I don't recommend beginners to practice their legs when they come up. Although the leg is a big muscle group, it has little effect on the dressing effect of the topic.

The first push is to practice biceps and triceps, which is a favorite project for beginners. The first thing that can easily produce obvious visual effects in the upper body is the pectoral muscle, but considering that the pectoral muscle is not practiced in one day or two, it is recommended to practice the arm muscle group first, which is relatively easy to practice.

1. Practice two or three heads. Two-headed men can practice, with emphasis on three-headed men. The muscle size of three-headed men is larger than that of two-headed men. In other words, it is the three-headed man who makes the greatest contribution to see whether his arms are thick or not. Of course, it's not that you can't practice double-headed men, you must coordinate your exercise. I've been practicing chest muscles for three years, and it's really not easy (I think so), but one thing is that these chest muscles are still a little plump after wearing a little tight clothes. See if the arm dimension is more obvious with three heads.

2. practice your back. Well, when you practice two or three heads several times, you will inevitably feel a little bored. The beginner's arm is the foundation, and everything must be assisted by the arm, so the arm strength should be strengthened in the early stage. Then I started practicing my back. If the back muscles are exercised in place, once a week and two months will show results. What I said is that the stimulus must be in place, and it is useless to practice two breaks. Practice your back alone for an hour and a half at a time.

3. Practice your shoulders. When your head starts to change and your back exercises are on track, you will have the strength to do shoulder movements. I can't say clearly, and I can't send a video, but I'll tell you a way. Go to the gym to see the uncles who exercise regularly, ask how to practice their shoulders, and make sure they are more willing to teach you than the fitness instructor.

4. practice chest. When the three of you have some basics, start to join the chest exercises. You will ask, how can you allocate time without adding legs to so many projects? Exercise at least three times a week according to your personal time. For example, push your chest on Monday, practice your shoulders on Wednesday and pull your back on Friday. My habit is to put my head and abdominal muscles together on Monday, put my head and abdominal muscles together on Wednesday and do leg exercises on Friday. Two and a half hours at a time, with a break, is enough.

5. Exercise your legs. Be careful not to hurt your knee. I don't know if I will remind you for a while. I think those people who have just practiced their legs push 80kg or 160kg with auxiliary equipment, and they all shake, don't they? It almost killed me.

Also want to remind, don't come up to learn rolling equipment. It's easy to practice crooked. I've experienced it myself. Now the trapezius muscle is developed and the neck is shortened.