How can a girl become strong? How to choose a training system

Since childhood, many boys and teenagers dream of becoming strong and powerful in order to successfully overcome any life trials. Of course, children's dreams are in many ways naive and cause a smile, however, both in ancient times and in modern world we will find many examples of them successful implementation, from Alexander the Great to Arnold Schwarzenegger.

It’s not for nothing that they say that a person can achieve anything in life - all he needs is desire and correctly calculated steps to fulfill your dreams.

Physical strength is the first sign of masculinity that boys notice in adult men. Three- and four-year-old children are sure that the most strong man- their father. Growing up, they learn about the existence of super champions - real and movie, and strive to imitate them in order to become just as invincible.


But for this you need to constantly work on yourself: regularly attend training, maintain discipline, give up the tempting signs of “adulthood” - cigarettes, beer and alcoholic drinks. Are you capable of such self-restraints?

A significant role in achieving physical perfection is played by the trainer or “rocking chair” that you visit. Much depends on the professionalism, friendliness and pedagogical talent of the coach, especially in adolescence and youth. You can get sick of the sport for life, or you can leave disappointed after a couple of weeks of classes. But even if the coach does not show interest in your training, your own perseverance and desire to become stronger will help you achieve your goal in any case.

Exercise at least half an hour a day, regardless of the weather, workload or other problems. Don't skip training, even if it's pouring rain or a snowstorm outside. A daily three-kilometer run and a good warm-up, of course, will not make you a world champion, but after a year of training you will be able to boast of strong muscles, good endurance, and most importantly, strengthened willpower.

A strong will and fighting spirit are much more important than a muscular body. You will learn this truth, confirmed by numerous examples from life, at a certain stage of growing up. Spiritual fortitude often becomes the key to the victory of a physically weaker person over a strong, but morally soft and insecure opponent.


How to become stronger in spirit? This hard labour, which consists of daily overcoming your immediate desires in order to achieve your goal. If your goal is a strong, strong body, then the path physical development At the same time it will help strengthen your will. Make a detailed training program, which will indicate how many and what exercises you should do, and mark what you have completed every day. Keep a diary and write down your achievements and failures there every day.

Don't forget that a strong person must be not only muscular, but also smart. Be responsible for your studies, it disciplines your brain. Define your area future activities and make it a rule to follow the news in this area, in addition to curriculum. The main thing on this path is not to do yourself any favors: if you decide once to deviate from the planned schedule, you will not notice how you will slide into the quagmire of idleness and laziness. Be persistent and remember that every day brings you closer to your goal.

The desire to become the strongest is a sign of great self-confidence. However, you need to be aware that no one person can be stronger than others in all areas of life. You can become the physically strongest guy in your yard, but there will always be someone who can do something you can't. You can strive all your life to become the strongest in your field of activity, but you should not forget that there are other interests in life.

Strong character and strong will – best weapon any man. You need to strengthen your will gradually, but systematically, without retreating a single step from your plan. First, train yourself to do one thing every day - for example, do exercises in the morning. Then add jogging to the exercise - at first run a kilometer or one and a half, when you get used to it - add another half a kilometer, etc.


Train yourself to always do what you promise and not promise what you cannot do. Choose your role model from famous people and always compare yourself with him. Be persistent, consistent and remember: a person can achieve anything if he devotes himself to achieving the goal.

The strongmen of the past were built like real machines. They had a solid muscle mass and remarkable strength - and this despite the fact that, of course, no steroids existed at that time.

The most important thing for them was strength, but appearance was secondary for them. These tough guys focused on developing the strength of their legs, back and grip by using basic movements, complex exercises. They increased the size of their shoulders, arms and chest with the same exercises.

Can you imagine that the hero Ivan Poddubny went out of his way to form a V-shaped torso? He had a strong back and strong abs and could take on anyone without using any newfangled training programs.

Things are different these days. Much of the weight training that is popular in modern gyms focuses on developing definition. We, modern people, are aimed at aesthetics: sculpted biceps, six-pack abs, wide chests and all that jazz. It is impossible to imagine an outstanding strongman in the 21st century who would not care at all about the shape of his body.

For some reason, the value of strength was not transferred appearance. Perhaps the reason for this is the abundance of bodybuilders on the covers of magazines.

As for me, when it comes to the benefits of being in the gym, bodybuilding has almost no meaning. I'm more interested in power itself. In fact, most of my training is old school strength training.

1. Raising weights overhead

Without a doubt, one of best exercises Strength is lifting a heavy object from the floor above your head. It could be anything: a stone, a beer keg, a barbell, dumbbells, a small keg of water or sand - it should be an object that is really difficult to lift over your head. To lift something like this, you need to use literally all the muscles of the body from legs to arms. If you have a weak back, it will be difficult to lift the object from the ground. If you have weak legs, they will shake when you try to lift an object above your head. If your mind is weak, you may have problems at any stage.

The best thing about this exercise is that you start from a sitting position and gradually rise to your feet. This method of lifting weights requires more talent and athleticism than the seated variations.

Most often I do this exercise with a beam. The log is strength. It develops strength and grip well. Kegs are also a good idea because kegs are unstable. Holding a barbell and dumbbells is easy, but the keg has a dynamic center of gravity that needs to be managed somehow.

2. Lifting and carrying objects

It's one thing to lift something heavy from the ground. Another thing is to gather all your strength and move it from place to place.

This is the difference between powerlifters and strongmen. Powerlifting involves bench press, deadlift and squats. Athletes lift impressive amounts of weight in these three disciplines, it's all about the lifting and lowering. In strength competitions, it may be necessary to lift weight and move it somewhere. What to transfer? Stones, sandbags, etc. Often this is also done for speed. In such competitions you have to be very strong to be able to move this load.

Carrying heavy objects, as well as lifting them above your head, requires using all the muscles of the body. With every step, trembling runs through your body, and you need to be even more resilient to walk your way. You must have strong and stable joints so as not to lose your balance, maintain your breath and bear the load. Transferring items - great way pump up strength, this can be done as in gym, both in the field and at home. The most important thing here is not Where this is done and what in general is being done.

Carrying a keg is a real challenge, not only because you have to lift it, but also because you have to move it. It also pushes against the diaphragm, making it difficult to breathe.

3. Metal bending

This is perhaps the most enjoyable way to develop strength. Strength and enthusiasm are the things that have helped people bend nails, bolts, wrenches, horseshoes and the like over the years. It is popular to train on these objects because it is much more convenient than carrying large and heavy things back and forth.

In general, when you bend metal, it is very important to protect yourself from injury by using a special coating on the ends of the object you are bending. Usually a towel, suede or leather are suitable for this role. This is extremely important because your hands put a lot of pressure on the edges of the object. If there is no coating on the metal, the risk of injury, especially a puncture or cut, increases dramatically. In addition, without protection, your hands will be more painful, and therefore it will be harder to bend the object.

Obviously, there are also limitations here: if the coating is too thick, it can make the task too easy, which is not desirable for us.

There are two main ways to bend iron. The first is when you bend it through your hip, knee, or any other part of your body. If you bend long objects: steel bars, for example, thick objects like a poker, or something particularly difficult (frying pans), this necessary method(Why bend pans? But, they say, this also happens). Another way is to bend the object, holding it by the ends and relying more on the strength of your hands and elbows.

To bend something, you need to put intense pressure on it. You have to focus on it one hundred percent, otherwise you can’t expect success.

As you understand, there are many ways to bend iron objects. It should be remembered that bending short objects requires not only grip strength, but also great participation torso and abs, which provide the necessary tension transmitted through the hands to the object. Increasing the tension increases your ability to bend an object and at the same time makes it a safer activity since your hands cannot slip off the object (therefore, reducing the likelihood of injury).

It turns out that you can train even in such strange ways, and not just using equipment from the gym. Bodybuilding is quite healthy and commendable, however power training can be just as effective and even more beneficial to the body. What’s good about such training is that you become truly stronger, and you can show this strength in real life.

How to become mentally strong? This dilemma worries many individuals, because most people dream of powerful inner strength. Inner strength is a difficult quality to develop, the achievement of which requires a strong desire and internal reserves that will change the quality of life.

How to become a strong-willed person if you are overcome everyday difficulties, give up, there is no strength to overcome life's obstacles, to implement desired plans and achieve goals. First, it is necessary to define what fortitude is and who is a strong-willed person. So, fortitude is the harmony of the psychological and physical components of an individual. Therefore, it is important, when a person develops physically, not to forget about the development of intellectual and psychological factors.

A person with a strong spirit is able to independently resolve issues that arise in his life, unlike weak individuals who live at the expense of the strong. If a weak person uses negative experience to weaken himself, turning into an unfortunate victim, then a person who is strong in spirit and character will come out of any unpleasant situation with dignity. Strong personalities have many plans and desires, while weak ones have many needs.

A strong-willed person always has his own opinion. But the way of life of a weak person is to always need protection. A strong person is able to protect himself and his way of life is cooperation and influence on other individuals. Most individuals live according to patterns. A person endowed with spirit is above all patterns and will not react to any contradictory, traumatic situation with a conflict pattern.

A person with a strong spirit is not a coward and turns out to be stronger than his fear. This does not mean that such individuals are not afraid, they just know how to be stronger than their phobias and prejudices.

The stronger the personality, the more significant the burden negative experience she is able to perceive and survive troubles with dignity. The weaker the person, the smaller the dose of troubles she can normally perceive.

How to become strong in spirit and character

In Iceland there is a wonderful proverb about this: “Everyone who did not stand firmly on their feet has long been blown away into the ocean.” Therefore, by developing yourself physically and psychologically, you can answer the question of how to become a mentally strong person.

Below are specific tips on how to become a strong-willed person:

- it is necessary to surround yourself with individuals with a positive attitude towards life, since long-term communication with, contributes to becoming the same as them;

— it is important to maintain relationships with spiritually developed and competent people who have a positive charge of energy;

- you need to gain faith in yourself, this will give you strength and confidence in your actions, and clearly follow the principles you define for yourself. Without clear ideas about life, it will be difficult to create a specific strategy of action, which in turn will bring chaos into life;

- should study personal experience from own life, because this is the only way to master significant experience and acquire knowledge;

— it is important not to be afraid, but to learn from your mistakes; To do this, you need to analyze your actions more. Learning from one's experiences will make one more careful and smarter in the future;

- you need to be able to withstand adversity, since mental stability is important in stressful situations, predetermined by fate, therefore in unpleasant situations you should learn to be flexible;

- you need to be prepared for negative options for the outcome of events and not fall into a state of mind over this, losing your mind and common sense, and even if something went wrong, you cannot waste the time needed to solve the problem;

- it is required to be able to look fears in the eye, since they subconsciously influence life, even if the individual does not think about them;

— by spending time on introspection, figuring out why the fear arose, you can get rid of it; this requires doing what you are afraid of until the fear finally disappears. This is how most individuals get rid of many phobias. If a person cannot do what he is afraid of, he should try to think about fear more often, and then it will go away on its own;

- you need to become a doer, not a thinker. Individuals with a strong character do not wait for events to happen in their lives; they take active action themselves. You should proactively participate in events, and not passively react to everything that happens. It is necessary to work and try to do more every day than the previous day;

- you should start living today and not think about the future; thinking a lot about the future, a person puts off a lot of things until tomorrow, this applies to both relaxation and important matters;

- you need to understand that tomorrow is already today, so it’s time to put your plans into action. Only strong personalities live for today;

— it is important for a person to realize that the world is not ideal, this will allow him to do more for himself and not be distracted by unimportant things; Often people have very different ideas about life, so there is no point in re-educating or re-educating other individuals, but it is worth treating their weaknesses condescendingly.

Only a strong-willed person can realistically overcome life’s trials: dangerous and difficult. A strong spirit is cultivated over the years and all the efforts aimed at it are worth achieving - this is a rare and valuable quality.

So, the main rule on how to become strong in spirit and character is not to run away from what an individual is afraid of, but to look his fear in the eye, directing his gaze to what he fears most. And when an individual begins to overcome his fear, it will disappear, and the person will become stronger in spirit.

An example of how to become mentally strong. Consider this case: a person is about to part with his loved one. He is so afraid of this that mentally, replaying the breakup in his head, he is horrified by it and subconsciously tries to avoid those worries that he is very afraid of. And in order to become a strong-willed person, it is necessary, without interrupting the imaginary picture of the separation, to imagine the entire scene of the separation in all details. Initially, the horror of what is happening will come, the person will suffer at that moment, but after that the horror will disappear, and with it the fear. A person will no longer be afraid of separation in reality, since in his head he has already lived it. This will increase his fortitude and he will be ready for anything.

Another example of how a person can become strong in spirit. It is very important in life not to allow yourself to feel sorry for yourself. When an individual, while in difficult situation, feels sorry for himself, angers those around him and fate, blames them for what happened, then he wastes his energy in vain on a thankless task that only multiplies negative energy. Therefore, you should not feel sorry for yourself, but direct all your energy and strength to solving the problem.

There is no need to cling to the past, but rather to live in the present. By accepting what is happening in life only now, an individual is able to live, no matter what. For example, a person is overtaken by a disease that is difficult to cure. It is necessary not to think about how good it was without her. You need to accept the illness and learn to live with it. This is precisely what requires fortitude, which is cultivated due to the fact that a person understands the need to decide to live in the present time “here and now.” You should “accumulate” positive memories, good life moments, impressions. This will save you in any critical situations, even in the absence of improvements. Only joyful memories give an individual hope that they will happen in the near future and for this it is worth believing in it.

It is important for a person to learn to forgive and then he can become strong personality. By forgiving, a person is able to move forward. Strength of spirit doubles after every brave, honest act and helps to cope with upcoming and subsequent difficulties, so it is important to grasp this simple logic and start helping yourself now.

It's no secret that physical strength is not only a vital resource, but also provides security and one of the criteria for a man's attractiveness. All men want to know how to become physically stronger, even if they don’t talk about it out loud. But, unfortunately, only a small part takes any action for this. In order to become stronger, you need to develop all the muscles in your body. Muscle development is mostly influenced by proper nutrition and strength training.

Let's figure it out. Who is a physically strong person? This is a man who can carry a bag to the 12th floor and protect his girlfriend late at night. Nature provides that women are instinctively attracted to strength. Physical form- this is what saved our ancestors from certain death thousands of years ago, and now helps us feel more confident in the conditions of a modern city.

Proper nutrition

The diet of a person who cares about strength must be balanced and correct. You will have to stick to some kind of diet and eliminate foods that either do not have an effect or lead to weight gain. No matter how much a person attends strength training and lifts iron, he will constantly see the same numbers on the scale and wonder why the weight is not increasing. As in any business, in nutrition it is necessary to have some understanding of what and how it affects the body.

Nutrition should solve the following problems:

• Contain enough calories so that the body does not feel hungry during the day. The feeling of hunger is the main enemy on the path to muscle development. When the body needs resources to burn, it will begin to burn not only fatty layers, but also protein elements.
• Also, nutrition should influence the decrease or increase in total body weight. It all depends on the tasks. Gaining mass and strength training are an integral part of becoming a novice strongman.
• Nutrition should reduce fat and increase muscle mass.
• Nutrition also affects hormonal levels. To develop physical strength in men it proceeded quickly and efficiently, should stand out male hormone testosterone.

Muscle training

In addition to proper nutrition, which accounts for 30 percent of success, you must remember to exercise. It is advisable to conduct classes in the gym and with a trainer, but if for some reason this is not possible, you can use a set of home exercises or join the “Workout” movement. It is also important to remember that any strength training is dangerous, and it is advisable to properly draw up a training plan before starting.

Workouts may vary depending on what you are more interested in - relief or strength. Physical activity in these cases will be fundamentally different. If we talk about strength, then the main rule applies here - it is better to do fewer repetitions, but with more weight.

Each exercise is responsible for working with a separate muscle group. Conventionally, muscle groups are divided into parts of the body: arms, back, chest, abs, legs. The workouts are structured in such a way that each muscle group is worked every other day. A day of work is a day of rest. This best option training, as many trainers say.

Additionally, amino acids and protein can be obtained from special sports nutrition. Many people confuse sports nutrition with so-called chemistry, or anabolic steroids, but that’s a completely different story. Sports nutrition- these are the same nutrients, which can be obtained by using chicken breast or a glass of milk, only in dry, powder form. They are not harmful to health and do not change hormonal levels, but they help strengthen muscle mass.

Exercise machines or free weights

Many athletes mistakenly believe that preference should be given to deadlifts, bench presses and squats with a barbell, and then the question of how to become physically stronger will disappear by itself. This opinion is erroneous because each person’s body is structured very individually, and deadlifts, for example, should absolutely not be done by people with weak muscles backs. First you need to train them, and this can be done with the help of pull-ups and exercise machines.

A beginner who has just joined the gym should give preference to exercise machines, at least until he has properly pumped up his stabilizing muscles. The simulators are designed in such a way as to provide maximum load, eliminating the possibility of injury. On the simulators, a muscle corset and stabilizers are formed, and the technique of basic exercises is also practiced. After two to three months of active training on exercise machines, you can move on to free weights.

Number of reps and weights

As mentioned above, when training for relief and strength, there should be different approaches. If you are interested in the question of how to become physically stronger, then remember: less repetitions - more weight. As a rule, athletes try to lift weights in such a way as to do 10-12 repetitions of 3-4 approaches to the apparatus.

Of course, there are pitfalls here too. In order for exercises even with heavy weights to be effective, you need to pay great attention to execution technique. For beginners, it is recommended to do the first more reps with less weight in order to work out the technique and bring the exercises to automaticity.

• Don't forget to eat right, and remember to eat 1.5 hours before exercise and an hour after so that the workout is most effective and as much protein is absorbed as possible.
• While recovering, the body builds up, and this happens only in a sleeping state. Strengthening occurs during sleep, so you need to sleep at least 8 hours a day, it is advisable not to interrupt your sleep.
• To avoid unnecessary injuries, use additional equipment, such as elastic bandages and other accessories. When working with very heavy weights, it is better to use special holding
• Before training, there must be a warm-up. During the warm-up, you need to warm up your muscles and body. A treadmill is great for this. The athlete's working body temperature is 37 degrees. In addition to warming up the muscles, you also need to stretch and stretch your joints.

Only thanks to the constant, heavy physical activity And proper nutrition You can become a physically strong and healthy person.

Before you engage in self-improvement, you need to set yourself up for positive emotions and positive success. It’s not enough to just say: “I want to become stronger,” you need to say: “I will become strong and successful!” and put all your spiritual world, all yours positive emotions And positive attitude, only then will you achieve everything, but we offer you some tips on how to achieve success much faster, become stronger both physically and spiritually.

1) Form your own view of things. It's pretty important aspect on the way to perfection. It is very important to learn how to correctly formulate your thoughts on any issue. Today, almost all people are slaves to other people’s opinions, because before you do something, you say: “What will others think?” It’s not up to them to live your life, let them think what they want. It is very important to maintain your individual thinking. You need to get rid of other people's opinions and form your own objective judgment.

2) Exercise. It is very important to become physically healthy. Because a truly strong person is strong not only spiritually but also physically. You need to take very good care of your physical body condition. To do this, it is not at all necessary to sign up for a gym or pay a lot of money; there is a great set of exercises that can be performed at home. You can also do something a certain type sports

3) Set goals for yourself. You must understand what you want from this life, what you want to achieve, what you like to do. No wonder the great marketing genius Steve Jobs said: “If you like what you do, you will never work a single day in your life” - something like this, I think you understand the meaning. But it should not be confused with a dream, because the set goal is clearly something that you must achieve no matter what.

4) Always get back up after you fall. Mistakes and failures are the best teachers in the world. life path. No courses, no other events like falling will bring you such great experience in life. Only in those moments when you experience truly great difficulties will you become stronger. So don't be afraid to make mistakes, don't be afraid to fail. You'll never feel sweet taste success if you have never made a mistake or fallen before.

5) Love yourself. Never say the words: “I can’t”, “I won’t succeed” and so on. You have incredible potential hidden, the main thing is not to be lazy, overcome yourself and do it, even if you fail, you will do it. If you can truly love yourself, then no other obstacles will stop you from achieving great success in life.

6) Read. Read more. Unlike other living beings, people can control their own flow of thoughts. You can play out various outcomes of this or that event in your head, and you can also imagine your future. Books are exactly what develops such talent in you. When you read, a whole scene takes place in your head, in which people play, talk, each has their own voice, each is dressed and attractive in their own way - you built all this in your head.

7) Learn. It is very important to understand that only you are responsible for your destiny, your life. Education is a very useful thing that will be very useful to you in the future. Very a large number of people don’t want to learn because “they won’t need it in the future.” In fact, this is true, because a lot of the knowledge that you get at school and university will never be useful to you, but it helps you develop. If you don't like a particular subject, self-teach yourself what you like, just find a good replacement.

8) Freedom of imagination. Fantasize a lot, imagine different pictures in your head. Even when you clean the house, do all the cleaning with your left hand only. Also, when you memorize some text, you can do push-ups. Surprisingly, it will be easier to remember this way, because when you start to remember what you remembered when you did push-ups, the picture will immediately appear before your eyes. Fantasy will open up a very large number of boundaries for you and help you find a way out of the most stupid situations.

9) Learn to say no. We are not talking about giving up any whims, we are talking about the fact that if you are busy with something, then drop everything external factors that may distract you. Remember everything you did today, if there are events that did not bring you any benefit, then you should abandon them.

10) Make your dreams come true. You will become a truly strong personality only when you begin to realize your dreams, and also help realize the dreams of others, for example, your family or your closest friends. You need to spend at least 5 minutes a day focusing on getting at least a little closer to your dream, then success is guaranteed.