How to increase your physical strength

 Strong fitness

Physical strength is known as the high levels of the physical condition that an athlete needs to achieve the necessary physical strength components in the type of sport or group of sports he practices, which can be measured and recognized through a set of scientific studied tests and accurate devices, and physical strength is known as the ability and competence What the individual needs to carry out his daily duties and tasks without feeling tired or exhausted, but the radical change in the requirements of fast life changed the definition of physical strength to include the ability of the individual to carry out various activities, whether at the time of work or leisure, while being free from diseases of lack of movement, laziness and lethargy.

Elements of physical strength

Muscle strength, which is the ability of the muscles to exert the maximum effort possible without feeling fatigue, and muscle strength depends on the size and flexibility of the muscles and the number and quality of the formed fibers. Speed, and it is through the completion of various physical activities within a very short period, and that depends on muscle strength and compatibility of its work with nerves and willpower. Flexibility, and it is represented in the ability of muscles to perform a specific movement activity within its widest range, and muscle flexibility is determined by its elasticity and the ability of the joints to move and undergo continuous exercise.

Agility, which is the ability of the body to change its direction and movement while it is fixed on the ground or moving in the air within the shortest possible time. Agility depends on the health of nerves, rapid response, muscle strength and the quality of movement. Balance, which is the body maintaining itself from falling or leaning for the longest possible time, and that depends on the integrity of the body's organs, the force of gravity, the basis of balance, the concentration of gravity and the psychological state of the individual. Neuromuscular compatibility, which is represented by the body making a group of movements combined with each other at the same time, and it depends on the general compatibility of the body movements that it performs on a daily basis, and the special compatibility of the new and learned body movements.

The development of physical strength elements

There is no doubt that the presence of the previous elements combined in any individual that enables him to possess high physical strength, but obtaining them is not an easy thing, as you need to follow the principles of graduation in the exercise in terms of the levels of exercises followed and the time required to complete the exercise, and the graduation of the exercise includes each of the exercises Respiratory, muscular exercises, fitness exercises, flexibility, stretching, balance exercises, and others, which increase the body's ability to perform movement and sports without feeling tired or exhausted, while maintaining a certain level of exercises once the required physical strength is reached without adding to it in order to avoid injury With physical exhaustion, muscle spasms, and lacerated bones.

Ways to increase physical strength

Many men want to have a strong, muscular, rigid and strong body, away from large and bulky muscles, as it aims to increase the number of muscle fibers and not increase the cross-section of the fibers, the former is responsible for muscle strength, while the other is responsible for its size and enlargement, and physical strength can be increased by :

 Lifting heavy weights that are 90% of the largest weight you can carry, these weights will target those muscles that require a lot of pressure in order to resume work.

Doing weight training exercises quickly with the intention of getting all muscle fibers to work. Start with your less powerful muscles, such as if your right hand is stronger than the left in doing exercises, then you have to start first by exercising the left hand until it has sufficient ability to exercise and lift weights. Change your daily exercise routine with the aim of surprising your muscles and making them in a state of alert and alert, and new exercises must be learned to achieve better results. Pay attention to the way you breathe, so beginners are advised in the beginning to take the inhale in the easy part of the exercise and exhale in the difficult part, but for the purpose of increasing strength, the inhalation is taken during the difficult part of the exercise, so this air trapped in the lungs will increase the body’s strength and endurance. Take nutritional supplements to strengthen and restore muscles after consulting your doctor. Provide the body with adequate rest, and leave a period of two days between exercise sessions.

Foods to increase physical strength

Food is one of the necessary indicators that support the health of the body and increase its physical strength, and one of the most important foods that support this purpose: Milk and its derivatives with nuts: both contain lysine and arginine, which support the health of the body and relieve it from stress, and this is by eating a cup of milk daily with a spoon Large nuts. Foods rich in vitamins, especially vitamins C and E, which are abundant in grapefruit, oranges, strawberries, and olive oil. These vitamins are rich in antioxidants that support body strength and stimulants that get rid of extra calories. Raisins: One of the foods rich in magnesium, which stimulates the metabolism, increases the effectiveness of both muscle and nerve function. Eat red meat alongside spinach, as these foods are rich in iron content, which increases fitness, by stimulating and revitalizing muscles by increasing the amount of oxygen delivered to them by the iron component. Eat plenty of protein, especially in the early morning, and the body can be supplied with protein by eating eggs and black bread, which is rich in fiber. Eat both fruits and vegetables, which provide the body with extra energy as well as stimulate metabolism.