Again, I think it's ok after reading it, but I still want to ask other parts or details. Please add me QQ8375 14522. I'm just a fitness enthusiast, so you don't have to worry about being cheated.

The third explanation is that you can use your hands, so just use them.

It's time to start.

First of all, it is the most important thing to say that you can't be quick and quick, and it is a stable and lasting practice. Even if you have more enthusiasm and perseverance, you will regress if you do more in one day. This is determined by the human body. I don't think you really need to break through the limits of human beings.

Now let's talk about the specific plan. What you need to know is that it is not enough to just practice some muscles, but also to practice coordinated training. The training cycle is chest-rest-abdomen-rest-chest, and you can practice every day. Details are as follows.

First of all, there are five main movements in practicing chest muscles: barbell bench press dumbbell bench press dumbbell bird butterfly sit chest bench press.

All the following movements should be straight back and consciously contract the muscles in the practice position. Try to relax the muscles in other positions except the practice position. If you can't move too fast or too fast, it's because the inertial muscles are not stimulated enough. All movements between each group 10 and 12 should be rested for 30-60 seconds. The weight should be the weight that you just finished a group, and the last one or two can only bite their teeth.

Barbell bench press, the distance between hands is slightly wider than shoulders, stand up and tighten the whole body. It is suggested to start with 40KG, that is, both sides 10KG plus 20KG. Four groups of barbell bars should be attached to the chest when you get off.

Dumbbell lying on the bench in the gym, grab a dumbbell in each hand and push the dumbbell rod upward. Just like lifting a barbell bar, try to pull your chest muscles down when you put your hands down. quadruplet

Dumbbell bird is also a dumbbell elbow bent at a fixed angle 170 degrees and lying flat. Dumbbell bars should be parallel, and hands should be moved down separately, just like a bird flapping its wings. This weight is not too big for the four groups.

Butterflies hold a sitting posture instrument, grasp it with both hands, press the forearm on the sponge pad, and press the elbow inward hard, and don't leave the sponge pad.

Sitting posture chest push sitting posture, grab the front grip with both hands, and push the arms forward and up hard, and push them straight. quadruplet

Then I practice my waist and abdomen. I don't practice waist and abdomen myself, so I don't speak as clearly as my legs. The main movements are also four sit-ups and pull-ups. I don't know the other two names, which will be mentioned later.

Sit-ups depend on your ability. The sooner the better. Stop four groups when you can't keep the medium speed.

Pull-ups are mainly about practicing the back, which is also good for the waist, but you may not be able to do it. Just try it. Each group was exhausted by four groups.

The following two are the same equipment. One is similar to parallel bars. Hold the side handle with both hands and lift your body. Pay attention to keep your body posture unchanged. The upper body is vertical to the ground, and the legs are slightly backward. Each group 10- 12. Four groups.

The other action is to put the forearm on the sponge pad, grab two upright grips with both hands, keep the upper body upright, straighten your legs together and raise them as high as possible. Each group consumes four groups.

The above is the exercise of waist and abdomen, and then I want to explain my fatigue. Each group is exhausted, but they can only rest for about a minute after exhaustion. It is normal to be in the next group, and the number of people in the next group has dropped sharply compared with the previous group. Don't be discouraged and you can't extend the rest time.

The following is to practice coordination instead of coordination, because only one or two parts of the whole body are intense, useless and ugly, so we should practice the whole body with push-ups, goats standing up, rowing and riding.

Needless to say, push-ups and standing cycling can be used as a warm-up before starting practice every day. Push-ups are a little tired, then you can start practicing by cycling and sweating.

It is difficult to describe the goat's standing with actions similar to reverse sit-ups, but this is to practice the back and back of thighs. This can rotate in the air. You can go to the gym and ask. You can't describe 15 with four groups.

Sitting rowing is a bench with two iron plates for pedaling in front and a trumpet-shaped metal handle. Generally speaking, there is no sponge to hold. It is important to adjust your sitting posture until your legs are straight, your chest is straight, your back is straight, and your body cannot lean back. When doing it, only the arm moves and the other positions do not move. This is useful to you. There is also a posture of full body movement. No need to practice 12- 15. Remember, this is six groups.

That's all for fitness, including the standard cycle of movements. It is best to run 1500m every day to lose weight. You jump light and high, don't you?

Let's talk about diet again. In fact, fitness doesn't need too much diet, as long as you don't overeat and eat big fish and meat every day. I am familiar with fitness, but I don't know nutrition. Only one person can find a thin man who wants to gain weight and cook four or five eggs every day. You eat protein, he eats egg yolk ... This is what a friend of mine said. He is fierce. I have never used this method myself. Can be used as appropriate.

Also, you can do ligament exercises every day. You don't have to go to the gym. Just sit in an L-shape, put your hands on your toes, stretch one leg forward and kneel behind your body. Sit on your feet and press your knees as hard as you can.

No, as long as you insist on not rushing for quick success and eating blindly, you will have strong muscles to believe in your own world, believe in you ... I wish you success!

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