How to effectively control weight and increase strength

Stretch your fingers and clench them every morning, and if you do it for 200 months in a row, your hands will have strength.

Try practicing Neijiaquan.

Often even fists, touch heavy objects and swing punches, as long as you practice regularly, you will have a lot of strength.

I often do push-ups... Dumbbells.

At this time, we should reduce the amount of food we eat, and then we should increase the amount of exercise, usually eat more nutritious food, and eat less fried food, or food with high fat content.

If you want to lose weight, we need to participate in more physical exercises, such as running, skipping rope, playing ball, with some aerobic exercise, diet to control high-calorie dietary intake, usually eat more fresh vegetables and fruits. Yu Qingming.

First of all, we must exercise more, and we must eat a light diet, we must eat more vegetables, and we must take a walk after meals.

Strength is the source of all movement, refers to the ability to overcome and resist internal and external resistance with muscle contraction, and it is composed of two factors:

1. The resultant force of the contraction of muscle groups during the completion of the movement, such as straight punch strike, in addition to the brachialis and biceps muscles of the upper arm, the shoulder girdle muscles are also involved in the work, and these muscles participate in the straight punch movement to form a joint force to hit the target;

2 Coordination of muscle contractions. While the agonist muscles work, the other coordinating muscles cooperate. Muscle strength is divided into upper limb strength, waist and abdominal strength, and lower limb strength according to parts; According to the contraction of muscles, the strength of muscles can be divided into dynamic force and static force, and dynamic force can be further divided into weight force and speed force.

Generally speaking, the armed police capture technique is usually a dynamic force. According to the different requirements of sports for strength quality, strength quality can also be divided into three types: maximum strength, fast strength and strength endurance.

The means of strength training are varied, one is freehand exercises, such as air strike exercises in boxing, frog jumps to develop leg strength, 30-meter runs, middle-distance runs, etc.; The second is to use strength training equipment to practice. The training equipment refers to the equipment specially used to develop strength quality, such as comprehensive exercise equipment, which can enable people to develop the muscle group strength required by athletes in various postures such as sitting, lying and standing.

Ways to develop strength training:

1 Weight-bearing resistance exercises. This exercise is based on the weight of the load and the number of repetitions of the exercise to develop strength qualities, such as the barbell press.

2. Confrontational exercises, in which both sides develop strength qualities with short static effects, such as double topping, pushing, pulling, weight-bearing squats, etc.

3 Exercises for overcoming elastic objects. It is based on the resistance generated by the deformation of elastic objects to develop the quality of strength, such as using tension devices, pulling rubber bands, etc.

4 Use a strength trainer to practice in a variety of different positions.

5 Exercises to overcome external environmental resistance, i.e., overcoming the natural environment and developing strength qualities, such as running or jumping in sand, grass, snow, etc.

6. Exercises to overcome one's own body weight, such as bar end arm flexion and extension, pull-ups, sit-ups, push-ups, vertical jumps, etc.

There are several issues that should be grasped in the development of strength training:

1. Be targeted: one is to pay attention to the special characteristics, and the other is to pay attention to the accurate development parts. For example, when developing strength exercises for a muscle group, be sure to apply resistance to that muscle group.

2 System arrangement. Strength training increases quickly, and it fades quickly after stopping training, for example, strength training for 20 weeks, daily practice, strength increases by 50%, after not practicing at all, it completely subsides after 30 weeks.

3. Local strength and overall strength should be combined, and the exercise load should be scientifically arranged and adjusted; Strength training should be alternated with other non-strength training or relaxation exercises to improve muscle flexibility; Strength training should be well scheduled, usually no more than 3 times a week. In addition, strength training should not be carried out when fatigue, otherwise it is not the development of strength but the development of endurance.

Each group is 15 20 seconds, 5 sets of cycles, and the rest between groups is arranged according to their own conditions, persistence is victory!

How to supplement nutrition comprehensively after muscle-building training? This question really needs to be well understood, if you are training to gain muscle, first of all, you have to say the supplement time after training, how long is the best supplementation effect, you must remember this time, this is definitely the key exam, within 45 minutes after training, within 45 minutes of supplementation is the most effective.

Within 45 minutes, we call it the window period, this time is when the body needs it most, the nutrition is the weakest, and the immunity is relatively low.

One of them is called carbohydrates, also called sugar, carbohydrates, you have to eat fast-absorbing ones, such as the sugar in the drink is absorbed quickly, the grapes sold in the supermarket are also absorbed quickly, and like bananas, the sugar in it is also absorbed quickly, and you can choose these fruit drinks after training.

There is a second one to supplement is protein, protein should also be supplemented and absorbed quickly, there is protein in the sauce beef, and there is also protein in the chicken legs, but it is not suitable to eat these foods at this time, so which proteins are absorbed very quickly, it is recommended that you can choose whey protein powder.

The third thing to supplement is antioxidants, you must supplement antioxidants after exercise, so what foods have the effect of antioxidants, in short, common antioxidants are vitamin A, vitamin C vitamin E.

The three nutrients you need to replenish after a muscle-building workout are carbohydrates, also known as sugar, protein, and antioxidants.

Summary:1Supplement carbohydrates that can be absorbed quickly, such as glucose, bananas.

2.Supplement with fast-absorbing protein powders, such as whey protein.

3.Supplement with antioxidants such as vitamin A, vitamin C, and vitamin E.

My answer is probably your least favorite: there is no way to gain weight quickly through exercise, smoking must be completely quit, beer can be drunk in moderation (two or three bottles a day) do not drink other alcohol or drink less, go to the hospital to check whether there are roundworms or hookworms in the stomach, such pests will rob people of nutrients in large quantities, exercise is good for health, **, but it is difficult to gain weight, only when the nutrients eaten are more than the nutrients consumed by exercise. It's not a nice thing to say, but I hope it helps.

I envy your figure, 186 is less than 60 kg, which is too backbone. In the evening, after exercising, take a short break to eat, and go to bed after eating. It is possible to gain weight.

I've seen it on TV, and Japanese sumo wrestling is all about eating + sleeping after exercising to gain weight. I've personally experienced that I can lose 20 pounds by skipping dinner in a month, and of course I used to be fat. If it doesn't work, you might as well give it a try.

Your problem is a bit serious, it is recommended to go to the hospital for a check-up. Generally speaking, there are no problems with your diet, or may there be a problem with your gastrointestinal absorption system? If you are tall, at least your weight is about 140.

First of all, you must make sure that there is no disease in your body, and then you should not exercise too much, and then after exercising, you should eat hard, rest more, and sleep well.

Two days of exercise and three days of rest are two days of fishing, and three days of drying nets.

The muscles and bones are not good, and some people are born with a weight that cannot be gained.

I'm a fitness trainer and I'm going to give you some advice.

It's best to get up in the morning and run, 5:30-6 a.m., jog.

If you have dumbbells, you can do push-ups without doing push-ups, and exercise biceps, tricheps and deltoids.

The abdomen is very simple, two-headed, you just sit, hold the dumbbell in one hand, enlarge the leg, hold the hand holding the dumbbell with the other, and then slowly pull the dumbbell up.

Stop at the highest point for 3 seconds, then put it down, do 5 sets of 12 times, and the weight should be 60-70% of what you can bear.

Three heads: Stand up straight, hold the dumbbell in one hand, stretch it from the back up, stop at the back of the head for 3 seconds, and then slowly lower it, do 12 times, 5 sets.

Deltoid muscles: Stand up straight, hold the dumbbells and do the front and side raises eight, this is very simple, 12 reps 1 set, 5 sets.

Calf raises, with dumbbells, insist on 2 months, the calves will be developed, pectoralis major muscles, and dorsal dilators with butterfly stroke is the best way.

Thighs: Lifting barbell squats, no barbells, or no conditions to come to the gym, then lift weights and do squats, these seem simple, but it is not easy to stick to it, and the effect is definitely there.

If you don't understand, you can ask me, q419888511