How to exercise physical strength? How do I train my strength?

Ten laps is not much, you should run 10 kilometers, with good breathing, run twice a week, stick to it for a year, you will feel full of energy and have endless energy.

Consistent running every day can improve you. In addition, push-ups are to use the palms of both hands to support the ground, the toes to the ground, the person's body straightened, and then the arms are bent to the body basically touching the ground, and then back to the original position, and so on.

It's okay to stick to it, go and run down every morning, and there will be a significant improvement in a month, I'm a person from here!

Insist on running every day, practice at a long pace, at an even frequency, with a coordinated posture, and pay attention to diet, especially if you can't drink or smoke!

It's not good to exercise a certain part alone, but if you want to exercise, you should exercise all of them!!

Exercising every day, running, push-ups, it's important to stick to it.

You practice sports.

I was not in good health before.

Later, I practiced sports.

Now in one word. Strong.

Exercise non-stop every day, there are no shortcuts.

Just get up every day and do exercises and runs.

Step by step, stick to it for a long time, and strengthen nutrition.

Stick to morning and evening exercise, running is the best way to exercise physical strength! Try it!

Swimming is suitable!! Exercises the coordination of the whole body!! Increase lung capacity, stamina!!

Muscle exercises include: neck, arms, chest, waist, legs.

Neck: Turn your neck every day.

30 times in the morning and 30 times in the evening.

Chest and arms: play dumbbells, push-ups, or 30 reps in the morning and evening.

Lumbar: Sit-ups.

30 times in the morning and 30 times in the evening.

Legs: Running (sandbags can be tied), 30 minutes in the morning and evening! (Jog, don't go too fast, keep the rhythm in harmony with your breathing when running, take three steps and breathe).

It's not good to exercise a certain part alone, but if you want to exercise, you should exercise all of them!! over

Don't waste time doing exercise every moment.

You can run or jump, all of which can increase your physical fitness.

Wake up at 6 a.m. and do 20 sit-ups and 10 push-ups! (At first, the muscles will be sore, but it doesn't matter, just do it for a few days, be sure to stick to it!) Later, the number can be increased) half an hour, go out for a run, jog for half an hour, and come back to rest and have breakfast!

The morning workout is over! In the evening, when the sun goes down, go out for an hour, and after dinner, you can go out for a stroll in the evening! It's not enough to just exercise, you should also pay attention to your daily diet and eat more nutritious things!

Meat is indispensable! Hehe! And then you have to persevere, you must hold on, even if you don't become a chicken, but your body will be greatly improved!

The best way to do this is to run with a sandbag tied or frog jump in the sand, or ask someone to hold you with a jumping strap and then you run forward as hard as you can, ensuring that your leg strength is greatly increased after a few days. But to persevere, there are some long-distance running skills, one must have your own rhythm when running (three steps and one breath), and you must learn to follow (use the opponent's inertia).

Trust my brother, I'm the ,.. of the school's 1500 championsI hope it can help you, and I wish you a good run.

Stick to walking for 19 minutes every day.

Running, frog jumping, weight-bearing running, jumping.

Ways to exercise 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).

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Exercise every day and climb a mountain once a week.

1.Swim, preferably 1 hour a day.

2.Long-distance running, 1500 3000 meters per day if the body allows.

3.Dance, if you can, you can dance, and you know that you can't dance until you can't.

Push-ups, sit-ups, switchback runs, marathons, practice every day, boxing and the like.

1. Skipping rope Skipping rope for 3 minutes, rest for 1 minute, and then proceed to the next group of exercises. Do 3 sets per workout. When the trainee feels comfortable with this amount of exercise, they can skip the rest period in the middle and jump for 30 minutes continuously.

2. Variable speed running 3000 meters to 10000 meters, 50 meters fast running, 50 meters jogging.

3. Running at a constant speed The heart rate is controlled at about 150 beats per minute, and the load time is kept at more than 30 minutes. When running, change the length and pace of your stride frequently (changing the length of your stride constantly can exercise different muscle fibers).

1. For people around 20 years old, they are in a good period and should receive regular exercise, such as aerobics, long-distance running, cycling and skipping rope. This age group is most suitable for long-distance running, and long-term persistence can enhance physical strength and increase lung capacity.

Oxygen uptake will gradually decline around the age of people, oxygen uptake is very important for endurance, especially for people who sit in the office for a long time, joint flexibility will decrease, it is recommended that people in this age choose jogging, stretching, etc.

years later. During this period, the person's physical strength gradually decreases, and the muscles gradually atrophy, which is related to the decrease in the total amount of muscle. It is recommended that people in this age group take a walk or jog every morning to build up their physical strength, and it is best not to take too strenuous and intense exercises such as skipping rope, long-distance running, dumbbells, etc.

4. In terms of diet, it is recommended to eat more legumes, vegetables, melons and fruits, etc., the diet is nutritious and nutritious, which is conducive to digestion and absorption, drinking more water can help you flush out the garbage in your body, and drinking less coffee to avoid reducing sleep quality.

5. Learn to take a nap, the best time to take a nap is after lunch, a proper nap can quickly restore physical strength and increase physical strength.

6. Keep an optimistic mood, in fact, a negative mood will make us greatly reduce our physical strength, and it is easy to feel tired. A good attitude of optimism will relax the body, increase its physical strength and quickly regain its strength.

Hello landlord; On Monday, the jumping practice - 8 sets of standing jumps (100%), 5 sets of standing 3 jumps (100%), and 5 sets of standing 5 jumps (100%) and more than 100% jump bunkers are completed. 2 sets of 400m straddle jumps with 15kg barbell (100%), interspersed with 2 sets of 400m straddle jumps without weights (relaxed). Abdominal push-ups 50 3 sets.

Afterwards, jogging and relaxing massage. On Tuesday, special training - 8 sets of 100m (full time), 5 sets of 120m relaxation run (70%), jogging, massage relaxation. On Wednesday, strength exercises - fast lift (clean and jerk) 15 sets of 5 sets, requiring a weight of 25kg, requiring instantaneous burst speed, high flip (snatch) 10 sets of 3 sets, requiring a weight of 50kg, pay attention to waist protection.

30 5 groups from both ends, pay attention to the action in place. Supine leg press 50 sets of 3 sets, requiring the feet not to land. Stand and support 200 high leg raises in 3 sets, and ask the legs to touch the chest as much as possible.

The dorsal muscles are exercised in 50 sets of 3 sets, which require consistency. The weight-bearing dumbbell arm swing arm is connected to 200 3 groups, which requires fast but standardized movements, and the correct arm swing posture should be fully experienced when doing it. Finally, 10 sets of 3 sets of half squats (men's weight should not be greater than 180kg), and 10 squats of 3 sets (men's weight should not be greater than 150kg) Note:

This exercise must be protected by someone, remember to hold your chest up and keep your eyes up!! There are many athletes who are paralyzed because of this training, including some athletes from professional teams. The squat is interspersed with express leg raises, in order to activate the dead force obtained by the squat.

After a jogging massage. Thursday: Small muscle groups connect to increase joint strength, jump steps on one foot, 200 steps per leg, 3 jumps on one leg, 200 jumps on both legs, 5 sets, 200 jumps on both legs 3 steps (steps), 5 sets.

Finally, run the steps, ask for speed, it is best to do it with multiple people, in order to find your own rhythm in the chaotic footsteps, the game cannot be your own competition, often the opponent's rhythm will disrupt your rhythm. After relaxing——— week 4 can also arrange some small joint exercises by yourself as an adjustment rest day Friday: speed training - the purpose is to fully activate the dead force of week 3 and week 4, 30 meters time 8 sets, (100%) is to practice starting, 60 meters time 8 sets (100%) are to practice running in the middle, 120 meters 5 groups (80%) do not need to keep time.

After that, push-up exercises. Jogging to relax. Saturday:

Ability training, the cruelest day! The 150m is timed in 8 groups (100%), which is very helpful for the 100m run, and the 300m is timed in 8 groups (100%), which is very helpful in the 200m. Relax afterward.

Don't look at the writing today, I guess I won't be able to move after the run. Find a place to vomit, don't drink cold water. On Sundays, jog to relax and adjust for the day.

Who is afraid of whom, it is dedicated, and the copy must be investigated.