Introduction: Every woman likes to be stronger, both mentally and physically. This will make you feel more secure. But why do some people have no effect even if they practice hard?

25 ways to become strong

Everyone wants to be strong in front of women, both mentally and physically. But continuous training is not so good. I'm tired of eating big fish and big meat. It's time to change porridge and side dishes. Come and see the following 25 ways to make you stronger immediately!

1, pyramid training replaces rough and direct heavy weight. Do more low-frequency warm-up exercises to prepare for the last few groups. In this way, we can concentrate our superior forces and win great victories. In other words, if your plan is to squat five times. Now you can change it to squat135kg 6 times,185kg 5 times, 225kg 3 times, 275kg 2 times, and then weigh it 5 times. In this way, you have not only completed the target training, but also experienced the previous warm-up without making yourself feel tired.

2. Before doing each group of actions, go through the movie in your mind. Imagine what it's like to do something real. What is the focus in your eyes? How to adjust breathing? On the one hand, it can enhance your confidence from the perspective of psychological suggestion, on the other hand, it will also make the success rate of action higher. I still remember the hero in "Medical Dragon" doing heart surgery again and again with his eyes closed on the top floor. Really handsome!

3. Rest between groups for 3-5 minutes. In order to lift more weight, your body needs to produce more ATP (ATP is the direct source of energy for all life activities of tissues and cells in the body, and it is called the "molecular currency" of intracellular energy, which needs to store and transmit chemical energy: the synthesis of protein, fat, sugar and nucleotide can promote the repair and regeneration of various cells in the body, enhance the metabolic activity of cells, and has strong pertinence for various treatments). Sometimes taking a break is for a better start.

4. Weaknesses. If you feel that your elbow can't exert force when doing bench press training, you can try to do this action on the strength frame, which can help to exert force and reduce the pressure on your elbow during the action. But it will increase by about 100 kg compared with the previous maximum weight, and then lift it directly and hold it for 6- 10 second. Do it 4-6 times, take a break for a few seconds between each group, and then continue those training moves that usually make you depressed. The purpose is to make the central nervous system burn completely and complete the rest of the training.

5. Train with people who are better than you. Although you have a training partner in the gym, having someone better than you can always inspire the hidden strength in your body. People are strong when they are strong!

6. barefoot. The fewer obstacles between your feet and the floor, the more muscle strength you can mobilize. This action is more effective for narrow distance hard pulling. If you are training at home or in a private club, please take off your shoes: if you have to wear shoes in the gym, please choose a light style.

7. Before doing any recommended training, be sure to warm up the rotator cuff. Take a solid fitness ball, put it on the wall, straighten your arms and roll back and forth. Do two groups on each arm, and then do push-ups. Moving the rotator cuff like this can strengthen the shoulder joint.

8. Put a small barbell on the lever. This will make the lever look light. Because visual images are first conveyed to the brain, rational judgment is only a few seconds late. The interval in the middle is enough to help you lift the "light" weight: and do it several times.

9. Do a warm-up box jump on the day of leg training. Do 3 groups, 3 times in each group. Rest between groups for 60 seconds. Sudden exercise can awaken the central nervous system to mobilize the maximum strength of muscles.

10, before hard pulling, do hip lift with supine bridge. Lie flat on the floor: knees bent, feet close to gluteus maximus. The heel supports the ground, the hips are raised, and the muscle tension is concentrated on the gluteus maximus. Do 2 groups, 8- 10 times. The gluteus maximus is trained because it is the main muscle group for hard pulling. The preparation of gluteus maximus is helpful to the smooth completion of the hard pull.

1 1, in the process of each recommendation, the gluteus maximus should be tightened. In addition, tight hips will enhance your movements and make you gain weight. In other words, gluteus maximus and buttocks are the key to breaking your personal record.

12. Before lifting weights, apply an ice pack 1-2 minutes. This is a cold bath for you, which can stimulate your central nervous system and make you more excited, thus enhancing the training effect.

13, warm up with weight before the training of the regiment. The last group of warm-up exercises uses a slightly heavier load than the number of planned groups, but the number of times is less than the number of planned groups. This can mobilize extra muscle strength to support the next regular training.

14, power belt. Weightlifting strength belt can protect and support your lower back during hard pulling, deep diving and pushing. And tying the power belt can bring you 10 pounds of extra load.

15, try to catch the beak. Hold the lever as usual, but let the thumb encircle the lever first: then the other fingers encircle the thumb and lever, which can strengthen the grip, just like you usually nail a nail and wedge a small piece of wood next to it, which will become stronger and stronger. This is another good way besides the belt.

16, when squatting or pulling hard, let the stomach swell. Take a deep breath from the abdominal diaphragm and let your stomach swell outward. If you wear a belt, let your intestines swell: being close to the belt will make you feel tighter. Abdominal enlargement will enhance the stability of the core. Do 1 group 5 times, at least you can increase your strength.

17, challenge the weight. Before routine bending training, increase the weight that can be lifted five times at ordinary times by 20%. Then lift, keep the highest position for 2 seconds to increase muscle tension, keep the lowest position for 4 seconds, and rest between groups 1 min. In this way, if you do regular bending training, you will feel much more relaxed.

18, heel pushes the floor when bench press. Increasing the interaction between feet and body, bench and floor can make bench press easier.

19, lifting weights with anti-slip powder. It can make your hands dry, which is more conducive to exerting strength. Just like the power belt, it is a necessary tool for you to lift heavier things.

20. shout it out. When the barbell can't be lifted, or one side begins to sink: grab that side: with the roar: it will definitely enhance the strength in an instant, which is also the principle of the central nervous system, but be careful not to deform the posture.

2 1. Do 2-3 groups of floor warm-up exercises. After push-ups, let your forearm rest on the floor for 20-30 seconds at a time. The purpose is to wake up the core muscles and help lift weights better.

22. Take a deep breath after taking the barbell off the shelf. If you can, stick to this tone and do two bench presses. Don't exhale too fast after that. Otherwise, you will get discouraged easily. Although this is a small exercise, beginners should not try it easily.

23, in the process of recommendation, to ensure that the wrist straight. The heavier the lifting load, the easier it is for the wrist to roll back, but don't do this. Because the straighter your wrist is, the more natural and stable it will be, and the easier it will be for you to finish your work. If you don't straighten your wrist, it will increase the pressure on the grip.

24. Warm up with energy. Don't run or ride a bike on the treadmill, but warm up in a more intense way, such as throwing or skipping rope, to increase the range of joint motion. It will make it easier for you to finish the next weightlifting training. Besides, the ability of those who breathe gently to wake up the central nervous system is really limited.

25. Hold the joystick 13-5 seconds. Hold tight and rest for 3-5 seconds, then start group number training. This is an adjustment and preparation from mental consciousness to physical state, and will and confidence are born in these few seconds!

Although the trend of "neutrality" has been eroding the fashion circle, men regard charm as beauty, but the recent movie "300 Warriors" has regained some brilliance for muscular men. This epic tells the story of Spartan King Leoni Das who led 300 warriors to guard the "Hot Spring Pass" and finally died in battle. The 300 brave men in the film are naked, muscular and bold. It is said that when many women watch movies, they often have an impulse to rush to the screen and hug the "carcass", and then say to the men around them: Look, this is the real man, you should go to the gym!

Men practice soldiers.

Strong abdominal muscles

Abdominal muscles should always be a pain in every man's heart. When I was young, I thought I had six beautiful muscles, but now I only have a beer belly with fat accumulation. If you persist from now on, you can get it back.

Recommended equipment:

Action essentials: supine on the instrument, the abdomen and thighs are 90 degrees, the thighs and calves are 90 degrees, and the body is like a flying fish. Cross your hands and hug each other on your chest. Use abdominal strength to get the back off the ground, but the lower back is still close to the ground. The action is just the compression of the abdomen, which bends the spinal bone, pauses for a while, and then uses the tension of the abdominal muscles to control it, so that the spinal bone gradually stretches downward and recovers.

Note: The position of hands has a direct influence on the pressure of abdominal contraction. Generally, there are three different placement positions: the simpler one is that the hands are naturally straight and flat on the side; The middle difficulty is to cross your hands and hold each other on your chest; The hardest thing is to put your hands behind your neck.

Sexy chest muscles

According to a recent online poll, the body part that men are most concerned about is the chest, even surpassing the appearance, arms, buttocks, smile and hair. If a man who loves beauty wants to make you charming and more charming, he has to make his chest stylish.

Recommended equipment: barbell bench press

Action essentials: lie flat on the bench, with the back of the head, upper body and buttocks close to the bench. The feet are naturally wide apart, about 30-40 cm. Hold the barbell with both hands, and the thumb covers the barbell to form a complete grip with the other four fingers, with the palm edge facing up. Lift the barbell from the bench, straighten your arms, vertically translate the barbell above the clavicle, and tighten the back scapula. After holding for a few seconds, slowly, steadily and controlled underground barbell until it is close to the chest.

Note: the back of the head and shoulder blades should be close to the bench, and the back waist should always arch naturally during the whole bench press, and the waist should not be subjected to extra force or deliberate force. Keep your muscles tense from beginning to end in training, not just when lifting barbells. Don't lock your elbow when pushing the barbell to straighten your arm, which will help keep your chest muscles tense.

Bodybuilding back muscles

Although the Spartans in "300 Warriors" are all naked, their elegant and compact backs are definitely natural hangers. The back plays a key role in the stability of the body. All pull-ups exercise the muscles of the back, such as upward, backward and downward. However, due to the complex structure of the back muscles, it needs to be exercised in various ways and from different angles.

Recommended equipment:

Action essentials: Exercising the back can increase the width of the back. Hold your hands a little wider than your shoulders, lift your body hard to make your jaw exceed the horizontal bar, and then control your body to fall slowly. Generally do 3-4 groups, 8- 12 times in each group.

Note: Don't shake your body during the movement, and don't fall too fast. The wider the grip, the larger the * * * on both sides of latissimus dorsi.

Although the trend of "neutrality" has been eroding the fashion circle, men regard charm as beauty, but the recent movie "300 Warriors" has regained some brilliance for muscular men. This epic tells the story of Spartan King Leoni Das who led 300 warriors to guard the "Hot Spring Pass" and finally died in battle. The 300 brave men in the film are naked, muscular and bold. It is said that when many women watch movies, they often have an impulse to rush to the screen and hug the "carcass", and then say to the men around them: Look, this is the real man, you should go to the gym!

The five most popular popularity among men.

Stationary bicycle

The boy riding a spinning bike must be sweating and full of energy. A tight coat can not only set off your perfect upper body muscles and lines, but also reduce the resistance when riding a bike and help you maximize your speed and * * *. Choosing a pair of shorts or trousers with appropriate length can reduce the friction and obstruction of cloth on knee joint. At the same time, it is best to wear hard-soled sports shoes when riding a bike, which can help the feet to be fixed and will not hurt the ankles during high-speed exercise.

Popular point: don't forget to wear a pair of fingerless gloves when spinning, you can hold the handlebar firmly and protect your palm.

resist

Fighting is the perfect embodiment of boys' strength and beauty. Tight top is the best choice in combat, and the material absorbs sweat and breathes. It's good to have loose pants, but not too wide. Because pants that are too wide may not be good for you to do something like fly.

Popular point: you can choose colorful sports tights, and that kind of camouflage vest for soldiers can definitely wear jumping boxing.

Body pump

Barbell exercise is a quick way to lose weight, and it can also shape beautiful body lines. When practicing barbell exercises, the most important thing is to wear a pair of shorts that fit. Because standardized movements can get the best exercise effect, and if you wear pants, it will cover your legs and you can't see whether you are bent to the standard. Shorts are best above the knee joint, which can help you make every movement the most standard, and the range of movement is not easily limited by pants.

Popular point: all kinds of boxing shorts are suitable.

run quickly

Just wear loose clothes when running, and a general T-shirt is fine. Of course, it is better to choose clothes with functions such as rapid perspiration. Pants don't require much, just a pair of cotton sweatpants, and you can walk easily on the treadmill. Running shoes played a very important role at this time. A good pair of shoes may give you the comfort of walking. So you might as well choose some high-tech and powerful running shoes. This kind of running shoes has good tension, softness and easy bending. They are comfortable to wear, and can also play a cushioning role and protect your feet.

Popular point: it is a pair of absolutely decent running shoes.

Pilates and

Although boys pay more attention to strength than girls when practicing Pilates and harmony, balance and tranquility are still the focus of this sport. Therefore, it is best not to wear sharp ornaments such as earrings, which is not only easy to hurt yourself in sports, but also incompatible with this sport. It is best to choose soft and drooping cloth for clothing, which is convenient for completing some large-scale movements. Too heavy clothes may make your movements not light enough.

Popular point: black. It's never wrong to choose black clothes for this sport.

Conclusion: It's still hard to get fat in one bite. If you keep exercising for a long time, you will gradually find the benefits of fitness exercise in yourself. Even if you are not tall, you are still a man.