1:25 kg dumbbells need one hand. If not, replace it with a heavy one. It's a waste of life just to use one practice. I remember a formula. Heavy weight, low frequency, long displacement and multiple groups. Yes, that's right. Generally, the weight of doing the same action for 8 times is limited to stimulate the chest muscles. Don't think that playing light twice will be very tiring and effective. If you play it twice,
2. Relaxation between groups (pinch, pinch, swing, anyway, just don't let it tighten)
Except running and abdominal muscles every day, other muscles should be practiced every 2-3 days, because the growth time of muscles is about 48 hours. Don't think that the interval is wasted, in fact, the muscles are still secretly growing.
4. Quit midnight snack and snacks. These are bad habits, even if you don't exercise your muscles. Of course, this thing does not mean quitting, it depends on your perseverance. I think you can do it.
5. Eat more fruits and vegetables, eggs, soy milk, beef, fish, Flammulina velutipes and other high-protein foods.
6. You should also know a little about the specific exercise method of chest muscles. After you persist for a period of time, you will naturally understand. Don't always ask others how to practice in the primary stage, but stick to it for a while. It's like memorizing words. At first, you always thought you couldn't do it. If you can't persist, you will always ask others. In fact, you never begin to remember.
7. Have a good rest. Not ensuring 8 hours of sleep every day has an impact on muscle growth.
8. Muscle training is a long but interesting process. I hope you don't take it as a burden, savor it carefully and experience the joy of muscle growth day by day.
abdominal muscle
First of all, we must remove fat by aerobic. Go running. Only when the sebum is low can the abdominal muscles come out.
How to quickly develop sexy abdominal muscles
1. Be sure to spend a few minutes warming up before exercising.
2. Don't be impatient. In muscle training, the slower you move, the more sure you are, the more obvious the effect will be, and the movement is indeed more effective than the rush.
People with a lot of body fat must do cardiopulmonary exercise first, such as jogging, swimming and cycling. Do cardiopulmonary exercise four or five times a week, and the time for doing cardiopulmonary exercise must be more than 40 minutes. It's no use doing resistance training alone, because all your muscles are covered with fat.
People with a lot of body fat should try not to eat after 9 pm.
5. When eating food, try to eat less starchy food, such as rice, pasta, bread, etc. And replace it with lean meat, fish, eggs, vegetables and fruits with less sweetness.
6. Exhale forcefully during exercise, and inhale conversely.
7. When doing abdominal muscles, the muscles in the back are antagonistic muscles, so people with problems in the back must see a doctor. When doing abdominal muscle training, you must do what you can, and stop when your lower back is uncomfortable.
8. Another point is very important: perseverance+endurance+perseverance.
Are you ready?
Spend a few minutes every day and do three groups in each class according to the degree. I believe that before long, you will have perfect abdominal muscles.
Initial order
1. Lower abdominal reverse sit-ups
Lower back pressure: low risk
The body lies flat on the ground, hands spread evenly on both sides of the body to stabilize the body, and feet are bent about 90 degrees. When exercising, lift your hips from your lower abdomen, make your knees as close to your chest as possible, and then slowly return to the starting point. Repeat times 15-20 times.
2. Side-belly broom twist side-belly twist
Lower back pressure: low risk
Feet shoulder-width apart, knees slightly bent, hands open on a long stick. When exercising, the upper body rotates about 80 degrees to the left, and then slowly turns back to the right. Repeat 25 times on each side.
Note: If there is a problem with the back and spine, the rotation angle should not be too large, and the posture of the lower body should not move with it when rotating.
3. Upper abdominal sit-ups: Knee touching and knee rolling.
Lower back pressure: low risk
Lie flat on your upper body, bend your knees about 60-90 degrees, and put your hands on your knees. When exercising, use the upper abdomen to drive the upper body hard. At this time, the palm will move forward slightly, just let the upper abdomen feel hard, and then come back slowly, don't let the shoulders touch the ground. Repeat times 15-20 times.
4. The compound movements from elbow to knee in upper and lower abdomen.
Lower back pressure: moderate risk
Lie flat on your upper body, put your hands by your ears, and bend your knees at 90 degrees above the ground. The bigger the angle, the more difficult it is. During exercise, the abdomen forcibly drives the body and feet inward, so that the elbows are as close as possible to the knees and slowly return to the starting point, with no feet and no shoulders touching the ground. The repetition frequency is 12- 15.
Intermediate order
5. Lower abdomen lifts legs and straight legs lifts legs.
Lower back pressure: high risk
Lie flat on the ground, put your hands on your hips, and keep your feet together and straight. When exercising, the lower abdomen lifts the feet hard, and the knees are slightly bent and cannot be completely straightened. At this time, your body is about 90- 100 degrees. Put it down slowly when you go back. You can't touch the ground with your heels. The number of repetitions is 12.
6. Side folding knife
Lower back pressure: low risk
The body lies flat in a straight line to the left, the left palm is placed on the right abdomen, the left leg is bent about 90 degrees, the right hand is placed next to the ear, and the right foot is straight. When exercising, use the lateral abdomen to drive the upper body and right foot to move inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12.
Note: Don't just turn your head. Keep your upper body and shoulders off the ground as much as possible.
7. Sit-ups, knees bent, abdomen rolling "bend his knees"
Lower back pressure: low risk
Lie flat on your upper body, bend your knees about 60-90 degrees, and put your hands beside your ears. When exercising, use the strength of the upper abdomen to drive the upper body, so that the elbow is as close as possible to the thigh and knee, and then slowly backward without touching the ground. The repetition frequency is 12- 15.
8. Air bicycle with compound movements in the upper abdomen, lower abdomen and side abdomen.
Lower back pressure: moderate risk
Lie flat on your upper body, put your hands by your ears, and bend your knees at about 90 degrees to the ground. When exercising, use the strength of the whole abdomen to drive. Rotating the upper body and the lower body is like riding a bicycle. Use your right elbow as close as possible to your left knee, straighten your right foot as much as possible, and then change sides. The left elbow is as close to the right knee as possible. The number of repetitions is 12.
Note: Don't move too fast.
C advanced
9. Lift your hips and lift your hips in the lower abdomen
Lower back pressure: moderate risk
The body lies flat on the ground, and the hands are spread evenly at the sides of the body to stabilize the body. Lift your feet together and make an angle of about 90 degrees with your body. During exercise, the lower abdomen forcibly drives the buttocks to lift, so that the buttocks leave the ground, so that the center of gravity falls on the shoulders, and then slowly returns to the starting point, and the buttocks do not touch the ground. The repetition frequency is 10- 12.
10. Side leg lift: Lift the legs to the side.
Lower back pressure: low risk
This action is extended by the upper abdomen folding knife, the upper body posture remains unchanged, and the lower body feet are straight. When exercising, both feet and upper body are lifted inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12.
Note: Don't just turn your head. Keep your upper body and shoulders as far away from the ground as possible.
1 1. Toes touch the upper abdomen and feet roll.
Lower back pressure: moderate risk
Lie flat on your upper body with your hands straight, at about 90 degrees to your body; Put your feet together and lift them about 90 degrees away from your body. During exercise, the upper abdomen drives the body hard to make the fingers as close as possible to the toes, and then slowly come back without touching the shoulders. The number of repetitions is 12.
12. Folding of upper abdomen and lower abdomen (V-ups), combined action.
Lower back pressure: high risk
Lie flat with your hands and feet straight. When exercising, both hands and feet move to the middle at the same time, and then slowly put them down without touching the ground. The number of repetitions is 12.