It's no secret that physical force - is not only a life-saving resource but also a security and one of the criteria of an attractive man.All men want to know how to become physically stronger, even if do not say it out loud.But, unfortunately, only a small part of this undertaking for any action.In order to become stronger, it is necessary to develop all the muscles in your body.The development of muscles in the majority affect proper nutrition and weight training.
physically strong man
Let's deal.Who was physically strong man?This is a man who bag on the 12th floor and the girl can bring her late at night to protect.Nature provides that women instinctively draws power.Fitness - is what saved our ancestors from certain death thousands of years ago and now helps us to feel more comfortable in a modern city.
Proper nutrition
human nutrition, which concerned the development of physical force should be balanced and correct.We'll have to stick to a diet and exclude foods that are either not effective or are to be overweight.Because though a man went to weight training and no craving iron, he will always be seen on the scales of the same figures and wonder why the weight does not grow.As in any business, in the diet should have some understanding of what and how it affects the body.
Power must perform the following tasks:
- contain enough calories so that the body did not feel hunger during the day.The feeling of hunger - is the main enemy in the development of muscles.When the body needs resources to burn, it will not only burn body fat and protein components.
- food should also influence the increase or decrease in total body weight.It all depends on the tasks.A set of weights and strength training - an essential part of becoming a novice athlete.
- diet should reduce fat and increase muscle mass.
- also nutrition affects hormones.To develop physical strength of men proceeded quickly and efficiently, it should be allocated the male hormone testosterone.
muscle training
addition to proper nutrition, which is 30 percent success rate, you need to remember about sports.It is advisable to conduct classes in the gym and with the coach, but if for some reason this is not possible, you can use a set of home exercises and join the movement «Workout».It is also important to remember that all power classes traumatic, and it is desirable to draw up a training plan before proceeding.
Workouts may vary depending on what you are more interested - relief or strength.Exercise in these cases is fundamentally different.If we talk about the power, then there is the main rule is valid - it is better to do fewer reps, but with more weight.
Each exercise is responsible for a single muscle group.Conditionally divide the muscle groups in the membership of the body: arms, back, chest press, leg.Training is constructed in such a way that each muscle group is worked through in a day.Day of work - a day of rest.This is ideal for training as many coaches say.
Additionally, amino acid and protein can be produced from a special sports nutrition.Many people confuse sports nutrition with the so-called chemistry, or anabolic, but that's another story.Sports Nutrition - it's the same nutrients that can be obtained, using a chicken breast or a glass of milk in a dry, powder form.They are not harmful to health and does not alter the hormones, but help build muscle mass.
simulators or free weights
Many athletes mistakenly believe that preference should be given to the deadlift, bench press and squats, and then the question of how to become physically stronger, will disappear by itself.It is a mistake that opinion because everyone is very individually arranged the body, and deadlift, for example, absolutely can not do people with weak back muscles.First you need to train them, but it can be done using the pull-ups and simulators.
Junior, who had just come into the room, should give preference to the simulator, at least as long as the normally do not will pump stabilizing muscles.Simulators are arranged in such a way as to give the maximum load, eliminating the possibility of injury.On simulators formed a muscular corset, stabilizers, as well as machinery worked through the basic exercises.After two or three months of active sessions at the gym, you can switch to free weights.
number of repetitions and weight
As mentioned above, in the classroom and on the relief force must be different approaches.If you are interested in the question of how to become physically stronger, then remember: less reps - more weight.Typically, athletes try to take the weight so as to make 10-12 3-4 repetitions approach to the projectile.
Of course, there are pitfalls.To exercise even with large weights to be effective, you need to pay great attention to the technique of execution.Beginners first time it is recommended to do more repetitions with less weight to work out the techniques and the exercises bring to automatism.
Additional guidance to the question of how to become physically stronger
- Do not forget to eat right, and remember that you need to eat for up to 1.5 hours of classes and an hour after that training was the most effective and assimilateas much protein.
- restoring, the body builds up muscle mass, and it is only going dormant.Strengthening and muscle growth occurs during sleep, so sleep should be at least 8 hours a day, it is desirable to not interrupt sleep.
- To reject unnecessary injury, use additional tools, such as elastic bandages and other accessories.When working with very heavy weights is better to use a special restraint corsets for the back.
- Before training have to be workout.During the warm-up is necessary to warm up the muscles and body.For this great treadmill.Working athlete's body temperature - 37 degrees.Besides warming up, be sure to stretch your joints and stretch.
Only through constant, heavy physical activity and proper nutrition can be a physically strong and healthy.
