Do push-ups (raise the foot pad to make the body at 45 degrees and slowly reach the position) or face forward, put your hands back on the chair or sofa, and bend your arms with your feet flat on the chair; Doing bench press with dumbbells (heavy or barbell) can effectively practice pectoralis major. Do sit-ups to practice abdominal muscles simply and effectively, or lie flat on the bed and touch your toes with both hands (commonly known as starting from both ends). When you do it, take slow as the standard. If it is fast, there will be inertia, which will affect the effect. Or you can grab the horizontal bar with both hands and hang your body (or you can put your forearm flat on the parallel bars, your arm upright and your body hanging), then lift your legs horizontally and repeat. Do sit-ups to effectively practice waist muscles, face the ground, lean out of the bed, keep the lower body still, and lift the upper body repeatedly with the waist as the axis.

Doing bench presses with dumbbells (be sure to be heavy) or pull-ups on the horizontal bar are very good ways to practice latissimus dorsi.

The arm is mainly composed of forearm and biceps brachii, triceps brachii and deltoid muscle. The biceps brachii is mainly pulled, 1. You can bend and stretch the dumbbell with the big arm, but don't put it last when stretching, so that the biceps are always stressed. Also, you can use Schwarzenegger's method, which has a nice name of 2 1 salute, that is, when you bend over and stretch the dumbbell arm, because it is 65438 from straight to bent. 2. Shoulders do pull-ups. Triceps brachii is the main push, 1, push-ups; 2, bench press, 3, do arm flexion and extension on the parallel bars; 4. The one-arm dumbbell arm behind the neck bends and stretches. When doing the above exercises, you can practice your forearm and increase your grip strength when lifting dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. You can do push-ups and tiptoe bench presses to practice; In the middle beam, grab the dumbbells with both hands and hang them on both sides of your legs, then do a 90-degree flat lift and repeat; Behind, grab the dumbbell with one hand, bend your body forward 90 degrees, and lift your arm back up. Repeat.

Squat (preferably with weight) is a very good way to exercise thigh muscles. Lift your heels, stand on tiptoe, lift your heels, and lift your body hard. You can do it on the steps. The methods of Olympic athletes to exercise calf muscles.

Each component is grouped once, reaching the limit. Never practice every day, but every other day or two. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow after anaerobic exercise.

Eat high-protein foods such as eggs, milk, fish, beef and mutton when exercising.

Only by scientific fitness can we have a strong body and perfect muscles.