Belly in ~ swing back and forth slightly, and when swinging up, the arm begins to pull up hard.
In this way, it helps to push up with the swing force.
But if the examiner is strict, try to keep it as small as possible so as not to be a goof.
How much you weigh, how tall you are,
I suggest you practice with dumbbells for ten days every day.
Increase muscle strength and cooperate with leisure. You can definitely get together.
Use explosive force, don't hang the bar for a long time after putting it on,
You're not fat either. Why can't you get on?
The main source of pull-ups is biceps brachii. After ten days of practice, you are sure to get up there.
Question 2: How to improve your strength quickly? I don't know if there are conditions in your family. If conditions permit, you can use fitness training equipment. If there are no conditions, you can use a few simple but most practical exercises:
One: It is better to use static strength training to improve arm strength, instead of using equipment, such as stopping for three seconds when the body drops to the upper arm parallel to the ground when doing push-ups.
Two: If you practice waist strength, you can use sit-ups, which are very effective.
Three: practicing leg strength can do sports similar to take-off, such as leapfrog.
If you really don't want to be bullied, one can't be timid. No matter how powerful a person is, it is useless. If someone calls more than a dozen people, can one person win? But as long as you are not afraid of things, if someone bullies you, fight him. As long as you can't kill you, you will have a chance to kill his psychology, always hinting at yourself like this. You will change. Remember, don't be afraid of things so that you won't be bullied.
Question 3: How to increase your strength! Hehe, I've been there before! I was weak in my freshman year, then I practiced for two months (one week 1 time), and I had few opponents in my sophomore year.
Strength is divided into: 1, absolute strength 2, explosive force 3 and endurance. Explosive power plays the most critical role in the struggle, and absolute strength is the foundation of explosive power! So practice absolute strength and explosiveness!
First of all, strength is directly proportional to the cross-sectional area of muscle:
14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.
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 did not thicken obviously, but they were hungry in strength, speed and endurance. At 30RM load, the number of capillaries in muscle increased, and the endurance was improved, but the strength and speed were not obviously improved. 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 you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote muscles in all other parts ... >>
Question 4: How to gain strength quickly? 14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.
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 muscles are saturated, the saturation should be felt by yourself, and the degree criteria are: acid, swelling, numbness, tightness, fullness and swelling, and the appearance of muscles is obviously thick.
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 rule is sometimes contradictory to constant 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 below 1 minute is called high density. To make the muscle mass increase rapidly, it is necessary to rest less and work hard. The number of groups 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, and don't let the muscles relax at the beginning or end of the action (don't be locked), always reaching complete exhaustion.
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: 3 days after training >>
Question 5: How to improve strength quickly 1) Upper limb strength
The upper limb strength of fighting should focus on developing and improving the strength and speed of hitting the ball, so as to make the punch fierce and pose a threat to the opponent.
Upper limb strength training is mainly to develop the muscle strength of wrist, forearm and arm shoulder (upper cup).
1. Common training methods:
(1) Dumbbell exercises
The dumbbell pushes the dumbbell body forward and lifts horizontally.
Dumbbells are raised horizontally in front of dumbbells.
Dumbbell chest expansion dumbbell two arms exchange swing
Dumbbell side lift dumbbell forearm flexion and extension
Dumbbell body forearm exchange push dumbbell arm left and right.
(2) unarmed practice
* Wall handstand * Wall hand vertical arm flexion and extension
Push-ups, push-ups and high-fives.
Finger supine support
(3) Practice in pairs
A. Pull: When two people stand face to face, their legs are separated back and forth, and the same side feet touch each other, and the same side hands hold each other, and both hands pull each other hard at the same time, and one foot leaves the ground as a failure.
B. Resistance to arm flexion and extension: Two people stand face to face with their fingers crossed and clenched, and do resistance to arm flexion and extension exercises for 20 to 30 times. None of them should leave the ground during practice.
C. Trolley: The practitioner leans forward, and his partner holds his feet, lifts his body, and does fast crawling exercises with his hands on his back, or climbs stairs.
(4) rib exercises
Hold the ribs, bend and stretch your arms, and lift them to the side.
Push the horizontal static support forward and backward.
(5) sandbag ball and solid ball practice
Throw forward with one hand, and throw forward with one hand (both hands).
Push the ball sideways with one hand and throw it backwards with two hands.
Throw the ball forward with one hand on the shoulder and sideways with both hands.
(6) Barbell practice
One-handed lift, stand, push, ring, lift.
Push the neck obliquely upward, and then push the straight arm upward.
Forward cross lift, sit push, bench push.
Lift the barbell, rotate the barbell bar, and stretch your chest and lie prone.
Chest expansion: hold a barbell piece in each hand and straighten your arms to expand your chest.
(2) Lower limb strength
The characteristic of lower limb movements is the conversion footwork of front, back, left and right. Therefore, strengthening the strength training of lower limbs can lay a good foundation for fast moving gait.
Lower limb strength training is mainly to develop hips (pelvis), legs (calves) and feet (ankles).
1. Common training methods:
(1) freehand exercise
Static half squat
Squat down on one leg
Squat up
One-legged jump
Vertical jump
Buckling jump
lateral jump
Jump forward
Standing triple jump and multi-jump
Frog jump
Jump and tuck
Jump up and turn around.
(2) Practice in pairs
Asking people to jump
Leg strength confrontation
Jumping on one leg with handle
Cross lunge exchange jump
Hanging elbow jump
vaulting horse
(3) sandbag ball and solid ball practice
Lie on your stomach, put the ball between your feet, and then swing up.
Prone, spherical legs bend and stretch
Throw the ball up with your feet.
Throw the ball forward with both feet
Throw the ball behind your feet.
Throw the ball sideways with both feet
Squat forward and put the ball between your legs.
Jump sandbag ball, solid ball
(4) Barbell practice
Shoulder barbells lift heels.
Squat down with a barbell on your shoulder.
Shoulder barbells and squats
Shoulder lift barbell, lunge and leg jump.
Shoulder barbell, squat.
Shoulder barbell, jump from left to right
Shoulder barbell, jump back and forth and left and right.
Shoulder barbells and lunges
Carry a barbell on your shoulder and step up the steps.
2. Commonly used lower limb special strength training methods:
(1) lunge jump. If a large range of movements is required, push it up hard; If the action range is small, the action frequency should be fast.
(2) Step forward, backward, left and right. It is required to push the ground quickly and follow the hips when changing directions.
(3) Squat forward and run backward. Both legs are required to cooperate and coordinate, and the hind legs are raised at high frequency.
(4) Step down and move left and right. Require quick left and right start.
(5) lunge and push back. It requires moderate speed to complete the action, and the rhythm is obvious.
(6) Bend your knees and pedal around. The heel is required to be lifted and completed at a medium speed.
(7) Squat forward, backward, left and right lunges. When it is necessary to change direction, the hip movements should be obvious.
(8) bunker practice. The above exercise method can be carried out in the bunker.
(9) weight-bearing exercises. The above exercise method can be carried out by wearing sand clothes and tying sandbags on your legs.
(3) Strength of trunk muscles (abdominal and back muscles)
The general training methods and special training methods of trunk muscles (abdominal and back muscles) are basically the same. Commonly used methods are:
(1) freehand exercise
sit-up
Lift your legs.
Lie on your back with your ends up.
Supine stretching
Prone flexion
Sit-ups and turns
Prone, bend and rotate backwards.
(2) rib exercises
Back hanging, vertical leg lifting
Hang your back, bend your legs, and lift your legs
Back-hanging side leg lift
Back-hanging leg lifting ring
(3) Sand vest and sand leg protection exercises
Back flexion and extension rotation
Lateral buckling
Horsehead supine leg lift
Inclined sit-ups
Lift the legs on your stomach.
Lie on your back with your ends up.
......& gt& gt
Question 6: How can we gain strength quickly? It depends on whether you practice the strength of your whole hand. Still have to practice the strength of a single part, such as just practicing the forearm.
I'll talk about practicing the strength of a single part, such as the forearm. You can lift a stool horizontally and then move your forearm. This is a single joint exercise. Try not to move your upper arm, but turn your forearm. Another way is to do relative strength exercises, such as holding the tree in your hand without shaking your body, and pulling it once and for all. Although you can't pull it, you will work hard! Hai 2: Then talk about the practice of the whole hand and the correct contact strength. Push-ups are best recommended. Some people say that the slower the speed, the better. I don't think so. Slow speed is very effective, but it is muscle training, mainly muscle training. (Of course, it doesn't mean that it has no effect on power! ), and we B-BOY practice strength. I don't think stretching muscles one after another looks good. Hehe, we mainly practice explosive power, not our own strength! ! ! So it will be better to accelerate! It is more appropriate to practice 5-8 groups a day! How many people are in each group? It's up to you, for example, if you can do 20 at a time, then this is a group! The interval between each group should not be too long, about 3 minutes, just exercise!
Finally, we forgot one important thing! It's diet!
Eat something high in protein after practice, lean meat! Bean products! Eat tofu every day (don't get me wrong, hehe). This is also a must!
Both boxers and bodybuilders have beef in their recipes. It is said that Bruce Lee eats a certain amount of raw beef every day. Beef is rich in sarcosine. The content of sarcosine in beef is higher than any other food, which makes it particularly effective for muscle growth and strength enhancement.
Question 7: 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 8: How to exercise for a long time? If you really want to exercise better and get a tall, powerful, well-proportioned, graceful figure and physique, according to my personal successful experience, I suggest you also adopt the following overall physical exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need to be mentally similar, you must pursue form. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (this can exercise your body and improve your vital capacity and confidence), and do more exercise every day, such as jumping in place, running up and running up (which can effectively promote your body to grow taller). Hang more horizontal bars and parallel bars if possible (it is best to meet or exceed the physical training standards of high school);
The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time.
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, for dinner: first of all, it is best to eat some pasta (steamed bread, bread, noodles, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars and parallel bars, or do handstands, push-ups and sit-ups at home, and exercise until your body is hot, and then increase the amount of exercise after you get used to it. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and simple routines of physical exercise, and then carry out specific exercise and implementation.
The above items also apply to gyms. But perseverance is the most important thing.
Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, within three to five years, you will certainly train yourself to be tall, strong, capable, handsome, temperamental, personable and general, and beautiful men like to be sought after around.
Wish you success!
Question 9: 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 10: Now, how can we increase our strength quickly? A method of rapidly improving strength
First, upper limb strength
The upper limb strength of fighting should focus on developing and improving the strength and speed of hitting the ball, so as to make the punch fierce and pose a threat to the opponent.
Upper limb strength training is mainly to develop the muscle strength of wrist, forearm and arm shoulder (upper cup).
Common training methods:
(1) Dumbbell exercises
Dumbbell push, dumbbell forward lift, dumbbell forward lift, dumbbell prone side lift, dumbbell chest expansion, dumbbell arm exchange swing, dumbbell side lift, dumbbell forearm flexion and extension, dumbbell forearm exchange push, dumbbell arm surround.
(2) unarmed practice
Wall handstand, wall arm flexion and extension, push-ups, push-ups, high-five, finger rest, sit-ups.
(3) Practice in pairs
A. Pull: When two people stand face to face, their legs are separated back and forth, and the same side feet touch each other, and the same side hands hold each other, and both hands pull each other hard at the same time, and one foot leaves the ground as a failure.
B. Resistance to arm flexion and extension: Two people stand face to face with their fingers crossed and clenched, and do resistance to arm flexion and extension exercises for 20 to 30 times. None of them should leave the ground during practice.
C. Trolley: The practitioner leans forward, and his partner holds his feet, lifts his body, and does fast crawling exercises with his hands on his back, or climbs stairs.
(4) rib exercises
Hold the rib with your arms bent and stretched, lift it sideways, push it backwards, and support it horizontally.
(5) sandbag ball and solid ball practice
One-handed forward throw, one-handed (two-handed) forward throw, one-handed side throw, two-handed back throw, one-handed shoulder front throw and two-handed side throw.
(6) Barbell practice
One-handed lift, standing lift, bell lift, oblique lift, neck back lift, straight arm lift, front cross lift, sitting lift, lying lift, barbell lift, rotating barbell bar, prone chest expansion.
Chest expansion: hold a barbell piece in each hand and straighten your arms to expand your chest.
Second, the strength of lower limbs
The characteristic of lower limb movements is the conversion footwork of front, back, left and right. Therefore, strengthening the strength training of lower limbs can lay a good foundation for fast moving gait.
Lower limb strength training is mainly to develop hips (pelvis), legs (calves) and feet (ankles).
1, common training methods:
(1) freehand exercise
Static semi-squat, one-legged squat, squat, one-legged jump, vertical jump, flexion jump, side jump, standing jump, standing triple jump, multi-stage jump, frog jump, jumping up and tuck, jumping up and turning around.
(2) Practice in pairs
Manned jump, calf strength confrontation, hand-in-hand one-leg jump, side lunge exchange jump, elbow jump, vault.
(3) sandbag ball and solid ball practice
Swing with both feet in prone position, bend and stretch with both feet in prone position, throw with both feet on the ball, throw with both feet on the ball before, throw with both feet on the ball after, throw with both feet on the side, squat down with both feet on the ball, jump forward, jump sandbags and solid balls.
(4) Barbell practice
Shoulder barbell lift heel, shoulder barbell squat, shoulder barbell squat, shoulder barbell lunge jump, shoulder barbell squat jump, shoulder barbell side jump, shoulder barbell front, back, left and right jump, shoulder barbell lunge, shoulder barbell step up the steps.
(5) lunges and cross jumps
If a large range of movements is required, push it up hard; If the action range is small, the action frequency should be fast.
(6) Step forward, backward, left and right.
It is required to push the ground quickly and follow the hips when changing directions.
(7) Take a step forward and squat down, then run back.
Both legs are required to cooperate and coordinate, and the hind legs are raised at high frequency.
(8) Step down and move left and right.
Require quick left and right start.
(9) lunge and lunge.
It requires moderate speed to complete the action, and the rhythm is obvious.
(10) Bend your knees and kick left and right.
The heel is required to be lifted and completed at a medium speed.
(1 1) Squat forward, backward, left and right lunges.
When it is necessary to change direction, the hip movements should be obvious.
(12) bunker practice
The above exercise method can be carried out in the bunker.
(13) weight training
The above exercise method can be carried out by wearing sand clothes and tying sandbags on your legs.
Third, the strength of trunk muscle groups (abdominal and back muscles)
The general training methods and special training methods of trunk muscles (abdominal and back muscles) are basically the same. Commonly used methods are:
(1) freehand exercise
Sit-ups, sit-ups and leg lifts, sit-ups with two heads up, sit-ups stretching, sit-ups forward bending, sit-ups rotation and sit-ups forward bending rotation.
(2) rib exercises
Lift the leg vertically by hanging on the back, bend the leg by hanging on the back, lift the leg sideways by hanging on the back, and lift the leg by hanging around the back.
(3) Sand vest and sand leg protection exercises
Back flexion and extension rotation, side bending horse head supine leg lift, inclined plate sit-ups, prone leg lift, supine double-up.
(4) Static abdominal muscles and back muscles >>