chest
1: Push-ups: It is recommended to do 30 push-ups (this is a strength exercise. If you want to gain rapid muscle growth, increase the load of 12 push-ups, that is, you will have no strength after completing 12 push-ups), and the movements should be standard. About four groups. You can practice three heads at the same time.
2. Flexion and extension of arms: You can use two chairs instead at home, as shown in the figure.
3. Dumbbell bench press in prone position, 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, the picture is tilted up and down, and the tablet is also ok.
hard-working
1 pull-ups, as shown in the figure, can be performed 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.
2. rowing with dumbbells on one arm.
shoulder
1: dumbbell side lift.
2. Lift dumbbells sideways, combined with the action 1, with three groups in each group.
3. The dumbbell with one arm is held horizontally in front, and both hands rotate and fall together.
4. Dumbbell push, I feel that the single arm effect is good.
Step 5 shrug your shoulders and lift dumbbells
arm
Biceps: Monotonous biceps
Bend, bend, bend again
Triceps:
1, supine dumbbell special flexion and extension
2. The nape of the neck is more flexible than the arm.
3. Flexion and extension of the back arm of the neck when sitting.
4, supine posture flexion and extension
leg
1, lunge: you can carry dumbbells.
2, lifting dumbbells squat: The picture shows a barbell, you can lift dumbbells with both hands. You can also put a bag of sand on your shoulder.
Leg end
Abdomen:
1, sit-ups: There are two postures on the picture, and the second one is more effective and slightly more difficult.
2, dumbbell curved edge:
3, leg flexion sit-ups:
4, lift your legs, practice the bottom abdominal muscles, and want to practice eight abdominal muscles. The picture is tilted upward, and lying flat is also acceptable. This action is completed at the end.
Men's Fitness Program (II)
Men's correct fitness methods Men's fitness methods need to master five elements? Nowadays, more and more men are exercising. Everyone wants to have a good figure, but many people are hot for a while and can't stick to it, which leads to their figure getting out of shape day by day. Let's learn the main points of male fitness together.
First, arrange the time reasonably.
We usually think that exercise in the morning is the best. Indeed, getting up early in the morning and doing some exercise will make people feel refreshed all day. But as far as the effect of exercise itself is concerned, morning is not the most suitable time, and the best exercise time in a day is 3 -5 pm. Of course, except for professional athletes, the prime time for most people to exercise is also the busiest time for work and life. It is unlikely that you will have time to do bodybuilding, so you may choose to exercise around 8 pm, and the effect is good.
Second, breathe correctly.
When doing bodybuilding, correct breathing is very important, which can get twice the result with half the effort. Specifically: inhale when you exert yourself, inhale as deeply as possible, exhale when you relax, and exhaust as thoroughly as possible.
Third, the auxiliary equipment
The function of home fitness equipment is limited, and muscles in several parts can't be trained, so it's best to buy some auxiliary equipment, among which dumbbells are the most commonly used. If economic conditions permit, you can buy a set of dumbbells with different weights, and vice versa. Don't underestimate the small dumbbell. It does a lot of exercise. It can exercise your biceps, triceps, wrist strength and chest muscles. Put the dumbbell under your neck and do sit-ups. The effect is quite good.
Fourth, pay attention to frequency.
In fact, bodybuilding does not need to be done every day, and the effect is not good. () The best effect is to do it three times a week, that is, once every other day, and then take an extra day off on weekends. If you can't do it, you can do it twice a week, but you can't do it less, otherwise it won't work. For friends who want to lose weight, you can do it again.
Five, shoulder exercise
This set of movements is not only to increase shoulder strength (both weightlifting and pull-ups can do this), but also to increase flexibility. Rolling over in bed requires shoulder flexibility. To achieve the best effect, straighten your arm forward, grasp your left wrist with your right hand, then pull your arm over your head and exert a little force backwards until you feel a slight pull under your armpit. Hold this position five times, then relax your arms and repeat this action once or twice.