What are the basic elements that make up physical strength and how can we develop each one individually?
Physical strength is the ability to exert muscle strength against external resistance, and is an essential component of health and fitness. Physical strength consists of several interrelated elements, and each element has its own significance and way of development. In this article, we’ll learn about the basic elements of physical strength and how we can develop each element individually.
Basic elements of physical strength
- Maximum Strength: The ability to generate maximum muscle strength in one movement.
- Explosive Strength: The ability to generate maximum force in the shortest possible time.
- Muscular Endurance: The ability to repeat a certain muscle movement a large number of times or for a long period of time.
- Aerobic Power: The ability to use oxygen to produce energy during prolonged exercise.
- Anaerobic Power: The ability to produce energy without the need for oxygen during high-intensity short-term exercise.
How to develop each item individually
- Max Power:
- Exercise: Heavy weight lifting exercises with few repetitions.
- Examples: Squat, Dead Roll, Bench Press.
- Explosive Force:
- Exercises: jumping exercises, chest push-ups, pull-up exercises.
- Examples: vertical jump, wide jump, chest push with dumbbells.
- Durability:
- Exercise: Light weight lifting exercises with high repetitions, aerobic exercises.
- Examples: push-ups, abdominal exercises, bike rides.
- Aerobic Force:
- Exercise: cardio exercises such as running, swimming, cycling.
- Examples: long-distance running, long swimming, cycling.
- Anaerobic force:
- Exercise: short-term explosive exercises, Olympic weightlifting exercises.
- Examples: CrossFit, Olympic weightlifting.
Other factors affecting the development of physical strength
- Nutrition: You should eat a balanced diet rich in proteins, carbohydrates and healthy fats.
- Rest and sleep: The body needs adequate rest and sleep to repair tissues and produce energy.
- Correct training: A thoughtful training program that includes heating, cooling and grading in increasing weights and repetitions must be followed.
- Professional counseling: A sports trainer or fitness specialist can be consulted to develop a customized training program.
Developing physical strength requires adherence to the training program, a healthy diet and adequate rest. By understanding the essential elements of physical strength and how to develop them, you can achieve your goals of building a strong and healthy body.
Important Notes:
- Versatility: Exercises should be diversified to avoid boredom and muscle injury.
- Staging: Weights and frequencies should be increased gradually to avoid injuries.
- Listen to the body: You should stop exercising if you feel any pain.
- Medical advice: You should consult your doctor before starting any new training program, especially if you suffer from any health problems.
