If you want to become physically strong, no matter why you need it - be it sports or just for yourself - consider the right strength program consisting of physical activity.
Necessary
- - weights
- - dumbbells
- - bar
Instructions
Step 1
Use kettlebells, barbells and dumbbells for training
The so-called free weights are the best helpers in the accumulation of physical strength. They are better than any simulators, since they activate the maximum number of muscle fibers, and this has earned them the title of the most effective. It is important to do exercises with dumbbells, barbells and kettlebells in the greatest amplitude. This is due to the fact that the greatest stretch of muscle fibers provides the maximum gain during their recovery.
Step 2
Do basic exercises
In order for you to add strength not in one particular place, but in all parts of the body, it is best to use those exercises that are designed for a large number of muscle groups. For example, this is a pull-up or squat, when there is a load not only on the arms or legs, but also on the back, neck, buttocks and other muscles. At the same time, the usual deadlift, say, for the biceps, is not the most suitable exercise.
Step 3
Don't overdo it with repetitions.
Do a small number of repetitions, optimal - about five, but each of them should "squeeze" you to the drop. A small number of repetitions only develops endurance, but does not in any way affect the accumulation of physical strength.
Step 4
Increase the number of approaches
Depending on the number of repetitions, the number of approaches can vary from five to twelve. Maybe more in the case of initially good physical fitness. Increase your sets gradually. If you feel that you are much less tired, this is a sure sign that you have become stronger and you can increase the load.
Step 5
Don't forget to rest
For best results, rest as much as possible between sets. The optimal will be 10-15 minute breaks, during which you can fully restore breathing, replenish the body with fluid and prepare for the next exercise. Do not think that the more you exhaust yourself, the stronger you become. Exhaustion does not affect physical strength in any way, but the difference from the number of exercises done. With enough rest, you can complete more sets and achieve the best results.
Step 6
Do not hurry
When you are lifting a heavy load, do not rush to lower it. You should do this as slowly as possible, thereby increasing the load. In this way, the muscles will tighten more, resisting the force of gravity. Pay close attention to the pace at which you exercise. Do not sharply relax your arms when lowering the barbell or kettlebell - do it smoothly and carefully.
Step 7
Exercise often
The more often you train, the faster you will reach your goal.
