First, height. /kloc-The skeleton of a 0/7-year-old male has not been finalized. I can only suggest that you work harder on diet and exercise (naturally). I often play basketball and eat vegetables every day. Vegetables and fruits are even more varied.
Second, stovepipe. Squat is one of the most effective exercise methods for stovepipe. Can outline the shape of the leg, the effect is very good, using dumbbells and barbells to exercise, but also increase the jumping ability and explosive force.
Third, thin belly. When running long distance, the abdomen is wrapped with plastic sheets, and it is appropriate to run for 40 minutes at medium speed. It goes without saying that o(∩_∩)o ...
Fourth, arm strength. What you said is very general because strength and muscle are two concepts. Then I understand it as grip strength. Suggested action: single arm load (folk prescription).
Action essentials: barbell (20KG)+2* 10KG barbell piece =40KG, with the body at 90 degrees to the barbell. Hold the middle bar with one hand, lift it up, and the arm will naturally droop 15s. Change hands. Go ahead. Until you are exhausted. If you think you can keep it above 30, increase it by 5KG. Exercise every other day.
This action can enhance the strength of the fingers and has a good effect. Don't stop feeling unwell immediately to prevent injury.
I hope the above suggestions will help you, and finally I'll give you a word:
Hello, buddy, I have four years of personal experience in equipment exercise and have never been to the gym before.
My physical condition is similar to yours. I hope my personal experience will help you.
Give you the following suggestions (you can "critically inherit" o(∩_∩)o ...)
1. Hold on. By persistence, I mean exercise time. As a beginner, I think.
It takes 3 months to show obvious qualitative change exercise effect, so brother, your first 3 months.
Persistence is very important; Secondly, the number of exercises per week should be kept at least 3 times in 3 months, with 3.
For example, in the next time, it is best to take a rest every other day, and don't let these three times be continuous. Besides, every time you exercise,
It is advisable to keep the time at about 90 minutes (the time here is related to the intensity, which will be mentioned below)
To).
2. Instrument action. Novices crave "meat", so all exercises will be blind.
Goals, especially in terms of action norms and grasp, are vague, so here are some suggestions:
A. the degree of muscle stimulation. Every movement should seek the best stimulation to the muscles. What?
Is the best, that is, muscle congestion and swelling. Only in this state, muscles
For a better life and growth.
B. strength. The 90-minute exercise time and intensity I mentioned above are very large.
Relationship, intensity depends on the rest time between movements of each group of instruments and the load value of each group.
The number of. On the basis of your correct and skilled movements, you can test it, for example, group.
Intermittent rest time is 30 seconds +75% load+8~ 12 in each group (the load here refers to your most
Heavy weight). Find the solution that suits you best, and the goal is the greatest strength without injury.
Different actions can be tried without rest between groups, and the effect is self-evident.
C. injuries always revolve around bodybuilding. Make sure that the action is correct and the weight of the instrument does not exceed.
Give yourself the maximum weight you can bear and reduce the chance of injury (how to adjust it will be mentioned below)
D. protection. If you find a certain weight difficult to handle, find an experienced person to replace you.
Protecting (preferably coaching) requires experience.
3. Action collocation and number of groups. "Buddy" suggests that you try the following combinations of musical instruments:
A bench press (chest pressing with a barbell) is the foundation of the foundation and a heavy muscle group exercise.
Xi。 Suggestion: Push from the empty pole (20KG pole), and increase it by 5KG quantitatively, which gives you a sense of concentration.
Feel the contraction of the pectoral muscles.
B. Pull-ups between arms > = 90 Suggestions: Do as much as possible. every time
Give yourself a number, such as 30 pull-ups, which can be completed in n groups, each group.
One is very good. If you were 30 in 4 groups last time and 30 in 3 groups this time, just say.
The muscles of the Ming back have improved. If you think it's easy, you can load pull-ups (hang barbells)
(Hint: Pull-ups need a lot of forearm muscles, which can be completed with the help of booster belts.
. It is best to exercise the forearm muscles, which is also very helpful for bench press. Visible Bruce Lee.
Forearm)
C. get down. As important as bench press. Suggestion: Don't use the Smith machine.
Squat, change weight with bench press. It's best to have protection when it's heavy. If you don't want to practice
Legs, think about the figure of the man in Aladdin's magic lamp. o(∩_∩)o ...
D. abdominal exercise. According to your weight, height and body fat, I will give you the following suggestions: oblique
Sit-ups on the stool. The included angle between the inclined stool and the ground is between 30 and 45 (greater than 45, it will increase.
Plus the burden of waist and legs), 25~30 in each group, rest between groups 15 seconds! ! ! Try to finish 3
Let's group. Then hold a dumbbell or shoulder barbell bar to rotate the waist to stabilize the waist of the lower plate.
It is advisable to fully stimulate abdominal muscles with 30 pieces.
4. Make a weekly exercise plan.
A. for the purpose of increasing muscle volume. Suitable for starting from the second month, all actions are efficient.
On this basis, it is appropriate to choose the weight that you can't do, 6 in each group and 3 in each movement.
B. Draw muscle lines for the purpose. It is suitable to exercise with dumbbells, and the number of each group is kept at 12~ 15.
Appropriate, 5 groups for each action.
C. Cardiopulmonary function exercise. Essential exercise, don't ignore it, just ride a bike.
(Practical exercise method), 40 minutes to 1 hour every day, you should be above average speed.
D. Your height 183cm, 83KG is a little overweight, and 79KG is the limit (both muscles).
If you want to lose weight, it is more appropriate to exercise with equipment and treadmill (30 minutes).
5. Diet. At the current market price and muscle gain, I suggest you eat the following foods:
A. chicken. Cheaper than beef, with high protein content, it can be photographed during daily exercise.
Add 400-500g.
B. Eat tomatoes raw half an hour before dinner every day to improve the antioxidant capacity of muscles.
Sex (reducing muscle aches).
C if possible, 2 bananas a day, which can be eaten 1 hour before exercise 1 banana. Be relieved.
The role of fatigue.
D. boiled eggs are enough, and it is not recommended to eat them raw. If you don't eat chicken, eat chicken every day.
It is advisable to ensure 4~5 eggs.
E. Ginger You can put some ginger in your own cooking. Curcumin is very good for muscle growth (
∩_∩)o ... Curry will do.
F. nuts. Cashews are almonds, and 50 to 80 grams a day can be guaranteed.
G. water. It is very important to drink 2~2.5L of water every day (most people are made of water).
6. Diet before and after exercise (important).
A. don't make yourself hungry before exercise. If you feel hungry, you can eat 200 grams half an hour in advance.
French fries (French fries are digested and absorbed quickly) or a banana; If you exercise after meals, at least 1 after meals.
Half an hour (stomach digestion after meals, if exercise affects digestion and absorption and exercise effect).
B. After exercise, prepare your own cereal and fill it with boiling water. Personally, I think this ring
Festivals are very important. Its function is to quickly replenish the water and energy consumed during exercise,
Make the body have energy to organize muscle recovery and growth.
7. Injury alarm and active recovery after injury.
A. injury alarm. Refers to the feeling that the joints and muscles of the body feel uncomfortable during exercise.
. Such as compression pain, tension pain, etc. Once I thought I should stop at once. wait for
When the muscle congestion disappears, move the joints or muscles to judge whether you are injured.
B. Take the initiative to recover after injury. When I say active recovery, I mean passive recovery of sleep.
Some recovery methods. Yunnan Baiyao can be used for both internal and external use, and cupping is also effective.
When there is no pain in the injured part, find the minimum weight in the gym.
Weight-bearing exercise, slowly increase the weight, and stop immediately if you feel uncomfortable.
8. Others
A. equipment and sports equipment are still needed. Vest, sports shoes, gloves, wrist guards, wool
Towel, it's good to wear a belt when you can squat down. Gloves are the most important,
Is the hand full of calluses or indecent?
B. Don't wipe your sweat with your hands or touch your face during exercise, because the equipment is male and will.
There are a lot of bacteria, strong muscles and a face of acne, which women don't like. digress (from the subject)
Yes . . At this time, towels are used. Wash your hands after exercise (not cleanliness).
C. If the instrument is not in use, please ask the user whether it is in use before use; There are many people.
Let's practice together and communicate by the way; If someone practices in front of the mirror, never learn from him.
Watching TV will affect other people's exercise, and so will I. Long-winded, o(∩_∩)
)o ...
D during exercise, the water consumption should be kept at 200~350ml. Drinking too much water will make you sick.
Can complete the exercise plan.
In a word, my experience may be of limited help to you, but I sincerely hope that "people"
"You can stick to it, because many people around me have given up. A little change
There's a big difference. Believe in yourself. I am a natural bodybuilder and don't eat bodybuilding.
The product is complementary. Take fitness as an exercise of will and an experience of life. finally
Send you a word:
Fitness is not used to punish your body's imperfections, it is a way to care for your body.
One. Love your body, let it cooperate with you and experience the rich colors of life.