Hello, my friend! Let's ask fitness expert 99808 to answer your question: How to achieve the goal of bodybuilding scientifically and effectively, you have to listen carefully to the advice of fitness expert 99808 and implement it seriously. 8- 1 1: 00 in the morning, and 15- 16.30 in the evening: you can rest for 2 hours after dinner. Exercise at other times is not the best time for your health! Aerobic exercise such as cycling lasts about 50 minutes every day, but you can't run every day because it hurts your knees. It is recommended to run 1 twice a week, and the rest should be done by bike. Remember that aerobic exercise should be carried out after daily equipment training, so the effect is better! Abdominal muscles are the most difficult part of the human body to practice, because every action in daily life involves abdominal muscles, so its anti-fatigue degree is much higher than other parts of the body. It is the most scientific to practice five times a week, because muscle tissue needs more repair after exercise to form. Let me remind you that it is better to divide the abdominal muscles into three parts: the upper abdomen and the lower abdomen. Divide your plan into four groups with an interval of 60-90 seconds, which is a scientific exercise method. The main actions are sit-ups, leg bending, sit-ups, kneeling posture, stretcher, abdominal posture, knee bending, leg lifting, leg lifting and so on. Try hard, but pay attention to details! Key points of push-ups: keep your arms straight, fingers forward, and the distance between your arms is shoulder width or slightly wider than your shoulders. Legs together straight, toes on the ground. The body is vertical, in a straight line from head to toe. Hips and waist can neither arch nor collapse. Then bend your arm, and your body will descend to be parallel to the ground. Then straighten your arms and support your body. Try to tighten your pectoralis major, pause, and then bend your arm again. Inhale when the body is propped up and exhale when it is put down. The starting posture of straight arm support should make the shoulder vertical line in front of the palm support surface, so that pectoralis major can be fully exercised. When the body descends, no other parts of the body should touch the ground except the hands and toes. When the body is lowered and propped up, the movements should be smooth and always keep a straight line from head to toe. You are not allowed to collapse until the last time or two (that is, when you are exhausted), and your upper arm should be close to your side when you push up. In order to improve the exercise effect, you can carry a load on your shoulders or raise your feet (for example, leaning on a stool or steps) to increase the difficulty. The distance between the two hands can be wide or narrow. Beginners with poor physical strength can lift their bodies when they are half down, or improve the position of their hands (holding stools or steps) to reduce the difficulty. Push-ups can not only exercise pectoralis major, but also serratus anterior, deltoid toe, triceps brachii and forearm muscles, as well as rectus abdominis, oblique abdominis, iliopsoas, quadriceps femoris and triceps brachii. Turning the abdomen into abdominal muscles is like bodybuilding. The difference is that bodybuilding has moves, but there are tricks to strengthen abdominal muscles and lose weight. Whether practicing bodybuilding or abdominal muscles to lose weight, the advantages can only outweigh the disadvantages. Exercise: This skill is ***6. 1 type: abdominal breathing ① posture: lie on your back, put your hands on your chest and abdomen, and breathe slowly. ② Function: Enhance pectoral muscles. ③ Time: Practice for 3-5 minutes each time. The second type: legs straight up method ① posture: supine position, legs straight up, then put down, repeat, breathe naturally and stay in the abdomen. ② Function: Enhance abdominal and hip muscle strength. ③ Time: Practice for 3-5 minutes each time. The third type: sit-ups (1) posture: supine position, doing sitting exercises, arms bent back, hands holding pillows, doing sitting exercises; You can also lie on your back, touch your toes and stay in your abdomen. ② Function: Enhance abdominal muscle strength. ③ Time: Practice for 3-5 minutes each time. The fourth type: bend your knees and straighten your waist. Posture: supine position, elbows bent or straight, heels close to hips, with feet, elbows or shoulders as fulcrums, do straight waist movements, inhale and lift anus and abdomen at the same time, exhale when relaxing, and watch life when practicing. ② Function: It has the function of nourishing kidney qi and enhancing the muscle strength of abdomen and back. ③ Time: Practice for 3-5 minutes each time. The fifth type: abdominal exercises ① posture: supine position, holding legs with both hands and pressing the abdomen. ② Function: Strengthen abdominal muscles and stretch waist muscles. ③ Time: Practice for 3-5 minutes each time. Type 6: pedaling exercise method ① posture: supine position, legs suspended, knees bent for pedaling exercise; Breathe naturally and stay in the abdomen. ② Function: Strengthen the psoas, abdominal muscles and pelvic floor muscles. ③ Time: Practice for 3-5 minutes each time. Note: Full set of movements, exercise 1-2 times a day, and stick to 1 month, will be effective. Sit-ups Sit-ups are an important part of physical exercise, and some people even misunderstand them as helping to reduce abdominal fat. The main function of sit-ups is to strengthen abdominal muscles. If done correctly, sit-ups can not only improve the elasticity of abdominal muscles, but also protect the back and improve the posture. On the other hand, if not done well, sit-ups are not only a waste of time, but even harmful. The correct way to do sit-ups is as follows: lie on your back on the floor mat, with your knees bent about 90 degrees and your feet flat on the ground. Don't fix your feet on the flat ground (for example, your partner presses your ankles with his hands), otherwise the flexors of thighs and buttocks will also join the work, thus reducing the workload of abdominal muscles. Furthermore, straight leg sit-ups will increase the burden on the back and easily cause damage to the back. Determine the position of your hands according to the strength of your abdominal muscles, because the closer your hands are to your head, the more difficult it will be to do sit-ups. Novices can put their hands on their sides, and when they get used to it or improve their physical fitness, they can cross their hands on their chests. Finally, try to cross your hands behind your head, but each hand should be placed on the shoulder on the other side of your body. Never cross your fingers behind your head, so as not to strain the neck muscles when exerting force, and this will also reduce the workload of abdominal muscles. Use a slower speed, just like slow-motion playback. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. After the body is off the ground 10 to 20 cm, tighten the abdominal muscles, pause for a while, and then slowly lower the body back to its original position. When your back touches the ground, you can start the next cycle. In the process of sit-ups, the abdominal muscles actually only participate in the work at the initial stage, and then the hip flexors will replace the task. Similarly, turn your body in the final stage of sit-ups (right elbow touches your left knee, left elbow touches your right knee, etc.). ) not only will it not help to strengthen the abdominal muscles, but it will even cause trauma to the lower back due to the compression caused by rotation. Beginners should avoid doing sit-ups too many times at a time. At first, they can try to do it five times, and then add it once in each exercise until it reaches about 15 times. At this time, they can try to do another group until they reach three groups. In the process of fitness for beginners, diet is indeed a very important issue. It is recommended that you eat six meals a day, of which three are the main meals. These three meals are breakfast, lunch and dinner. These three meals must contain some protein, such as eggs, fish, beef and chicken. And at least two meals are rich in vegetables. The remaining three meals are served as side meals, and one meal is eaten 40 minutes before training. This meal contains protein and carbohydrates. Just add two or three eggs after a steamed bread or a bowl of porridge. The purpose of this meal is to ensure that you can provide enough energy for your body during training. Add another meal after training, because your body needs protein's supplement one hour after training. This meal can't be avoided. The same is a steamed bread or a bowl of porridge, you can eat two eggs at the same time. Then the last meal is one hour before bed, because the body secretes growth hormone when sleeping. Supplementing protein before going to bed is good for growing muscles. Just eat two eggs. Of course, all the eggs mentioned in catering can be replaced by other foods rich in protein, but porridge and steamed bread are two good water-talking compounds, and others like rice, bread and low-fat biscuits can also be used. In short, eat once every three hours, each meal is rich in protein, and make sure to eat enough vegetables and fruits every day, and replenish more water, so that your muscles will keep growing, and then your physical fitness will also improve. Fitness time: 1, three times a week, each time divided into 4 groups. That group should do 20-30 sit-ups. 2. Only do chest push-ups, and don't use any equipment to exercise your chest muscles. Never! Otherwise, it will affect growth. 3. Running does not require special regulations. If you feel sweaty, you can follow my arrangement. As long as you keep doing it, you will have obvious effects in a short time! Besides, you have a good figure. It is precisely because you are still in the prime of life and your body is growing and developing in all aspects, so please ask fitness expert 99808 to solemnly point out that boys in the growth and development stage are not suitable for playing dumbbells, barbells and other equipment sports, so as not to affect their height. Never! The above is the advice provided by fitness expert 99808. I hope it helps you! If you are satisfied, please adopt and evaluate it!