How to build muscle strength and endurance?

Let me explain, many people give up their dreams, very tired, very bitter, strength is strength, you are a bodybuilder, bodybuilder, fitness, you are still a porter can move 250 pounds, but you don't have much strength, you know why, you don't know how to convert, your hand strength is better than losing to surface players, your fist strength is better than losing boxing, your legs are better than losing a fighter, according to a way, you are not more than losing so many players, you are better than losing one, I mean metaphor, you are pursuing muscles and lines, do you know, Say a small level of broadcasting with 2 kg dumbbells every day, you use 250 pounds, your hands will not stand it when you compare strength, no matter how big your muscles are, how heavy your weight is, how heavy the exercises are, how many muscle lines there are, you are weaker than a martial artist, it is like this at present, it is very cruel, otherwise a healthy body is called the strongest muscle in the world, but in the game, you will lose in one second, you are a strong man player, you are the strongest strength in the world, in the game you are a little ant, such as Tyson, Fido body shape, body shape is an inconspicuous player in the fighting world, But strength is a good player, you are not taking the road of martial arts, in terms of the road of fighting, do you know that making movies is fake, and it is very annoying to get stuck and stop.

1. The energy metabolism system is different: the process of strength training requires a lot of energy, and aerobic exercise belongs to aerobic metabolism, although it also costs the user's energy, but it can also bring a certain amount of aerobic metabolism to everyone. However, strength training may belong to anaerobic exercise, and anaerobic exercise belongs to anaerobic metabolism, which is actually the more essential difference between the two, and it is also a point that everyone must distinguish.

2. The energy required is different: when doing aerobic exercise, the energy consumed by the body is actually mainly solved by oxidizing the starch and fat in the body, as well as protein. If you do strength training, it requires a lot of energy, and you are likely to sweat a lot during exercise.

3. The maximum heart rate is different: the heart rate is actually a very iconic thing for the user in the process of exercise, if the heart rate is actually the largest in the process of doing aerobic exercise, it will be kept between 60% and 80%, if you do aerobic training, there will definitely be a relatively high heart rate, basically the heart rate is generally more than 170-180 points.

Running, push-ups, pull-ups, standing piles, supine do, lifting barbells, arm pulls. Be persistent. The average person has a noticeable effect in 2 months. And pay attention to nutritional supplementation.

Practice dumbbells, push-ups, pull-ups, and perseverance.

1. The principle of comprehensivenessScientific physical exercise should not only have anaerobic exercise, but also include aerobic exercise, not only local muscle exercise, but also comprehensive closed-chain training, both explosive force training, and endurance training, both regular environmental training, and training in different air pressures, different temperatures, and different configurations.

2. The principle of gradualityWhether it is strength, speed or difficulty of movement, it is necessary to step by step in the training process, and only when it is done in a state of low difficulty, low load and low speed, then try faster, heavier and more difficult training.

3. The principle of repetitionThe human body is metabolizing all the time, and muscles, ligaments, bones, blood circulation, nerve conduction, energy supply and other systems are all an organic and ever-changing whole.

As long as we relax a little, the body will be like a car in an idle state - into a state of rest, if this is the case for a long time, the body will also be like a car, not only the engine will accumulate carbon, even the gearbox, heat dissipation, brakes, air conditioning and other systems will also fail due to lack of exercise.

Exercise Instructions. 1. Avoid exercising in bright light.

Around noon, the scorching sun is in the sky and the temperature is at its highest. In addition to swimming filial piety, avoid exercising at this time and beware of heat stroke. Ultraviolet rays are particularly strong in the summer sun, and the human body is exposed to it for a long time, which can cause i° ii° burns.

Ultraviolet rays can also penetrate **, bones, radiation to the meninges, retina, causing damage to the brain and eyeballs.

2. Avoid exercising for too long.

A workout should not be too long, generally 20 to 30 minutes, so as not to sweat excessively, the body temperature rises too high and cause heat stroke. If you have a longer workout, you can arrange 1 or 2 breaks in between.