I want to find a website that introduces computer knowledge, Hong En.
very good
Healthy exercise methods do not explain swimming.
The concept of fitness exercise methods, such as pectoral muscle, latissimus dorsi muscle and thigh muscle. The core muscle group belongs to the large muscle group.
2. Similarly, you only need to know that each part is basically attached once a week.
You said that your muscles want to be bigger. According to the training principle, the 5×5 grouping method is a good choice. The rest time between groups is about 2 minutes.
4. Press: increase muscle and reduce fat, and carve lines in order.
5、
Shoulder: dumbbell side lift 3*20, dumbbell lift 3* 10, bending bird 3* 10.
Chest: bench press 8* 10 or push-ups 100.
Back: Pull-ups (if you can, do it; if you can't, do the equipment pull-down 3* 10), dumbbell rowing 3* 10, leg bending 3* 10.
Arm: the dumbbell bends 5* 10 and the back of the neck bends 5* 10.
Legs: Squat 5* 10, heel lift 5* 10.
6, insist on aerobic for half an hour every day, and at the same time use 1 and 2 days every week for long-term aerobic exercise.
7. Walking, jogging, swimming, cycling, etc.
8, high-intensity aerobic, such as time-limited long-distance running.
9. Increase the intake of energy and protein during muscle gain; Control fat intake during fat reduction.
10, go to bed early, get enough sleep and have a good sleep.
1 1. I (please indicate the author Jesus' goose bumps) recommend the original muscle gain recipe for you:
Breakfast: whole wheat bread is appropriate (rice and noodles can be used instead according to taste, and the key is to have enough. The same below), 2 egg whites, a few slices of lean meat, 1 cup of milk, 1 apple.
Chinese food: a large piece of chicken breast or lean red meat, 1 dish of vegetables, 2 liang of rice.
Training meal (20 minutes after training): 1 banana, 1 cup of yogurt or soybean milk, and a few biscuits (taking supplements such as protein powder is also in this period! )
Dinner: Appropriate amount of fish, shrimp and some bean products (such as tofu). You can also eat it at noon), 1 whole wheat steamed bread, 1 dish of vegetables.
Before going to bed: a small cup of yogurt or soybean milk, 1 small fruit (you can eat it 1 hour before going to bed).
Finally, Sanda belongs to aerobic exercise. Sanda can be added to aerobic exercise. The key to win-win is reasonable staging. It's no good eating a fat man in one bite ~ ~
I wish you an early success ~
If the introduction of women's health knowledge website is online, you can directly enter the women's health club, and a lot will come out. If you like it, please click to watch.
Yang Sheng.
Darius.
What are the healthy exercise methods? In fact, the common sports that everyone knows are the most basic and suitable sports in the night market!
First of all: one thing everyone ignores is "eating"! Three meals a day can't be less!
Second: it is "time"! It won't be long!
Repeat: just the amount of exercise! Don't be overweight!
There are many kinds of sports: losing weight, gaining weight and beautifying. .........
As long as it is suitable, it is the best.
Websites or books introducing physical exercise knowledge 126 fitness network. . . 126 Jianshen.
There is no difference between the upper and lower abdominal muscles in the characteristics of abdominal muscle exercise methods. In fact, whether you roll your abdomen or lift your legs on your back, you can affect a wide range of abdominal muscles, so one action is enough to exercise your abdominal muscles.
To train abdominal muscles, we must first reduce abdominal fat and then exercise abdominal muscles. Let me combine them into one:
Jump in place 1 min, supine leg lift1min.
Jump in place 1 min, supine leg lift1min.
Jump in place 1 min, supine leg lift1min.
Jump in place 1 min, supine leg lift1min.
Jump in place 1 min, supine leg lift1min.
Jump in place 1 min, supine leg lift1min.
Jump in place 1 min, supine leg lift1min.
Jump in place 1 min, supine leg lift1min.
Jump in place 15 minutes
Try to stick to more than 30 movements, and the most important thing is that there is no rest time in the middle (if you can't stand it, you can rest for about 5 seconds)! This set of movements is a combination of low-intensity in-situ jumping and high-intensity abdominal muscle exercise, which can exercise abdominal muscles and lose weight. Do it about 3 to 5 times a week.
Please introduce some good websites about health, nutrition and health preservation. Food world ~
:meishichina。 /Health/Virtue /200903/58734.