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Strength is necessary for a person to achieve and realize the set goals. If you are strong, then you gain muscle mass faster, burn excess fat, run longer – stamina increases.
To develop strength, apply exercises that are performed cyclically. They can consist of push-ups, a crescent step. The initial load must be minimal and increase with the achievement of results from the exercise, as soon as the physical state allows you to cope with heavy loads. Earlier, an article on the frequent errors of beginners engaged in fitness was considered.
If individual muscle groups are not developed enough, special attention should be given to their training, but the overall load should be reduced.
Muscular strength is one of the conditions for the development of such qualities as power, because in combination with the speed, the increasing strength due to training increases the power. The greatest success in combat can be achieved with the simultaneous development of high speed, strength and endurance.
Strength exercises with weights on the chest and shoulder muscles should be performed using shells weighing in half the weight of the trainee plus 5 kilograms, for the legs – 75% of the body weight plus 5 kilograms.
What is better to increase the volume or strength of muscles
The amount of muscle increases in that case, if the muscle is forced for a long period of time (several months or more) to exercise regular strength, that is, to carry out power work.
The strength of a muscle is its ability to overcome external resistance. As resistance, any external burden or the weight of one’s own body or its individual parts can serve dumbbell french press.
A classic example of the manifestation of power is the raising of the maximum possible for a given organism (or its individual muscle groups) cargo. This kind of muscle strength is called the maximum force.
The ability of the muscle to perform power work more or less a long time (multiple lifting of gravity) is called power endurance.
Exercises associated with the manifestation of maximum strength, cause an increase in the thickness of the contractile elements of the muscle cell.
Contractile elements – these are special formations that are present only in muscle cells and determine its ability to decrease in size (shrink).
Increasing the thickness of contractile elements slightly increases the amount of muscle. Therefore, work to raise the maximum burden significantly increases the maximum muscle strength, but not significantly increases the amount of muscle.
Exercises associated with the manifestation of strength endurance (multiple lifting of loads of medium gravity), cause increase in the thickness of the muscle cell by increasing the volume of its internal contents: stocks of nutrients, water, other elements. Such exercises increase the number of blood vessels in the muscle, which also affects its volume.
The volume of contractile elements with this kind of activity practically does not change. Therefore, an increase in strength endurance may not be accompanied by an increase in maximum strength, although accompanied by an increase in muscle volume.
Accordingly, in order to achieve an increase in muscle volume and by increasing the volume of contractile elements, and by increasing the volume of the inner content of the muscle cell, the exercise force must have an intermediate character between the manifestation of maximum strength and the manifestation of strength endurance.
Complex exercises to increase strength
Exercise 1 – Extension of the trunk
Lie face down on the bench for extension of the trunk, Secure the heels by pushing them under the supports. Put your hands on your chest or connect them behind your head and bend as much as possible forward and down. Feel the muscles of the lower back stretch.
From this position, straighten out so that the head was just above the buttocks.
Do not lift the trunk too high, otherwise you will not have straightening muscles of the back, but flexors of the hip.
Exercise 2 – Squats with a barbell
Face the neck between the posts of the power frame. Stand up so that the neck is moved to the trapezius muscles.
Grasp the griffin grip from above slightly wider than the shoulders and straighten up.
Initial position: a little back with the barbell. Put your feet on the width of your shoulders and just spread your socks to the sides. Back and legs are straightened. The weight of the bar is completely equally distributed on both legs.
Take a deep breath and, holding your breath, gently slide down. Knees bend and move slightly forward, the buttocks move back and forth, and the body tilts forward, up to 45 ° relative to the vertical.
Do not slouch
Do not tear off the heels from the floor, the sight is directed forward.
As soon as the thighs are parallel to the floor, still holding your breath, stretch the thigh muscles and climb up to the starting position.
Begin to exhale after you have overcome the most difficult segment of the ascent. Continue exhaling until you accept the starting position.
Exercise 3 – Thrust in the standing position of the bar to the chin
The draft of the bar to the chin can be performed both with free weight, and in the Smith simulator, where the trajectory is already set by two parallel guides and it remains for us to only pull the bar to the chest, or pull the bar to the chin. So:
The legs should be placed approximately on the width of the shoulders. We take the bar with a narrow grip, palms on ourselves. We begin the exercise. Elbows should be pulled upwards, and the bar, respectively, either to the chin, or to the chest, depending on what muscles you want to pump more.
Exercise 4 – Bow slopes on the shoulders
Slopes with a barbell on the shoulders (or, as they say, GOOD MORNING) “blow out” powerful “pillars” on either side of the spine, lift the buttocks, separate them from the hamstrings, give these muscles distinct convex forms, dividing the muscle beams together and adding them “stripes”.
Legs shoulder width apart. Take the barbell wide grip, put it on the trapezoid and straighten.
Initial position: the trunk is straightened, the back is slightly bent in the lower back, the chest and shoulders are straightened, the muscles of the waist are strained, and the legs are slightly bent at the knees. Take a deep breath and, holding your breath, gently bend forward, while pulling the pelvis back. Note: the torso tilts due to the flexion of the hip joint, not the lumbar spine!
As soon as the torso becomes parallel to the floor, return to the starting position. Lifting the torso, simultaneously pull the pelvis forward. Do exhale only when you overcome the most difficult part of the ascent. During the entire movement, firmly hold a slight deflection in the lower back.
Exercise 5 – Leg bending
Bending of the legs lying on the bottom of the back of the hip, as well as the gastrocnemius muscle. This is an isolating exercise for the development of the shape and relief of the back of the thigh. Leg bendings thicken the lower back of the thigh, affecting both the inner and the outer side of this muscle region, visually extending and widening the hip when viewed from behind. This exercise also makes it possible to achieve a clear separation between the hamstrings, semitendinosus and semimembranous muscles (definition) and display their relief (separation).
Arrange on the bench for flexing the legs so that the knees slightly climbed over its edge, and the rollers rested against the back of the ankles. Grasp the handles (they are usually located under the headboard on the sides of the bench) or behind the side edges of the bench. Take a breath and, holding your breath, bend at the knees and pull the rollers up on yourself.
Having reached the upper point of the exercise (the legs are perpendicular to the floor or the rollers almost touch the hips), stop for a couple of seconds and strain the hamstrings even more. Exhaling, smoothly unbend in the starting position and immediately proceed to the next repetition. Bend and unbend at a moderate pace, without jerking.
In earlier articles, exercises for fitness were considered.
Exercise 6 – Romanian Deadlift
Besides glutes and core, deadlift also targets your hamstring more than a squat does. It is usually done with weights but can also be done without them.
For the starting position, you have to slightly bend your knees, your arms should be relaxed by the front of your quads and your feet hip-width apart. Lightly bend your knees and hinge forward at your hips as you push your butt way back. Gently lower your arms toward the floor until you sense a stretch in your hamstrings keeping your back flat and shoulders engaged. To stand up, push through your heels while maintaining a steady core then go back to the starting position. As you pull, you should keep your arms close to your tibia. Lastly, pause at the top and compress your butt.
The Romanian deadlift is perfect for beginners. It is a slight bend in the knees unlike the traditional deadlift wherein you have to fully bend your knees to lift the weight. It focuses more on the hip-hinge.
Tips for doing strength exercises
- Make it easier. It is not necessary to calculate the seconds for lifting and lowering the weight. Do it at your own pace, not forgetting about a second pause at the last point. The correctness of the chosen tempo can be judged by the increase in the loads.
- Keep records. Write down all your exercises with weight, number of repetitions and sets. Strive to improve your maximum performance.
- At five. Seth for 5 repetitions, perhaps, is the best option for the balance of strength training and muscle growth when doing basic exercises.
- Do not overdo it. Optimal is the inclusion in the training of one basic exercise, two auxiliary and then training a certain group of muscles. With a large number of exercises part of you will do half-heartedly.
- Running through the hills. To improve the effectiveness of cardio training Change the gym to the rugged terrain with hills and hills.
- Correctly. The key to success is the correct execution of basic exercises, and not only them. For this, fitness clubs include an introductory consultation with the coach, and there is always an on-duty instructor in the gym.