Choice of exercise time
1, morning exercise: After getting up, eat some digestible food (such as 1 skim bread, 1 egg white) and a little milk, and do morning exercises after half an hour to an hour.
2. Morning exercise: Exercise for one and a half hours after breakfast.
3. Afternoon: Start exercising two hours after lunch or two hours before dinner, and eat some digestible food half an hour to one hour before exercise.
4. Evening session: one and a half hours after dinner, and the end time of exercise must be one hour before going to bed.
Dietary choice of training
1, breakfast: soybean milk, milk, vitamin C tablets, eggs.
2. Dinner: Eat more things containing protein, such as eggs, fish, hazelnuts, beef, chicken breast, milk, bananas, lean meat, soybeans, peanuts and mutton. Don't eat too greasy food, you can eat some coarse grains properly.
Drinking a cup of skim milk before going to bed is helpful to sleep.
How do you train your muscles?
1. Push-ups: It is recommended to do 30 groups (this is a strength exercise. If you want to grow your muscles quickly, you must increase the load of 12 sets, that is, you will have no strength after completing 12 sets), and your movements should be standard. About four groups. You can practice three heads at the same time. The standard of action here means that it must be in place. Failure to do this will be greatly discounted.
2, arm flexion and extension: two chairs can be used instead at home.
3. Push the dumbbell horizontally, as shown in the figure. Weight depends on your own situation, a group of 8- 12 4 groups. If possible, you can do an upward oblique push, mainly to the upper part of the pectoral muscle. Combined with flat bench press, each movement has 3 groups.
4, birds, tilt up and down, flat can also be.
5, pull-ups, can be carried out on the door frame at home. A group 12- 14, 6 groups. You may not be able to pull it up at first, but as long as you stick to it, you can do it after your strength is enhanced.
6. One-handed lateral neck flexion and extension: starting posture, one hand is pressed on the right side of the head and the other hand is placed on the left waist. You can sit or you can sit. Action process: press the hand on the right side of the head to push the head to the left, while the neck resists hard, not easily overwhelmed, but gradually overwhelmed. Then, the neck forcibly lifts the head to the right, and the right hand forcibly presses the head to prevent the head from being easily lifted, but gradually becomes completely vertical. Repeat this many times until the neck feels sore. After practicing one side, change to the other side.
7. Use the horizontal bar to do pull-ups behind your head. Do 4 groups every day, 5-8 in each group, and add more slowly! If there is no horizontal bar, the easiest way is to take a towel at home, straighten the towel with both hands and do pull-ups at the back of your head (imitating the horizontal bar). This action seems simple, but it will be effective if you do it too much!