is similar to a frog jump. Spread your legs shoulder-width apart and squat down and get up again. The speed must be fast.

Be sure to stick to it. Don't interrupt The question about the amount depends on the person. You can increase the appropriate amount every day according to your own situation.

Like I now do 100 push-ups and 100 frog squats every day before going to bed. I'm bodybuilding. Hehe.

What kind of power is practiced?

You can go to the gym, there is any equipment, and there are people to guide you to practice wherever you want

Carrying the bell squat can exercise most of the muscles of the body.

1. Lifting dumbbells is still the preferred method of exercising the strength of the upper limbs, it is best to prepare two dumbbells of different weights, heavier dumbbells can be used to do targeted arm strength training, such as a group of 20 flat lifts, or a group of 20 side lifts, and practice six to seven groups a day; Lighter dumbbells can be used to warm up or stretch at any time.

2. Pull-ups are also a very simple and practical way to exercise the strength of the upper limbs, you can plan to do three to four groups a day, each group does 10-20 ranges, according to the number of adjustments you can bear, it should be noted that it is best to hang your hands vertically on the horizontal bar, and it is best to do pull-ups with your chin over the horizontal bar, try not to use the power of the lower body to bounce, rely on the strength of the arms.

3. Doing push-ups can also exercise the strength of the upper limbs, this does not need props, it can be carried out anytime and anywhere, and you can do a few at any time when you have time, it should be noted that the floor is too hard and may hurt your palms, so if you can, try to avoid rough cement floors, choose plank ground, grass or rubber ground.

4. Lying down barbell can exercise the strength of the upper limbs and chest muscles at the same time, move the barbell to the top of the chest, and then hold the barbell with both hands to lift vertically, and arrange the barbell weight, weightlifting times and the number of groups according to your own situation, the effect is very obvious.

5. Do more exercises that often wave your arms, such as playing baseball, tennis, squash ball, volleyball, etc., which can not only exercise the strength of the upper limbs, but also exercise your flexibility and reaction ability.

6. You can usually play a dozen sandbags and learn boxing or sanda exercises, which can effectively exercise the strength of the upper limbs and improve the explosiveness and flexibility of the upper limbs.

7. Participate in outdoor rock climbing and wall climbing, you can participate in indoor simulated rock climbing at the beginning, if the rock wall is not high, as long as you put enough mats underneath, do not use a sling, climb by the strength of your limbs, and be able to exercise your upper limbs.

8. Folding arm force bar is also a good way to exercise the strength of both arms, choose your own arm strength stick that can bear the weight, hold it flat on your chest with both hands, and then fold down with both hands at the same time, move your hands closer to the middle, and then slowly to both sides, according to the number of designs and groups of the situation, it should be noted that you must let go after being complete, otherwise it is easy to be injured.

9. Use the tension rope to exercise the strength of the upper limbs, fix one end of the tension rope, and then pull the exercise alternately with one arm, or fix the middle of the tension rope, and pull the exercise with both arms at the same time, the easiest way is to firmly step on the middle of the tension rope with your feet, and then lift the exercise with both hands.

10. Exercise the strength of both arms in the way of wrestling between the two sides, such as using the method of tug-of-war, restricting the feet of both sides from moving, and can only be pulled by the strength of both arms and upper body, and moving or falling to the ground is a loss; Or use the way of pushing each other to limit the footsteps and not moving, so as to exercise the strength of the upper limbs.

1: Cardiopulmonary Training Program:

2-3 times a week, 30-60 minutes each time Heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Sit-ups: 4 sets x 15-20 reps.

Supine twists, sit-ups: 4 sets x 15-20 reps (to practice oblique muscles), and hanging leg presses: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated seated press 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Back training on the fifth day.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7: Two- and three-headed training.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

Take a 1-minute break between sets. Rest for 3-5 minutes between the two movements.

But it takes time to develop a beautiful physique, and it has just changed in half a year.

Upper body strength training muscle building ****.