How to make yourself strong? In today's life, many men will do all kinds of sports to make themselves look strong. If they want to be strong, they need to master some exercise methods. Here's how to make yourself stronger!
How to make yourself strong 1 strength action 1: free squat.
Here we emphasize that the squats referred to here are free squats, not Smith squats, because free squats can better test the coordination of the human body and the absolute strength of our body.
When doing squats, we should remind everyone that the center of gravity must fall on the center of our body and the center of our feet. Many people stand on tiptoe when doing squats. This is the unstable center of gravity, which needs more practice to improve.
The second point is to keep the upper body upright. Although there is a kind of low-bar squat, our upper body will be very inclined, but we advocate ordinary people and non-professional exercisers to use high-bar squat, which will straighten our bodies and increase the weight of our spine center, so that we can squat more safely and easily.
Strength action 2: barbell hard pull
Hard pulling is also a common action, but many people are afraid of hard pulling to our waist. In fact, this is not the case when the posture is mastered. This requires us to keep the upper and lower backs straight from preparation to pulling, especially the waist. If the waist bends when pulling hard, the damage to the lumbar spine is very great, so I suggest that you would rather start training with a small weight than challenge a big weight rashly.
Another point is that there is another common problem in hard pulling, that is, we can pull it up, but we can't hold the barbell, which is a sign of insufficient grip strength. Then we can improve it by rubbing magnesium powder, wearing a power belt or using a positive and negative grip.
Strength action 3: barbell bench press
Bench press is the golden movement of upper limb training, which can exercise our pectoralis major, triceps brachii and deltoid muscles. Everyone says that a person with strong bench press has no weakness in upper limbs, which can also reflect the requirements of bench press for upper limb strength. This kind of compound exercise is what we need to do more.
In bench press, in addition to arching the waist and locking the scapula, you need to find a suitable grip distance. Many people have strong arms, so it's easier to hold them narrowly. Many people have strong breasts, so it's easier to hold them wide.
Strength action 4: barbell rowing
In addition to the first three world-recognized strength movements, we also recommend you to do barbell rowing, because this movement is also a compound movement, which can also exercise our back muscles, hip muscles and our core strength.
If you want to be strong, you must specialize in these four movements, but one thing to remind everyone is that you must pay attention to safety. Although everyone wants to lift heavier weights, you should take your time and make progress step by step in order to achieve final success!
How to make yourself strong? 1. Run often.
Running is very effective in shaping the overall body shape. It can not only make us healthier, but also make us have a good figure. It is a good choice for men who want to keep fit. Keep running 3-5 kilometers every day, so that you have a strong body.
Second, swim regularly.
People who swim often will be strong. Swimming can increase people's resistance, at the same time, it can also make people strong, especially for the muscle building of the upper body, which can be seen from some professional swimming exercises.
Third, often go to the gym to exercise.
If you want to be strong, professional training is essential. Therefore, you need to ask professionals for guidance, and the gym will be the best choice. There are professional coaches here, and you can also find like-minded people to communicate with each other here.
Fourth, the correct nutrition collocation.
It is impossible to exercise without nutritional supplements. You must have your own nutrition plan and replenish nutrition in time. For athletes, beef, chicken, eggs and milk are all good choices. But remember to exercise for 30 minutes before eating.
Five, adequate sleep
If you want to grow muscles, you must have a good rest. Sleep is undoubtedly the best rest. You should get at least 8 hours of sleep every day, and don't stay up late every day. Because the growth of the human body is carried out in sleep, sleep is extremely important, so we must ensure sleep.
6. Don't drink or smoke.
Drinking and smoking are very harmful to your health. If you want to be strong, you must stay away from them. Whether it is tobacco or alcohol, it will stimulate the body, weaken the body function and disturb your metabolism. In particular, smoking will seriously damage your lungs and reduce your exercise ability.
Seven, develop the habit of exercise.
If you want to be strong, you must get into the habit of exercising and keep exercising regularly, because exercising muscles and having a strong body is not a matter of one or two days, but a long-term problem. So you should have your own exercise plan and get into the habit of exercising.