Question 1: How to improve the strength 1. Conduct unarmed training. (actual physical training does not rely on weight-bearing for muscle training, but emphasizes self-weight training. This seems hard to understand, but it is actually a kind of "returning to nature" of human function training. Muscle isolation training with barbells, dumbbells and other weight-bearing training equipment can carve muscle lines. But if you look at leopards in nature, they are far stronger and more agile than humans. They don't have to squat, but become strong and flexible when chasing prey. Our bodies are the best training tools given by God. To learn how to use your body freely, you must learn how to use your own weight to train a truly practical physical fitness. Many fitness enthusiasts don't realize that the sports they are engaged in may be hurting themselves. Using natural weight training can avoid muscle and joint injuries caused by overload. You don't have to rely on the power belt and knee pads anymore, because all the actions we complete are self-weight training to meet the endurance of the body. 2. Choose general movements (practical physical training does not have isolated muscle training, but mainly uses general compound joint movements. Our body structure is very delicate, and we must work together with all joints to maximize the efficiency of action. Apes never follow the principle of muscle isolation training. They just shuttle through the Woods day after day, but even Olympic gymnasts are not as strong and flexible as them. If your goal is to maximize your exercise ability and efficiency, then full-body exercise with strength and coordination must be the best choice. Full-body movements can make muscles grow, while taking into account the overall balance and coordination. 3. Choose high-frequency and fast movements (subversive physical training requires us to do as many movements as possible in each group, and at the same time learn to control the speed, not too slow. While growing muscles, we should give consideration to flexibility, explosiveness, speed, coordination and flexibility. Fast speed means explosive action, while high frequency requires our coordination and cardiopulmonary function to stand the test, and the flexibility of action can greatly exercise muscle flexibility. Taking several different movements as a group, completing the designated group training at the fastest speed within the specified time, without intermission or a little intermission, can keep the heart rate at a high level, accelerate the level of metabolism and consume more fat. High-frequency, fast full-body exercise can enhance the actual physical fitness and physical quality more than isolated muscle exercise that can only improve the appearance of muscles. According to your suggestion, you have two months of summer vacation, and I will make a physical training plan for you. The specific plan must be based on your own situation! We can combine several different movements for training, and train our legs, hips, abdomen, back, chest, shoulders and arms in one training. For example, 25 Indian squats, 15 Indian push-ups and 10 sitting postures are divided into three groups, and each group has a rest for 30 seconds. Of course, you can also choose your favorite movements and complete as many as possible in each group. Almost all actual physical exercises are full-body exercises, so we can practice at our convenience and do it every day. This set of training is different from bodybuilding, and there is no need to adopt a differentiated training mode. To supplement your question, you must have breakfast. My suggestion for breakfast is a coarse grain bread, a cup of milk (better with soy milk), an egg, an apple and two bananas!

Question 2: How to increase the strength of hands? Improve grip strength

To improve grip strength, we should practice forearm.

Strong forearm muscles are not only conducive to the perfection of bodybuilding, but also to the improvement of grip strength, support and the ability to complete various training movements, which is of great help to the strength growth of muscles in various parts of the body. However, many bodybuilders often ignore the exercise of forearm muscles, because they feel that the forearm muscles have been exercised together when practicing muscles in other parts. This view is one-sided, and forearm muscles must be specially trained to develop.

Forearm muscles are composed of two groups of muscles, one is wrist flexion and the other is wrist extension. Muscles are small and numerous, and their functions are complex. The training movements are mainly wrist flexion and wrist rotation. Load-bearing rope winding, grasping barbell pieces and so on. Here are some special exercises to develop forearm muscles.

1. Lateral bending lift

Hold the dumbbell with both hands or one hand (the fist eye is forward), the upper arm is close to the body, bend the bell up to the shoulder, and slowly put it down to recover. Mainly develop forearm extensor muscles, and develop upper arm anterior muscles at the same time.

2. Forehand wrist flexion

Hold the barbell with both hands (palm down), the grip distance is shoulder width, and the upper arm is close to the body side. Bend the barbell upward, lift it to the limit, and then slowly lower it to recover. During exercise, the forearm muscles are always in a state of tension and exertion. Mainly exercise the extensor muscles of forearm and the lateral muscles of upper arm.

Step 3: Bend the wrist after holding.

Sit at the end of the stool, hold the barbell with the palms of both hands up, the grip distance is shoulder width, the forearm is attached to the enlarged leg, and the wrist is relaxed. Bend the barbell up hard until it can't bend any more. Then relax and recover. This action can put the forearm on a flat stool or hold a dumbbell in one hand. Mainly exercise forearm flexors.

4. Wrist bends behind your back

Stand, hold the barbell behind your back (palm backward), and do wrist bending. Like wrist bending, you mainly exercise forearm flexors. Many bodybuilders like to use this exercise because it can produce a feeling of forced contraction.

5. Wrist flexion on ulnar side

Open your feet back and forth, with one hand akimbo, grab one end of the combined dumbbell without the weight plate with the other hand, and the other end droops backward, relaxing your wrist. The ulnar muscle group contracts, with the wrist joint as the axis, bend the dumbbell backwards and upwards until the triceps brachii contracts strongly, and do it again. It mainly develops the ulnar muscle group of forearm and triceps brachii.

6. Radial wrist flexion

The preparation posture is the same as 5, but the method is different. Before that, the dumbbell hangs down. When bending, the arm should be completely straight, try to avoid elbow flexion, and borrow the strength of peptide biceps. Mainly exercise flexors.

7. Hand rotation and bending

Sitting posture: one hand holds one end of dumbbell (or dumbbell), the other hand supports it, and the forearm of the bell holder is attached to the bench or sloping board. Do the internal and external rotation of the hand. You can improve the strength and sensitivity of forearm muscles by increasing weight.

8. Bearing rope

Stand, hold the scroll in hand, forcibly roll up the suspended heavy objects, and restore them in a controlled way. Roll forward and then back. Repeat. This exercise can make the forearm muscles stronger and stronger. In addition, grasping the racket and barbell is also an effective way to develop forearm muscles.

In short, when exercising forearm muscles, no matter what method and angle are used, the forearm must be fixed in strict accordance with the action requirements and done well, so that the forearm muscles are always in a state of tension and exertion during the action. Forearm muscle exercise is usually enough once every three days. When exercising, you can choose 2-3 movements as needed, and practice three groups for each movement, and each group repeats 15-20 times. Don't be too heavy to avoid injury.

Success belongs to the persevering. Come on!

Question 3: How to increase strength Simple muscle exercises can only increase the upper limit of strength, and there is no other benefit except becoming a muscular man after training. Powerful strength is only for ordinary people. For a real martial artist, you are a slightly stronger ordinary person.

Practicing martial arts can make people exert their greatest strength, but some strength training is still necessary.

The intensity of strength training should be gradually increased, and then increased when you feel you can bear it. Don't add too much at a time, or you will easily hurt yourself.

It is temporary to feel that your strength is getting smaller, because your muscles have not adapted to your current strength. It's not really getting smaller, just muscle fatigue.

Bruce Lee, a martial artist, has a unique strength training method, which is far more powerful than all people at the same level.

This training includes all parts of the body, especially the arms and waist. Bruce Lee weighs 64kg, and a 90kg professional boxer can wrestle.

You can look up that building on the Internet, and you can find it easily.

Karate strength training is also good, you can refer to it.

Question 4: How to increase strength quickly? Lie flat for three minutes every day to ensure that your strength will increase greatly after two months. Pingzhu, just search. Please give some points, typing is not easy, the key is to be true and effective to you. brothers

Question 5: How can exercise increase strength? First, you must run. No matter what you want to do, you can't do it without good physical fitness. Running is the basis of solving problems. Then push-ups exercise, step on the steps, slow down a little, hurry up a little, and the five groups decide for themselves. This is a method that pays attention to improving strength; There must be a door frame at home to do pull-ups, do as much as possible, and increase the strength of arms and chest muscles; Another thing is to find something important to hold and do a standing lift.

There is really no way to do this. Another trick is to find a useless dress, soak it in water, and then squeeze it hard until it can't squeeze out the water. This is also an exercise for upper limb strength.

Question 6: How to increase strength quickly Item 1: Half squat jump.

1. At the beginning, put your hands in front.

2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once.

Next, just repeat the above steps! ! !

Training course of rapidly improving jumping ability II

Item 2: Raise your toes (raise your heels)

1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.

Lift your toes to the highest point

3. Slowly put it down again and complete it once .. Use your feet to complete a group.

Training course of rapidly improving jumping ability 3

Item 3: Steps

1. Find a chair and put one foot on it at 90 degrees.

2. Try to jump away, change your feet in the air and put them on the chair.

3. Repeat 2, put the original jumping foot back on the chair and finish another jump.

Training course of rapidly improving jumping ability 4

Item 4: vertical jump

1. Keep your feet straight, shoulder width apart, and lock your knees. ...

2. Jump only with the calf, only bend the foot B, and try not to bend the knee. ...

3. When you get to the ground, take off quickly again and finish it once. ...

This is very difficult. You can use your hands to help you take off. ...

Training course of rapidly improving jumping ability 5

Item 5: Tiptoe jump

1. Lift your toes to the highest point,

2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.

The practice of leapfrog is necessary to improve the jumping ability, because it is a way to train strength after all. Besides, there are other ways.

The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig a hole 20 cm deep, increase the load by 2-3 kg, and continue to practice. This cycle, and finally when you can't bear the load or jump out of the pit, the practice stops here. Take off the load and try again to see how high you can jump.

The second method, the effect is not obvious, but it is easy to realize. Specific method: Tie a rubber band on your ankle and jump vertically in situ. Practice for half an hour every day. But I feel that this method is not effective.

Good luck, future sports star!

In order to develop explosive force, we must increase muscle contraction strength and working distance and shorten working time. In strength training, it is necessary to use small load machinery for rapid exercise, and gradually increase the load to improve muscle contraction strength without reducing the speed. The technical action of "leaning back" just mentioned is mainly to increase explosive force through muscle contraction. The increase of strength can enhance the control ability of technology, so in the usual training, we should not only work hard on technology, but also work hard on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power? (1) Change the load and speed. (2) Strengthen professional technical training, improve muscle control ability and relaxation ability before action. (3) The initial length of the muscle, only when the stretched muscle contracts, has faster speed and strength. (4) Relaxation exercises after strength exercises.

Among the factors of explosive power, power plays a leading role, so the growth of power contributes to the development of explosive power. But strength is by no means equal to explosiveness. In other words, in actual combat, you don't have the strength to apply technology well. The explosive power of a judo athlete can only be brought into full play by combining basic strength with speed, skill and agility. Some people can lift quite heavy barbells, but once they wrestle, they can't, specifically because of the lack of special strength. Judo athletes need strength, speed and endurance in confrontation. Some of our athletes feel that their strength is not bad, and the key lies in their special ability and quick strength. In the future training, we should pay attention to improving the special strength on the basis of transferring a set of strength to the special strength.

Problems that should be paid attention to in developing strength:

(1) load. Facts show that only by carrying out strength training under certain weight conditions can we increase our strength. Different loads used in strength training have different effects. Therefore, the load should be arranged reasonably according to different people in training.

(2) Excessive recycling. Exercise consumes a lot of energy and matter, and when exercise stops, catabolism is in a secondary position. Energy materials ... >>

Question 7: How to increase muscle strength? Having muscles is the basis of strength, but it does not mean that strength is great. It is generally believed that the definition of having muscles is obvious. There are several main muscle groups in the human body that often exert their strength (such as biceps brachii, deltoid muscle and pectoral muscle). ).。 . ) Give the following suggestions.

1, training explosive force

The arm muscles can practice inch fist, multi-angle hook and elbow stroke at ordinary times, and can recover quickly after hitting and attack again quickly. From the point of view of exercise, it is to exercise the coordination and exertion ability of deep muscles, so that exertion can give full play to the maximum potential of the original main muscles. Because the muscles you help coordinate can't provide good and continuous coordination for the main muscles, you feel that you have muscles but you can't do it.

In addition to sit-ups with correct abdomen, the muscles of the waist, abdomen and back can practice jumping, kicking and keeping abdominal breathing habits. You can also exercise the coordination ability between the muscles of the waist, abdomen and lower limbs. Strong coordination ability, strength can erupt, and the effect of strength will not be discounted because of the poor transmission ability of the intermediate muscles.

Leg muscles should be trained by kicking, low kicking and bouncing, so as to strengthen the elasticity and flexibility of muscles, make muscles reach the most comfortable telescopic reciprocating motion, and establish a memory bank (subconscious) of muscle reactions, so that you can slowly experience the process of strength growth and accumulate the enhancement of explosive power.

2. Coordination between work and rest and nutrition

I don't know what muscle weight your so-called self-feeling has. My self-definition is that it has obvious muscle contours and is not the main muscle group. All the muscle groups on the surface have a certain outline, that is, the so-called relative muscles (such as triceps brachii, back muscle, abdominal muscle, calf soleus muscle, etc. ), so keep it before 1 1 during the exercise. Eat more beef, chew slowly (amino acid absorption of synthetic muscle fibers), and adhere to the exercise plan (continuous exercise * * *, and establish the coordinated exercise ability of deep muscle groups and shallow muscle groups).

3. Other fitness methods

There is no only way, only the most suitable one. Dig the position of muscles through your favorite exercise, and you can improve the fitness methods of muscles in different positions through different exercises. Whether it is simple push-ups, sit-ups, pull-ups, or complex competitive sports such as martial arts, basketball, football and badminton. Everyone needs to exercise with thinking on the premise of persisting in exercise in order to be effective. Don't worry about your own strength, face your unlimited potential calmly, and let your persistence in sports bring you a surprise return. Come on! ! !

Question 8: How to increase physical strength? 14 the secret of increasing muscle mass:

Heavy weight, low frequency, multiple groups, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation between groups, more muscle training, eating protein after training, resting for 48 hours, rather light than false.

1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.

2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement to fully * * * muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.

3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.

4. Slow speed: slowly lift, then slowly put down, which is deeper for the muscles. Especially when putting down dumbbells, we should control the speed, do concession exercises and fully muscle. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.

5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To make the muscle mass increase rapidly, it is necessary to rest less and work hard. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else.

6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.

7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down.

8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted.

9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.

10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups.

1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.

12. Rest for 48 hours: local muscles >>

Question 9: How to improve a person's strength is determined by the number of muscle fibers controlled by neurons: the more muscle fibers controlled by neurons, the greater the strength; The less muscle fibers a neuron controls, the less strength it has.

If you want to increase the number of neurons that control muscle fibers, you must control neurons through exercise. Generally speaking, after exercise, as your muscles grow, your strength also increases.

Therefore, you can do more equipment exercise to promote strength growth.

Question 10: How to improve the strength quickly? Do barbell bench press properly to increase upper limb strength, and rely on barbell to do squat exercises to increase lower limb strength.