How to build muscle strength, build muscle strength training methods

That's what I do every day, and I feel good, tired, and I need to be persistent, but it works so much that I have to do the same number of sets on each arm.

You can buy a 50 kg arm strength machine, which is very useful, and you can train the pectoral muscles, but 50 kg is very difficult to do for those who have just practiced.

You buy the lighter ones at 30 kilograms.

Enhance strength to do more push-ups, must adhere to the strength is accumulated every day, parallel bars and horizontal bars are very good equipment, when you horizontal bar pull-ups can do 20 in one breath, then your strength can be said to be very good, but also to strengthen their own quality of cardiac endurance training, 5 kilometers first run down slowly, each time increase the intensity to shorten the time, if you can run down in 25 minutes, it means that you are already very powerful.

Strength is strength, and with endurance comes lasting combat effectiveness.

Push-ups, don't do the usual practice, do it with your hands close to your body, exercise your arm strength, slowly do the muscles, and quickly do the eight bursts! Ordinary push-ups to exercise the pectorals and abs. Squats, leg muscles.

Now there is a sense of fitness... It is recommended that you go to PTSatur to find an online fitness coach to guide you in fitness.

High school students don't want to study, why do you want to do all this mess!

Studies have shown that adherence to scientific strength training can significantly reduce the incidence of training injuries. Strong, coordinated muscles maintain the balance of movement and enhance the body's ability to adapt to a variety of exercises. The following is a list of muscle-building strength training methods that I have compiled for you, welcome to refer to them

1.Abs

1) Sit-ups, which can be designed from supine to sit-up or semi-sit-up. Activities, such as holding a stick, getting up once, and hitting the ball.

2) Sitting on a stool, the trainer rotates the child's body so that the child resists and remains still.

3) Ride on the roller, keep the hip and knee joints at 90 degrees, and the trainer moves the roller to keep the child balanced and not fall, and at the same time practice balance.

2.Iliopsoas muscle (role: hip flexion).

1) Crawling training, the trainer grabs the child's ankle to prevent it from crawling, and the child's crawling under resistance is an active activity to enhance muscle strength.

2) Lie on your back, kick the ball with straight legs raised, practice hip flexion, and pay attention to keeping your knees straight.

3) Supine position, hip flexion, knee flexion, hands in front of thighs to prevent hip flexion.

3.Gluteus maximus (role: hip extension).

1) Supine position, bend the knees, put the feet flat and fixed, raise the hips, as if building a small bridge, simulating a small boat passing under the bridge, the speed of passing can vary according to the child's function.

2) Go up and down the stairs, and at the same time exercise the iliopsoas and quadriceps muscles.

3) Squat against the wall while also exercising your quadriceps.

4.Gluteus medius (function: abduction of the thigh).

1) In the sitting or supine position, the abducted thighs touch the bell, and the children with good function can be given resistance to increase the difficulty.

2) Kneel down, push the hips, keep the child still, master the light, medium and heavy strength, according to the child's ability to use different forces, with a happy and exaggerated tone, even if the child falls will feel happy.

3) With help, walk sideways to practice.

5.Quadriceps muscles (function: knee extension).

1) Practice walking, going up and down stairs, emphasizing slow motion; Squat, stand up (crouch to get the ball, stand up to pitch).

2) In the supine position, bend the hips and knees so that they are straight, giving resistance to the soles of the feet.

3) Move back on the wheel stool and land on both feet or one foot.

6.Triceps femoris (role: knee flexion).

1) Move forward on the wheel stool and land on both feet or one foot.

2) In a supine or sitting position, bend the hips and allow them to bend the knees, giving resistance behind the calves.