How To Improve Your Strength And Flexibility Of Body
Many gyms go peoples do this question to increase strength and flexibility but actually, this is much more important for your daily lifestyle. Strength and flexibility are used in daily by doing any type of work and like you pick up something with bending your back and legs so this is flexibility and you pick up something heavy so you need strength in your body. Both the strength and flexibility help to maintain the balance and posture, bone density, etc. Both are the useful for your body.
Strength and flexibility is more important for athletes because they need to perform more than usual and need flexibility for giving the best performance.
Strength
Strength help to improve your overall body which helps to increase muscle size, endurance, and energy level. Strength is important for people who go to the gym. Strength means left heavy than your lift and focusing on your muscles in a short rest period of time with the help of weight equipment.
Some activities that help to increase your strength are:-
- Lifting heavy weight
- Trekking
- Weighted squats, pushups, pull-ups
- Running
- Dancing and playing
Strength means includes something that load your muscles and these activities help to increase your strength.
Tips That Increase Strength Fast
If you want to build muscle strength your need to do progress overload means increasing weight and lifting more heavy weights during exercise. Perform 8-12 reps for 3 sets during all the exercises you increase weight and perform exercises with the heavyweight. In one study takes two groups with many participants one group perform exercise with moderate weight and the other group perform with heavyweight the results show that people who perform exercise which heavyweight got more muscles and strength that people who perform with moderate weight
Some Exercises That Really Help To Increase Your Strength:-
1. Weighted Squats
Squats is the one of the best choices that help to increase your strength fast. Weighted squats help to Increasing push more weight which helps to increase your muscles and strength. Many of advanced trainer says that weighted squats is the one of the best ways for increasing your strength also affected by core strength and increase the flexibility of the body. So try to add weighted squats in your every leg day also don’t forget to increase weight in every set.
2. Deadlift
The deadlift is the best professional athlete’s workout that helps to increase the strength of different parts such as the overall back, legs arms, etc. Deadlift means increasing more and more weights in each and everyone set that you perform. Deadlift trans your different body parts at the same time and help to create lean muscle mass. Include a deadlift in your back day to help to increase strength fast. First, you can practice and learn form before performing because many of beginners do ego lift causes serious injury.
3. Push Ups And Pull Ups
This is the easiest exercise that help improve your chest and back and this also increased your strength like you can do 20 pushups from day by day strength increase and your pushups and Pull Ups increase by 50-70%. Pushups and Pull-ups tone your body and increase lean muscle mass of the body do pushups and Pull-ups daily help to increase the strength of the body fast.
4. Bench-Press
Bench press trans your overall chest and create lean muscle mass of the chest. In the bench press, you need to progress overload and increase weight in every set which helps to increase your strength fast. There are the different bench press that trains your different chest area such as.
- Incline bench-press
- Decline bench-press
- Flat bench-press
Perform this 3 exercises in your daily routine for a bigger and rounder chest. Some foods that give you energy and help in to increase strength:
- Eggs
- Chicken
- Brown rice
- Sweet potato
- Spinach
Flexibility
Flexibility is very important for your life without flexibility you can’t do any work flexibility help to maintain your movement of the body. Flexibility is improving the ability of the joints that help to do various types of work in your daily routine. Some activities that help to increase your flexibility:-\
1. Yoga
Yoga is the one of the best ways that help to increase your flexibility and also strength help to train your overall body and improve the posture of the body. Some different types of yoga that help to increase the flexibility of the body:-
- Dhanurasan
- Upavistha Konasana
- Halasnas
Performing yoga daily help to maintain your body weight and healthy many of doctor suggested to do yoga daily for a healthy lifestyle.
2. Stretching
Performing stretching before and after your workout help to increase the flexibility of the body and help to get ready to perform high intensity exercise. Stretching helps to maximize your workout and give some flexibility to lift more heavy weight during a workout. Stretching helps to reduce muscle pain and reduce the muscle injury so you help to perform well. Stretching maintains your body and doing streaming help to open all the body joints and improve your body.
There are two main types of stretching are:-
- Dynamic stretching
- Static stretching
1. Dynamic Stretching
Dynamic stretching means holding 2-3 seconds in the same positions that reduce muscle tension also improve the range of motion known as dynamic stretching.
2. Static Stretching
Static stretching means holding 30-60 seconds in the same position this can be done before the workout that tension to your muscles and improves your workout.
Some tips that help to increase the strength and flexibility of the body:-
Strength
- Try to lift more heavyweight ( progress overload).
- Eat healthy and energy booster foods that help to push to do one more rep.
- Workout regularly don’t take a long rest and sleep Properly for an intense workouts.
- Try to increase weight in every sets this help to increase muscle size and strength.
Flexibility
- Performing yoga daily help to increase body posture and mobility and also increase the strength of the body.
- Do stretching daily before and after your workout because it reduces the risk of injury and performs intense exercise. If you do not go gym so try to do stretching for 10 minutes.
