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Who said that student dogs can't exercise without spending money! Take two professional books and you'll become dumbbells, okay? "
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Well, generally speaking, I never recommend self-weight training (without equipment) for boys who want to exercise and become more stylish, but your weight is a little lower. It is still possible to improve physical fitness and muscle dimension to some extent from the early self-weight training.
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Before you start, suppose you don't want to lose weight, but you want to gain muscle and be more stylish.
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First of all, all your plans are based on low weight and you don't need to practice more. One and a half hours a day is enough. Choose to start at three in the afternoon. You should prepare a schoolbag, a playground and a library. The library is used to borrow books, and two dictionaries are put in the bag for push-ups. When the weight is adjusted below 20, you have to get down and do it four times at a time (I won't say the following action details, Baidu knows that now is not a good place to say this. You need to know how to do the standard posture. This action is divided into three parts: narrow width and super width according to the distance between hands. It is effective to practice for three months every other day.
To practice biceps and triceps, you can bend over and lift your back with the help of your schoolbag, and do 10 exhaustion with weight, which is the same as 4 groups.
The back can only be pulled up by pull-ups. It is too difficult to use a schoolbag as a dumbbell, but you can try to grasp the book directly with your hands to practice your finger grip.
I'm going to work, and I'll come back later to supplement it. I'm back, continue.
In addition to chest and abdomen, boys mainly practice shoulders. It is said that the sexiest thing about men is their generous shoulders. In fact, it's best to practice shoulders, but it's best to have two schoolbags, doing forward and side lifts, preferably sitting, but it's too uncomfortable to use schoolbags.
Ok, it says how to use resources for exercise, and here is how to match them.
Because you practice too little, you don't have to practice according to the general online rules, so I'll give you a crash course (slow down to the mainstream online training progress if you can't hold on):
Day 1 day: chest, deltoid and leg
Three kinds of weight-bearing push-ups 15 times × 4 groups
The back of the schoolbag was lifted 12 times × 4 groups.
Sit-ups for 20 times ×4 groups
Jumping on the wide steps is basically jumping three floors to have a rest. It is best to use the big steps in front of the library. Be careful to jump up and don't go.
Squat down and hold the book with the largest weight you can. 16 times × 4 to 5 groups.
The second day: back, two heads, abdominal muscles
The narrow distance and wide distance pull-ups are 10×4.
The schoolbag bends the biceps by 20 ~ 30×5.
Run on the playground, and punch when you run.
Abdominal ripper (potato video, watch this slowly, it will be great after watching it)
Day 3: Shoulders and Flexibility
Side lift and forward lift 10×4
Jumping movement (recommended tudou search "Niu Nan movement" full video)
Day 4: Take a day off.
After I finished writing this amount of exercise, I felt that the first day was too strong. I may not be able to finish it in an hour and a half. It can be reduced. In short, to ensure the slow movement, we must take it slowly and firmly lock the joints and muscles that should not be exercised. Only by exercising the muscles you want to exercise can it be effective.
After exercise, you should eat. In the first two or three months of exercise, you don't need to pay too much attention to this (for example, I take creatine, protein powder, BACC, glucosamine and bone medicine, and I don't need to supplement it without a firm will to exercise). Remember to eat more meat for dinner after exercise! ! ! Eat lean meat! ! Chicken and fish are the best, and beef and pork are also acceptable. Try not to eat all the visible fat. Then make up a cup of soybean milk or milk after exercise. Make sure to sleep for 8 hours every day, not counting naps, and make sure the time.
That's about it. Finally, you need willpower. Willpower requires you to do a lot of things you don't want to do, such as how often you can masturbate, when you have to get up to eat, you have to sleep, and you have to spend so much money on the meat in the canteen (you can do it yourself, but you can't just practice without making up) and so on. Willpower is the foundation of everything. If you haven't given up after practicing for a season and really see the effect, you can consider going to the gym system to practice again.