What should I do if I can’t improve my fitness strength? How to improve my fitness strength?

How to improve strength?

　　Some people are naturally very weak and cannot do it, resulting in poor training efficiency. Some people have been practicing for a long time, and their strength has reached a bottleneck and cannot improve their figure and physical fitness.

　　Strength is really a very important part that affects the effectiveness of training. How to effectively improve strength? 　　1. Continuous regular training

　　Study hard on a whim, and then waste it for several weeks. Naturally, don’t imagine that there will be effects accumulation. The accumulation is like building a house! You have to fall one layer after another to finally see the results!

　　Beginners can only get the results of training as long as they "routinely" training.

　　2 Improve muscle mass

　　Simple strength is proportional to the cross-sectional area of ​​the muscle, and the bigger the muscle will be. Strength. Enough muscle mass can also bring enough stability and control to protect the body from injury. (Expand strength requires additional exercises of body coordination speed and strength)

　　3. Nutritional supplements

　　　In particular, carbohydrates and protein intake can be especially increased. Carbohydrates converted into liver glycemic blood sugar can bring energy. A calorie intake must be more than 2,000 calories a day, and calorie supplements before training are also needed to make the energy full of energy every time you train. Protein can construct and restore the body, and the weight *1.5~2 (g) a day.

　　4. Increase weight

　　Cality supplements must be greater than calorie consumption, so that the body will have sufficient strength, and the weight and muscle mass will inevitably increase accordingly. Control it to about 0.5 kg a week to avoid adding too much fat. It is best to measure it every week Quantity INBODY control.

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5. Adjust the status of each time

　　Three or five times Just stay up late and drink but not eat enough. If your condition is so bad, don’t make progress! You must have regular work and rest, go to bed early and get up early and sleep for 8 hours, and have balanced nutrition and sufficient training.

　　6. Make records

　　Record the amount and weight intensity of each training. Treat this time, try to surpass the last record every time and force it out to continue to break through. Otherwise, you will have the spare energy every time you practice without the goal you want to break through. , naturally, after practicing for a long time, it will not improve. Method ~

　　7. Learn to control the body and strength

　　　　Focus on core stability. You should practice abdominal breathing and control the breath and strength of the body, so that you can learn strength to breathe, so that the body can emit 30% more strength.

　　8. Practice legs, squats, deadlifts, leg presses

　　Can strengthen and improve male hormones, enhance whole body strength, and increase training intensity, which can effectively grow muscles.

　　9. 5 (group) * 5 (second) Super strength and explosive training

　　Concentrate on compound movements! Only focus on bench press, shoulder push, barbell bending rowing, squats, deadlifts, use high weight and low-count training! It is recommended to try the 5*5 strength training method.

  (Note: Follow the fitness bar WeChat public platform, subscribe to the account search "Fitness Bar Network" or "Click to scan and follow")

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