First, exercise. The general principle is to stop practicing when you can't move, and feel that you can continue practicing after a break. If you feel rested after practicing several groups, you won't practice today. Regular exercise like this will not reduce your interest in sports. No matter where you exercise, or how you exercise (such as push-ups, pull rings, etc. ), pay attention to rest when you feel unable to practice, and continue when you feel able to practice. Don't just focus on how much you have done and how long you have been practicing.

Moreover, the slower the speed, the better the effect, such as push-ups, pull rings, cymbals, sit-ups and so on. )

Jumping rope can exercise the calf. Because you use the forefoot.

It is best to exercise in the afternoon.

Second, don't eat too much at night, eat less, and of course not too little. Prevent weight gain. You can eat whatever you want, as long as you pay attention to the subtle combination of elements. Also pay attention to changing all kinds of dishes frequently. It's nutrition (eat well in the morning, eat well at noon and eat less at night. Exactly, I have a deep understanding).

Third, manual labor is the best exercise. Of course, targeted exercise on the basis of labor is better. Regardless of work or targeted exercise, we must follow the exercise principles mentioned above. Are you too lazy to exercise or unable to find time to exercise? Do you feel envious every time you see those lifeguards in the photo album "Beach Ranger"? It is impossible to build strong muscles by thinking alone. No matter what method you use, whether you go to the gym, buy fitness equipment from TV shopping channels, or do push-ups yourself, the final result must be perseverance.

In summer, the eager man always wants to wear a sleeveless close-fitting T-shirt to Xiu Xiu's figure, but if the tight-fitting T-shirt is wrapped in a mass of fat or ribs, it will only make others lose their appetite and have the opposite effect. The first step to show yourself is to tell you how to build a strong arm.

Exercise cycle: there are two groups of * * * every other day, and each group repeats 10~20 times for a period, and each group needs to repeat the operation for 2~3 cycles.

Exercise method * * * Two groups:

(1) Hand-lifting method

Step 1: This step is to spread your feet wider than your shoulders, swing your body's center of gravity downward (squat down), but keep your hips slightly higher than your knees.

Step 2: Cross your fists in the front gear and raise your arms straight to shoulder height. At this time, you need to feel the strength of triceps brachii (not by swinging your arm). After repeating for about 20 times, take a break and cycle for three times.

(b) Knee push-ups

Step 1: Kneel on your knees, stand on your toes, and open your fingertips. At this point, keep your back straight, don't bow, look straight down.

Step 2: At the beginning, bend your elbows, lower your body vertically, exert your arms and keep breathing evenly. After repeating 15 times, take a break and cycle for three times.

have you finished? Do you feel that your arms have become beautiful and powerful? But it's a pity that Rome was not built in a day. Just like your flabby muscles, you can go out to meet people after three weeks!

As for how to achieve better results after exercise? Many people think that it is to keep an empty stomach before exercise. But in sports such as fitness, you should eat some food before exercise. For example, two pieces of toast, because it can help you burn calories more thoroughly!