When you wake up in the morning, you lift the dumbbell, that is, you sleep on the bed, put the dumbbell flat on your chest, and lift it not too fast. After extending your hand, you pause for a while and then put it down. The process is not fast. Give it 20 times first to see if it is strong enough. If you are strong enough, take a rest and keep lifting until you are weak, as long as you feel that your strength is not enough. Then lift it up every few minutes. Don't mention it until the next song. In this way, depending on how strong you are, you can do more groups, preferably not less than 3 groups. It can be lifted at midnight at the earliest, or sooner or later if you work hard.
Usually, when you are free, you stand with a dumbbell, then your hands are naturally vertical, then you hold the dumbbell and bend your arms, then you put it down. This should be understood. Rest after exhaustion. Do more groups when you have time, but don't have time to do one group. Do more when you have time.
Push-ups are to practice the shape of your chest muscles, that is, to see if your chest muscles are large enough, and then do them. If you think it's fashionable and big enough ... consider it pulling. Push-ups are hard, hard to stick to, and the effect is not good. The second paragraph can practice your chest muscles well. Push-ups are usually done seriously 10 times, then rest for about one minute, and then do 6544. It's a little small, but it's hard to be serious, just take your time every time. Push-ups must not be fast, and they will not be effective soon. Stop down, stop up, stop down, it's hard. You can see that the protagonist in the action movie doesn't do push-ups very fast, just a few times. Push-ups are not a matter of quantity.
As for the arm stick, it's better not to practice. Many accidents are easy to hurt others and sprain. If you are strong enough, you can be weak and then rest for a few minutes before doing it. This time the amount is less than the last time, such as 30 for the first time, 25 for the second time, 20 for the third time or 15. In this way, you usually do 3.
For abdominal muscles, it can be said that it is easy to practice, or it can be said that it is difficult to practice, because it depends on your living habits. You usually exercise more, eat well, not too much, and sleep well. This kind of person is particularly easy to practice. You can do 30 sit-ups every morning. What about you? Don't worry, just stick to your chest muscles.
In a word, this article wasted a lot of my time, including more than half an hour. It's all about summing up my experience for several months (I'm quite successful, and I'm going to change my muscles soon), but it should be of no use to you. After reading it, you may do it seriously, but you should stick to it ... just like trying to be the first in every exam, you must work hard and don't sweat when practicing. Take yourself as the standard, there will be less hard work, more practice and less time. I get up in the morning and practice for 30 minutes to 1 hour. And if you feel tired after practicing for a few days, take a day off and continue to do nothing tomorrow. Then at this time, it is difficult to persist. Many people failed at this time. Fitness is the most important.
As for you want to go to the gym.
Barbell ... biceps brachii 15*4
Bird pectoral muscle 10*3
Sit-ups abdominal muscles 70*2
Armstick forearm according to its own strength.
Push-ups and birds are the best ways to exercise your chest.
As for long-distance running, your coach is right, but you must stick to it.
Landingzone landing zone ... that's all. Look at me. I think it suits you.
PS: Thank you 1 the friend on the last floor, hehe.