I wrote it in detail, not for extra points, but for your reference.
When I was in middle school, I summed up a simple and effective method through personal experiments and referring to some theoretical knowledge. According to your physical condition, you must remember that if you don't feel weak after exercise, enough is enough:
Do middle and long distance running every morning. You don't have to force yourself to run this distance and time, step by step. When running, don't hold your hands half-way (as most people do), put your fingers together, straighten them, open your thumb, and then swing your arms as much as possible. At the end of the race, you should make a strong sprint and swing your arms quickly and forcefully. The strongest sprint is best done on the runway. If you are on the road, it will be dangerous. If the economy is good, you can use the treadmill in the gym.
Take a rest after running and do breast enlargement. Then do a little exercise at will to increase flexibility; Rest, relax. If time is tight, this section can be skipped, or just breast enlargement.
Then do push-ups. Action essentials: the width of open hands, when the upper arm and the backboard are in the same plane, the forearm and the upper arm are at right angles, that is, the width of "half arm+body width+half arm". You can find a small step or raise your feet slightly with bricks, and your toes are higher than your elbows. Reminder, the action is irrelevant and the effect will be greatly reduced. Then do it in one breath, do as much as you can, and you will soon be tired (but save some energy to complete the next few actions). Don't stand up yet, stay where you are for about ten seconds, and then do a few more slowly. This time, pay attention to breathing: try to inhale when moving down to open the lungs; Exhale when moving up, and breathe thoroughly. Take push-ups and push-ups as one action, and one action can only complete a process of inhaling and exhaling. Then reverse the breathing pattern and do a few more, in order to tighten the chest muscles. If you feel tired, don't force yourself to be three or four. You can do it again after a short rest.
Next, use dumbbells. Choose a dumbbell with a slightly heavier weight than you feel "just right" and do the supine bird action: lie on your back on the bench, hold the bell with your hands straight and lift it up, with your arms at right angles to your body and the two bells leaning against each other. Open your arms and reset. Repeat this action. Can't do it for long. If you are tired, stop doing it until your chest feels sore. If you don't have this condition, you can find two bricks, stand up straight, with your feet as wide as your arms, hold the bricks with your palms up, and push the left and right hands forward in tandem, retract and push them forward again and again until you are tired. Then stand and do the bird's movements, and the hand movements are the same as those of "supine birds". I didn't have the conditions in the second grade. That's how I exercise.
Stick to it, four days a week, five days a week, and don't do it every day, so as not to lose sensitivity to the stimulation of exercise, reduce stress and have a bad effect.
It must be gradual, and after a certain period of time, we must work hard in a higher intensity direction. If you do it for a long time, you will be addicted to exercise, and you can't help but increase your intensity. If you feel monotonous after doing it for a long time, you can change some long-term patterns, such as doing some single parallel bars, splitting, jumping and twisting your body. Doing more exercises is helpful for shaping your figure.
When I was in high school, I used this method to do morning exercises, and the effect was very good. Because I only did chest and arm exercises after middle and long distance running, my chest and arm muscles are slightly developed and my whole body muscles are well balanced. Since graduating from high school, I haven't exercised for more than 7 years, and my sleep is abnormal. I've lost weight, but my muscle outline is still there (especially my chest). I can do 50 push-ups in one breath in the morning. Colleagues and friends will sigh when they see me shirtless: I didn't expect you to look so thin but your muscles are so good! This makes me very proud. This is mainly due to my insistence on using this self-created exercise method in senior one and senior two.
By the way.
The relationship between exercise and age;
Generally speaking, male 12- 17 years old has the best muscle flexibility, and 18-22 years old has better comprehensive performance. The above is not absolute. After the age of 32, you should focus on endurance or keep healthy, and don't expect to build a muscle.
The law of action of exercise on muscles (these are very important, don't practice blindly);
Exercise in the morning increases muscle and strength, and exercise at night increases endurance; High-intensity, relatively short-term exercise can build muscles and strength, while long-term endurance will not build muscles, while high-intensity and long-term exercise will damage muscles.
With adequate rest, nutrition and energy (or a little surplus), exercise can strengthen the body; On the contrary, it will strain the body.