My strength is poor, how can I improve my strength?

In your usual diet, you should pay more attention to eating more high-protein foods and do more strength training.

1. Run more. Run more, so that the flesh on the body becomes firm, not soft, the body becomes stronger, in order to have more strength.

2. Drink more milk and eat more beef to make your body stronger. People with a lot of strength look relatively strong, and their muscles are very strong, so they have to drink more milk and eat more beef.

3. At first, you can practice dumbbells or lift weights. Running can make your body stronger, practice dumbbells, or lift weights, or write a mask to exercise the strength of your arms, so that the strength will get stronger.

4. Pull-ups, usually do more pull-ups, which is very good for the body, and also has a great effect on strength.

5. Go to the gym to register for a class, which can quickly make you stronger and stronger. Because the gym is fully equipped and there are dedicated trainers to help you.

Strengthening the strength and endurance of muscles can not only increase the volume of muscles and improve sports performance, help to beautify the body, correct posture, and strengthen the body, but more importantly, it can improve the athlete's ability to adapt to the natural environment and improve the efficiency of work and study, which is beneficial to people's lives. Studies have shown that through scientific and reasonable strength exercises, muscle weight can be enhanced, the basal metabolic rate of the human body can be increased, and the body's caloric expenditure at rest can be increased. At least 8 muscles are involved in 1 hour of exercise, 500kcal of calories are required, and 5 training sessions can burn off near-fat energy.

Increasing the extra calories consumed by muscles each year is equivalent to the calories of fat, which can achieve the purpose of weight loss and can also maintain the best elasticity.

Principles of improving muscle strength and endurance.

1) The principle of increasing resistance.

The principle of gradual resistance refers to the gradual increase of exercise load during strength exercises. As muscle strength and endurance grow, the weight, number of sets and repetitions, and interval time, all of which make up the exercise load, need to be adjusted gradually. When the muscles are not adapted to a certain exercise load to fully adapt, the original overload becomes non-overload or low load, and if the load is not increased, the strength and endurance cannot be increased.

For example, to increase the endurance of local muscles, gradually reduce the interval time between sets or increase the number of training sets and the number of sessions. The exercise load should be from small to large, the action from easy to difficult, from simple to complex, and everything should gradually increase.

2) The principle of specialization.

The principle of specialization refers to the means and methods of practice adopted in practice according to the needs of different sports or the need for special strength and endurance. Each muscle has its own role in completing the exercises, but there is always one muscle group that plays a major role. If you want to maximize the development of muscles in one area alone, try to separate the main muscles from other muscle activities as much as possible.

For example, to strengthen the biceps brachii muscles of the upper limbs alone, two-arm curls are more effective than pull-ups. Another example is that in weightlifting exercises, the use of exercises with large loads and fewer sets can increase the strength and volume of muscles, but cannot increase the endurance of muscles; The use of small load, multi-set exercises can strengthen the endurance of the muscles, but the increase in muscle strength is not obvious.

3) The principle of recurring.

Perseverance", "persistence", to increase the strength and endurance of muscles, through long-term and systematic training. The results of the study showed that if the proper overload exercises were not performed every 72 96 hours (3 4 days), the muscles would become weaker and smaller. After 30 weeks of stopping the practice, the original growth level completely subsided.

Strength exercises once a week can only be maintained at the same level, twice a week can increase strength, and 3 to 4 exercises a week can significantly increase muscle strength.

1.Do more push-ups, push-ups can effectively increase hand strength.

2.Pull-ups, usually doing more without anything will be very good for the body, and it will also have a great effect on strength.

3.Squatting, done regularly, increases the muscle groups in the legs, which increases leg strength.

Strength training, of course. Dumbbells, barbells and other equipment to train the muscles of the whole body. The diet is high in protein.

Self-discipline, exercise, and constantly improve yourself.

Doing more strength training can improve your strength.

Strength quality refers to the energy that muscles show to overcome internal and external resistance while working. Strength quality is one of the basic qualities of the human body to carry out sports, and it is the basis for acquiring sports skills and achieving excellent sports results. At the same time, it is also an important factor in the development of other physical qualities.

According to statistics, in a fierce basketball game, athletes repeatedly move quickly on the court up to about 500 times, plus kicking, jumping, straddle, hitting, jumping and smashing, etc., the requirements for lower limb strength are very high. Whether it is rubbing, pushing, hooking, plopping, and releasing the ball in the front court, or swinging the racket and smashing in the back court, a certain amount of strength is required for the wrist, back of the hand, shoulder, and lower back muscles. Therefore, badminton also requires a high level of strength in the upper limbs, shoulders, and trunk muscles.

Therefore, in teaching, training and self-training, we should scientifically and systematically pay attention to enhancing the strength and quality of upper and lower limb and trunk muscle groups. (1) Upper limb strength The upper limb strength of basketball should focus on developing and improving the power and speed of swinging the racket, so as to make the ball ** and pose a threat to the opponent. Upper limb strength training is mainly to develop muscle strength in the wrist, forearm, upper arm (upper cup) shoulder and other parts.

Commonly used training methods: (1) Dumbbell holding practice dumbbell press Dumbbell body front flat press Dumbbell front flat press Dumbbell pitch side flat raise Dumbbell chest expansion Dumbbell arms exchange swing Dumbbell side flat raise Dumbbell forearm flexion and extension Dumbbell body forearm exchange push Dumbbell arm wrap (2) Freehand practice * wall hand handstand * Wall hand side arm flexion and extension Push-ups Push-ups High-fives Finger push-ups Supine push-ups (3) Double exercise APull:

Two people stand facing each other, their legs are separated from each other, their feet on the same side are opposite each other, their hands on the same side are holding each other, and both hands are pulling each other hard at the same time, and one of the feet is off the ground for failure. b.Resistance arm flexion and extension:

Stand facing each other, fingers crossed, and do 20 to 30 reps of resistance-resistant arm flexion and extension. Neither of them should have their feet off the ground during the exercise. c.

Push the trolley: The practitioner pushes up directly, the body is straight, and the partner holds his heels to lift his body, and does a quick crawl exercise with both hands on the ground, and can also climb the steps. (4) Rib exercises: Hold the ribs, bend and extend the arms, raise sideways, push forward backwards, and push up horizontally, statically support, (5) Sandbag balls and solid balls, practice one-handed frontal push-toss, one-handed body front push-up, one-handed sideways push-toss, two-handed backward throw, one-handed shoulder forward, two-handed side toss, (6) Barbell exercises, one-hand lift, standing press, bell lift, oblique push, back of the neck press, straight arm lift, front flat press, sitting press, bench press, lifting barbell, turning the barbell bar, prone chest expansion, chest expansion:

Hold a barbell plate in each hand and do a straight arm chest expansion (7) horizontal bar pull-ups.