How can I improve arm strength, and running speed 30

There are two main elements of exercise: persistence.

Persistence: You must persist for a long period of time to have an effect, and you can even prescribe which exercises you must do every day and which exercises you can do for a period of time without doing them. You must be soberly aware that only persistence will be effective when you are most tired.

Insisting on exercising when you are most tired is the time to really increase your physical fitness, and when you don't want to exercise the most is insisting on exercising to really hone your will, you must not be able to do it without pain.

Method: not only to learn from other people's method suggestions, but also to summarize the practice by yourself, only the method summarized by yourself is the most suitable for yourself, and only when you practice a certain method can you realize the good and bad of this method. Not just exercise, everything must constantly sum up experience and methods to develop this habit.

Here are some ways to exercise:

Whether it's arm strength or foot strength, it's basically about practicing explosiveness, strength, and endurance.

To practice explosiveness, you must be fast. For example, if you do squats to practice explosiveness, even if it is not very standardized, you must do it as quickly as possible: for example, if you do push-ups to practice explosiveness, you must also be fast.

But if it's for muscle training or the power part that you haven't practiced before, it's different; There is also a way to practice explosive power is to go down slowly, and then suddenly get up, in the final analysis, it is also to practice power speed.

That moment is still going to be fast)

To practice strength, you must keep practicing continuously, and repeat it more than one day and so on. It is to exercise after a while and then come to exercise, and then come back to exercise after a while, and so on and so forth. You should also pay attention to the muscle pain that if you practice today, you will have muscle pain tomorrow, so if you don't practice today, you will practice tomorrow, and the day after tomorrow, you will practice today.

It should also be noted that there are some places that many people do not deliberately exercise, such as calf muscles, such as external oblique muscles, etc., and I think every place should be paid attention to, and the calf muscles still play a great role when running. So pay attention to every detail. If you're not fully developed, do more exercises that rely on your body weight, such as push-ups, pull-ups, squats, and running.

If you're fully developed, whatever.

To practice endurance, you must train to the limit of fatigue, and every time I tell myself: I have to practice until I can't run a single step, I have to lift heavy objects until I can't hold a book, and I have to practice finger strength until I can't hold chopsticks steadily.

Another element to improve running speed is to standardize the starting posture and standardize the running posture.

At this time, you may still have questions, I have said so much, what should I practice? You have to practice, cycle, practice explosiveness today, and practice endurance tomorrow. In fact, practicing both of these is training strength.

Improve arm strength and do push-ups every day! Do it every day.

Thirty or forty, if you can do more, better, continue to add; For running speed, depending on what your speed is at the beginning, how many laps you have run, and then when you run again the next day, you can run the distance of the last run slightly faster than the last time, slowly, persistently, and use your fastest speed to complete the distance (laps) you just started running, but the physical strength should be reserved, don't be too tired.

You can exercise your arms with dumbbells and other equipment, and the speed of running depends on your posture and method, which requires professional guidance for you, and you must be persistent.

Dumbbells with both hands flat and slowly turning your wrists can train your wrist strength. The arm is mainly the forearm and the four parts of the biceps, triceps, and deltoids. Biceps main pull, 1, you can use the big arm to stretch the dumbbell, don't put it to the end when stretching, so that the biceps are always forced, and use, you can use Schwarzenegger's method, there is a nice name called 21 salutes, that is, when you are doing dumbbell big arm flexion, because from stretching to bending is a total of 180 degrees, you can do it in three steps, the first step is 90 degrees below 7 times, the second step is 90 degrees above the 90 degrees to do 7 times, the third step, 180 degrees to do 7 times, The number can be decided based on the weight of your dumbbells.

2. Do pull-ups on the single carry. The triceps brachii is the main push, 1. Abdominal push-ups; 2. Bench press, 3. Do arm flexion and extension on parallel bars; 4. Single-arm dumbbell arm flexion and extension at the back of the neck. When doing the above exercises, you can train your forearms and increase your grip strength when holding dumbbells.

The deltoid muscle is divided into three bundles: anterior, middle, and posterior. You can do abdominal pushups and bench presses in the front bundle; In the middle bundle, grasp the dumbbells with both hands, hang them on both sides, and then do a 90-degree flat lift, repeating; Toe, grasp the dumbbell with one hand, bend your body forward 90 degrees, and raise your arms back and up, repeatedly. Squats (preferably with weights) are a very good way to train your thigh muscles; Calf raise, stand on tiptoe, lift your heels, and lift your body upwards vigorously.

It can be done on a team of stations. A common method used by Mr. Olympia to strengthen the calf muscles. The increase in leg strength will increase your running speed.

It is advisable to make the muscles feel sore every time. Remember not to do it every day, every time you do anaerobic exercise, you want to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow. Scientific fitness will have perfect muscles.

To run fast, you need to have strength in your legs, and increasing the frequency and lengthening your stride when running can help you run faster. If you want arm strength, do more crouches and dumbbells. Thank you, watchtower lord adoption.

The main thing is endurance and breathing as well as foot endurance, you have to slowly increase your running speed, arm strength can be push-ups and small dumbbells.

If your height is around 174, the speed will increase very quickly, practice high leg raises, 50 speed per group to be fast, 7 groups a day, frog jump 100 meters, two groups a day, they are all able to improve the frequency and explosiveness of your running, as long as the explosive power goes up, the buttocks will naturally be powerful, and then the stride jump, can practice the pace stretch when you run If you can practice the three well, 100 meters is no problem for 12 seconds.

Running is done by the legs to increase speed.