How to be more powerful, how to increase strength quickly

There are many ways to want to be more powerful, such as: fitness, martial arts, internal kung fu, etc.

But the first premise is to have a good body, to exercise, to use strength to grow strength, and to constantly break through the limit.

But to grow stronger, faster, you have to have a good approach.

For example, if you want to increase arm strength, you should exercise more muscles involved in the little finger (the little finger is one point, and the strength is three points).

Here are some tips from my personal experience:

Upper extremities: push-ups (10 sets of 20 per day) Sit-ups (200 to 500 per day).

Lower limbs: jump rope (1000-2000 reps per day) Weighted squats (3 sets of 15 per day).

Auxiliary exercises: running (30 minutes - 1 hour per day) Zama step (according to your own situation).

Food: Mainly foods with high protein content (fish, beef, eggs, soy milk, milk, etc.).

Exercise plus eat. But you have to exercise all year round. Three points of practice, seven points of eating. Exercise within your means, don't get too tired. Wherever you want to be and have strength, you can practice wherever you want.

You have to be patient and do sports regularly!

Duels can give you strength all over your body! And it can exercise your personal physique!

I am very touched by this, because I was also told that after the physical strength or strength has grown, first of all, eating is inseparable, if you don't eat enough to get the strength? If you have a grip device at home, pinch 2 when you are fine, go to the community fitness equipment to do 2 people up, pull out the cylinder, run, do push-ups when you are at home, if you don't do a lot, you can try to +2 more each time, and you have faith in your heart. If you do 30 for the first time, 32 for the second time, +2 each time, insist on doing it, if you really want to have a strong body and keep doing it, I can do 140 in 1 breath now, that's how I stick to it, and I declare that I don't brag b.

If you can, you can do push-ups with a fist, then ten fingers and middle fingers, do so, with 2 fingers, hopefully thank you. If you don't understand, you can ask me.

In fact, there are several aspects to this problem, first of all, the physical condition should be good, that is, healthy, and not too thin (generally very thin people, muscle strength is not too strong, of course, except for Brother Long, who is 172cm, but 60kg, relatively thin), so pay attention to diet, eat more high-protein foods; Secondly, it is necessary to exercise the body, exercise the strength and coordination of the body muscles, for the upper body, there are mainly pull-ups, parallel bars, push-ups, sit-ups, dumbbells, etc., for the lower limbs is running, you can run with weights, help sand leggings (appropriate amount in the early stage), frog jumping, etc.

Hope it will be useful to the landlord.

In real life, there are big manpower and small manpower. "Where does the strength come from?" - in the final analysis, it comes from the waist.

When talking about the bladder meridian in the Yellow Emperor's Neijing, it was said that "the bladder meridian enters the cheek (read lǔ meaning: backbone bone) and the kidney". The word "膂" is a traveling "brigade" above, and a "month" next to a meat moon below.

"Cheek" refers to a thick layer of oil on the bread outside the human kidney. We often say that "brawl is outstanding" to describe the strength of Hercules, and this brawny is the waist.

In ancient times, it was said that the strong man had broad shoulders and a round waist, that is, people should have strength, and their shoulders must be very broad, which is equivalent to the lungs, and the courage of people will be great. The waist round refers to the place where there is a waist and there are two big bags, forming a circle, such a person is very strong, so it is said that the kidney is the strong man of the human body, and the kidney is the strength of the body.

The brawn is exercised, and people tell that exercise gives birth to the brawl, and the strength will be infinite.

Recommendations:1There are many actions in the "Yijin Sutra" that can directly act on Ren, supervise the two pulses, and act better on the spine than medicine, Chinese medicine often says that there is no medicine that can enter the eight veins of the Qi Jing, and the eight veins of the Qi Jing are equivalent to the twelve meridians of the human body, and the meridian qi is very sufficient and overflowing, such as lakes, which can store the excess meridian qi of the human body.

2.Back chiropractic, relaxation, massage, by combing the back, can open the yang, very good for the internal organs of the body, every pair of nerves issued by the spine, are connected to the viscera, and the back bladder meridian is the sun and cold water, and it is very susceptible to cold, so pay more attention to the maintenance of the back spine, it is very important.

Strength training requires heavy weight training, and the number of each set is between 1 and 5, and the number of sets is repeated, and more than five sets are done. Each training session lasts more than half an hour. Muscles need to be restored after training.

Do proper push-ups, you can increase your strength, or buy a dumbbell to train your arms, you can improve your strength with an effective combination, each group can be 15 to do 5 or 6 sets to go, you can add weight training to the waist when there is obvious growth, do not do it every day can be trained every other day, plus nutrition such as eggs and milk, you can also have muscle display after a long time...

Depending on your situation, it is advisable to exercise upper body strength.

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.

First of all, you have to eat more chicken, duck, fish, vegetables, fruits, this is the premise!

And then you do these things again From the beginning of fitness, you had better cultivate and correct your living habits, drink more water, eat more fruits and vegetables, don't overeat, don't stay up all night, don't skip breakfast, don't smoke and drink, don't Because since you have chosen fitness, that is, you have chosen an active and healthy lifestyle, so don't have those bad habits, and keep them all in your memories! Okay, let's gossip and get down to business! A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility.

In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between. Strength training mainly includes:

1) Back: pull-ups (pull-downs in front of the neck); 2) Chest: Plate bench press (seated chest press); 3) Legs:

barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms: barbell curl (dumbbell curl); 6) Abdomen:

Sit-ups (leg presses). Training remarks: Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of one action, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow.

It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training. This allows the muscles to respond better to the resistance generated by the device.

At the beginning of the arm exercise, you should do push-ups, and if you can't do it, you can raise your arms a little higher, and do it when you have time a day, at least a hundred a day.

Then you can do pull-ups, and you can buy a barbell without tools (if it's just an impulse or don't waste money).

The leg strength is squats, just do a set in the morning and evening, 50 squats in each group, be strong-willed, and stick to 50.

Abdominal strength to do push-ups, 50 in each group in the morning and evening, can not be continuous.

Maybe the muscles hurt a lot the first time, but after a few days of rest, it's fine.