How to become strong and fast. How to choose a training system
> Perform three to six sets of different grips, approximately seven to eight times. A narrow grip pumps up the triceps and pectoral muscles, the middle are the shoulder muscles, and the wide allows you to use the back muscles. On parallel bars, three approaches are enough to pump up your triceps and chest. Read as much as possible more books on self-development, but the most important thing is not to re-read one hundred and fifty books, but to follow the instructions that are written there. After reading a couple of books, choose one for yourself and re-read it carefully. Each of these books contains all sorts of exercises that help develop courage and self-confidence. But if everything were simple, then we would be surrounded only by brave and strong people. As I said earlier, strength is what helps us overcome our weaknesses, and all exercises for its development are very difficult for everyone. If you are afraid to meet girls on the street, then your goal is to do this, exactly what makes you feel afraid! If you are afraid of your boss, then you need to have as much contact with him as possible! Fear is a normal and even useful phenomenon; it protects us from many bad actions. If everyone were fearless, then I don’t even know what would happen on earth. But you cannot allow fear to control what is natural, what brings you pleasure and does not threaten your life. If you decide to do something that makes you afraid, then you’re doing great. But this is a rather serious opponent and it is not wise to rush at him right away. You will only further discourage yourself from such things. Just like in sports, you need to take small steps and victories. You cannot become a master of sports in three days, and it’s the same here. Start with some small things and constantly write down your small victories. Over time, you will have a whole archive of confirmation of your courage and confidence, and you will not notice how you do something that previously made you tremble, your knees trembled, etc. Finally, I will give you my favorite and effective exercise. If you decide to conquer your fear, then right now find and put a regular elastic band on your hand. Now it's yours best coach, don't forget about him. Every time you tremble or visit any of the fear syndromes, pull the elastic band so that it causes sharp and sharp pain. Thus, your body begins to understand that every attempt to get scared will be punished by a hard blow from your little trainer. Within a few months you will forget about all the unpleasant fear syndromes. It’s almost the same as with Pavlov’s dog, it sounds strange, of course, but it works! Work on yourself, play sports, defeat all opponents, but remember that your main opponent is yourself! Having won and known yourself, you will have no equal. I guess I'll end here. Subscribe to my blog, like and repost. Write all questions in the comments. Good luck to all.As for fortitude, everything is much more complicated here; you will need more time and effort.
Despite the fact that our world has long been considered civilized and high-tech, rough physical strength is still of great importance in the life of every guy and man. Being strong is a real dignity and honor for each of us. We need this both to improve results in and Everyday life- in order to carry girls in your arms, in order to be able to stand up for yourself in conflict situation, in order not to get tired of the stress at work.
How to get stronger: the basics
If you are primarily interested not in a luxurious figure with six-pack abs, but in the question of how to become physically stronger, be prepared for radical change training programs. Strength training has many differences from a program for gaining weight or “cutting”, and they consist of the following factors:
“Base”, “base” and only “base”!
Forget about newfangled simulators and isolation exercises - in our case they are ineffective. It is the “base” – the basis of the foundations of “iron” sports – that develops physical power most effectively. This:
- in all variations;
- in all variations;
- in all variations;
- with weight in all variations.
Dumbbells, barbells and kettlebells are the equipment you need to increase your physical strength.
Range of motion
When it comes to increasing strength, the amplitude should be as high as possible so that the muscle fibers work at 100%. For variety, you can sometimes perform approaches with incomplete amplitude.
Working weight
If when “drying” small working weights are relevant, then for growth muscle mass on the contrary, they should be the maximum possible. Hang as many weights as you can handle for 3-5 reps.
Number of repetitions and approaches
As mentioned above, it is necessary to select the weight based on 3-5 repetitions. You must do this quantity cleanly, efficiently and independently.
If possible, you should increase the number of approaches - instead of the usual 3, do 4-5, or even more. If you can’t complete 5 sets with the maximum weight, drop a little and continue working until failure.
Rest between sets
Since you need to work with the maximum possible weight, before the approach it is necessary to fully restore your breathing and strength. Rest for 2-5 minutes (as needed). However, at this time, don’t just sit on a bench - stretch your muscles without letting them cool down.
Nutrition (including sports nutrition)
Giving your all in the gym on a regular basis is no easy task. Naturally, this requires providing the body with a huge amount of calories and necessary substances. Take the trouble to study the issue of nutrition separately and create an appropriate menu for the period of intensive training.
Also, the answer to the question of how to become physically stronger should first of all contain recommendations on sports nutrition. The athlete’s most faithful “assistant” in this matter is creatine (if you do not want to use anabolic steroids), which can improve your strength performance quite well.
Every person is individual set emotions, feelings, needs and, of course, qualities. And we all know that, most often, people are divided into leaders and followers, wolves and sheep, sharks and simple fish. And everyone understands that, as a rule, the ruling roles are occupied by completely unknown characters in this world. If you decide to become stronger, then you should set a goal that you must achieve at any cost, despite the fact that there will be a wall of insurmountable obstacles in front of it. Only by putting all your priorities in their place can you understand how to become strong personality with strong will and unbending determination.
If you understand that you want to change your life, if you are constantly going with the flow and want to change it, asking the question “what needs to be done to become a strong person?”, then be determined. Remember the main rule - strong people never quit what they started halfway, and if you really want to become a “shark”, then you should say goodbye to all the uncertainties, confusion, fear and, first of all, the most malicious enemy of all strong people - laziness! In life, as in any game, movie or book, the one who is confident in his strengths and abilities wins. Only by putting this thought into yourself will you be able to reach the heights of self-improvement and see the real result of your efforts.
To become a strong personality, you need to clearly understand why you need it and what goals you are pursuing. If you are confident in your decision, then we are ready to present you with the TOP 10 steps to develop your individual strength, which will help you become a self-confident person.
1. Your thoughts should be set to win
The power of human thought is incredible amazing phenomenon, therefore, many psychologists advise repeating your desires every morning, but it is worth remembering that the thought should be aimed at how to become an individual with your own “I”, which you will be proud of. Confidence should be not only in your actions, but also in your head. You should not say phrases like “I want to become a strong person” or “I need to be more confident”, this is the wrong approach to business. You should wake up with the thought “I will become stronger, more confident, brighter!”
2. Learn to defend your own views
A person who does not have his own opinion will never be taken seriously. Of course, you don’t need to be a rebel who will get into arguments on every possible issue, but it’s worth remembering that you are individual and blindly relying on other people’s opinions is not believing in yourself. To become an independent person, you must be able to objectively assess the situation and clearly adhere to your own opinion, even if your opponents do not like it. Analyze information and carefully choose people to trust and listen to.
3. Take time to read
If you feel unsure of your knowledge, then do your research! The old proverb says: “He who controls the information controls the world.” IN modern world the flow of information falls on a person as if snow avalanche and everyone must filter and select what is useful to him. But, do not forget that reading is an irreplaceable aspect of human self-improvement. Reading develops a person’s imagination, improves memory and opens up new horizons for solving any problems. In order to understand how to become a strong personality, a book is the best and indispensable assistant. The human brain is designed in such a way that every information received never leaves its aisles, and in the right situation, your head itself will push you in the right direction. In addition, a person who pays attention to reading can easily model various situations and within a few seconds find the optimal solution to the problem.
4. Learn discipline
Know how to control not only your thoughts and actions, but also the order of your life. Distribute native mode day, start practicing physical exercise, sports, give up bad habits that are already for a long time are annoying you. Create a daily planner that will help you become a serious person and stick to it. Schedule your day, celebrate important events and be sure to achieve all your goals. Scientists have long proven the fact that it takes a person exactly 21 days for any activity to become a habit. You only need to overcome yourself within three weeks, and you can enjoy the results throughout your life.
5. Never give up
Learning to lose is an entire art, necessary for every person who wants to become a self-sufficient person. You must gradually accustom yourself to the idea that not everything always goes according to plan, but even if it seems to you that you have fallen into the abyss, you should not give up. Let’s imagine a situation that will clearly show that even if you stumble and lose, you can return to the starting point and achieve victory. Let's say that you are a climber and your goal is to get to the top of the desired mountain. Having gone halfway, you stumble on a tiny stone and again find yourself at the foot. Of course, it’s a shame, because you’ve walked so much, but now you know the route and won’t stumble in the same place a second time, which means you’ll get to the top.
6. Learn to love yourself
Love yourself and shippers will be drawn to you. A strange pattern, but it has been working for many centuries. The main thing that a person who reads these lines needs to remember is that self-love is not blind egocentrism. Loving yourself, first of all, means that a person aims to develop himself and strive for his ideal. Each person should not only accept himself as he is, but also clearly understand his pros and cons, work on himself and develop his good qualities.
7. Don't look for reasons in others
Never blame others for your losses. Remember, you attract everything bad that comes to you. The first thing a strong person needs to do is not shift the blame to other people. Don’t look for excuses at the expense of others, try to find the reasons for what happened within yourself.
8. Accept criticism
A person must calmly accept criticism addressed to him, be able to analyze it and try to correct his own shortcomings. To become a strong person, you need to be able to listen to others. Of course, if the criticism is not justified, and you understand that it has no foundation, then you shouldn’t bother about it, but if real errors are pointed out to you, then think about it and calmly accept it. Learn to control your emotions and do not start a conflict just because the truth has been told to you. By shouting, arguing and showdowns, you will once again prove that uncertainty prevails in you more than strength and calm.
9. Know how to let go and cross people off
To become a strong personality, you need to be able to limit yourself from people who intentionally or unknowingly pull you down. Never hold on to people, those who you really need will be nearby. Strong people they will not run after someone, they themselves are like a magnet that makes people gravitate towards them. If they do something dirty to you, then you should not look for an excuse for the person, no matter how hard you try to find the reasons for the action, when they see your weakness, those around you will definitely take advantage of it, and the situation will repeat itself.
10. Become kinder
The good and pure qualities of your soul will help you become a strong, full-fledged individual. Learn to forgive and ask for forgiveness, help those who really need it, tell the truth and do not tolerate lies. People will never follow the lead of someone who is filled with malice and anger. Learn to see the world through the prism of goodness and honor, and then new horizons will open up for you.
These are just a few simple tips, which will tell you how you can become a strong and independent person who will attract people, become an authority for others, attract everyone's attention and lead the masses. Know yourself, develop and look for new methods to achieve your ideal. You must remember - you will succeed!
Endurance is strength multiplied by time. In terms of importance for everyday life, this quality is more important than the ability to squeeze 150 kilograms at a time. We'll tell you what to do to become super-endurable.
Interval running
It is well known to everyone that running is one of the best activities for increasing the functional endurance of the body. You can jog cross-country races, but the most effective “pumping” of endurance occurs during the so-called interval running. The essence of it is contained in the name itself: you need to run, alternating periods of acceleration and deceleration. You can change the running pace based on distance or time. Conventionally, calculate them in the ratio of 1/3, where 1 is an acceleration segment, 3 is jogging to restore strength.
The advantage of interval running is that during it the body constantly undergoes internal changes in its chemical balance. By breaking down glycogen in the first stage, the body then begins to process fat cells. This is why interval running is considered one of the best methods weight loss training
During interval running, you will develop your body's anaerobic and aerobic abilities. Let us remember that aerobic is when only oxygen is enough for the functional work of muscles (running at a slow pace), anaerobic is when the body uses the process of chemical breakdown of body substances to maintain functionality.
As with any type of training, the main thing in interval running is regularity and gradualness. Start with 15-20 minute runs, gradually increase the duration and distance. The results will not take long to arrive.
Swimming
Swimming is recognized by many experts as the most useful view sports This is due to the fact that there are practically no contraindications for swimming; it is a so-called non-impact type of physical activity. People of any age can do it, it has a good preventive effect, strengthens the muscle corset (both deep-lying and superficial muscles).
In terms of developing endurance, swimming is simply irreplaceable. Engaging in this type of physical activity prevents venous congestion because it facilitates the return of venous blood to the heart
In addition, swimming is also useful because it allows you to form correct posture and strengthens the muscles near the spinal column, since a person in the water feels a constant static effect. For the development of endurance, the state of posture and spine is no less important than the state of the cardiovascular and respiratory systems. And swimming strengthens them too.
Crossfit
CrossFit is becoming increasingly popular today, which is primarily due to the popularization of this training system by martial arts athletes. All fighters practice croffit, from Emelianenko to Many Pacquiao and Batu Khasikov.
This discipline is relatively new; the first sets of exercises for CrossFit were created by Greg Glassman in 1980; CrossFit was officially recognized only 15 years later. Why is it so attractive in terms of developing endurance? Crossfit is circuit training, combining strength and cardio training. You have a set of exercises and a limited time during which you must complete this set as many times as you can. CrossFit is interesting and not monotonous. Exercises are constantly alternated.
As a rule, the cycle includes running of varying intensity, exercises with a rope, jumping on obstacles and over a skipping rope, carrying weights, turning over tires, hitting tires with a sledgehammer. The main equipment for practicing CrossFit is the human body itself, and all its exercises are close to natural species daily physical activity. Therefore, CrossFit classes are suitable for people of all ages, of course, with reasonable exercise.
A person gets tired, as a rule, from a lack of glycogen in the muscles, so the main condition for maintaining functional readiness for stress is a complete carbohydrate diet. You need to consume at least 6-10 grams of carbohydrates per kilogram of body weight every day; at high loads, this amount should be increased to 8-12 grams per kilogram.
To maintain optimal glycogen levels, the main sources of carbohydrates in your menu should be berries, fruits, vegetables, and whole grains.
It is necessary to consume carbohydrates immediately after training, or no later than 30 minutes after it.
Don’t forget about replenishing fluids, both just water and sports drinks, as well as berry fruit drinks, which increase the body’s pain threshold and saturate the body with antioxidants and vitamins.
Among the foods that are considered the most beneficial for endurance are raisins (promotes cellular nutrition, enriches the blood with oxygen, normalizes brain function), tomato juice(rich in antioxidants), beets (saturates the blood with oxygen, makes breathing easier), ginger (relieves muscle tension) and bananas (normalize the cardiovascular system).
Of course, you need to avoid heavy and fried foods, since the body will absorb its own energy to process it.
What not to do
If you want to achieve super endurance, get rid of bad habits. We won't moralize, we'll just say that bad habits are simply incompatible with intensive training.
Alcohol affects all systems of the body: it expands and weakens blood vessels, acts on the brain as a depressant, causes tachycardia, promotes the production of carbon dioxide by the liver, causes dehydration, weakens blood flow to all muscles, including the main muscle of the body - the heart.
Smoking has no less detrimental effects on health: it causes tachycardia and disruptions blood pressure, impairs blood clotting, changes metabolism. Carbon monoxide contained in tobacco smoke promotes the formation of fatty plaques on blood vessels, impairs oxygen access to muscles and the absorption of important substances. Smoking weakens blood circulation, leads to the formation of blood clots in blood vessels, tar in tobacco smoke disrupts the functioning of the lungs, destroying the alveoli...
Perhaps this is enough to understand that smoking and alcohol are the main obstacles to super-endurance. And the main assistants are the daily routine, regular workouts and the desire to improve their results. Set a goal every day to become stronger and more resilient than yesterday.
“How to distinguish a strong person from a weak one? If a strong person is dissatisfied with life, then he makes claims against himself, and if a weak person, then against people.” Stas Yankovsky
How to become a strong person
1. Strong man physically strong. A lion cannot be frail and dead, just as a strong man cannot be weak. A strong person is physically developed and athletic.
2. Strong people are free in mind. A common person sits in the prison of his judgments, principles and limitations. For a strong person there are no rules or restrictions. He creates his own rules of the game. He doesn't need strangers.
3. A strong person knows what he wants. He doesn’t answer: “I don’t know.” There is no confusion in his head. He has clear goals and plans.
4. A strong person is calm. He is happy, collected and cool-headed. Vanity is for the weak.
5. A strong person is positive. When a person is strong, he looks at the world with a smile. He has a wide smile, loves to laugh and is positive.
6. A strong person is confident in himself. Weak people they doubt, hesitate, are modest and are in captivity of indecision. A strong person is confident and unshakable.
7. A strong person is not a slacker. He has priorities, goals and plans that he continuously works on. These are weaklings waiting to win the lottery. A strong person creates opportunities himself.
8. A strong man is courageous. He does not complain about other people, circumstances and fate. He knows that everything in life depends only on him.
