The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to scream at the sky in one breath (exercise, improve vital capacity and confidence). Do more in-situ take-off, in-situ take-off, run-up take-off, run-up take-off and other exercises every day (which can effectively promote the body to grow taller), and hang more horizontal bars and parallel bars if possible (it is best to reach and exceed the standard of physical exercise in high school);
The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time.
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, for dinner: first of all, it is best to eat some pasta (steamed bread, bread, noodles, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang horizontal bars and parallel bars, or do handstands, push-ups, sit-ups and dumbbells at home, and then increase your exercise until your body is hot and comfortable. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and simple routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
The first method, lifting dumbbells is still the first choice to exercise upper limb strength. It is best to prepare two kinds of dumbbells with different weights. Heavy dumbbells can be used for targeted arm strength training, such as a group of 20 flat lifts or a group of 20 side lifts, and six to seven groups are practiced every day; You can use a lighter dumbbell to warm up or stretch at any time.
The second method, pull-ups, is also a very simple and practical method to exercise upper limb strength. You can plan to do three or four groups every day, and each group will do 10-20, and adjust according to the quantity you can bear. It should be noted that it is best to hang your hands vertically on the horizontal bar. When doing pull-ups, it is best to cross the horizontal bar with your chin, and try not to rely on the strength of your lower body and arms.
The third method, doing push-ups can also exercise upper limb strength. This can be done anytime and anywhere without props. You can make a few whenever you have time. It should be noted that the floor is too hard and may hurt the palm of your hand, so try to avoid rough cement floor and choose wood floor, grass or rubber floor.
It is suggested to exercise the whole body reasonably, and the arm can be the focus of exercise, but don't ignore the exercise of other parts of the body. Select three actions for a certain part or large muscle group. Generally, one action consists of 4-6 groups, each group is 10- 12. What action to choose depends on your own situation. You can refer to the fitness map in my space and find your own movements and training methods.
Chest muscles are divided into upper chest, middle chest, lower chest, outer margin and middle seam.
Although you are a beginner in fitness, in order to practice your chest muscles well, birds must know this movement. Specific actions can be viewed online.
Birds practice outer edge and middle seam to increase pectoral muscle area. You need two dumbbells whose weight can be changed.
Push-ups for a long time can train chest muscle circumference. Wide hands, practice three more heads, narrow hands, and sew more.
As for a few in each group, according to your situation, the movements should be standard, and it is better to pack less ~
The parallel bars bend and stretch the lower part of the pectoral muscles. Many chest muscle exercisers exercise their chest muscles a lot, but there is still fat in it, which is ugly. Do more parallel bars arm flexion and extension.
The above can be done at home or on the playground.
How to exercise upper limb strength? The first method, lifting dumbbells is still the first choice to exercise upper limb strength. It is best to prepare two kinds of dumbbells with different weights. Heavier dumbbells can be trained with targeted arm strength, such as flat lifting in groups of 20, or side lifting in groups of 20, and practice six to seven groups every day; You can use a lighter dumbbell to warm up or stretch at any time.
The second method, pull-ups, is also a very simple and practical method to exercise upper limb strength. You can plan to do three or four groups every day, and each group will do 10-20, and adjust according to the quantity you can bear. It should be noted that it is best to hang your hands vertically on the horizontal bar. When doing pull-ups, it is best to cross the horizontal bar with your chin, and try not to rely on the strength of your lower body and arms.
The third method, doing push-ups can also exercise upper limb strength. This can be done anytime and anywhere without props. You can make a few whenever you have time. It should be noted that the floor is too hard and may hurt the palm of your hand, so try to avoid rough cement floor and choose wood floor, grass or rubber floor.
The fourth method, lifting the barbell horizontally can exercise upper limb strength and chest muscles at the same time, move the barbell directly above the chest, and then hold the barbell vertically with both hands. You can arrange the weight, lifting times and number of groups of barbells according to your own situation, and the effect is very obvious.
The fifth way is to do more sports that often wave your arms, such as playing baseball, tennis, squash, volleyball and so on. Doing these exercises can not only exercise your upper limb strength, but also exercise your flexibility and responsiveness.
The sixth method, you can play more than a dozen sandbags at ordinary times and learn boxing or Sanda, which can effectively exercise the upper limb strength and improve the explosive force and flexibility of the upper limb.
How to exercise upper limb strength and waist and abdomen strength! Push-ups are the best, which can exercise upper limb physical strength and waist and abdomen.
Sit-ups, exercise waist and abdomen
Pull-ups, exercise upper limbs
You need to keep doing it every day!
Come on!
How to exercise upper limb strength The arm strength is mainly to exercise biceps brachii and triceps brachii. Carrying a bucket can exercise biceps. Just add water or other objects to the bucket to increase the weight of the bucket, and then do a bending action to exercise the biceps brachii. Just do narrow push-ups on triceps brachii.
Exercise method:
Biceps brachii: dumbbell single arm flexion and extension (6 groups in each group)
Triceps brachii: 3 ~ 8 groups of narrow push-ups, each group doing about 10 ~ 15.
In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. Beginners can add the weight of buckets to the load of 8 to 12RM, and each group can make about 8 to 12 buckets. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes.
It is best to practice strength in the gym or have a pair of dumbbells at home. (If you don't have both, you can do push-ups and pull-ups. Pay attention to changing the details of the action frequently and muscle from different angles. )
Training upper limb strength in the gym is mainly divided into three parts: biceps brachii, triceps brachii and forearm muscles.
These exercises are:
1. biceps barbell lift dumbbells alternately lift diagonal braces lift sitting posture lift dumbbells lift and so on.
2. Squeeze the triceps brachii, press the supine arm, bend and stretch the push-ups, bend and stretch the back arm of the dumbbell neck, and bend and stretch the arm.
Pull it down. Wait.
3. Forearm muscles hold wrist flexion in the opposite direction, wrist flexion in the positive direction and so on.
Maximum strength training uses the weight of 1-5rm to train muscles, uses the weight of 8- 12rm to increase endurance, and uses the weight of 15rm to exercise each group until it is exhausted. 3-4 groups practice 2-3 movements, rest for 1.5 minutes between groups, rest for 3-4 minutes between movements, and start training one and a half hours after meals. There should be no more than one training class.
In terms of diet, pay more attention to protein's supplement. Protein-rich foods include eggs, beef, fish, chicken breast and bean products. Simple carbohydrates can be supplemented immediately after training, and easily absorbed protein (eggs, milk, protein powder, etc. ) can be replenished within 45 minutes.
Push-ups, pull-ups, lifting dumbbells
A lot of things to practice together, just one month!
You are so thin, you'd better exercise your weight first! Buying some protein powder instead of Amway is not suitable for young people. You need to practice upper limb strength, there are no tools. This is a bit difficult, difficult! Then I have to do push-ups and buy a spring stretcher. Pull a few to dozens times a day until your arm aches, and then relax. * * * or your muscles will die. Although the fitness instructor is muscular, but not strong, he must relax after finishing. This will work.