Aerobic exercise is the most effective way. Keep running or playing ball every day.

The exercise time is about thirty minutes.

At the same time, you can also start fitness. You don't need to do complicated movements at first, just practice your chest muscles, abdominal muscles and arm muscles.

Fitness should not be rushed, it needs long-term persistence to be effective.

Usually three times a week is enough. Scientific fitness, combined with reasonable nutrition, will have obvious effects in about 3 months.

Keep practicing for more than 1 year, and the muscles will be obvious. This is my personal experience.

Pectoral muscles:

1, barbell supine press

Key exercise parts: pectoralis major, deltoid and triceps brachii. Most bodybuilding champions think that the back grip recommendation

The best action to exercise the upper body. B. Starting posture: Lie on your back on a flat bench with your feet flat on the ground. Raise your palm.

Hold the barbell in your hand, the distance between your hands is slightly wider than your shoulders, and your arms are straight to support the barbell above your chest. C. Action process: do two straights.

Stretch your arms to both sides, bend your arms slowly, and the barbell falls vertically until it touches your chest (about above the nipple line).

)。 Then push it to the open position and sit down. D. training points: don't arch your back and hips or hold your breath, it will

It is dangerous to lose control of your muscles.

2, dumbbell bench press

Key exercise parts: pectoralis major, deltoid and triceps brachii. B. Starting posture: Lie on your back on a flat bench with your feet flat.

Step on the ground. Hold the dumbbell with your palms straight up. C. Action process: make the two straight arms open to both sides and slowly bend the arms.

Dumbbells fall vertically, push up when they reach the lowest point, and exhale when they push up. And then pushed upward to the open position,

Sit down again. D. training points: don't arch your back and hips, and don't hold your breath, which will make your muscles lose control and be dangerous.

3. Dumbbell bird in prone position

Key exercise parts: pectoralis major and deltoid. B. Starting posture: Lie on your back on a flat bench with dumbbells in your palms.

Heart to heart, push up until your arms are straight and supported above your chest. C. Action process: two hand-held dumbbells fall to both sides in parallel,

Elbow slightly flexes, dumbbells fall to both sides of chest, muscles feel fully stretched, and upper arms fall below shoulder water.

Flexible flat cable. Take a deep breath when the dumbbell falls. Exhale when holding the bell and lifting it back to its original position. D. Training points: If dumbbells

When you fall to both sides, if your arms are straight, it is difficult for your chest muscles to feel stretched and contracted.

4. Tilt the barbell upward and press it horizontally

Key exercise parts: the upper part of pectoralis major, followed by deltoid toe and triceps brachii. B. Starting position: supine position at the upper oblique angle

On a bench at 35-45 degrees. C. Action process: the distance between the hands is slightly wider than the shoulders, and the arms are straight to support the barbell.

The upper part of the shoulder. Inhale when you put it down above the chest (near the clavicle). When the rod touches the chest, it is pushed up.

Exhale while doing push-ups. D. Training points: Generally, a wide grip is adopted, and the bar is put down at the clavicle. This method makes the chest muscles

Meat is worse.

5. Tilt the dumbbell upward and bench press

Key exercise parts: the upper part of pectoralis major, followed by deltoid toe and triceps brachii. B. Starting position: supine position at the upper oblique angle

On a bench at 35-45 degrees. C. Action process: Hold the dumbbell directly above the shoulder with both arms. Put it above the chest (

Inhale as you approach the clavicle. When descending to the lowest place, do push-ups and exhale when doing push-ups. D. Training essentials: practice

Cheng focused his main strength on the pectoralis major, keeping it in a state of tension. Triceps brachii as a secondary supplementary strength.

6. Tilted dumbbell bird

Key exercise parts: upper chest and deltoid muscle. B. Starting posture: Lie on your back on an inclined bench and lift dumbbells in the palms of your hands.

Push up relatively until the arm is straight. C. Action process: Two hand-held dumbbells fall to both sides in parallel, with elbows slightly bent, and the dumbbells

Descend until you feel the muscles on both sides of your chest fully stretched. Take a deep breath when the dumbbell falls. Hold the bell and lift it in the same way.

Exhale in place. D. training points: if the dumbbell falls to both sides, if the arm is straight, the chest muscles will be hard to find.

To the feeling of stretching and muscle contraction.

7, parallel bars arms flexion and extension

Key exercise parts: mainly the lower part of pectoralis major, followed by triceps brachii and deltoid muscle. B. Starting position: the distance between two poles

It's better to be wider than the shoulders, hold the rod with both hands as a straight arm support, hold your chest and abdomen, and keep your legs together, straighten and relax. C, move.

Cheng: Exhale, bend your elbows and arms, and lower your body until your arms bend to the lowest position. Your head should be pulled forward and your elbows should be outward.

Stretch, make the pectoralis major fully elongated and stretched. Inhale immediately, support your arms with the sudden contraction of pectoralis major muscle, and make your body rise until your arms.

Completely straight; When the upper arm exceeds the horizontal position of the bar, the hips are slightly retracted and the trunk is in a posture of "bow your head and hold your chest out". Stretch your arms

When straightened, pectoralis major is in a state of complete tightening. Repeat the exercise. D. Training points: Move slowly and don't borrow your body.

The vibration of the pendulum helps to complete the action; Hold up quickly, hold out your chest, raise your head and abdomen, and don't shrug your shoulders; In order to increase the intensity of training, you can

Waist weight-bearing exercises.

How to develop bodybuilding abdominal muscles;

The abdomen is in the center of the body, which is particularly obvious. From the point of view of human bodybuilding, a truly bodybuilding abdomen should consist of a slender and powerful waist and abdominal muscles with obvious lines. Therefore, please don't neglect abdominal bodybuilding.

First, lateral bending and upright exercise. Separate your legs, raise your arms horizontally, bend your upper body forward, extend your left hand to your right foot, raise your right arm naturally, don't bend your legs and arms, inhale, and then exhale. Repeat in the opposite direction, 8 times in a row.

Second, leg flexion exercise supine position. Keep your arms flat on the ground, lift your knees at the same time after your legs are straightened, inhale to make your thighs close to your abdomen, then exhale and slowly recover. Repeat 8 times.

Third, lifting the legs and abdomen is mainly to exercise the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action, bend your knees and continue to do the same action. Repeat 8 times.

Fourth, the sitting supine position is mainly to exercise the upper and lower abdominal muscles. Keep your legs straight, keep your body balanced, then bend your knees and abdomen, so that your abdominal muscles are extremely flexed. During exercise, your feet should not touch the ground or the bed surface.

Five, "cycling" exercise supine position. Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. It lasts for 20~30 seconds.

Sixth, twist the waist and hold the handle with one hand or pull a certain weight, do twisting and turning exercises in various postures, and exercise the external oblique muscles and waist muscles.

Everyone can choose the above exercises according to their own situation, and gradually increase the amount of exercise each time according to their own physical condition, twice a day.

How to quickly develop sexy abdominal muscles

Sports trends are becoming more and more popular, but must we practice abdominal muscles in the gym? The answer is: no, of course, a professional gym can develop perfect abdominal muscles, but you can also develop beautiful abdominal muscles without a gym. This time, we will introduce some movements to you so that you can train your abdominal muscles at home. In addition, we also divide the action into three stages: the primary stage, the intermediate stage and the advanced stage. Let you have different choices. Before the introduction, the coach will remind you of some important things and concepts:

1. Be sure to spend a few minutes warming up before exercising.

2. Don't be impatient. In muscle training, the slower you move, the more sure you are, the more obvious the effect will be, and the movement is indeed more effective than the rush.

People with a lot of body fat must do cardiopulmonary exercise first, such as jogging, swimming and cycling. Do cardiopulmonary exercise four or five times a week, and the time for doing cardiopulmonary exercise must be more than 40 minutes. It's no use doing resistance training alone, because all your muscles are covered with fat.

People with a lot of body fat should try not to eat after 9 pm.

5. When eating food, try to eat less starchy food, such as rice, pasta, bread, etc. And replace it with lean meat, fish, eggs, vegetables and fruits with less sweetness.

6. Exhale forcefully during exercise, and inhale conversely.

7. When doing abdominal muscles, the muscles in the back are antagonistic muscles, so people with problems in the back must see a doctor. When doing abdominal muscle training, you must do what you can, and stop when your lower back is uncomfortable.

8. Another point is very important: perseverance+endurance+perseverance.

Beautiful abdominal muscles depend on three elements:

Reasonable diet, aerobic training and regular abdominal muscle training. Only by combining the three harmoniously can we have the abdominal muscles we dream of.