First, arrange the amount of exercise reasonably.

It is appropriate for sparerib men to exercise moderately, and the weight of equipment should be moderate (50% to 80% of the maximum muscle strength).

Work and rest hours can be practiced three times a week (1 every other day), each time ranging from 1 to 1 half an hour. Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes.

Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent.

Second, exercise should be focused and targeted.

After two to three months of exercise, the sparerib man's physical strength will be significantly enhanced and his energy will be more abundant than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time.

In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious. Under normal circumstances, practice your movements once a month and a half to two months.

In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.

Third, practice less endurance sports.

When sparerib men are doing bodybuilding, it is best to take less part in other sports, especially endurance sports, such as long-distance running, and many ball games (such as common three-ball volleyball, badminton and tennis). Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. Besides, don't do other activities that consume too much energy.

Fourth, adjust the diet reasonably.

Most sparerib men still have problems with their diet. For the sparerib man, it seems more important to add protein-rich meat, eggs and beans to his diet. Many sparerib men are full as soon as they eat them. Physical exercise can greatly increase their food intake, or eat less and more meals, and break the original balance of nutrient intake. In addition, ribs men should not exercise on an empty stomach, on the one hand, they will consume too much muscle, on the other hand, they will feel dizzy because of low sugar. It's best to eat more carbohydrates before fitness. Chocolate and bananas with high sugar content are good choices.

Fifth, fitness is very important.

One day, two days, January, February, one year, two years, ten years, twenty years. ...

As long as we stick to our goals and don't give up easily, even God will help us!