Hello, you have all six methods! Practice whatever you want! A chest muscle: If you don't use tools, the effect will be much worse, but there are other ways, that is, push-ups. If it is difficult, find a stool, put your feet on the stool, and your legs are parallel to your body when your hands are propped up. If it is difficult, put heavy objects on your back and control your weight. 2. Abdominal muscles: sleep on the bed, keep the head and heel at a 45-degree angle with the bed, and lift your feet slightly for a minute or two. If you are lazy, you can't. Third, the basic action of deltoid muscle exercise method: step 1 At the toe of your foot, hold the dumbbell or barbell in front of you, the grip distance is shoulder width, and raise your arm horizontally, so that your arm is at 90 degrees with your body (practice six groups, each group 12- 15 times). Step two. In the middle, hold the dumbbell beside you and lift your arms from both sides to the top of your head. (Practice six groups, each group 12- 15 times). Step three. Step back, hold the barbell shoulder-width with both hands, put the barbell behind your neck, push the barbell up with your arms, then slowly bend your arms and put the barbell behind your neck and shoulders. (Practice six groups, each group 12- 15 times). Four: biceps brachii and triceps brachii can try concentrated bending and upward oblique bending to lift triceps brachii. You can try nape flexion and extension (both arms can be used) and cross arm flexion and extension (both arms can be used). (5) latissimus dorsi: the upper back and shoulders are vertical. Stand upright, hold barbells or dumbbells with both hands forward (prone), and the grip distance is slightly wider than the shoulders. During the movement, let the shoulders lean down as far as possible, and the arms are not forced at all, then lift the shoulders (mainly contracting the trapezius muscles), stand still for one second, let go of the shoulders, and repeat. Breathing method Inhale when shoulders are raised, and exhale when relaxed. Pay attention to the main points. Lift your shoulders and lift the barbell slightly. Your elbow can't bend at all by contracting the trapezius muscle. (6) gluteal muscles A. Climbing stairs: simple and economical, but since almost every office building has elevators, everyone is used to taking elevators, how can they want to climb stairs! In fact, climbing stairs has many advantages and can consume heat. In addition, if you step on the stairs twice at a time, you can drive the muscles of your thighs and buttocks and tighten your buttocks. B. Push the wall: put your legs together, put your hands on the wall, straighten your legs, and extend your hips outward for 10 second, then close to the wall 10 second. Repeat, this will not only make the buttocks curve, but also have the effect of abdomen, and the lower abdomen will gradually flatten. C. standing squat: it is best to have elastic rope or skipping rope. If not, you can return empty-handed. First, open your feet and step on the elastic rope with shoulder width, hold the rope on your shoulders with both hands, squat down your hips so that your thighs and calves are at 90 degrees, and stand up straight after standing still for 8 seconds. As for how many times to do it, please adjust it according to your personal situation. D. squat back and forth: you can also use elastic rope or skipping rope to assist. After stepping on the rope, step forward and backward with your feet, and then squat down so that your thighs and calves are at 90 degrees. E. golden rooster independence: find a chair and hold the back of the chair, with one foot standing straight and the other foot extending backwards in the air. After about 2 seconds, put it down again. The action can be repeated from 10 to 15 times, and then the feet are changed. F. Hip calisthenics You can use 15 minutes before going to bed to do hip calisthenics, which can not only strengthen body circulation, eliminate fat accumulation, but also achieve the effect of sculpture. (Hip lifting exercise 1) 1. The body is kneeling, hands are shoulder-width apart and placed on the ground. 2. Move the left knee as far as possible to the chest and pause for 5 seconds, then slowly lift it (thigh 90 degrees), pause for 5 seconds and then put it down. 3. Repeat 30 times and then switch sides (hip lifting exercise 2) 1. Lie on your back and bend your knees. Hands naturally stick to the ground, shoulder-width apart. 2. Abdomen in, hip in, lift and inhale, pause for 5 seconds, and then exhale. 3. Repeat 30 times (hip lifting exercise 3) 1. Hands crossed, straight forward at shoulder height (or buttress, chair back). 2. Stand straight with your right foot, move your left foot slightly backwards, press your toes to the ground, and lift your left foot quickly backwards. Stop for 5 seconds, then put it down. 3. Repeat for 30 times and then change feet (hip lift exercise 4) 1. Lie on your back and straighten your hands and feet. 2. Lift your feet together and slowly lower them until they are at right angles to the ground. 3. Stop at a place 30 cm above the ground and stand still 1 min. PS: Keep your back on the ground and bend your knees. Don't rely on your shoulders and arms to gain muscle. 14 secrets of increasing muscle mass: heavy weight, low frequency, multiple groups, long displacement, slow speed, high density, consistent mindfulness, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, taking a rest for 48 hours, and taking leave. 1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass. 2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement, so as to fully stimulate the muscles, and the longer the muscles need to recover. Until the muscles are saturated, "saturation" should be felt by yourself, and the degree criteria are: acid, swelling, numbness, firmness, fullness and swelling, and the muscle shape is obviously thick. 3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise. 4. Slow speed: slowly lifting and then slowly lowering will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles. 5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else. 6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting. 7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down. 8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted. 9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition. 10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups. 1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes. 12. Rest for 48 hours: Rest for 48 ~ 72 hours after the second local muscle training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. But the abdominal muscle is an exception, which is different from other muscle groups and must be stimulated frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute. 13. Light is better than falsehood: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of the load and the number of movements, but also on whether the muscles are directly pressured and stimulated. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements. Don't compare with others, and don't worry about ridicule in the gym. On the first day (36 groups), four groups of chest push 10 times plus 10 kg, 6-8 times plus 15 kg, 6-8 times plus 10 kg, and four groups of unlimited upward reclining push 10 times plus/kloc. Not limited to flying birds in parallel bars, chest clamp 3 groups 10 times, not limited to triceps weight, 3 groups of 8- 12 times with starting weight, not limited to times with flat arm flexion and extension 3 groups of 8- 12 times with starting weight, and not limited to times with abdominal muscles. Two groups of 20 exhausted supine leg lifts, two groups of 20 exhausted suspended leg lifts, two groups of 5 kg 15 exhausted dumbbell sideways, 15-20 forearm barbell wrist bending, three groups 15-20 times plus 5 kg, 15-20 times plus starting weight, unlimited standing. The anterior/posterior neck pressure is unlimited times, 4 groups of 8- 12 times plus 5 kg, 8- 12 times plus 5 kg, and the initial weight is unlimited times. Use barbell to row 3 groups of 8- 12 times plus 5 kg. 3 groups of 8- 12 rowing without sitting posture plus 5 kg, 4 groups of 8- 12 lifting with dumbbells without sitting posture plus 5 kg, 6-8 lifting with 5 kg, 6-8 lifting with dumbbells without standing posture plus 3 groups 10-6544. Use the initial weight of 8- 12 times, add 5 kg according to 3 groups 10- 15 times, use the initial weight of 8- 12 times, and bend the dumbbell side lift/butterfly machine for 3 groups 10- 15 times. 3 groups of 8- 12 shrug of trapezius muscle plus 5kg, 3 groups of 8- 12 barbell lift on biceps ramp plus 5kg, 8- 12 lift with starting weight, and 3 groups of 8- 12 lift with standing dumbbells. The initial use weight is 8- 12 times, the infinite dumbbell bending/stretcher bending is 3 groups, 8- 12 times and 5 kg, 8- 12 times, the infinite forearm barbell wrist bending is 3 groups, 15-20 times and 5 kg,/kloc-. Standing behind the barbell for infinite times, three groups 15-20 times plus 5 kg, 15-20 times with the same starting weight, how to build beautiful abdominal muscles for infinite times! Sit-ups are certainly abdominal muscle training's first choice. But what is the most effective method? If you are fat, I mean if you have a thick belly fat layer. You must adopt aerobic training. Jogging first. 10 minutes. Lie down and do sit-ups. Then get up immediately and make a sprint. Hold on for more than 30 seconds. Then immediately lie down and do sit-ups. Get up and jog for another 3 minutes. Lie down again. Then get up and sprint. This practice is super tiring. Few people can persist for a month in a row. But those who insist. Great ABS! If you are thin. That's easy. My solution is to forget the methods and groups of abdominal muscles mentioned in bodybuilding books. Do it every day. I feel my abdominal muscles burning every day until my forehead sweats. The standard is to stand up straight and make an ugly gesture when stopping to relieve abdominal muscle spasm. Stick to it for half a month, and your abdominal muscles will be unique. On the new practice of sit-ups. The traditional way to do hair is to press your feet under someone's ass, bend your legs, put your head in your hands and touch your knees with your elbows. In fact, this method can only practice abdominal muscle feeding in that position. What about the stomach? Practice the lower abdomen, lie flat, and put your hands on your sides. Leg lifts. Don't lift it to 90 degrees. Just hold it above 45 degrees. Do it repeatedly. My stomach is gone. Besides, I don't do sit-ups completely. Make into segments. Example: 1, head off the ground, away from the ground. Stop halfway up. 2. The body is completely off the ground. Elbows touch knees. 3, the body fell, but did not touch the ground. Stop in action. 4, the body is completely paralyzed. Prepare for the next move. The above four steps are once. A group of eight times (more is not enough. Tired! )。 The effect is super hard. How to practice bodybuilding abdominal muscles The abdomen is in the center of the body, which is particularly eye-catching. 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 is 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 reminded you of some important things and concepts: 1 Be sure to spend a few minutes warming up before exercise. 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. Are you ready? Spend a few minutes every day and do three groups in each class according to the degree. I believe that before long, you will have perfect abdominal muscles. Initial stage 1. Stress on the lower abdomen against sit-ups: the low-risk body lies flat on the ground, hands spread evenly on both sides of the body to stabilize the body, and feet are bent together at about 90 degrees. When exercising, lift your hips from your lower abdomen, make your knees as close to your chest as possible, and then slowly return to the starting point. Repeat times 15-20 times. 2. The side-belly broom is twisted and the side-belly rotates, and the back is stressed: the low-risk feet are shoulder-width apart, the knees are slightly bent, and the hands are open on the long stick. When exercising, the upper body rotates about 80 degrees to the left, and then slowly turns back to the right. Repeat 25 times on each side. Note: If there is a problem with the back and spine, the rotation angle should not be too large, and the posture of the lower body should not move with it when rotating. 3. Upper abdominal sit-ups: Knee touching and knees rolling. Stress on the lower back of the body: low-risk upper body lies flat, knees are bent about 60-90 degrees, and hands are placed on knees. When exercising, use the upper abdomen to drive the upper body hard. At this time, the palm will move forward slightly, just let the upper abdomen feel hard, and then come back slowly, don't let the shoulders touch the ground. Repeat times 15-20 times. 4. Combined action Elbow to the lower back of the upper abdomen and lower abdomen of the knee: medium risk, the upper body is flat, hands are placed next to the ears, and the feet are bent above 90 degrees from the ground. The bigger the angle, the more difficult it is. During exercise, the abdomen forcibly drives the body and feet inward, so that the elbows are as close as possible to the knees and slowly return to the starting point, with no feet and no shoulders touching the ground. The repetition frequency is 12- 15. B intermediate stage 5. Lower abdomen lifts legs, and straight legs lift lower back. Force: the high-risk person lies flat on the ground, his hands are placed under the sides of his hips, and his feet are together and straight. When exercising, the lower abdomen lifts the feet hard, and the knees are slightly bent and cannot be completely straightened. At this time, your body is about 90- 100 degrees. Put it down slowly when you go back. You can't touch the ground with your heels. The number of repetitions is 12. 6. Force on the back waist of the sideways folding knife: the low-risk body lies flat in a straight line to the left, the left palm is placed on the right abdomen, the left leg is bent about 90 degrees, the right hand is placed next to the ear, and the right foot is straight. When exercising, use the lateral abdomen to drive the upper body and right foot to move inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12. Note: Don't just turn your head. Keep your upper body and shoulders off the ground as much as possible. 7. Upper abdominal sit-ups, knees and belly rolls "Bend your knees" Stress on the lower back: low-risk upper body lies flat, knees are about 60-90 degrees, and your hands are placed next to your ears. When exercising, use the strength of the upper abdomen to drive the upper body, so that the elbow is as close as possible to the thigh and knee, and then slowly backward without touching the ground. The repetition frequency is 12- 15. 8. Combined action The pressure of the upper abdomen, lower abdomen and side abdomen bicycle on the back waist of the bicycle in the air: medium risk, the upper body is lying flat, hands are placed by the ears, and the feet are bent at about 90 degrees from the ground. When exercising, use the strength of the whole abdomen to drive. Rotating the upper body and the lower body is like riding a bicycle. Use your right elbow as close as possible to your left knee, straighten your right foot as much as possible, and then change sides. The left elbow is as close to the right knee as possible. The number of repetitions is 12. Note: Don't move too fast. C advanced 9. Hip lifting is stressed on the lower abdomen, buttocks and lower back: medium risk, the body lies flat on the ground, and the hands are flat on the sides of the body to stabilize the body. Put your feet together and lift them at an angle of about 90 degrees with your body. During exercise, the lower abdomen forcibly drives the buttocks to lift, so that the buttocks leave the ground, so that the center of gravity falls on the shoulders, and then slowly returns to the starting point, and the buttocks do not touch the ground. The repetition frequency is 10- 12. 10. Side leg lift: Leg side leg side leg lift back strength: low risk This action is to bend and extend from the upper belly side, the upper body posture remains unchanged, and the lower body legs are straight. When exercising, both feet and upper body are lifted inward at the same time, and then slowly return to the starting point without touching the ground. The number of repetitions is 12. Note: Don't just turn your head. Keep your upper body and shoulders as far away from the ground as possible. 1 1. The upper abdomen, toes, and lower back are forced to touch the feet: medium risk, the upper body is flat, and the hands are straight at about 90 degrees to the body; Put your feet together and lift them about 90 degrees away from your body. During exercise, the upper abdomen drives the body hard to make the fingers as close as possible to the toes, and then slowly come back without touching the shoulders. The number of repetitions is 12. 12. Upper abdomen and lower abdomen Jackknife (V-ups) Stress on the lower back: the high-risk person lies flat with his hands and feet straight. When exercising, both hands and feet move to the middle at the same time, and then slowly put them down without touching the ground. The number of repetitions is 12.