HOW TO DEVELOP PHYSICAL STRENGTH – BASIC METHODS AND FACTORS
There are many basic methods for developing strength, and you should not train some muscles
at the expense of others. Let’s look at the basic methods of developing strength!
People who take care of their health and are interested in sports are not only interested in visual
results, but also in achieving new boundaries. One of them is physical strength. If you want to
develop it, you need to take into account a number of factors. Strength training of various types
is an important, but not the only component of success.
BASIC STRENGTH EXERCISES
Training may vary. There are three types of suitable exercises:
With the presence of external resistance. It can be divided into 3 more types – using weights,
exercising with a partner, or overcoming environmental obstacles.
Overcoming your weight. There are also 2 types that can be used – strength exercises from
gymnastics and jumping from athletics.
Exercises with external resistance
This type of exercise is the most effective in terms of developing strength, and therefore it is the
main thing that should be included in your training regimen. In the process of their
implementation, overcoming muscle work is carried out, their isotonic contraction is achieved.
Due to the heavy load and regular training, strength gradually increases.
Lesson options:
Using weights. Typically, dumbbells, kettlebells, and barbells are used for this. They can also be
replaced with some types of simulators that do not limit the time for performing each approach.
Depending on the chosen techniques and equipment, you can influence both a specific muscle
and its part.
With a partner. Exercises are used in which resistance is applied to the muscles using the weight
or strength of another person. They are convenient because they do not require a mandatory
visit to the gym: if you have a partner, you can work out at home.In the external environment. Its resistance refers to uncomfortable conditions for classes. For
example, running against the wind, in the snow, exercises on ice, on sand, etc. can be used.
IMPORTANT! The effort performed must exceed the usual level. Therefore, if at some point the
exercises begin to seem too easy, you need to increase the load or replace them with others.
Exercises to overcome your weight
In terms of effectiveness, they are close to the previous type of exercise. Convenient because
they do not require a mandatory visit to the gym.
Strength exercises from gymnastics. Dips or push-ups while lying down and pull-ups are a classic
option.
Jumping from athletics. Overcoming various barriers in a jump creates the necessary level of
tension in the muscles.
Isometric exercises
This type of exercise provokes the simultaneous creation of tension in as many muscles or their
parts as possible. The voltage itself can be active or passive.
Active. Fixing the body in any position that sets tension for a specified amount of time. Usually
this is a few seconds.
Passive. This includes exercises in which you need to hold a load. They work to lengthen muscles.
development of physical strength
ADDITIONAL STRENGTH DEVELOPMENT FACTORS
In addition to exercise, there are a number of factors that affect your level of physical strength.
If any of them noticeably “sags,” the classes may not give the desired result. Let’s look at the
factors that anyone working on strength development should pay attention to:
Correct execution of the selected exercises. If the technique is violated, the result may be several
times less than expected, and injuries or pain in the joints cannot be ruled out.
An interval of 1-2 days between training for one muscle group. It is a well-known fact: muscles
need time to rest. Therefore, either classes are required every other day, or different workouts
are structured so that there is a break between them.Periodic change of exercises. Working on the same muscles leads to lower results with the same
load. Changes are needed from time to time.
Balanced diet. A separate topic that an amateur athlete should study at least superficially, and
one who wants to become a professional should study in detail.
Healthy sleep. The average minimum, with the exception of individual cases, is a stable 7-8 hours
a day. Training is a lot of physical activity, and if a person doesn’t get enough sleep, he simply
won’t have enough strength. Although this may not appear immediately.
Regularity of training. What you started should not be abandoned, just as you should not take
long breaks.
By adhering to the rules described above, you can achieve good results in developing strength.
Specialized information will help you do everything more correctly and avoid mistakes.
exercises and methods for developing strength
BASIC METHODS OF DEVELOPING PHYSICAL STRENGTH
Myometric method, which involves muscle work in an overcoming mode. This is the main method
in powerlifting and bodybuilding