How can I effectively train my feet when I am in the gym?

Choosing a reasonable machine for foot strength exercises is enough.

Exercise your footsteps, give you a pick, and then climb, climb.

I think the best thing to do is to exercise with dumbbells, which are very simple to use and suitable for beginners.

I think I can practice weightlifting because I need to use the strength of my upper body to do this exercise.

If you want to achieve the purpose of muscle growth through gym training, then you need to meet two conditions, the first is resistance training, which is often called strength training. The second is a reasonable diet plan.

Resistance training development method:

Resistance training for muscle building requires a complete training plan, and the most common beginner trainer program is to train the main muscle groups throughout the body in a seven-day week, with a weekly cycle.

Daily Training Goals:

The general training method is to train the pectoralis major muscle group on Monday, the latissimus dorsi in the back on Tuesday, rest on Wednesday, continue to work on the pectoralis major on Thursday, work the deltoid muscle on Friday, work the leg and arm muscles on Saturday, and rest on Sunday.

In the week's training plan, you can see that Wednesday and Sunday are rest periods, which can effectively improve and accelerate physical changes in the combination of work and rest.

Diet plan. Protein intake:

If you want to adjust your body through diet, you must first meet the high protein intake during the diet, which is the main building block of muscle. Protein intake comes mainly from fish, lean meats and eggs, which are rich in protein.

Carb supplementation:

In addition to protein, carbohydrates are important substances that make up the body's tissues, and are involved in the composition and various activities of cells, as well as providing energy for the body.

After making a scientific training plan and having a reasonable diet plan, the only thing left is to stick to the plan, and you can achieve very satisfactory results in as little as 3 months.

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.

Fifth, do more exercises that often swing your arms, such as playing baseball, tennis, squash ball, volleyball, etc., which can not only exercise the strength of the upper limbs, but also exercise your flexibility and reflexes.

The sixth method, you can usually hit a dozen sandbags and learn boxing or sanda exercises, which can effectively exercise the strength of the upper limbs and improve the explosiveness and flexibility of the upper limbs.

The seventh method, participate in outdoor rock climbing and wall climbing, at the beginning you can participate in indoor simulated rock climbing, if the rock wall is not high, as long as there is enough mat underneath, do not use a sling, rely on the strength of the limbs to climb, can exercise the upper limbs.

The eighth method, folding arm force bar is also a good way to exercise the strength of both arms, choose your own arm force bar that can bear the weight, hold it flat in front of your chest with both hands, and then fold down with both hands at the same time, move your hands closer to the middle, and then slowly to both sides, according to the number of designs and groups of the situation, it should be noted that you must let go after being completely, otherwise it is easy to be injured.

The ninth method, 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 lift the exercise with both hands.

The tenth method is to exercise the strength of both arms by wrestling with both sides, 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.

There are three main parts of upper body strength training in the gym: biceps, triceps, and forearm muscles.

The exercises are:

1.biceps, barbell curls, dumbbell alternate curls, diagonal curls, seated dumbbell curls, etc.

2.Triceps brachii Narrow grip press Supine arm flex Push-ups Dumbbell neck back arm flexion Pitch arm flexion.

Tensioner pressed down and so on.

3.Forearm muscles, reverse grip wrist curl, forward wrist curl, grip strength device exercises, etc.

Maximum strength training: use 1-5rm of weight training, use 8-12rm of weights for muscle gain, use about 15rm of weight exercises to increase endurance, and use each set to exhaustion: 3-4 sets of movements, 2-3 movements in one area, 1 and a half minute break between sets, 3-4 minutes of rest between movements, start training one and a half hours after eating, and no more than an hour or two of training sessions per session.

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.

1. Weight-bearing squats. Place the barbell on the back of your neck and shoulders, hold the bar with both hands, stand upright, hold your chest and abdomen straight, and keep your lower back muscles tense. Then bend your knees and squat until both knees are fully flexed, stop for a while, stretch your legs to stand up with the contraction of your quadriceps, straighten your legs, and tense your quadriceps muscles for a while.

Squat again.

There are two breathing methods for this movement: exhale when squatting and inhale when standing up under light load; Under heavy load, inhale first, then squat, exhale before standing, and then inhale to stand up. During the exercise, when doing the last few squats, if you are short of breath, you can also take several quick breaths in a row after standing up to get more oxygen.

When doing the movement, the mind should focus on the quadriceps muscles. This movement can also be practiced by holding dumbbells in both hands or shouldering sandbags and rice bags.

2. Sit and stretch your calves. Sitting, wearing iron shoes (dumbbells or sandbags can also be tied to your feet), straighten your calves with the contraction of your quadriceps, tense your quadriceps muscles, pause for a while, and then put down and redo. Inhale as your calves are straightened and exhale as your calves are lowered.

Thoughts should focus on the quadriceps. Both calves can be straightened at the same time or alternately.

3. Prone calf flexion. On the prone bench, wear iron shoes on your feet (dumbbells or sandbags can also be tied to your feet), use the contraction force of the biceps femoris muscles, so that the calves are bent to the thighs at the same time, the biceps femoris tenses hard, stop for a while, and then put down and redo. Inhale as you bend your calves up and exhale as you put them down.

Thoughts should focus on the biceps femoris muscle.

4. Upright weight-bearing heel lift. Hold the barbell on the back of your neck and shoulders, and stand on a 10 cm thick plank with your heels exposed. Lift the heel with the contraction force of the triceps calf muscles, so that the triceps muscles of the calf are tensed as much as possible, stop for a while, and the heel falls until it is lower than the surface of the plank and can not be lowered.

Then redo. Inhale as you lift your heel and exhale as you drop your heel. Thoughts should focus on the triceps muscles of the calf.

The plank is used to fully extend the triceps muscles of the calf, so that when lifting the heel, it is necessary to exert more force to exercise the triceps of the calf more thoroughly. The movement is the same as a weighted squat, except that the squat and stand up are all weights on the toes. When your legs are fully straight, lower your heels to relax the triceps in your calves, then lift your heels and support your body on your toes.

Inhale when standing and exhale when squatting, focusing on the triceps calf.

5. Sitting with weights and lifting the heel. Sitting, with the barbell on your thighs, close to your knees, holding the bars in both hands, the soles of your feet resting on a 10 cm thick plank, and your heels exposing the plank. Lift your heels, tense the triceps muscles in your calves, pause for a moment, and drop your heels below the plank until you can't lower them any lower.

Then redo. Inhale as you lift your heel and exhale as you drop your heel.

How can you work your foot muscles? The doctor teaches you one, rock-paper-scissors exercises for the feet.

After the warm-up, sprint at least 6 times in the 100 meters, then push the barbell as many times as possible, relax and run a few times, and then practice the frog jump, and then finish the sprint set, which is how we used to practice.

Horse steps, it definitely works, but whether it can hold on is a question.

Run! ~

I'm scared, I'm afraid I'll grow muscles! ~

Hello landlord;

On Monday, jumping practice - 8 sets of standing jumps (100%), 5 sets of standing 3 jumps (100%), 2 sets of 400m jumps with 15kg barbell (100%), and 2 sets of 400m jumps without weights (relaxation) in between. 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 3 sets of half-squats (men's weight should not be greater than 180kg), squats 10 3 sets (men's weight should not be greater than 150kg) Note: You must be protected to do this exercise, remember to hold your chest up and look your head up, and your eyes look forward and upward!!

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. On Sundays, jog to relax and adjust for the day.

Concentrate; Don't drink cold water after exercising! Who is afraid of whom, it is dedicated, and the copy must be investigated.