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Muscle Strength

Exercise: How To Improve Muscle Strength

When people talk about fitness, sometimes they confuse power with force, but they are not exactly the same. In general, strength is the ability of muscles to produce force without considering speed.

As we get older, the muscular strength of our body will decrease, but specific exercises can help.

Power is the ability to generate force at high speed. Strength and strength are important for proper functioning, but powerful forces will significantly improve the activities of daily life.

As you grow, your strength and strength will decrease, but your strength will be greater. Decreased muscle strength leads to decreased functional capacity, such as getting up from a chair or reacting and catching before falling.

The strength of exercise also helps maintain muscle and bone density. For all these reasons, staying strong is important to stay fully operational.

Squat practice and medicine to improve muscle strength
Muscular strength is important for developing strength, and the best way to increase strength is resistance (power training).

General resistance training began about a month before receiving power training. Squats, rowing and push-ups are excellent options for many different muscle strengths. Once you have developed good strength, you can use a variety of exercises to develop muscle strength.

The medicine ball throw is a sport that can help you develop strength.
The medicine ball throw is a sport that can help you develop strength.
Important aspects to improve power are growing rapidly. For some people, a quick ascent from the chair or from the bottom of the weight may be enough. Other good options are fleas and drug launches.

Although they seem easy, these explosive movements demand a lot from the body, so do not overdo it.

Start with one or two groups of 6 to 8 replicates to avoid adverse reactions and establish three groups of 8 to 10 repetitions per group.

Jump from the squat: Stand on the rubber mat or on the surface of the grass with your feet a little wider than your shoulders and your hands behind your head. Keep your torso up as far as possible, kneel until your hips are just above the knees and then jump as high as possible. Use your muscles to absorb the impact by bending your knees and sitting on your hips as gently as possible.

Medicine Ball Toss: If you try to throw a medicine ball, first use a ball heavy enough to significantly resist its movement, but do not allow it to fight. A ball weight of no more than 10% of body weight is a good guide.

Standing a few feet from a brick wall or concrete wall, the width of the shoulders and the back foot are slightly forward. Start moving away from the wall, turn your hips and shoulders, and place the ball on the outside of your hips, just like a spiral spring. Use the power of your legs and hips to throw the ball against the wall instead of trying to throw it away from your arm. You can catch the ball when the ball bounces, or you can drop the ball to the floor and pick up the ball.

Make sure your form is correct to avoid injuries and make the most of each exercise.

Mike Bento is a senior trainer at Charles River Park and the Massachusetts General Hospital Club. He has a master’s degree in human movement and is accredited by the National Association of Sports Medicine as an expert in correctional exercise and a specialist in performance improvement.