How to build strength?

In daily life, many people improve their strength through exercise. Especially those who have injured their arms, after recovery, want to improve their strength through exercise. However, one cannot become fat in one bite, and strength cannot be gained overnight through exercise; it is a long-term gradual process. So how can we build strength?

1. First of all, you have to eat more chicken, duck, fish, meat, vegetables and fruits. This is the premise!

2. Then cultivate and correct your living habits, drink more water, eat more fruits and vegetables, don't overeat, don't stay up all night, don't skip breakfast, don't smoke or drink, etc., because since you have chosen fitness, you have chosen an active and healthy lifestyle, so don't have those bad habits.

3. A complete fitness program should include eating (diet), exercise (training), and sleep (sleep). Exercise consists of three main parts: cardiopulmonary, strength, and flexibility. In view of this, the training plan is: start with 5-10 minutes of aerobic warm-up, end with 5-10 minutes of stretching and relaxation, and 40-50 minutes of strength training in the middle.

Strength training mainly includes: 1) Back: pull-ups (pull-downs in front of the neck);

2) Chest: Flat bench press (seated chest press);

3) Legs: barbell squat (Smith squat);

4) Shoulders: barbell press (dumbbell press);

5) Arms: barbell curl (dumbbell curl);

6) Abdomen: sit-ups (lying leg raises).

Training notes: Train 3 times a week, every other day, for about 1 hour each time, exercise the whole body, one movement for each part, the movements in brackets are reserved, 3 sets of one movement, 8-12 times per set, 2 minutes interval between movements, 30-60 seconds interval between sets, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. Gradually increasing the weight is necessary to allow the muscles to adapt and respond to training. Use freely adjustable weight machines for training. This allows the muscles to better respond to the resistance created by the machine. Because it allows more muscles to participate in the exercise. When performing the movement, whether lifting or lowering, you must control the movement so that you can concentrate your strength and avoid using leverage.

After the above introduction, we know how to exercise our strength. Therefore, in daily life, if we want to build strength, we must first pay attention to our diet and living habits, and exercise according to the exercise methods introduced above. But we must remind everyone that exercise should be done gradually, otherwise it will have side effects.