What is extreme strength training? Many boys like to go to fitness to increase their strength. Strength training can help us build muscles and produce more growth hormone, which is also one of the necessary exercises for people who lose weight. So what is extreme strength training?

What is extreme strength training? 1 the first item: half squat jump.

1. At the beginning, squat down to the position of 1/4 and 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! ! !

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.

2. Lift your toes to the highest point.

3. Put it down slowly and finish it again. . Finish with your feet and complete a group.

Item 3: Steps

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

2. Jump hard, change your feet in the air, and then put them on the chair.

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

Item 4: vertical jump

1, feet straight, shoulder width, knees "locked".

2. jump and bend your feet with only your calves? B. try not to bend your knees. . .

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

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

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.

Item 6: Squats and jumps.

This is only practiced on Wednesday.

1, standing with a basketball on his chest.

2, squat (semi-squat), look forward, the back is straight, the toes are raised, and the thighs are kept at 90 degrees.

3, jump to 8- 13cm, be sure to keep the posture of the second step.

4. Land and finish it.

5. If you want to jump at 15,1-kloc-0/4 should jump at 8- 13cm, 15 should try your best to jump.

Well, in the above text, I have clearly said a lot of training methods for extreme strength. Friends who want to improve their strength may wish to try these methods I mentioned. Extreme sports can really have a certain effect. Of course, the training process of these forces may be particularly painful and difficult, but once they persist, they will gain something.

What is extreme strength training? 2. Four benefits of strength training

1, stronger bones

With the increase of age, especially in women, the decline of growth hormone level brings not only the loss of muscle tissue, but also the loss of bone. Strength training can prevent osteoporosis and improve bone density. Thus, the movable injury of bones and joints can be avoided.

2, improve the image

Many studies have proved the connection between strength training and body image. For example, recruit a group of female college students and divide them into two groups. One group carries out strength training and the other group does not. The results show that women who do strength training feel better about their body image than women who don't.

3. Increase lean body mass and reduce body fat.

When lean body mass (muscle) increases, the resting metabolic rate of the body will also increase. This means that when you gain muscle, even when you are lying down, you can burn more calories than those who have less muscle content than you.

4. It can relieve depressive symptoms.

The analysis report of a meta-analysis study (***33 studies, 1 900 subjects) published in Journal of American Medical Association confirmed that strength training can not only enhance physical strength, but also improve anxiety, depression, decreased interest in activities and sense of self-worth. Therefore, strength training has a positive effect on relieving depressive symptoms.

Second, different types of strength training.

Muscle endurance training

Muscle endurance training is the ability of muscle to work for a long time, that is, the ability to resist fatigue. The training method is a multi-time, small group and lightweight training method. For example, use 10 kg dumbbells to do 15~20 times *2~3 groups of bench presses.

Cyclic training

Cyclic training refers to completing a series of planned movements one by one, taking a rest after completing the last movement, and then starting training from the beginning. Action design should be carried out according to different parts, such as from the action of upper limbs to the training of lower limbs, so that the newly trained muscles can get a full rest in the circulation.

Muscle hypertrophy training

Muscle hypertrophy training is also muscle strengthening training, which is a training method to increase muscle circumference. Its training method is just the opposite of muscle endurance training. It is a low frequency, multi-group and heavy way. Commonly used by general fitness athletes and bodybuilders.

Extreme strength training

The training method of developing ultimate strength by repeating a single ultimate load. If you have established enough muscle endurance and basic movements, you can start this kind of training. This method is not commonly used or described.

Explosive force training

Explosive power refers to the greatest work done in a short time, and it is a physical quality that combines strength and speed. For example, the moment you go up the stairs, the moment you squat down and stand up, you need explosive power. In addition, some events, such as sprinting and swimming, need to improve their performance by improving their explosive power.