How to increase muscle strength?

If a girl is thin, then everyone will say that she is slender. However, if a man is thin, he will often be considered as lacking masculinity. Therefore, many boys feel very troubled because of their thin figure and want to have a strong body. So, how can they exercise their muscles?

Arrange exercise properly

The arrangement of exercise volume is one of the important links in scientific exercise. Practice has shown that thin people should do aerobic exercise with a moderate intensity (heart rate between 130 and 160 beats per minute), and the weight of the equipment should be moderate (50% to 80% of maximum muscle strength). The schedule can be to practice 3 times a week (once every other day), each time for 1 to 1.5 hours. Practice 8 to 10 movements each time, and do 3 to 4 sets of each movement. The method is to contract quickly, pause slightly, and then stretch slowly. Do a set of movements continuously for about 60 seconds, with a rest period of 20 to 60 seconds between sets, and a rest period of 1 to 2 minutes between each movement. In general, each set should be able to complete 8 to 15 times continuously. If the number of times per set does not reach 8 times, the weight can be reduced appropriately. The last two movements, which must be completed with all strength, stimulate the muscle tissue more deeply, and the "super recovery" is obvious, resulting in excellent training effects.

be safe

Bodybuilding equipment has a certain weight. Not only should you do warm-up and cool-down exercises before and after exercise, but you should also pay attention to check whether the equipment is installed firmly to prevent accidents. When exercising, pay attention to whether the weight is appropriate and never do exercises that are beyond your ability. When using heavy equipment such as barbells, someone should be there to protect you. It is best to exercise with friends so that you can encourage, help and protect each other.

Lay the foundation

It is best for those who are thin to attend bodybuilding training classes during the initial training stage (2 to 3 months) so as to master the movement techniques correctly and systematically and improve their physical fitness in an all-round way. Special attention should be paid to the training of muscle strength and endurance, gradually improving the body's adaptability and laying a good foundation.

Some people are naturally thin and cannot gain weight no matter what they eat. Such people can exercise according to the methods mentioned above by the editor. The vitality given by people who exercise regularly will make you particularly attractive. I hope that the editor’s detailed introduction will be helpful to you. The editor requires you to pay more attention to your diet in normal times and pay attention to nutritional balance.