Muscle endurance lies in their resistance to physical exertion and fatigue. Very few are naturally enduring, this ability must be developed through long and hard training.
Instructions
Step 1
Perform jumping rope. This is one of the simplest endurance exercises and will help develop virtually all muscle groups. Try to perform jumps daily, gradually bringing their number to a hundred per minute or more.
Step 2
Ski in winter weather for at least an hour every day. Such walks have a beneficial effect on the respiratory system. The ability to breathe correctly is very important in any exercise.
Step 3
Take long runs. Try to run slowly. This exercise helps in building general endurance and strengthens the respiratory and cardiovascular systems. At the same time, it is recommended to drink less water in order to get used to the harsh conditions.
Step 4
Go swimming. It is also one of the most effective endurance activities for virtually all muscle groups.
Step 5
Walk in place or take long walks. Walking is a very important exercise at all stages of training. You can also get on and off the gym bench to the floor for a lot of reps. In between sets, train your abdominals or arm muscles.
Step 6
Do push-ups, squats, and pull-ups. These are some of the basic basic exercises for developing major muscle groups. Gradually increase the number of repetitions to the maximum.
Step 7
Consume more carbohydrates daily at the rate of at least 4 g per 1 kg of your own body weight. At the same time, cut the amount of protein and fat taken in half. Such a diet will give a large increase in muscle energy and endurance.
Step 8
Take vitamins and minerals. With severe loads on the muscles, it is imperative to consume calcium and magnesium in the ligament in order to strengthen the bones, joints and ligaments that can wear out. Eat more fruits and vegetables - natural energy drinks.
