And sit-ups
But pay attention to grouping.
Three groups every night
30 people in each group
The two projects are the same.
But pay attention to the interval in between.
And don't do it continuously.
The muscles trained in this way are integrated.
It has no effect at all.
Muscles are not permanent.
If you don't exercise for a long time
People get fat.
Muscles will also degenerate.
It will be harder to practice.
How to improve strength without making muscles bigger? In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a 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. You are talking about relative strength. Although the martial artist doesn't look muscular, he looks very powerful because he knows how to grasp the timing and position of his strength. This is a summary of experience and methods. Martial arts can strengthen the body at any time, but it mainly exercises the overall quality of the body, such as coordination and agility, and is not specialized in strength training like bodybuilders. If we don't consider the physiological differences such as "the type of muscle fiber", in fact, the strength of muscle is directly proportional to the area of muscle cross section!
How can you quickly make muscles bigger? How does your good friend make muscles bigger quickly? The first leg training day (high-intensity leg training is beneficial to hormone secretion) dumbbell squat 10- 15 (times) x3 group. 150m time 8 groups are very helpful for 100m running. Eight groups in 300m time are very helpful for 200m running. Then relax. On the second day, chest training dumbbell chest push 10 times x3 group dumbbell wide chest 10 times *3 group dumbbell flying bird 10 times *3 group. 20 push-ups, 3 groups, Back Training Dumbbell One-arm Rowing Day 3: 10RM (times) x3 Dumbbell Bending Leg Hard Pulling: 10 Dumbbell Bending Rowing: 10 *3 groups of sitting dumbbell lifting 10 (times) x3 Standing dumbbell side lifting 10. Kloc-0/0 times, the fifth and third group of external rotation dumbbell flexion 10 times * three groups of three-headed training days, one-arm dumbbell neck and back arm flexion 10 times (times). Three groups of narrow hold push-ups 10 times * three groups of sit-ups 30 times (times) x3 sit-ups 15 times * three groups 15 times from both ends * three groups.
Hope to adopt
How to exercise hand muscles to make hands stronger? This is finger movement. Do not believe, I am a muscular man:
Walking, the most common and common exercise, has also been tried to be transformed into walking in various postures, which is more conducive to health, illness and longevity ... These methods are unique, and finger fitness is effective and fashionable. You might as well try.
Rotate thumb
If you feel weak, try turning your thumb 360 degrees. When rotating, make sure that the tip of your thumb is as round as possible. You may feel uncomfortable at first, but after repeating it several times, your thumb will turn rhythmically and you will feel comfortable. Generally, rotate your thumb clockwise and counterclockwise for 1 ~ 2 minutes respectively.
Self-handshake
As a way of health care, the easiest way is to shake hands with yourself. The key is that the right thumb should consciously grasp the thenar of the left hand, and the left thumb should grasp the thenar of the right hand. Hold it tightly for 3 seconds, then spread your hands. Hug left and right 5 ~ 6 times.
Finger crossing
When you feel that your brain is slow and inattentive, you might as well twist your hands and fingers together. After crossing the thumb of one hand on the floor for a while, switch to the thumb of the other hand on the floor. Then point your fingertips at yourself and keep the inside of your wrist as close as possible. Repeat it several times.
Warm wind blows hands
Many people use hair dryers to dry their hair after washing their hair. If you use a hair dryer, it only takes 3 ~ 4 minutes, but the health care effect is great. Send warm air to your palm with a hair dryer. When you feel a little hot, take off the hair dryer and blow it near your palm. Repeat this for 6 ~ 7 times, so that the whole palm is touched by the warm wind from the hair dryer.
Spinning tennis
Hold the tennis ball with both hands, rotate slowly and forcefully, and the whole palm * * * passes through the tennis ball. You can also cross your fingers and hold the tennis ball for 3 seconds, then separate it and press it again. Repeat this many times.
And biceps, triceps and back muscles:
Do you suffer from lack of proper fitness exercise? Do you have a fitness method but you can't find a suitable venue? Try push-ups. It is a simple and effective fitness method. The standard practice is that people lean on the ground or on the mat, with their feet on the ground, their bodies straight and their hands slightly wider than their shoulders, and then bend and stretch their elbows with their arms to drive their bodies to fall together. The key is to keep your body straight all the time. When you fall, don't touch the ground except your hands and soles. Push-ups can especially increase the strength of upper limbs, shoulder straps and pectoralis major muscles. It can greatly promote the cardiovascular system and is a popular fitness activity. Male teenagers often practice push-ups can also increase the size of pectoralis major and deltoid muscles, which is conducive to the formation of a bodybuilding man with a wide upper part and a narrow lower part. Female teenagers often practice push-ups, which is beneficial to the development of * * * and the bodybuilding of the chest. Middle-aged people can maintain the strength of their upper limbs through regular practice. Old people can keep their youthful vitality as long as they can keep practicing.
1 movement frequency change: you can combine speed and speed, and do it quickly and then slowly several times during practice; You can also count regularly and calculate the number of movements per unit time; You can also simply count, and the practitioner will continue to do push-ups until he is exhausted. The change of frequency can better muscle growth. If you wear them, you won't feel tired during exercise. Practice push-ups step by step, from easy to difficult; Before doing it, fully shake and stretch the upper limbs to prevent muscle stiffness; In practice, we should explore the form of push-ups suitable for ourselves and control the exercise load reasonably.
2 changes in techniques and footwork-techniques can be divided into three forms: full palm support, fist support and finger support, and can be divided into three postures: fingertip forward, inward and outward. Full palm support means full palm support the ground; Boxing support is to support the ground in the form of clenched fists; Finger support is a method of supporting the ground with the first joint of the finger. Finger support requires a lot of strength and is the most difficult. The footwork can be divided into two forms: the two feet are close together and open, and can also be supported by the instep or arch respectively.
3 oblique posture change: high posture push-ups, when doing exercises, the practitioner's body and feet are low and his hands are high, and his hands and feet are not on the same level. This posture is suitable for beginners and people with little strength. Push-ups in the middle position, the feet and hands of the exerciser are on the same horizontal plane, suitable for the general exercise crowd. Low-profile push-ups, when practicing, the exerciser's body is high and low, and the feet can be placed on the low stool and the edge of the bed to support the ground, and the hands and feet are not in the same plane. This posture will press the weight of the whole body on the upper limbs, which requires a higher physical quality of the bodybuilder.
If you want to keep fit and have time or place, try it.
Of course, the ambush intensified. Sit-ups Morning exercises should also pay attention to:
Do you suffer from lack of proper fitness exercise? Do you have a fitness method but you can't find a suitable venue? Try push-ups. It is a simple and effective fitness method. The standard practice is that people lean on the ground or on the mat, with their feet on the ground, their bodies straight and their hands slightly wider than their shoulders, and then bend and stretch their elbows with their arms to drive their bodies to fall together. The key is to keep your body straight all the time. When you fall, don't touch the ground except your hands and soles. Push-ups can especially increase the strength of upper limbs, shoulder straps and pectoralis major muscles. It can greatly promote the cardiovascular system and is a popular fitness activity. Male teenagers often practice push-ups can also increase the size of pectoralis major and deltoid muscles, which is conducive to the formation of a bodybuilding man with a wide upper part and a narrow lower part. Female teenagers often practice push-ups, which is beneficial to the development of * * * and the bodybuilding of the chest. Middle-aged people can maintain the strength of their upper limbs through regular practice. Old people can keep their youthful vitality as long as they can keep practicing.
1 movement frequency change: you can combine speed and speed, and do it quickly and then slowly several times during practice; You can also count regularly and calculate the number of movements per unit time; You can also simply count, and the practitioner will continue to do push-ups until he is exhausted. The change of frequency can better muscle growth. If you wear them, you won't feel tired during exercise. Practice push-ups step by step, from easy to difficult; Before doing it, fully shake and stretch the upper limbs to prevent muscle stiffness; In practice, we should explore the form of push-ups suitable for ourselves and control the exercise load reasonably.
2 changes in techniques and footwork-techniques can be divided into three forms: full palm support, fist support and finger support, and can be divided into three postures: fingertip forward, inward and outward. Full palm support means full palm support the ground; Boxing support is to support the ground in the form of clenched fists; Finger support is a method of supporting the ground with the first joint of the finger. Finger support requires a lot of strength and is the most difficult. The footwork can be divided into two forms: the two feet are close together and open, and can also be supported by the instep or arch respectively.
3 oblique posture change: high posture push-ups, when doing exercises, the practitioner's body and feet are low and his hands are high, and his hands and feet are not on the same level. This posture is suitable for beginners and people with little strength. Push-ups in the middle position, the feet and hands of the exerciser are on the same horizontal plane, suitable for the general exercise crowd. Low-profile push-ups, when practicing, the exerciser's body is high and low, and the feet can be placed on the low stool and the edge of the bed to support the ground, and the hands and feet are not in the same plane. This posture will press the weight of the whole body on the upper limbs, which requires a higher physical quality of the bodybuilder.
If you want to keep fit and have time or place, try it.
Dumbbell exercise
Dumbbell is one of the important instruments in bodybuilding training. Like a hammer and chisel, it can sculpt every muscle of the body. As long as you have a pair of dumbbells and a bench, you can do all kinds of bodybuilding training at will.
First, the lower back: compared with barbells, lifting dumbbells can reduce the pressure on the spine. And it's more comfortable to do movements with dumbbells. If you use dumbbells to do straight leg hard pulling exercises, you can also effectively develop biceps femoris.
Second, the calf: standing, holding a dumbbell for one-legged heel lifting exercise, is better than training with a calf machine. You can also use the forefoot to step on the board, put the dumbbell on your knees, and carry out heel lifting exercises with one leg or both legs.
Third, the back: Compared with barbells, bending over and paddling with one or two dumbbells (paddling with one arm is safer for the lower back) can make the back muscles grow faster.
One-arm dumbbell rowing has always been a common back exercise for seven-time Olympic champions Li and Hani. Doing dumbbell bending and arm lifting exercises on the supine stool can not only exercise the serratus muscle in the chest, but also develop the muscle groups on both sides of the back.
Chest: On the supine bench, doing supine push, push-up and push-down with dumbbells is more beneficial to muscle growth than using barbells, because muscles can be expanded and deepened. You can also do multi-angle bird exercises with dumbbells to develop all parts of the chest muscles.
How to improve the strength of leg muscles quickly? I think you mainly practice the endurance and explosiveness of leg muscles. The movements of the instrument include barbell squats. After the squat, you should try your best to run about 30 meters immediately, and then stretch. Practice three groups. After that, you can do some unarmed exercises at home, such as leapfrog and leg lift. Good for you.
Adopt it
17 years old, want to increase the strength of arms, wrists, abdomen, etc., how to increase strength without special muscle training? There is still too little homework. If you have too much homework, you must turn your hand into a unicorn arm.
How does the sword soul quickly improve its strength? What you need is to spend money to upgrade weapons and panels, not to accumulate strength.
Is it true that by adding alcohol and water to muscles, they can quickly become bigger and stronger? The rhythm of death, intramuscular injection will not be of any use. It is ok to get bigger quickly, but it will also get smaller quickly. When alcohol and water are absorbed, they will return to their original state, and what is the difference between doing so and drinking?
How to improve strength and break through weight without increasing a lot of muscle 1?
The law of heavy weight and low frequency is not only effective for muscle training, but also effective for strength training, but the requirement for weight in strength training will be higher. Only when the intensity exceeds more than 2/3 of the maximum strength, or even higher, can muscle strength be effectively improved. Because low weight can't cause strong force on the central nervous system, it is suggested that the weight should be increased to more than 80% and the number of movements can be less than 5 times, and the training method is 5*5.
Step 2 reduce calorie intake
A basic requirement for gaining more muscle mass is to have extra calories. Therefore, extra nutrients are provided to the body to produce new muscle tissue. If "excess" does not exist, the body cannot absorb and assimilate into muscle tissue. Therefore, one of the most effective ways to develop muscle strength without getting bigger is to continuously control the total calorie intake. Don't consume less calories than maintaining weight, which will make the development of muscle strength more difficult. Maintaining a normal calorie intake or eating more should be able to achieve reasonable muscle strength growth. Even if you consume 100 calories or more every day, your weight gain will be quite slow, but these extra calories will bring quite good benefits to your recovery.
3. Extreme aerobic training
You should pay special attention to "aerobic". Because many people find that too much aerobic training will seriously affect the development of strength. You can do 1 or 20~30 minutes of moderate-intensity aerobic training twice a week, and do 1 intermittent aerobic training if possible. If you want to push your strength to the limit, try not to exceed this principle. Research shows that "endurance running or walking (long duration and low intensity) will weaken muscle strength and muscle growth".
4. Pay attention to the quality of training
Strength training does not need to spend a lot of time on training such as muscle building, nor does it need to use too many training modes to make muscles better. It only needs to cope with heavy training in its best condition. Generally speaking, it is recommended to train three times a week for heavy load strength training. Because high-intensity training usually produces excessive recovery every other day, if training is too frequent, it is difficult to achieve a good training state, and it is better to rest if training fails to reach intensity.
5. Action selection
Strength training is less than muscle training. We don't pay too much attention to single joint movements to deepen muscles, but adopt heavy multi-joint movements, such as squat, hard pull, bench press, rowing, farmer walking and other basic training movements. Only in this way can we mobilize more muscle groups in the body and make the central nervous system get greater * * *.
How to make muscles bigger quickly? Have you been exercising for a long time? Persistence is one, plus effective exercise methods! I like running, sit-ups and push-ups with my hands folded! etc ......