To develop strength and speed faster in yourself, you need to go to the gym more often. Under the supervision of a trainer, the exercises will be performed more efficiently and without health risks. In the case when there is not enough time for going to the fitness room, then you can try to develop muscles at home. Consider exercises that come in handy in both places.
Instructions
Step 1
Use dumbbell squats to develop leg muscles. At home, you can use water bottles as dumbbells. Take a load sufficient for resistance in both hands and begin to slowly lower to the floor and rise again. Try to do the exercises slowly, so the muscles will contract better and the results from the actions will be felt faster.
Step 2
Exercise on the abdominal muscles. Lie on a firm surface and lift your head and neck up a few centimeters. Put your hands to your temples, raise your legs at an angle of 60 degrees. Then lower your head and neck. After a series of such exercises, increase the incline of the degree of the legs - 75, 90, 120.
Step 3
Use weighted elbow flexion exercises to develop your biceps. Do this exercise in several approaches. Stand up so that you do not interfere with anyone, take a load in each hand and, squeezing your hand at the elbow, lift the load to your face. First with one hand, then with the other.
Step 4
Use shuttle running to develop speed. You can also take part in urban competitions in a race of 10 kilometers or more. The longer the length of the run, the more effectively you will develop a system of correct breathing for yourself, you will become wisely save energy and develop such a quality as endurance.
Step 5
You should not immediately load your body with hard training, otherwise you can undermine your health. Consult with trainers and do a little exercise every day, constantly adding variety to them so that muscles and joints do not wear out from the same loads.
