How do you build arm strength and lower body strength in the gym? I practice athletics

1. On the treadmill, insist on running to enhance lung capacity; 2. Long finger exercises, bench-ups to increase arm strength; 3. Squats on one leg to enhance the strength of the lower limbs.

I think the best thing to do is to exercise with dumbbells, which are very simple to use and suitable for beginners.

I think I can practice weightlifting because I need to use the strength of my upper body to do this exercise.

You can consult the coach for professional guidance, through the practice of lifting barbells, lifting dumbbells can effectively exercise their arm strength, and can achieve the effect through a variety of ways such as priest bench curls, inclined board bends, and other ways.

You can practice lifting buckets, so you can build strength, and secondly, you can choose to exercise all the way, you can also do push-ups, you can choose dumbbells.

You should find professional exercise equipment or have a fitness trainer create a workout plan to train your hips with the amount of exercise you do each day.

There are more equipment to train arm strength. Dumbbells, grip strength, tensioner, barbell, jump rope, weighted wrist brace, generally these commonly used equipment. If you want to save trouble, you also want to practice every day, and it is more convenient to use weighted wrist supports. Otherwise, you have to persevere.

If you want to achieve the purpose of muscle growth through gym training, then you need to meet two conditions, the first is resistance training, which is often called strength training. The second is a reasonable diet plan.

Resistance training development method:

Resistance training for muscle building requires a complete training plan, and the most common beginner trainer program is to train the main muscle groups throughout the body in a seven-day week, with a weekly cycle.

Daily Training Goals:

The general training method is to train the pectoralis major muscle group on Monday, the latissimus dorsi in the back on Tuesday, rest on Wednesday, continue to work on the pectoralis major on Thursday, work the deltoid muscle on Friday, work the leg and arm muscles on Saturday, and rest on Sunday.

In the week's training plan, you can see that Wednesday and Sunday are rest periods, which can effectively improve and accelerate physical changes in the combination of work and rest.

Diet plan. Protein intake:

If you want to adjust your body through diet, you must first meet the high protein intake during the diet, which is the main building block of muscle. Protein intake comes mainly from fish, lean meats and eggs, which are rich in protein.

Carb supplementation:

In addition to protein, carbohydrates are important substances that make up the body's tissues, and are involved in the composition and various activities of cells, as well as providing energy for the body.

After making a scientific training plan and having a reasonable diet plan, the only thing left is to stick to the plan, and you can achieve very satisfactory results in as little as 3 months.

The method is as follows: the first method, lifting dumbbells is still the preferred method of exercising upper limb strength, it is best to prepare two dumbbells with different weights, heavier dumbbells can be used to do targeted arm strength training, such as a group of 20 flat lifts, or a set of 20 side lifts, six to seven sets of exercises per day; Lighter dumbbells can be used to warm up or stretch at any time.

The second method, pull-ups is also a very simple and practical way to exercise the strength of the upper limbs, you can plan to do three to four groups a day, each group does 10-20 ranges, according to the number of adjustments you can bear, it should be noted that it is best to hang your hands vertically on the horizontal bar, and it is best to do pull-ups with your chin over the horizontal bar, try not to use the power of the lower body to bounce, rely on the strength of the arms.

The third method, doing push-ups can also exercise the strength of the upper limbs, this does not need props, it can be carried out anytime and anywhere, you can do a few at any time when you have time, it should be noted that the floor is too hard may hurt your palms, so if you can, try to avoid rough cement floors, choose wooden floors, grass or rubber floors.

The fourth method, the flat bench barbell can exercise the strength of the upper limbs and the chest muscles at the same time, move the barbell to just above the chest, and then hold the barbell with both hands to lift vertically, and arrange the barbell weight, the number of weights lifted and the number of sets according to your own situation, the effect is very obvious.

Fifth, do more exercises that often swing your arms, such as playing baseball, tennis, squash ball, volleyball, etc., which can not only exercise the strength of the upper limbs, but also exercise your flexibility and reflexes.

The sixth method, you can usually hit a dozen sandbags and learn boxing or sanda exercises, which can effectively exercise the strength of the upper limbs and improve the explosiveness and flexibility of the upper limbs.

The seventh method, participate in outdoor rock climbing and wall climbing, at the beginning you can participate in indoor simulated rock climbing, if the rock wall is not high, as long as there is enough mat underneath, do not use a sling, rely on the strength of the limbs to climb, can exercise the upper limbs.

The eighth method, folding arm force bar is also a good way to exercise the strength of both arms, choose your own arm force bar that can bear the weight, hold it flat in front of your chest with both hands, and then fold down with both hands at the same time, move your hands closer to the middle, and then slowly to both sides, according to the number of designs and groups of the situation, it should be noted that you must let go after being completely, otherwise it is easy to be injured.

The ninth method, use the tension rope to exercise the strength of the upper limbs, fix one end of the tension rope, and then pull the exercise alternately with one arm, or fix the middle of the tension rope, and pull the exercise with both arms at the same time, the easiest way is to firmly step on the middle of the tension rope with your feet, and then lift the exercise with both hands.

The tenth method is to exercise the strength of both arms by wrestling with both sides, such as using tug-of-war, restricting the feet of both sides from moving, and can only be pulled by the strength of both arms and upper body, and moving or falling to the ground is a loss; Or use the way of pushing each other to limit the footsteps and not moving, so as to exercise the strength of the upper limbs.

There are three main parts of upper body strength training in the gym: biceps, triceps, and forearm muscles.

The exercises are:

1.biceps, barbell curls, dumbbell alternate curls, diagonal curls, seated dumbbell curls, etc.

2.Triceps brachii Narrow grip press Supine arm flex Push-ups Dumbbell neck back arm flexion Pitch arm flexion.

Tensioner pressed down and so on.

3.Forearm muscles, reverse grip wrist curl, forward wrist curl, grip strength device exercises, etc.

Maximum strength training: use 1-5rm of weight training, use 8-12rm of weights for muscle gain, use about 15rm of weight exercises to increase endurance, and use each set to exhaustion: 3-4 sets of movements, 2-3 movements in one area, 1 and a half minute break between sets, 3-4 minutes of rest between movements, start training one and a half hours after eating, and no more than an hour or two of training sessions per session.

In terms of diet, pay more attention to protein supplementation. Protein-rich foods include eggs, beef, fish, chicken breasts, soy products, and more. Simple carbohydrates can be replenished immediately after training and easily absorbed proteins (eggs, milk, protein powder, etc.) can be replenished within 45 minutes.

If you don't go to the gym, you can use these movements to exercise your upper body strength simply and effectively.