1. The first way to increase physical strength is to do push-ups. The better way is to bear weights. If there is no equipment, you can use anything at home, such as buckets of water...
2. Swimming.
3. When running, use mineral water bottles with stones and sand in them as dumbbells to exercise arm strength
Doing sit-ups and push-ups on the ground can build endurance
< p>Don't take the elevator to climb from the first floor to the top every day, then take the elevator down and then climb up againSlowly increase the amount of exercise every day. For example, if you can't climb 18 floors at once, you can climb 10 floors first to exercise your physical strength
Don’t eat for 1 hour before and after exercise. Dumbbells are not subject to any venue restrictions and only require 1 square meter of space for training. Moreover, dumbbells are economical and affordable, even the most high-end dumbbells only cost a few hundred yuan.
Practice with dumbbells to make you more coordinated
When doing dumbbell exercises, the two dumbbells are completely independent. Shaky. Therefore, in all dumbbell training, in order to maintain balance and stability, the body will use all possible muscles, including all small assisting muscles and stabilizing muscles, and this is very beneficial to our body's exercise. It can not only improve people's Your coordination and control will also make you look more elegant and taller in life. If your body muscles are asymmetrical on both sides, you can also do some unilateral training.
Full warm-up
Since the range of joint movements during dumbbell training is very large, you should pay attention to sufficient warm-up before training, including 5 to 10 minutes of aerobic training to warm up and the main muscles of the body. of stretching. You should also pay attention to the choice of weight, especially in the first ten minutes of training, choose dumbbells with a maximum load of 55% to 70%. The speed of the movement should not be too fast, but should be controlled, especially the stability of the waist and abdomen is very important. During training, exhale when exerting force and inhale when lowering. Avoid single training movements, whole body balance is the most important.
Dumbbell training can also help women’s muscles become more elastic, improve women’s basal metabolism, and achieve the effect of losing weight without rebound
Dumbbell full-body circuit training
( Dumbbell weight 3~5kg)
Training method
Main training parts
Half squats 20~25 times
Thighs, buttocks< /p>
Arm curls 30 to 35 times
Biceps on the front of the arm
Back row 20 to 25 times
Back< /p>
Lunge 15 to 20 times
Thighs and buttocks
Flex and extend the arms behind the neck 20 to 25 times
Three-brachial triceps on the back of the arm Head muscles
Deadlift 25 to 30 times
Waist
Side raises 20 to 25 times
Shoulders
Rest for 15 seconds between each movement and do 3 cycles. Do this 3 times a week. After 5 weeks it can be increased to 4 cycles.
If you really can’t find dumbbells, you can use a dictionary, a water bottle or even two papayas instead.
Body shaping effect
Dumbbell exercises have a fat-reducing and shaping effect on all parts of the body, especially the arms, shoulders, and back. It can also lengthen muscles and make the body slim. . It took about 2 months for the effects to show.
Dumbbell exercises are suitable for a wide range of people, and basically everyone can try it.
Exercise Guide
Full warm-up: If you do not warm up well when doing such equipment exercises, the chance of injury will increase.
Standards of action: Holding a dumbbell, it is naturally impossible to "wail around". Although the movements are not difficult, they must be standard. If they are not in place, it is likely that the wrong muscles are being trained. You will work hard on the ones that should not be trained, but not the ones that should be trained.
Moderate bending: The elbow joint should be slightly bent. If it is "stretched" too straight, it is easy to be injured.
Learn to relax: The final relaxation is also very important, which is conducive to the development of long lines and streamlined muscles. After doing dumbbell exercises, your muscles and joints will feel a little sore. Please take a rest after exercising.
Tips
How to choose dumbbells that suit you?
1. When selecting detachable dumbbells, pay attention to the quality of the screws. It is best to choose brand products, because those with poor quality are prone to tripping and are more dangerous.
2. Choose dumbbells of appropriate weight. If you lift it 15 to 25 times in a row and it feels close to your limit, it is a weight that is suitable for you; if you feel you cannot support it after lifting it 15 times, it means that the weight is overweight.
3. You can choose according to different training purposes: It is recommended that you choose two pairs of dumbbells, one heavy and one light. Heavy dumbbells train large muscle groups, chest, back, legs, etc. Light dumbbells train small muscle groups, arms, shoulders, calves, etc.
What are the differences between different prices?
1. Plastic dumbbells are brighter in color and can be practiced at home. They sound very soft when placed on the ground, but plastic dumbbells are more resistant to abrasion.
2. Stainless steel dumbbells are more wear-resistant and suitable for outdoor use.
In addition, I strongly recommend "Fitness and Beauty". I believe "Mr. Bodybuilder" will definitely benefit you greatly. For athletes, physical fitness (what you call physical strength) includes strength, speed, endurance, agility, flexibility, and coordination, but for you, physical fitness should mainly consist of two parts, one is endurance, and the other is strength.
For these two aspects, and you don’t want to buy equipment, so develop a training plan.
According to the regular training plan arrangement, usually only one week's plan (weekly training plan) is made
Including training content for seven days a week, and daily training includes: warm-up time at the beginning of practice Preparation activities Exercise name Number of groups and reps of exercises Interval time Purpose of exercises Parts to be exercised Relaxation after exercise
Set the following training plan to improve your strength and endurance levels. You can adjust it according to your actual level. Make local adjustments on an individual basis.
★Weekly training plan★
Monday
★6:30 - (1) Jogging 2500~4000m (aerobic training, improving cardiovascular system, Enhance endurance) (2) Stretching activities (increase flexibility and accelerate physical recovery)
★17:30 - (1) Strength training (fully warm up before training) - 15 push-ups/group × 3 groups Pull-ups (upper limbs) 20 sit-ups/group × 3 groups (abdominal muscles) 10 leg squats/group × 2 groups (lower limbs) 15 push-ups/group × 2 groups (back muscles) 20 step jumps/group × 2 groups (lower limb explosive power) Pay attention to stretching after strength training
Tuesday
★ During rest, you can also arrange your favorite sports activities (not too intense)
Wednesday
★Repeat Monday’s training content
Thursday
★17:30 (1) Anaerobic training (full training before exercise) Warm-up): 30m accelerated running × 2 groups + 50m accelerated running × 2 groups + 100m accelerated running × 2 groups + 200m sprint × 3 groups
(2) Aerobic training: jog 2000m
( 3) Relax and stretch your muscles after exercise
Friday
★Arrange your favorite sports activities (such as basketball, volleyball, table tennis, etc.)
Saturday< /p>
★17:30 - (1) Strength training (warm up fully before training) - 15 push-ups/group × 3 groups Pull-ups (depending on personal ability (upper limbs)) 20 sit-ups/group × 3 groups (Abs) 10 leg squats/group × 2 groups (lower limbs) 15 push-ups/group × 2 groups (back muscles) 20 step jumps/group × 2 groups (lower limbs explosive power) Pay attention to stretching after strength training Stretch
Sunday
★Have enough rest, do not engage in strenuous activities, and fully recover
One month of training will be based on the weekly plan
< p>I wish your physical fitness level will improve rapidly! ~Persistence is victory