What are the methods of strength training?

As people's living standards continue to improve, physical health is increasingly valued by people, and everyone has begun to pay attention to fitness. The increasing number of fitness institutions is evidence of this. Everyone hopes to be strong and powerful, able to carry things on their shoulders and hands. Male friends all hope to have strong pectoral muscles. So, how can you improve your strength? What are the methods of strength training?

1. Forearm strength: Hold dumbbells with both hands and let them hang naturally at your waist. Raise your arms forward to shoulder height, then lower them to waist level. Pay attention to keeping the movements at a constant speed, do not use any force from your body, just rely on the strength of your forearms. 10 to 15 times per set, 3 to 4 sets.

Push-up exercise requirements: Place your hands close to your abdomen, keep your body in one plane, support yourself quickly up and slowly down, and don't bend your waist. Do 10-20 times per set.

Requirements for standing push-ups: When doing push-ups, the body should not touch the ground. Stand up while tightening the abdomen. Other requirements are the same as push-ups. Do 10-20 times per set.

Requirements for dumbbell lifting exercises: Stand naturally with your feet, upper body upright, chest and head up, bend your arms, raise them quickly and lower them slowly. Open your shoulders when falling, 30-40 times per set (weight of your choice).

Dumbbell chest expansion exercise requirements: Stand naturally with your feet, upper body upright, arms raised horizontally to expand the chest, do not shake the body back and forth, 10-20 times per set (weight of your choice)

2. Abdominal muscle strength: Do sit-ups without relying on external force, that is, do not put weights on your legs, and place your hands behind your head (you can also hold weights in your hands and place them in front of your chest). Pay attention to the standard movements and use your abdominal muscles to drive your body. 25 to 30 times per set, about 3 sets.

3. Chest muscle strength: mainly doing standard push-ups. If you have trouble doing push-ups, try kneeling push-ups. The hands can be placed in the front, back, outside, or inside positions. 15 to 20 in each group, about 3 groups.

4. Thigh strength: mainly squats and squat jumps, can bear weight. This should be done according to your physical condition.

5. Calf strength: mainly skipping rope, which can enhance ankle strength. This also depends on your physical condition.

Everyone wants to be strong, as if having muscles makes them feel more secure. Female friends also hope that their boyfriends can be lean and strong, looking thin when dressed but having muscles when undressed, so let's all try the above strength training together. Because the intensity of the exercise is relatively high, it is best to supplement more protein, drink some milk and eat beef.