Exercises for the purpose of building strength, exercises for the purpose of building strength, how

You try to add weights, and then you shorten the rest time between sets.

Wrist wrestling requires full body strength, not just arms. Generally, there are 3-5 sets without equipment, generally 20-30 times, and the rest between groups is about 1 minute.

Muscles grow at rest, but the effect of practicing every other day is greatly reduced if the training amount is insufficient, and the training amount is enough to practice every day that can only affect muscle growth.

The most important thing is to look at the intensity, the intensity is based on the obvious feeling of muscle congestion and soreness after training, and the soreness lasts but only a little bit the next day, and does not affect daily life, so it is the best.

It's weight-bearing:

1) Large weight: low reps (1-5 reps), high sets (5-10 sets), long gap (2-3 minutes). It is mainly used to improve absolute strength.

2) Medium to large weights: medium reps (6-12 reps), number of sets (4-6 sets), medium gap (1-2 minutes). It is mainly used to increase muscle girth.

3) Medium weight: medium to high reps (12-20 reps), medium to high sets (more than 5 sets), short gap (30 seconds - 1 minute). It is mainly used to highlight muscle lines.

4) Small weight or no weight: very high reps (more than 25 times), medium and high sets (more than 4 sets), medium and short gaps (about 1 minute). Mainly used for **, enhance muscular endurance and enhance cardiovascular function.

This depends on your own condition, before improving your strength, do some gentle movements, and after a lot of practice, you can recover half of your strength in half an hour.

The general method is to practice every other day or every 2 days.

1. The essence of strength training is to destroy muscle fibers through the resistance movement of muscles, and to repair damaged muscle fibers by supplementing nutrients such as protein, so that the repaired muscles will be thicker and stronger.

2. After each workout, give the body enough time to repair the muscles, and the muscles in different parts of the body have different repair time. Generally, large muscle groups such as pectorals, back muscles, and leg muscles require a longer repair time, about 24-48 hours. Small muscle groups, such as abdominal muscles, only need 12-24 hours to complete.

Therefore, how long you rest in between each workout depends on the part and intensity of your workout, and it is not a generalization.

Increasing strength is generally to increase the strength of large muscle groups, which need at least 24 to 48 hours of recovery after a full training session, which is the basic principle, otherwise there will be transition training quickly and cause transition fatigue. In addition, simply increasing muscle strength also has a principle in the weight principle and the number of repetitions, the weight selection can repeat 6rm weight, and you can rest for 2-5 five minutes between sets.

It's best to practice every day

The next day, or you won't get enough rest.

As far as follow-up is concerned, it is better to find a gym that is **fully equipped and will be more efficient. If you want to train your calves, put your forefoot on the steps and do an up and down motion, 8 beats at a time. The thighs are squats, and it's better to have equipment, which will be very efficient.

The medicine is creatine to promote muscle growth, just drink it safely before training. You can follow up.

For strength training, use dumbbells and barbells to build muscles throughout the body, starting with large muscle groups, such as chest, legs, back, etc. Protein after a workout.

Choose an appropriate weight. When you're first training for workouts, it's hard to keep track of the weight of your workout. You probably don't want to lift too much weight in the first place, because then you won't be able to do it many times and you will be tired.

Studies have shown that holding multiple movements is the best way to promote muscle growth. Again, you don't want to lift too lightly, because it won't work. So, you'd better choose a suitable weight.

Strength training can make the body more resistant, and the muscles have good explosive power, which can protect the muscles from strain, and can also protect the bones to reduce fractures or contusions.

You can strengthen your physique, and improve your body's immunity and resistance, so that you can become more muscular, have a sense of strength, and make yourself stronger.

It can promote the body's metabolism, enhance physical fitness, improve the body's immunity, enhance the function of the heart, and make the body healthier.

It can increase the body's fat mass, improve the body's immunity, increase the body's metabolism, improve mood, and protect heart health.