Anaerobic exercise: muscle building, strength building, etc. Common anaerobic sports are: running, weightlifting, throwing, high jump, long jump, tug-of-war, muscle strength training and so on. Anaerobic exercise refers to the high-speed and intense exercise of muscles in the state of "hypoxia". Anaerobic exercise is mostly an exercise with high load intensity and strong instantaneity, which is difficult to last and the time for fatigue elimination is slow. The biggest feature of anaerobic exercise is that the oxygen intake during exercise is very low. Because the speed is too fast and the explosive force is too strong, the sugar in the human body cannot be decomposed by oxygen, so we have to rely on "anaerobic energy supply". This kind of exercise produces too much lactic acid in the body, which leads to muscle fatigue and won't last long. I feel muscle pain and shortness of breath after exercise. The recovery period of muscle is 48 ~ 72 hours, so it is ineffective to continue to exercise the same muscle before the muscle is fully recovered, but it will affect the exercise effect. Generally, small muscles and large muscles participate in sports at the same time. In this case, it is best to exercise the muscles involved in sports on the same day. The number and frequency of groups are required. 3 ~ 4 groups of major muscles, 6 ~ 18 times, 3 ~ 4 movements, 2 ~ 3 groups of minor muscles, 8 ~ 12 times, 2 ~ 3 movements. The main muscles include: pectoral muscle, latissimus dorsi muscle, abdominal muscle and leg. At the beginning of training, we should reduce the weight and increase the quantity appropriately. The number of exercises in each group refers to the number of times that can be completed at one time. For example, if you can do 30 push-ups in one breath, and each group can only do 8 ~ 12 as required, then you need to bear a heavy burden on your body, so that you can't do 30, and you can only do 8 ~ 12 at most. Rest for 60 ~ 90 seconds for each group, and rest for 2 ~ 3 minutes for each movement. A total amount of exercise should be 45 ~ 60 minutes, not more than 90 minutes. Warm up for 5 ~ 10 minutes before exercise, and supplement 100 grams of food (1 one skim bread and 1 ~ 2 egg whites) within/kloc-0 ~ 30 minutes after exercise. Chest muscles and triceps: push-ups, according to the requirements of muscle training, the number should be controlled at 8 ~ 12. The pectoral muscles are divided into upper, middle and lower sides; Medial, medial and lateral. Upper side of the chest: inclined upward (head high and feet low at 30-40 degrees with the ground) Middle part of the chest: recumbent (body parallel to the ground) Lower side of the chest: inclined downward (head low and feet high at 30-40 degrees with the ground) Inner side of the chest: narrow distance (hands on the ground are narrower than shoulders) Strengthening triceps training Middle part of the chest: constant distance (hands on the ground are equal to shoulders) Outer side of the chest: width. 2 ~ 3 groups, 8 ~ 12 times in each group; 2 ~ 3 groups, each group 8 ~ 65438 02 times. In the initial stage, the support distance is not considered, and the constant distance is adopted. Dumbbell (plastic bottle filled with water) 3 ~ 4 groups of birds, 8 ~ 12 in each group. At the same time, refer to dumbbells to train triceps posture. Latissimus dorsi, biceps and forearms: One-day training plan: sit-ups and pull-ups: (without horizontal bar) You need two stools with a wooden stick in the middle. Put your hands on the stick, shoulder width apart. Focus on your latissimus dorsi and biceps, and put your chest close to the stick. Properly adjust the quantity to 8 ~ 12 times in each group and 3 ~ 4 groups. Hold the wooden stick in both hands, and do 2 ~ 3 groups of wide distance and narrow distance, 8 ~ 12 times in each group. Dumbbells (plastic bottles filled with water can be used instead) bend over and row for 3-4 groups, 8- 12 times in each group. At the same time, refer to dumbbells to train triceps posture. Deltoid, trapezius and abdominal muscles: One-day training plan: Sit-ups, with the thighs bent at 45 degrees and the body at 90 degrees with the thighs. Hook an object with your feet, hold your head with your hands, and grab a heavy object. When the abdomen contracts, the body is at 90 degrees to the ground, and it is put down to its original position, so that the abdominal muscles are always in a state of tension. Each group 10 ~ 12, 3 ~ 4 groups. Then do sit-ups, grab the handrail with both hands, and tie heavy objects on your legs, the same number of times and groups. When doing sideways, the weight is slightly reduced, and bending down can exercise the back muscles. Other muscle action training postures. Leg muscles: The load-bearing mode is slightly changed, and the posture is similar. Summary: It would be better if there were horizontal bars and dumbbells. Horizontal bar training method: The horizontal bar can do pull-ups, leg lifts with straight arms, foot bending, somersaults, forward and backward handrails, upside down and other sports. Generally, you can practice chest, back, abdomen, upper arm, forearm and other parts. The quantity is the same as above. Dumbbell is an essential equipment for fitness, and its function can replace many kinds of equipment. Generally, a pair of dumbbells is about 60 kg. Time selection: 1, morning time: eat 30 ~ 60 minutes before exercise 100 grams of digestible food and a little milk. 2. Morning exercise: Exercise for one and a half hours after breakfast. 3. Afternoon: Start 2 hours after lunch or 2 hours before dinner, and eat 100g digestible food 30 ~ 60 minutes before exercise. 4. Evening time: one and a half hours after dinner and one hour before going to bed after exercise. Don't read so much, it's useless. I practiced it myself. To put it bluntly, forget it if you don't insist or have no perseverance. Mainly dumbbells, but do aerobic exercise (such as running and cycling) before and after practice. There are different ways to exercise which muscle you want, and I can't give examples one by one. In short, we must insist on training all the good-looking muscles of men into dots, even if we practice for about half a year every day, so as to be mentally prepared. There is also food, eat more eggs, beef and vegetables. Pork is the most useless and not as delicious as beef. I basically stop eating pork. Eat more if you are thin, and save meat if you are fat.