How to increase strength?
Many novice athletes are interested to learn how to increase physical strength in a short time and what special exercises exist for this. It turns out that it is quite possible with the help of simple techniques to significantly improve your physical fitness and perform more difficult strength exercises.
How to increase strength: tips
- It is noticed that one or another color can affect a person. So, it is proved that the red color increases the efficiency of the athlete training in the athletic hall. To do this, it is necessary to select a training suit of bright red color, which especially helps with the bench press. This shade stimulates the working motility of the body. By the way, champions of different levels in weightlifting often appear in the scarlet color tights.
- Those who wish only to increase muscle strength so that they acquire relief, it is necessary to train intensively. To do this, you need to perform exercises not with great weight, but with one that is 75-80% of the maximum possible. Thus, it will be possible to perform from 6 to 10 repetitions.It is necessary to do exercises until there is a tremor of muscles. The more approaches are performed, the more glycogen will be processed in the muscles. However, after each performed series of movements, it is necessary to give the body a rest in order not to deplete the muscles and not to provoke breaks in the muscle tissue.
- Significantly increase your strength can also be due to proper nutrition. In addition to filling the minimum needs of the body, it is necessary to supply more calories than it consumes per day. The amount of protein should exceed the amount of unsaturated fatty acids. Thus, it is optimal for an athlete's body to consume daily at least 3 grams of protein and at least 5 grams of carbohydrates per kilogram of body weight. Foods in the diet should be natural and fresh.
- In order to increase the strength of the hands, like professional boxers, among other things, you will also need to rest properly. It is necessary to properly plan the time intervals for the rest of the overworked muscles. Be sure to rest not only between the approaches in the exercises, but also properly organize your daily routine.In order for the muscles to become stronger and have time to recover after workouts, the number of hours allocated per day for sleep should be at least 8. In addition, at night, hormones that make the body stronger, namely, androgens (testosterone, etc.) function. Without proper sleep, the body will not be able to relax enough and recuperate for subsequent workouts, which means that building muscle will be more difficult. In addition to a night's sleep, you can also relax for 1.5-2 hours during the day.
The golden rule: do not exercise outside the gym
If an athlete directs all his strength to increase muscle strength in the gym, this does not mean that you need to use any opportunity outside the gym to get even more pumped up. Experienced coaches advise not to dissipate their energy and not to consume calories outside the walls of the hall, because at this time plastic and nutrients are burned for nothing, and they should be aimed at building muscles.
If physical work is still unavoidable (for example, a man outside the gym works as a builder or a loader, and his duties are associated with weightlifting), then so that extra calories are not consumed, and muscle mass increases, you need to increase the amount of food eaten.Servings, respectively, should be more, you can add snacks to main meals.
Tricks to help increase strength
To make more approaches, experienced athletes recommend chilling their arms. To do this, you can put the gloves in the refrigerator before the session or simply hold several ice cubes in your hands just before the press. Scientific studies have shown that coldness dulls fatigue, and men can lift more weight because of this.
Motivation has not hurt anyone. To increase your strength, you can watch movies about bodybuilders, look at photos of bodybuilders and consult with experienced athletes.