Many novice athletes are interested to know,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 one's physical fitness and perform more weighty strength exercises.
How to increase strength: tips
- It is noticed that this or that color can affectrights. So, it is proved that the red color increases the working capacity of the athlete practicing in the athletic hall. To do this, it is necessary to select a training suit of bright red color, which is especially helpful for bench press lying. This shade stimulates the working motor skills of the body. By the way, champions of different levels in weightlifting often appear in tights scarlet.
- To those who wish only to increase the strength of the muscles tothey have acquired a relief, it is necessary to train intensively. For this it is required to perform exercises not with great weight, but with such that makes 75-80% of the maximum possible. Thus, you can perform 6 to 10 repetitions. Do exercises until you have a tremor of muscles. The more the approaches are implemented, the more glycogen is processed in the muscles. However, after each series of movements performed, it is necessary to give the body a rest, so as not to deplete muscles and do not provoke muscle tissue ruptures.
- Significantly increase its strength can also becorrect food account. In addition to replenishing the minimum body needs, it is necessary to supply more calories than is consumed per day. In this case, the amount of protein should exceed the amount of unsaturated fatty acids. So, it is optimal for the athlete's body to consume at least 3 grams of protein and at least 5 grams of carbohydrates per kilogram of body weight every day. Foods in the diet should be natural and fresh.
- In order to increase the strength of the hands, likeprofessional boxers, among other things, it will also be necessary to rest properly. It is necessary to plan correctly the time intervals for resting the exerted muscles. It is necessary to rest not only between the approaches in the exercises, but also to properly organize your daily routine. To keep the muscles stronger and manage to recover after training, the number of hours allocated per day to sleep should be at least 8. In addition, at night, hormones that make the body stronger, namely, androgens (testosterone, etc.) are functioning. Without proper sleep, the body will not be able to rest sufficiently and will regain strength for subsequent training, which means that the build-up of muscle mass will be more difficult. In addition to night sleep, you can also rest 1,5-2 hours in the afternoon.
The golden rule: do not go outside the gym
If the athlete directs all his efforts tothe increase in muscle strength in the gym, it does not mean that outside the hall you need to use any opportunity to get even more pumped up. Experienced trainers advise not to dissipate their energy and do not spend calories behind the walls of the room, because at this time plastic and nutrients are burned for nothing, and they should be aimed at building muscles.
If physical work still can not be avoided (toFor example, a man outside the gym works as a builder or a loader, and his duties are associated with lifting weights), so that extra calories are not wasted, and muscle mass is growing, it is necessary to increase the amount eaten. Portions, respectively, should be more, to basic meals can add snacks.
Tricks that will help increase strength
To make more approaches, experienced athletesrecommend to cool your hands. To do this, you can put half-gloves in the fridge before exercise or just hold a few ice cubes in your hands just before the bench press. Scientific studies have proved that cold dulls fatigue, and men can raise more weight due to this.
Motivation has not hurt anyone yet. To increase your strength, you can watch movies about bodybuilders, look at photos of bodybuilders and consult with experienced athletes.
Other equally useful tips for building strength in muscles can be found on our website in the Bodybuilding section.