If you want to increase muscle content and muscle strength, you can use this exercise method: increase the overall muscle content by strengthening the strength of different parts of the body. Adopt a diet policy aimed at strengthening muscles, or consider taking supplements to help you get stronger faster. Here are some introductions about how to start this work.

Methods 1: Use effective training strategies.

1, weightlifting training two or three times a week. Your goal is to increase muscle content and muscle strength, and training every day will be counterproductive. During the interval of training, your muscles need a chance to repair themselves. Without enough rest time, you can't achieve your ideal physical fitness.

When your physical fitness improves, you can even reduce more exercise, because you will need a long rest to repair large muscles.

When you don't do weightlifting training one day, you can still do other physical activities. Do aerobic exercise, such as running, swimming, cycling and even walking, to keep yourself in motion.

2. Make the training time shorter. There is no need to train for hours at a time-in fact, if you train for too long, you may damage your muscles and be forced to rest. Training should last for half an hour to an hour.

3. Train different muscle groups on different days. Instead of exercising the whole body every time, it is better to train your muscle groups in a scattered way, so that some parts of your body have time to rest and the rest can continue to exercise. Make a training plan and stick to it, so be careful not to overtrain a certain muscle group.

4. Exercise limit. Bodybuilders find that short-term intensive exercise can obtain better muscle content and strength than simple long-term exercise. "Exercise limit" means doing an exercise until you can't repeat it physically. In order for every muscle group of you to complete this training effectively, you need to use the appropriate weight lifting limit.

In order to find your own weight lifting limit, choose a weight that can be repeated 6-8 times before the muscles reach the limit. If you don't sweat too much or feel too tired after doing 10 times, you need to increase your weight. If you can't do 1-2 times, you will lose weight.

Trying to lift too much weight before you are strong enough will damage your muscles, which is also counterproductive. Start from the training limit of weightlifting and give your muscles time to increase strength. Soon you will find that the weight used is too simple for you; When this happens, increase the weight by 2 to 4.5 kilograms until you can only do it 6-8 times.

5. Use the correct training method. Another important aspect of gaining strength and muscle is to use the correct exercise method. If you don't do this, you will be at risk of muscle injury and you will not be able to train effectively. During the training, please remember the following instructions:

Stretch your arms and legs fully every time you lift weights. Unlike bent elbows and knees, fully stretching your arms and legs will make training more difficult.

You should use affirmative.