What are the methods of muscle strength training?

In our lives, muscle strength training is mainly achieved through exercise, but it requires you to persist in exercising every day to achieve it. Ways to increase muscle in our daily life include neck muscle exercises, push-ups, and abdominal muscle exercises. This is very helpful for you to build muscle and increase physical fitness. Let us now learn about the methods of muscle strength enhancement exercises.

1. Neck muscle exercises. Do the "bridge" exercise with neck support on a soft cushion in a supine or prone position for about 30 seconds per set. You can use both hands to push your chin up, let your chin resist downward, slowly push your head back, and use both hands to climb behind your head and pull it down, so that your head and neck bend forward, while your head tries its best to resist backward to strengthen your neck muscles. Repeat this method. Remember: a strong neck is a symbol of strength and resistance.

2. Push-up exercises. Students can choose any of the following push-up methods to practice (when practicing, the body should rise and fall like a straight stick):

1. Practice push-ups with your hands on the ground and shoulder-width apart. It can develop the muscle strength required for straight-line silicon steel techniques such as punching.

2. Practice push-ups with your hands on the ground and your elbows open outwards to a width twice that of your shoulders. This exercise develops the muscle strength needed for side-strike maneuvers.

3. This is a push-up exercise in which after the body goes down, you suddenly push your elbows to stand up, clap your hands in the air, and then land on the ground. This exercise can greatly develop the explosive strength and coordination of the arms. Some students may not be able to do it all at once, so they can practice this at a certain height when they first practice.

4. Triangle push-ups: push-ups with the fingertips of both hands touching the ground in front of the body. This exercise can effectively develop students' elbow strength.

5. Push-ups supported by fists and push-ups supported by five fingers (gradually transition to 4 fingers, 3 fingers, 2 fingers or even 1 finger as finger strength increases). These two exercises are designed to strengthen students' fist and finger skills at the same time. Those who lack finger strength can practice by simply using their fingers to support the body statically, and proceed step by step.

6. Cat-style body extension exercise - also known as the traditional Chinese iron ox plowing exercise. From the position of supporting your body with your hands on the ground, stretch your arms straight back and tilt your arms back and down, then bend your elbows, lower your head and up, and your body down, forward and up, stretching your spine as much as you can, then reverse along the original route and return to the position of tilting your arms, and repeat this process. This exercise is like a cat stretching, and can comprehensively exercise various related parts of the upper body such as the arms, shoulders, and back.

3. Push-up exercises. Lie on your back, support your body with your palms on an object that is a certain distance above the ground and do elbow flexion and extension exercises. This exercise can effectively develop the arm extension muscles - the triceps.

Regarding the muscle strength training methods introduced in this article, we recommend that you should strengthen exercise in your life to achieve them, and we should know the dietary issues of muscle strength training in our lives. If we want to increase muscle strength, the best way is through physical exercise, so push-ups and supine exercises are the most suitable for you.