Methods 1: Exercise upper body and core muscles.
1, do push-ups to exercise your arms and chest. Push-ups are a basic exercise that must be done at home, but the best effect can be achieved by ensuring correct movements. Don't sink your hips and keep a straight line with your back; The distance between the palms is slightly wider than the shoulders. However, if you want to practice chest better, you can open your arms a little; If you want to practice your arms better, shorten the distance between your palms. In addition, you can also cooperate with upper oblique push-ups and lower oblique push-ups to make the whole body muscles get better exercise. Push-ups can be exercised to different parts. Just put your arm on a low coffee table or chair, and you can do this.
When doing oblique push-ups, put your feet 30-60 cm above your hands, and then do normal push-ups. Remember to hold your head high.
8- 12 Try three groups in each group.
Expert tips
Michelle Dolan
Certified fitness trainer Michelle Dolan is a BCRPA certified personal trainer in British Columbia, Canada. Since 2002, she has been a personal trainer and fitness trainer.
Michelle Dolan
Certified fitness instructor
Michelle Dolan, a registered personal trainer, suggested, "It is best to arrange different trainings every day so that you don't do the same training every day. Doing the same training every day, muscles have no chance to repair and grow. "
2. Stand upside down against the wall and exercise your shoulders and back. Handstand is not suitable for people with bad heart, but it can really exercise to many parts. It is a good exercise. When doing handstand, first squat down against the wall, then support the ground with both hands, slowly "walk to the wall" with your feet, and keep balance on your toes. Head slowly towards the ground, body push back, a handstand action is completed. 10 each group, try to do three groups. If you are afraid of standing upside down against the wall, you can put your feet on the table first, and hang your thighs and body on the edge of the table with the help of a high table until you can put your hands on the ground. Then bend your head and do push-ups. This action is often called Parker push-ups.
3. Do back flexion and extension exercises and exercise your arms. For this purpose, benches, tables or chairs with a height of about 30-60 cm can be used. Put your hands on the stool behind you, your hips droop and your knees bend 90 degrees. Put your feet on the ground and press your hips down until your arms bend to about 90 degrees, and then push back. Each group 15-20 times, repeating three groups.
4, do flat support. Flat support can exercise to the core of the whole body, which is easy to increase the difficulty. The action of flat support is similar to push-ups, except that the palm support is replaced by forearm support. Tighten your hips and straighten your back. Your head, back and hips should be in a straight line. Hold this position for one minute, rest and repeat it twice. Side plate support is to open the body and support the body with only one forearm and foot. Also tighten your hips and straighten your back.
Flat push-ups: Do flat support, with arms shoulder width and feet hip width. Press the body down, support the whole body with your forearm, then support it with your arm, and then return to the flat support action.
5, do sit-ups to exercise abdominal muscles and core. Sit-ups are the first choice to exercise abdominal muscles, so practice well. Lie on your back with your feet on the ground and your knees bent. Hold your neck with your hands and your shoulders off the ground 15-20cm. Hold it for a second, then lie down slowly and bounce back immediately. Look straight ahead when you do it and keep moving slowly and calmly. 8- 12 for each group, and make three groups. Straight leg sit-ups: Lie on your back, with your legs completely straight, your arms straight towards the ceiling, and do sit-ups to keep your legs straight. Move your arm forward, try to touch your toes, and then slowly put it back. Do this action 10 times.
6. A large bottle of milk, a thick book or household dumbbells can all be used for basic bending movements. Although other training does not require any equipment, most upper body training still needs some resistance to be effective. If you are going to do weight training, try biceps bending.
Triceps training
Side lifter
Bend over and row.
Method 2: Exercise the lower body.
1. Doing high-intensity aerobic exercise can quickly exercise leg muscles. Although most people think that aerobic exercise can't increase muscles, you can train tight and powerful leg muscles by stringing together various exercises in aerobic exercise. Do 5-6 exercises for 60 seconds each time. After one exercise is finished, rest for 30 seconds and move on to the next one. After all six movements are completed, rest for 4-5 minutes and repeat for 2-3 times. The following actions will make the leg fat start to burn and the muscles quickly shape: jump up and down.
Arrow squat
Sit-ups: Make an opening jump, then push-ups and repeat the process.
Lift your legs high: lift your legs alternately, raise your knees as high as possible, and touch the ground as little as possible.
Side jump: jump to one side, with one foot on the ground, knees bent, then bounce back and the other foot on the ground.
Abdominal oblique muscle roll
Jumping box and simple strength training
2. Sit on the wall at right angles. Balance with your back against the wall, "sit down", with your knees bent 90 degrees and your hips suspended, just like sitting in a chair, for one minute. After resting for 30 seconds, repeat twice.
Step 3 do squats. When doing squats, stand with your feet width apart from your hips, keep your back straight, raise your head and tighten your core. Choose a position that you feel comfortable with: put your hands on your hips, or go straight ahead. Squat down, just like sitting in a chair. Keep your back straight, your knees are perpendicular to your toes, don't protrude forward, and concentrate on squatting. Do this 10 times, and then do two groups after a break. Bulgarian arrow squat: one leg touches the ground, the thigh is parallel to the ground, and the other leg is placed on a flat surface such as a coffee table or sofa. Squat down and get up. You can put your hand out for balance, or you can put your hand on your hip. Do 12 times on each leg.
4. Kick the donkey. Support your body with your hands and knees, and then kick back and up at a 90-degree angle. Do 12 times on each leg.
5. Try to make a hip bridge. Lie on your back with your knees bent and your feet on the ground. Lift your hips to form a bridge. Lift your left leg, keep your hips up, then put down your left leg and do the same with your right leg. Do it 10 times per leg.
6. practice sprinting. Squat with arrow is a good way to exercise hip and hamstring muscles. To do this, put one foot about one meter ahead and bend the knee about 90 degrees. Hips sink, front knees and toes stay on the same line, and rear knees bend towards the floor. Push back, change legs, and complete an action. Do 10 on each side, then rest and do two groups. Dumbbells can increase the difficulty of training and significantly improve the training effect. Even if you only hold a large bottle of milk in one hand, it will help.
Method 3: Develop the habit of fitness.
1. Make a training plan and exercise muscle groups twice a week. An effective training plan does not necessarily depend on the coach. Making your own plan according to the following simple and easy-to-remember guidelines can achieve the best training effect and gain muscles quickly and safely. Leave a rest time of 1-2 days between similar trainings. If you plan to practice your chest muscles on Tuesday, you can stop practicing your chest muscles before Thursday or Friday.
Train similar muscle groups into groups. For example, there are many chest exercises that can reach triceps, and you can arrange these exercises on the same day.
Set aside 1-2 days for rest, short-term training or avoiding strenuous exercise. Your body needs time to rest, and you can continue to practice your muscles after recovery.
2. In order to gain muscle quickly and safely, we should pay attention to quality, not quantity. Doing 10 correct push-ups is far more effective than doing 15 wrong push-ups. Every training movement should be smooth and smooth, and you can't stumble. Although every training is different, some techniques are universal: breathe in when you relax and exhale when you exert yourself.
Try to keep your back straight, don't bow your back.
Hold each movement for 1-2 seconds, and then slowly return to the rest state.
3. Do yoga to stretch your muscles. If you want to exercise a larger muscle group, yoga is another choice. It can help build muscles and improve the flexibility of the body. Do some simple and calm training on the rest day, and do more difficult intensive training on the training day. If you want to find sports without fitness equipment, yoga is a good choice. YouTube, Youku and other websites have yoga training suitable for all levels, so even beginners don't have to be afraid. You can practice yoga at home without any equipment.
4. Be hard on yourself and make the last 2-3 movements of each group difficult, but not impossible. If you really want to gain muscle, you have to be hard on yourself. Your body is the best indicator of exercise. Keep exercising until you are tired. After each group of exercises, work harder and concentrate on completing the last 2-3 movements. Set goals in advance. If you plan ahead, say, 20 in each group and do three groups, it is possible to achieve your goal even if you are tired. If the plan is simple, you can add extra tasks.
Being hard on yourself is not the same as hurting yourself. If a joint, bone or muscle is injured instead of simple pain or fatigue, you should stop and have a rest.
5. Maintain a balanced diet with high protein and low fat. This doesn't mean you have to drink protein shakes or skip dessert every day. A balanced diet is the best. Eat more whole grains, fruits and vegetables, and high-quality protein such as chicken, fish, eggs and beans. Low-fat chocolate milk can be used as a snack after exercise.
If you want to start a healthy diet immediately, consider transitioning from white bread and pasta to whole grains.
Avocados, nuts, olive oil and eggs all contain healthy fats. Note that butter, cream, lard and other well-known foods are unhealthy.
6. If you attach great importance to fitness, you can consider buying some basic home fitness equipment. There are all kinds of fitness equipment that can make you try new sports and increase the difficulty of training, and you don't necessarily need expensive equipment. The resistance belt has strong adaptability, and there are many different degrees of "resistance", which can be used for thousands of sports.
A set of basic dumbbells allows you to carry out weight training, which is very cost-effective.
Some horizontal bars are cleverly designed and can be safely installed on most doorframes. Some models of horizontal bars can be used for back flexion and extension and upward tilt push-ups.
Tips: Train hard, eat reasonably, have a good rest and enjoy the harvest!
Do not give up.
Try to do pull-ups in parks or children's swings.
Eating lean meat, fish or eggs can increase the intake of protein, reduce the intake of carbohydrates, and help to gain muscle.
Be sure to do some warm-up exercises before exercise, such as jogging or walking for 5- 10 minutes. After the exercise, use the same method to relieve stretching.
Be sure to stretch and relax your muscles after exercise.
Do aerobic exercise, help fat burn and show muscles.
Before doing aerobic exercise, do strength training first, so as to achieve the best muscle gain effect.
In the absence of fitness equipment, equidistant training combined with other types of training can achieve better muscle training effect.
Warning Be sure to warm up and relax stretching to prevent injury.
Be sure to stretch after exercise.
If you are injured or sick, don't try any exercise without consulting your doctor.
If any exercise causes pain in your joints, back, neck and other parts, stop exercising immediately. Don't continue to exercise without consulting a doctor.