Many believe that in order to increase muscle strength it is necessary to constantly pull the bar in the hall. However, there are effective ways to strengthen muscles without increasing heavy objects.
Some habits in everyday life can significantly affect your physical growth and endurance. Eatthis.com published four proven advice from Danton’s Trainer, which will help improve strength without daily training.
According to a study published in 2018 in a lifestyle, a lifestyle directly affects the muscle level. Scientists analyzed the condition of more than 200 healthy adults and found that those who avoiding smoking did not abuse alcohol and regularly engaged in moderate physical activity, had better strength. This conclusion is especially important, because with age muscles naturally weakened: according to Harvard Health Publinging, after 30 years, every decade, muscle mass and strength are reduced by 3-5%.
“If you want to be stronger, work on it regularly – with training and everyday habits. It is like cooking: the more you cook, the better you know how. There are ways to make your efforts in the gym even more effective, ”Johnston explains.
Below are four key advice on the coach on how to support, increase and increase strength.
1. Full sleep
The chronic lack of quality sleep can lead to a decrease in muscle mass and weakening of the body. Instead, a complete dream is associated with better force.
“Try to provide yourself all the conditions for a deep sleep. If necessary, turn off your phone an hour before bedtime, cool the bedroom, cover with a blanket or have a bite before bedtime. All this will help you be more productive in training and day
2. Separate time to restore
Intensive physical activity causes damage to muscle fibers – this is how muscle mass forms. But to recover and become stronger, the body needs time to relax. According to the Colorado University in Boulder, it is during pauses that the body restores damaged tissues and builds new ones.
Ignoring days of rest can lead to chronic fatigue, risk of injury and even muscle loss. Therefore, breaks in planning between training are not a luxury, but a necessity.
“The ability to control the level of exercises, the duration of activity and your own stress is crucial for restoration. Only your body will be ready for the next training session, ”Johnston emphasizes.
3. Do not forget about mobility
Work on body mobility is a simple but very effective way to become stronger without resorting to bar. The wider the range of movements, the better your technique will be during exercises. This allows you to progress faster and avoid injuries.
“When you feel comfortable in wide amplitudes of movement, you can more effectively generate from these positions. This allows each movement to become more controlled, accurate and powerful, ”Johnston explains.
4. Eat with an excess of calories
No energy program will be effective without proper nutrition. If you strive to build your muscles, you need to observe an excess of calories – that is, consume more calories than you spend.
However, there is no need to cross uncontrollably. According to Johnston: “Your body needs energy to resist the load. If you give her this energy, you work better. In addition, he must receive resources to create new muscle tissue. Excess at 200-300 kcal per day is enough for muscle growth. ”
Earlier OBOZ.UA explained that health is good for health.
Source: Obozrevatel
I’m a journalist who covers health care news. I’ve been working in the news industry for more than 6 years. I have experience writing for print, online, and television. My work has been published by various news websites and magazines.
