How can I grow my physical strength?

Hehe, I saw that there was a respondent who said that the way to increase your physical strength is to exercise.

I... Well, the answer is also a sports enthusiast, especially like long-distance running and swimming. I still have some understanding of ways to improve physical fitness, so let's suggest some methods to the subject.

First of all, what is physical fitness? If I understand correctly, the "physical fitness" referred to by the subject should include two aspects:

Explosiveness and stamina

Explosiveness and endurance often require different training methods to improve. Answer: Let's discuss them separately.

Explosiveness

The level of explosiveness often depends more on the strength of the muscles, and if you want to improve the explosive power, you should mainly do more anaerobic exercise. For example, sprints (running, swimming, cycling, etc.), or weight training (push-ups, barbells, dumbbells, weights, etc.).

A few points that need to be paid special attention to when training for anaerobic exercise are:

Appropriate strength

Multiple groups

Posture standards

Science shows that the most effective training is often not a group to exhaustion, but should choose a suitable intensity, this intensity should be formulated according to their actual situation, so how to formulate it? That's about 3-5 sets of intensity that you can do.

So how much training should each group have?

For short-distance sprints, take sprinting as an example, reasonable training methods, about 100 groups, 200 groups, 400 meters group, you can refer to the professional guidance platform for specific collocation. Then there is a break of about a minute or so between each set.

For weight training, set the number of reps to about 10-15 reps, and then rest for half a minute to a minute between each set until you are exhausted. In addition, you can not choose too high intensity when training, but you must pursue the standard of posture slowly, and you must concentrate when doing movements.

Endurance

Endurance training requires more aerobic exercises, on the one hand, to improve their muscle coordination, and on the other hand, to improve their cardiopulmonary capacity. The intensity of common aerobic exercise is probably that you can speak normally without straining when exercising. Common aerobic exercises include long-distance running, long-distance swimming, yoga, and so on.

And aerobic exercise needs special attention to a few points are:

The training time is long

The strength is appropriate

The core of improving endurance is to break through your normal amount of exercise, for example, take long-distance running, for example, at least after running for 30 minutes, continue to run, is the most effective time. Therefore, the amount of aerobic exercise generally needs to be maintained for enough time, so for example, long-distance running, the market is about 50 minutes.

As for the training intensity, it is the same, probably when the training intensity is as high as possible, I can maintain the ability to speak normally without feeling shortness of breath, which is probably a comparison of improving physical fitnessScientific and reasonableapproach.

Really brother,. The most effective and simple way to increase your physical strength is to exercise.

In the exercise of the body, there is only one most effective, fastest and most economical way, and that is running. Running, especially jogging, is the best way to get fit.

Jogging is aerobic exercise, what is aerobic exercise? Aerobic exercise is relative to anaerobic exercise, also known as aerobic training, aerobic exercise, is a kind of physical activity for the purpose of improving the quality of human endurance and enhancing cardiopulmonary function, and is often used to reduce weight. An important factor in determining whether aerobic exercise is performed is heart rate, which should be maintained at 150 minutes.

In this way, aerobic exercise is neither as intense as anaerobic exercise, nor is the heart as taxing. The heart has enough time and capacity to supply oxygen to the heart muscle, so the muscles can breathe with the reconstituted oxygen, producing carbon dioxide and water instead of lactic acid, which makes the muscles sore. These should have been studied in secondary school.

So it's very clear that aerobic exercise is largely not as intense and will not cause a big burden on the heart and lungs, so as to exercise the heart and lungs, so as to improve physical fitness.

But yes, running is good, don't be greedy. At the beginning, you can't set a big goal that is difficult to achieve, in fact, you can start small, start with one kilometer, increase the number of kilometers, increase the intensity of exercise, jogging is still necessary, and it is also expensive to persevere.

Unbelief? If you come back to this answer after a month of exercise, please leave a note.

The improvement of physical fitness is a long-term process, and it is necessary to adhere to it for a long time, just like **, it is impossible to achieve it overnight, so first of all, we must adjust our mentality and prepare for a protracted battle.

In terms of sports, young people can improve their physical fitness through long-distance running, aerobics, cycling, skipping rope, etc., in their twenties, it is the age suitable for long-distance running, if you are usually busy with work during the day, you can also run at night, there were rumors on the Internet that night running is equal to chronic suicide, Chinese medicine does say that exercise should be carried out when there is sun, in fact, this is an ancient saying, because in ancient times, people worked hard during the day, and if they exercised vigorously at night, they would overconsume the body, Thus affecting physical health, but now people's consumption and intake are too different, there is basically no excessive physical labor during the day, so there is no big problem in exercising at night, you can start from four kilometers at the beginning, and then slowly increase the amount, it is worth noting that you must pay attention to warm-up and stretching before and after long-distance running, otherwise the body may be injured. Middle-aged and elderly people, with reduced physical strength, are not suitable for long-distance running, and can improve physical fitness through jogging, stretching, walking, etc.

In addition, in terms of diet, in order to improve physical fitness, we must consume more high-protein foods, such as soy products, dairy products, and seafood are better high-protein foods, and we should also consume more vegetables and fruits to ensure comprehensive and balanced nutritional intake, and we should also drink more water, improve the body's metabolic rate, eliminate toxins in the body, drink less coffee, and avoid leading to a decline in the quality of sleep, and a lunch break must be taken at noon, and a lunch break at an appropriate time can help restore physical strength.

<> actually let your physical fitness improve, I think there is only one way, that is, exercise, indeed your own physical fitness, is your own exercise, other methods can not help you improve, I think you can only do a little assistance, the most important thing is to rely on your own efforts, insist on practicing every day, I think in fact, it is still in the personal physique, the individual physique is different, its entity can also be different, there may be people who are born to be good at sports, or are born stronger, So his physical fitness will be better, some people are born weaker, and easy to get sick, then this kind of person's physical ability is relatively poor, in fact, it can be improved through acquired efforts, in fact, if you are born with poor physical fitness and easy to get sick, in fact, I think it is more necessary to increase your physical fitness, in fact, for those who are born with better physical fitness, it may be very easy to improve physical fitness, but it may be in the eyes of those of us who are weaker. Improving physical fitness is indeed a very difficult thing, but in fact, you still need to work hard and pay.

I think to improve physical fitness or to do some ordinary physical training, that is, for example, jogging, or running at high speed, these two need to be exchanged, its entity can be improved, I think it is really beneficial, our personal health, relatively speaking, individuals prefer to be slow, running because they don't like to run too fast, because they are very tired, running is also a way to help us improve our physical fitness, jogging is actually an aerobic exercise, which is very beneficial to our body, and then walking is to do some sit-ups, For girls, it's sit-ups, if you can, if you can, you can do it, and if you can, I hope you can go to the fitness center and do a specific physical exercise, and then I think if you need it, you can find a coach, he will systematically help you improve your physical fitness, and then you may also shape your body, in fact, it's pretty good, at home, just do an ordinary, you can do it, I think in fact, if there is nothing else, just do sit-ups, both boys and girls can do it, or push-ups, this boy and girl can do it too.

One word"Ruthless"。Only by being ruthless can you let yourself develop your huge potential, you will never know how much strength you have, only by working hard and working hard, and being ruthless and ruthless will you get benefits. The reason why they can have super long physical strength is not because they are talented, but because they are more ruthless with themselves than ordinary people.

There is that Olympian who has not experienced many failures, falling and getting up and falling again. It's not scary to fail, it's scary to give up on yourself.

One word"Hold"。Only perseverance can accumulate over time, experience is accumulated bit by bit, you can't eat fat people in one breath, only persistence can consolidate strength. Just like many fat people want to **, but they always give up halfway through their efforts, because they have no perseverance, he will always be a fat man.

Don't be a giant in words and a dwarf in action. Actions are far more practical than words.

One word"Endure"。"The heavens will descend on the people, and they must first suffer their minds, strain their muscles and bones, starve their bodies and skins, empty their bodies, and act chaotically"You have to believe that you are the best, you are the best, and you must motivate yourself, these hardships and hardships are to pave the way for your career, which is a stepping stone to your success and enrich your life experience.

Item. You can't be hit by it, bear with it, you are the king.

One word"Le"。If you can find the joy in the face of difficulties, then all the problems will naturally be solved, no matter how many times the problem appears, you will also take the trouble to solve it and overcome it. Because fun is the best teacher, what can not be overcome with fun?

I believe that when you have the above four words. Your physical fitness will take a qualitative leap. There is nothing difficult in the world, only afraid of people with hearts, ten minutes on stage, and ten years of work off the stage.

The glamorous person in front of everyone, who knows the sweat and tears behind him? Don't just see what they get, but also how hard they put in. Keep up with them and work hard, and your physical strength will accumulate little by little, and become stronger little by little.

No one is born to succeed. Only by being vigilant at all times can we not slack off. You can't just rush blindly, you have to find a suitable way to learn professional knowledge to enrich yourself.

You have to keep challenging, find an opponent who is stronger than you, make up your mind to defeat him, and then look for the next opponent after you defeat him, and you will find that your physical fitness has changed in each challenge, which is the experience of actual combat, which cannot be replaced by any advice.

Finally, you should arrange your diet reasonably, make your eating habits nutritious and regular, and make them according to special recipes. In order to take the physical fitness to a higher level!

It is said that the body is the instinct of the revolution, how to struggle without a good body, whether a person's physical fitness is healthy or not directly affects a person's future and destiny, without a good body, how to work to support himself, to feed his family, without a good body, how to study hard, how to have the energy to do things, so the body is very important to a person, no matter when, what kind of difficulties encountered, I should first think of my own physical health, and everything else is secondary, So how should we make myself physically stronger? How can I strengthen my body? How to exercise a good body, first of all, exercising requires long-lasting patience and determination.

You can start by making a plan, taking into account your work and rest time, study, or work, and diet. Exercise properly without delaying your studies and work. For example, sleep must ensure that there are 8 hours of sleep a day, this is the sleep of teenagers, people should ensure at least 8 hours of sleep every day, you can go to bed at 11 o'clock at night, get up at 6 o'clock in the morning to go out for a run, eat breakfast at 7 o'clock, start school or work after breakfast, get off work at 12 o'clock at noon, go home for dinner, and then between 1 o'clock and 2 o'clock at noon should sleep for another hour, ensure eight hours of sleep, go to school or work in the afternoon will have energy, After dinner in the afternoon, you can go for a walk with your friends, chat, or go to the square to dance, young people can skate, wait until about 9 o'clock to go home to read a book, watch TV, and then take a bath, wash clothes, and go to bed when it's time, and you can ask friends to climb the mountain or ride a bicycle during the weekend holiday, and you can ask your family or friends to travel during a short vacation, which can not only open up and have fun, but also enhance your physique.

In short, to strengthen your body, you must have a good diet and rest habits, but also develop the habit of exercising, keep your mood smooth, and be open-minded, so that you will be healthy.