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Muscular strength

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It is very likely that you think that muscle strength is simply a term used to specify and show how strong a person can be: how much weight can be carried, how many kilos can be lifted in the gym or how many push-ups can an athlete perform during exercise. But the truth is that the definition of muscular strength is much more varied and at the same time a little more complicated.

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What is muscle strength?

The muscle strength is the ability of the muscles of the human body to contract and to overcome a certain resistance . It is the ability to generate the maximum amount of muscle force when performing a specific exercise.

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Definition of muscle strength

To fully understand the concept of muscle strength, it is necessary to remember that muscles are structures formed by specialized tissues that are responsible for producing and maintaining muscle strength. When we refer to muscle strength, we are talking about the amount of force that a given muscle can produce through a single maximum effort regardless of whether or not the movement occurs.

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The term is related to the size of the muscles and the ability of all the nerves to activate these muscle fibers . It can also be measured by means of muscle contraction . It is also important to mention that the amount of muscular strength that an individual can achieve will always depend on sex , age and physical attributes that have been previously inherited .

What is it for

Muscle strength is a mechanism that humans use every day because each time the muscles are activated, force is produced . Its development also serves to build muscles and bones that have greater strength and health, it is suitable to improve the body’s posture , to have better stability , flexibility and balance at the same time .

Being able to maintain an adequate level of muscle strength can help the individual to maintain a healthy body weight , especially when we talk about the ratio that must exist between fat and muscle . When developed, it also serves to improve energy levels and makes it possible for the individual to perform different types of more difficult or strenuous activities without excessive fatigue. When the muscles are strong, the tendons that join them to the bones and ligaments also gain strength , which is very beneficial for the body. Good muscle strength can also increasework ability so that a person does not tire so easily, and can improve athletic performance at the same time .

Muscle strength also helps cushion the changes that occur as aging occurs , mainly in the parts of the body where lean mass is being lost and diminished. Finally, by developing muscle strength, the internal organs manage to maintain correct positions ensuring better functioning of the same.

Types of muscle strength

The word muscular strength refers to the ability of a certain muscle to maintain a certain resistance . This resistance can be maximum, medium, low or high. There are then several types of muscle strength which are mentioned below.

  • Maximum force : also known by the name of absolute force and it is a determined movement that is equivalent to the greatest external resistance that an athlete can overcome or maintain with a complete voluntary mobilization of his neuromuscular system. In other words … it’s the absolute highest weight you can lift for one rep at any one time.
  • Relative strength : refers to the amount of force an individual has, the amount of weight they can move compared to their body weight . Provides a better ability to move the body through space.
  • Explosive Force: Explosive Force is the speed at which it can be used during Force . It involves the use of a heavy burden on movements over short and high speed for low reps with long rest periods between them.
  • Resistance Force : is the ability of the individual to exert force so repeatedly against a certain form of resistance . It can be observed in activities that require a relatively long duration of muscle tension but that at the same time cause a decrease in efficiency.

Training

The best way you can train and develop muscle strength is through the resistance training , better known by the name of ” lifting weights “. But this does not mean that this is the only way to train the muscles as you can also perform several types of simple exercises using the same body weight to develop muscles and increase strength.

Strength training improves both the size of the muscle fibers and the ability of the nerves to communicate with the muscles. In this way, as the muscles increase in size, resistance training improves, which is also known by the name of muscular hypertrophy , they begin to have better coordination and are able to perform movements that require strength.

Exercises to improve muscle strength

To increase the strength , size and power of your muscles, you should perform exercises and activities that make them work more than normal . There are several exercises that can be performed to increase and improve muscle strength, among them the following are mentioned:

  • Weightlifting.
  • I work with resistance bands.
  • Heavy gardening work, such as digging and shoveling.
  • Climbing stairs.
  • Hiking does not hike up hills or mountains.
  • Cycling .
  • Dance.
  • Push-ups, sit-ups, and squats.
  • Yoga.

As for the exercises, it is also very important to follow a series of important guidelines that help to maintain the safety of the muscles . These precautions include some aspects such as:

  • It should start slowly and go increasing so gradually the intensity and duration of workouts at the least a few weeks.
  • Listen to your body and stop if you think you need a break or if you start to feel pain .
  • It is important to maintain a recovery day between the different muscle groups.
  • Proper form and technique should always be used to achieve maximum benefits from training.
  • Make consistent and controlled movements , especially if you are lifting heavy loads.
  • Take the time to rest between sets .

Examples

Some examples of exercises that can be performed to improve muscle strength are the following:

  • Bicep curl.
  • Squats
  • Push-ups or push ups.
  • Plates.
  • ABS.
  • Jumping jacks.

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