Is there any way to boost stamina? How to improve physical strength?

You can jump rope at home! Jumping rope is also equivalent to running! 10 minutes of jumping is equivalent to 40 minutes Training endurance! It is very useful for improving physical strength! Frog Jump at Home! Touching the height is very practical! Wish.

1. Embrace carbohydrates. Supplementing with the right nutrients after exercise can speed up recovery and promote muscle growth, and the body has a tendency to absorb carbohydrates after a workout, so you should eat after a workout, accounting for about 20% to 30% of the total carbohydrate intake in the day. In addition to this, it is necessary to consume 25 to 30 grams of protein.

It is important to remember that this meal should not contain more than 10 grams of fat, otherwise the body will absorb nutrients less quickly.

2. Take branched-chain amino acids. Taking branched-chain amino acids (BCAAs) between meals can ensure that protein synthesis goes smoothly throughout the day and promote muscle recovery. Foods rich in BCAAs are shrimp, chicken, milk, corn, etc.

3. Use the foam roller. Using a foam roller before a workout relaxes your muscles and makes your body more flexible. Used after a workout to help flush toxins and lactic acid out of your muscles.

4. Ice bath. Fill the tub with cold water, pour some ice cubes into it, and let the whole body soak for 10 minutes. This method is used more by professional athletes and is not suitable for everyone, so use it with caution.

5. Get moving. Proper activity can deliver nutrient-rich blood to the muscles that need to be recovered, reduce muscle adhesions, and increase the ability to exercise later, such as improving muscle strength.

6. Take a nap. In addition to ensuring a good night's sleep, you should also take a 15-20 minute nap at noon, which is not only good for heart function, but also lowers blood pressure, reduces stress, and can even promote weight loss.

7. Eat a balanced diet. Whether you're losing weight or gaining muscle, exercise alone won't work, and eating a balanced diet can play an important role in achieving your fitness goals, so eat less fried foods.

8. Reduce the load. For a week after your workout, you can train with only 60% to 70% of your usual weight. Lighter weights can help your body recover and give you more energy as you move on to the next phase of your training.

9. Hydration. The body needs water for all physiological functions to function properly, and even 1% dehydration can lead to a 10% decrease in strength. Drinking plenty of water lubricates joints, improves athletic performance, and also helps remove toxins from your muscles and reduce muscle pain after a workout.

10. Take a multivitamin. Muscles have the highest levels of free radicals after a workout, and vitamins C, D, E, and linolenic acid break down free radicals, helping to prevent damage caused by free radicals and boosting immune system function.

The above content reference: People's Daily Online - Ten tips to speed up exercise recovery.

A few suggestions:

First of all, before the game, "from today to three days before the game" eat less or no sugary food, to three days before the game to start eating more high-sugar (high-sugar) food, on the day of the game, eat eighty percent full, to digest well, 30-40 minutes before the game can drink 150ml of glucose water concentration 40%. Take three additional tablets of vitamin C. Don't eat chocolate.

With 500-1000ml of sugar saline. It's important to stay hydrated on the way.

2. Conscientiously do a good job of preparatory activities before exercise. Long-distance running can easily cause muscle, joint and ligament injuries, especially lower limb injuries. The only way to prevent this is through pre-race preparations.

The more prepared you are, the less likely you are to get injured. On the basis of jogging, you can move the shoulder joint, elbow joint, back and waist muscles, legs, knees and ankle joints to strengthen the strength of muscles and ligaments, improve the agility and coordination of the body, so as to prevent injuries and improve sports performance.

4. Before sports or competitions, students should pay attention to maintaining good sleep and physical savings, and should control excessive diet and water before the competition, and should not drink alcohol.

5. After sports or competitions, you should do a good job of relaxation activities to recover your physical strength and muscle strength as soon as possible. The method is to perform relaxing shaking and patting of various parts of the body, and the two work together to massage each other.

6。Wait until your whole body is warm before taking off your coat, and put on your coat immediately after running to prevent colds and flu. Shoes and socks worn when running should be soft and on the feet.

Start with aerobic training such as jogging for the first few days, and gradually increase the amount of training day by day, only to anaerobic training such as variable speed running, sprint running, and endurance running, which means that you are good for anaerobic running.

Basically, it's hard to improve, but it depends on how far you want to improve.

If you want to improve your physical strength, you can only run, run all day, and you have to run for a long time, especially at the limit, you have to stick to it no matter what, you can't let yourself stop, let alone think about stopping, you can run slower, but you must run to the end.

It is recommended that if possible, set the distance according to your own situation, step by step, increase the length little by little, the maximum should not exceed 5 kilometers, so that it is about the same, I believe you can feel a significant improvement!

Don't drink water when you're thirsty, (but don't drink too much,) as long as it moistens your throat.

Eat a diet that is proportional to the intensity of your fitness, eat smaller, more frequent meals.

It is recommended to alternate training This means that if you finish training on week 1, then take a day off on week 2 and go swimming, which will make a crucial change in the plasticity of your body. On a day of training, a day off you can go for a run, play a game.

You need to make a fitness plan according to your physical condition:

If you are obese, you can train more, but not more than 1 and a half hours (warm up).

If you are thinner, it is recommended not to warm up for more than 60 minutes

But your requirement is to get in shape, so aerobic exercise can be strengthened.

Training should be done regularly: if you talk about chest training on the first day, you can't practice anything else.

The initial training plan is: Week 1: Chest.

Week 2 biceps.

Week 3 Back shoulders.

Week 4 triceps.

Week 5 legs.

Take a day off and cycle in turn.

The training plan that has been practiced is:

Week 1: Chest, triceps.

Week 2: Back biceps.

Week 3: Legs.

Week 4: Abdomen.

Week 5 is fully passed on one side (the requirements cannot be too heavy).

Take a day off. The above requirements are 3 groups of actions per day, 8-12 per group (the requirements are standardized, the actions are in place, the weight is taboo, and the actions are deformed).

The above is my experience, because of the limited time, I will tell you so much, if you have any questions, you can qq to find me, I will help you.

Intensify your training.

Methods of improvement for different age groups.

People of different ages need to choose the exercise method that suits them according to their physical condition. Here are a few exercises to build strength, strengthen lung function, and keep your limbs flexible.

1. About 20 years old. At this stage, "regular physical strength" should be achieved through muscle strengthening training. Perform about 30 minutes of weight training once a week every other day to exercise the main muscle groups (pectorals, shoulders, backs, biceps, triceps, abs, legs).

In addition, you can also do 20 minutes of cardiovascular system exercises, such as aerobics, jogging, cycling, etc.

Second, about 30 years old. During this period, oxygen uptake, which is important for endurance, gradually decreases. In order to maintain a high level of flexibility in the joints, you should do more stretching exercises, and also pay attention to the exercise of the cardiovascular system.

People who sit in the office for a long time should pay more attention to doing some stretching exercises. Here's how: lie on your back, try to lift your knees to your chest, hold for 30 seconds or lift your legs separately, try to raise as high as possible, and hold for 30 seconds.

3. After the age of 40. During this period, the physical strength of the person gradually decreases, the muscles gradually atrophy, and the body begins to "fat", which is related to the decrease in the total amount of muscle. Exercise twice a week and include:

25 30 minutes of cardiovascular workout, moderate intensity; 10 15 minutes of equipment exercises, to small weight, more times, in order to prevent accidents, it is best not to use dumbbells, more use of fitness equipment; 5 10 minutes of stretching exercises, paying special attention to moving the joints and those muscles that are prone to atrophy. In addition, one 45-minute exercise to enhance physical strength should be added during the interval (push-ups, semi-squats, etc. can be done without the help of equipment).

Eat some high-calorie food, chocolate and everything is pretty good.

Strengthen quality exercise, practice long-distance running, and add strength.