Then you must define an indicator:
People who want to be strong are suitable for strength sports. Be heavier and less frequent. The weight depends on individual circumstances. One breath can be 8, but not 12. Do 3-5 groups for each part of the exercise. About three times a week.
Want to lose weight is suitable for aerobic exercise. Low intensity, large quantity and long time. It can last for 20 minutes each time, reaching the standard of breathing, rapid heartbeat and sweating. Can be used as 1-2 group.
You should measure your feelings according to this indicator. As the saying goes, it is better to teach people to fish than to teach them to fish. I'll teach you the specific method. You should make a plan according to your own situation. Otherwise, it is not good for you to exercise according to other people's plans at will. Remember!
breast
It's easy for you to do it in the gym. Better make a recommendation. If you don't have time to go, do push-ups at home, don't do more than 20 at a time, or you won't grow muscles. Carry heavy objects (e.g. carrying a bag with heavy objects-books, etc.). ), increase strength and decrease quantity. Each group takes a break at intervals, does exercise and stretches the exercise area. A * * * Do groups 3-5. 2-4 days a week, not every day.
Note that the pectoral muscle is divided into upper, middle and lower bundles, and the proportion of its fullness directly affects the shape of the pectoral muscle. Practice the low head of the upper beam, the flat middle beam and the parallel bars of the lower beam.
abdominal muscle
The simplest nature is sit-ups. But watch your posture. Incorrect posture will do harm to your health.
It's best to lie flat-your knees are bent 60-45 degrees and your feet are on the ground. Hold the earlobe with both hands (don't pull your back neck! )-Push your abdomen, not your pulled ears.
Initial training, 10 group, interval 1 min, stretching abdomen for 4-5 groups. In the future, if you feel that your health permits, you can gradually increase it to 20 in each group, with an interval of 1 minute, and continue to work in 5 groups. Taking abdominal acid swelling as an index
Deltoid, dorsal, biceps brachii and triceps brachii
All upper limb exercises can exercise deltoid muscle. If it is not enough, it is recommended to carry it horizontally. Side back lifting can also cut off the effect of food on back muscles. Any heavy object held by hand can be used to exercise upper limb muscles.
How to do pull-ups when there is a horizontal bar (forehand and backhand, the bar behind the head can exercise different parts and feel for yourself)
After a period of exercise, you should check your body shape and feel it yourself if necessary to see where you need to strengthen and where it is enough. In case the proportion is not good.
Arm muscle
Grip strength and torsion training
Grip strength-100 Quick empty grasp, the sooner the better.
Twist-find a crossbar with a rope tied to it and a heavy object falling below. When the hands are dry and twisted, the weight rises, slowly drops, and then rises.
If you repeat the above two moves until the forearm is sore and swollen into a group, you can repeat 3-5 groups.
gluteus
Put your hands on your knees, then push one leg back, lift it to the limit, and hold it for 3 seconds. If yes, repeat 8- 15 times and change the other leg.
It's better if you have a load tied to your ankle. The weight and the number of movements are based on the fact that a group can do 8 but not more than 15. Each leg should rest for 3-5 groups at an interval of 1 minute.
In addition, you can squat and take off-doing leapfrog can exercise your thighs, calves and hips at the same time.
Leg muscles
Squat down and take off, the higher the better.
100 meter dash
Load-bearing squat
The first paragraph describes the quantitative indicators.
Zama can also exercise thighs. As the saying goes, boxing is a daredevil if it doesn't slip its legs!
While exercising muscles, it should be noted that each group should try to stretch the muscles in the front exercise area every once in a while.
In terms of diet, eat more protein and protein powder.