I mainly want to build strength instead of muscle, how do I exercise?

Friend, if the muscles don't grow, it's hard to get strength up quickly. There will be a card that is difficult to get up. It's the same as weightlifters having to divide their weight classes.

The content of the exercise should be more times, more sets, each group should be 30 50, such training is better for long strength, muscles are not easy to grow too fast, and the consumption is large, such as push-ups: 30 50 in a group, do 10 sets, that is, 30 times 10 sets The number of times in groups is what it means, understand?

Strength mainly depends on explosive power, small weights, multiple times, multiple sets, and persistence in long-term exercise.

When exercising, it is mainly in the direction of several degrees and explosive power.

If you have dumbbells, start with the weight you are used to, and as for the movement, you can search for it on the Internet.

If you do four sets of each action in order to grow muscles, 8-12 per group (if you can easily complete it, consider adding weights), each set is spaced between 50-70 seconds, ensure an hour or more of exercise every day, and rest for up to two days a week. Hydrate while exercising, and finally hydrate half an hour before or after exercise, with a small amount of water in between.

Exercise is not about the pursuit of weight, the key is persistence, and it is most appropriate to exercise at 3-6 p.m. every day. If you want to develop into a very strong muscular man, you can't train a pair of dumbbells, you have to use large equipment.

The most important thing to grow muscle is diet, and to exercise, you need to supplement enough nutrients, especially protein.

It doesn't matter what you do.

Large weight, less reps.

Small dumbbells should not be used.

Take dumbbells as an example, it is generally best to lift only 3 or 5 times.

It should be the longest strength but not very muscular.

But I think it's good to have some muscles, 6 8 force knots, strength, muscles, and how good they grow together.

Sit-ups in a group of 10 a week Do two or three days a day in one group Don't do it every day Otherwise your waist will not be able to stand it Ten push-ups a day No more You just need to stick to dumbbells It's okay Fifty on the left hand Fifty on the right hand It's okay Punch at the air

1. Practice throwing solid balls. Practice carefully, reasonably grouped, pay attention to safety, 20-40 times per group.

2. Practice the game of pushing the trolley. In a group of two, the cart person should not push forward, or drag left and right, the distance of each exercise should not be too long, 10-15 meters, and the speed should not be consistent, but it can be rotated more.

3. Insist on exercising every day, running for 20 minutes in the morning, skipping rope for 10 minutes, and doing 50 squats per group.

4. 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 pull up with both hands for exercise.

5. The bending and extension of the bar arm is also a good way to exercise the strength of the upper limbs, hold the bar with both hands, support the arms on the parallel bars, the whole body is perpendicular to the parallel bars, and the elbows are slowly bent to gradually descend to the lowest position, and then slowly support it to the reduction. Be careful not to bend slowly and then straighten slowly, and avoid suddenly increasing the speed, which may cause slippage.

6. Exercise the strength of both arms in the way of wrestling, 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.

7. Sleep: It is best to sleep for 8 hours every night, and if you have time at noon, you can take a nap for another 30 minutes. By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time.

8. 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.

First, muscles don't just come out of exercise, you also need to have enough protein, that is, you need to exercise while ensuring that you consume high protein and a lot of fat every day!

Second, muscles also depend on the individual's physique, for example, Westerners are naturally more likely to have a lot of muscles than us Orientals, and they can get the body we envy with a little exercise, but Orientals are different! Again, everyone is different! But don't be discouraged, we're inherently more flexible!

Thirdly, excessive muscle can affect flexibility and is not advisable!

Fourth, muscles do not represent strength, not necessarily more muscles will be more powerful, I have to admit that muscles can provide explosiveness, but it and the size of the strength are two concepts!

Uh, what time did I get there? Well, the next point, push-ups also do not represent strength, many people are either born, or through exercise, can do a lot of push-ups in one breath, but it does not mean that his strength is great, it can only show that his body is used to the use of this power!

Continue, in fact, you can't see any muscles in many special forces, but it doesn't mean that they don't have strength!

Finally, if you want to exercise, you have to pay attention to scientific exercise methods and pay attention to your body!

If you want to increase your muscle, there are muscle building powder and protein powder, which are recommended by fitness instructors to be consumed by students.

The premise of long muscle is to have enough fat, protein Proper exercise, continuous pressure on the muscles to force the muscles to grow, it is recommended to supplement the diet with each meal during exercise, fat, lean meat, protein, carbohydrates, and then convert.

I don't know how you practice, there are some principles of skeletal muscle training that you have to pay attention to: 1. The same muscle cannot be practiced every day, because muscle growth takes time to recover. Once every 2 days or once every 3 days for the same area.

2. The interval between groups is less than 3 minutes.

3. 4---5 groups for each action. It can be added or subtracted according to physical fitness.

4. It's almost enough to choose 4 actions for each part, and one action is enough if there are no conditions.

5. The action should be slow, 4 seconds up and 4 seconds down, so that the muscles can be stressed for a long time each time and the effect is good. Occasionally, you can use explosive workouts or test times.

6. The range of action should be large, fully extended, and completely contracted.

Only long-term persistence.

Lift dumbbells, push-ups.

As long as you exercise, you have muscles, so as long as you are in good health, you have strength.

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