Here is how to exercise all parts of the body with dumbbells: the action of training with dumbbells alone (mainly the training action of the following parts1> Chest 2 > back 3 > shoulder 4 > arm 3 5 > arm 2 6 > leg): 1. Chest 1. Bench press: mainly practice the thickness of pectoralis major and thoracic groove. Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended. 2. Pushing upwards: mainly practicing upper chest muscles. Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it. 3. Sleeping bird: mainly practicing the middle thoracic groove. Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm. 4. supine straight arm pull-ups: expanding the chest and practicing the best action of pectoralis major and serratus anterior. Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it. Note: In order to prevent damage, the descending process should not be too fast. Second, the shoulder 1. Push: mainly practice the toe, middle and back of deltoid muscle. Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm. 2. Side lift: mainly practice the middle bundle of deltoid muscle. Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms. 3. Bend over and lift sideways: mainly practice the posterior deltoid. Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly. 4. Shrugging: Mainly practicing trapezius muscles. Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering. Third, it is followed by 1. Bend over and paddle with your arms: mainly practice latissimus dorsi. Action: bend your knees slightly, hold dumbbells in both hands and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to the elbow level or slightly higher than the shoulder, then stop for a while, and then use the tension of latissimus dorsi to control the dumbbell to recover slowly. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing. 2. Bend over and paddle with one arm: mainly practice the outer back and lower back. Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion. 3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris. Action: Hold dumbbells in each hand and hang them in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is lowered until your upper body is approximately parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast. Fourth, biceps brachii 1. Alternate bending: mainly practice biceps brachii and separate biceps brachii. Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn. 2. Mind bending: mainly practice biceps muscle peak. Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers. 3. Lateral bending: mainly practice the brachialis and forearm muscles. Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately. Five, triceps brachii 1. Neck flexion and extension: mainly practice triceps brachii. Action: Sit (or stand), hold one end of the dumbbell with both hands behind the neck, palm forward, upper arm fixed ... >>

What exercise can you do to exercise your muscles?

Historical books show that it has been thousands of years to increase men's body shape through "fitness". Modern medical research and clinical trials have also confirmed that these fitness exercises can indeed increase the length and circumference of * * * *. Not only that, the study found that these sports are not only good for * * *.

These exercises, also known as "male aphrodisiac exercises", can not only increase the size of * * *, but also increase the hardness and durability, increase the number of * * *, and improve the performance level of * * * *. And these will help men in their daily lives, especially in self-confidence and spirit.

According to analysis, the principle of * * * movement is the basic feature of the body's adaptation to the environment. For example, a construction worker carries heavy objects day after day, and his body adapts to this high-intensity work, and his muscles become stronger.

First, the milking method

JELQ diagram

Also known as JELQ method, this is an aphrodisiac exercise invented by ancient nomadic people, which is mainly similar to "milking" to squeeze * * *, increase the blood volume injected by the main body of * * * (cavernous body), and then achieve the purpose of increasing the size. It is said that if you often do JELQ movements, * * * itself will become bigger.

1. By gently * * * doing * * *, the blood will remain in the main body of * * *.

2. Grasp the * * * axis (bottom) with your thumb and forefinger, grasp it around, make an OK gesture with your forefinger and thumb, and firmly grasp and clamp the * * * axis in the middle.

3. Use your thumb and forefinger to slowly squeeze and slide forward around your * * *, forcing blood to flow forward, such as the main body of * * * and the cell parenchyma inside * * *.

Every time you milk forward, the blood space will be forced to become larger in * * *. When one hand milks in the direction of * * *, the other hand grabs the root of the milk. Practice in this cycle, one second apart at a time.

Second, * * * stretching

Stretching effect diagram within 24 weeks

There are many kinds of stretching exercises, but all of them have the same principle: lengthening the length of tissue. Stretching for a long time will increase the length of cells that make up * * * *, but the effect on girth is not so obvious.

Third, Kaigl exercises.

Pelvic floor muscles are muscles that need exercise.

The famous Kaigl movement exercises not * * * itself, but the abdominal muscles that control * * *, which is commonly known as PC muscles. By exercising this muscle, men can prolong the erection time.

Kaigl movements include simple movements and normal movements.

Simple movements can be exercised at any time: 1. Stand with your hands crossed on your shoulders, your toes are at 90 degrees, and the inside of your heel is as wide as your armpit. Clamp it hard. Hold for five seconds, then relax. Repeat this action more than twenty times.

2. Simple pelvic floor muscles can be performed irregularly, contracting for 5 seconds and relaxing for 5 seconds, and can be performed when walking, riding or working.

In the second stage, you can do daily exercise: 1 Lie flat, bend your knees, contract your hip muscles, and lift your anus upward. Close the urethra, * * * and * * * (supported by pelvic floor muscles at the same time). This feeling is like urgency, but if you can't go to the toilet, you have to close your urine.

2. Keep the pelvic floor muscles contracting for five seconds, and then slowly relax. After five to ten seconds, repeat the contraction.

During the whole exercise, breathe as usual and keep other parts of the body relaxed. You can touch your abdomen with your hands. If there is contraction in the abdomen, it means that the wrong muscle group is contracted.

What exercise can exercise abdominal muscles?

How to build beautiful abdominal muscles!

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 idea is,

Forget the methods and groups of abdominal muscles mentioned in those 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 others, 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. Blow your legs.

Don't bend it at 90 degrees. Just bend it above 45 degrees.

Do it repeatedly. My stomach is gone.

Besides, I don't do sit-ups completely. Make into segments.

For example:

1, head off the ground and 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 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, raise your legs as straight as possible, and then slowly lower them. 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.

4. People with a lot of body fat do it after 9 pm ... >>

What exercise can fully exercise the muscles of the body?

Swimming not only exercises the muscles of the body comprehensively, but also shapes the lines of the body well. When swimming, people usually use the buoyancy of water to lie prone or supine in the water, so that the whole body can be relaxed and stretched, so that the body can develop comprehensively, symmetrically and harmoniously, and the muscle lines are smooth. Exercise in water reduces the impact of the ground on bones, reduces the probability of bone aging, and the joints are not easy to deform. The resistance of water can increase people's exercise intensity, but this kind of intensity is very soft, which is different from the equipment training on land. It is easy to control the training intensity in aerobic area, and it will not grow stiff muscle blocks, which can make the whole body lines smooth and beautiful.

Excuse me, what exercise can exercise abdominal muscles?

The most effective way is to do sit-ups!

Do as much as you can at first, and the more you can do, the better.

Then increase the amount every day.

It won't change much at first. It will work if you cut it for about a month.

I hope you keep exercising!

What kind of exercise can best exercise the whole body muscles?

If you insist on systematic training for 2 months, all the movements are in place, and you can also observe the changes in your body, which is of course related to your original physical quality and foundation. I don't know what your situation is now, so it's hard to judge. Sports should be all-round, not just a certain part, but a balanced development. Give you a simple suggestion: 1, insist on doing aerobic exercise every two days, such as swimming and cycling. The time is about 1 hour. 2. Do push-ups every day, one group 10- 15, and do 4 groups, mainly exercising deltoid, pectoralis major and triceps brachii. 3, do sit-ups every day, a group of 20, do 4 groups. Mainly to exercise abdominal muscles. 4. Do leapfrog every day, in groups of 20 and 4 groups, mainly to exercise the strength of legs, waist and abdomen. 5. Do single parallel bars once every three days, 8- 10 parallel bars for one group, 2 -4 groups, horizontal bar pull-ups (both forehand grip and backhand grip are acceptable), 5-8 times for one group and 2 -4 groups. I hope I can help you!

Aerobic exercise or anaerobic exercise can better build muscles.

In fact, it is difficult to exercise muscles, which is easier said than done.

Three magic weapons: squat, bench press and hard pull. These three tricks are simple! These three tricks can make you exercise your whole body muscles.

But the hard part is behind. These three best tools are not dumbbells but barbells! How to overcome this difficulty depends on your own conditions. The hardest thing is perseverance. As for these three methods, I won't go into details, because there are many online videos, and I don't understand them. Let me do it, that is, "there are too many books to describe" (not to describe the crime, I just describe it more).

In fact, as the brother said before, don't pursue that number. What10,20, 100 is useless. To pursue feelings, you have to lift the dumbbell until you can't lift one, then relax and rest for about 5 minutes, lift it again, then lift it until you can't lift one, and then relax and rest. But remember not to fish for three days and dry the net for two days. Four or five days a week, rest 1, 2 days. Not to scare you. If you don't exercise your muscles for three or four days in a row, your previous efforts will be in vain (I don't want to scare you). Remember not to chase your birds, sit-ups, push-ups and so on. Never mind that number until you bite the bullet and can't sit down. Maybe one day you will find that you can easily do hundreds of such actions ~ and don't be afraid of pain, because when you are in pain, your muscles are growing. If one day you feel that you have done a lot of movements and your limbs have not felt anything for a long time, then you will gain weight.

Moreover, lifting dumbbells is also very particular. For example, if you lift fast, your weight is small, which is the speed of movement, and if you lift slowly, your weight is large, which is the intensity of movement.

Eating is also important. I suggest you don't buy any protein powder or muscle powder. Those are for professional bodybuilders, and they are also very expensive. More than RMB 65,438+0,000 a month. Of course, local markets are different, and buying these depends on the brand. Not all brands are necessarily effective (personal experience). If you supplement nutrition, you can eat normally, but you should eat more meals in small quantities and eat more fruits and vegetables.

Personally, I suggest you look at the VCD and boxing magazine of the World Military Fitness Training Camp, and you should gain something.

What is the fastest exercise for building muscles?

Practice biceps brachii: push-ups and pull-ups

Triceps brachii: It is the opposite direction of push-ups.

Abdominal muscles: sit-ups, sit-ups and legs, boarding the car in the air (lying on the floor, the lower back is close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow (Figure 1), keep your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position. )

Back muscles: It is also the opposite direction of sit-ups.

Thigh muscles: leapfrog running

Take part in ball games, such as basketball, football and badminton. . . .

Exercise more large muscle groups: Exercising more large muscle groups of 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.

(There is another action) Leg lifting: When doing this action, first of all, pay attention to avoid shaking, tighten your body and control the speed of action. For intercostal muscles, my knees turned left and right, and I also exercised the abdominal oblique muscles. The key to correct leg lifting is to extend your hips slightly forward. If you just lift your legs, of course it's comfortable, but it's just your hips, not your abdominal muscles. Do it my way, it's hard to practice, but it will thoroughly * * * your abdomen. The speed of action varies from person to person, but it is necessary to ensure that the leg release process is slow. To prevent shaking. Remember: your goal is to practice abdominal muscles. Instead of lifting your legs as much as you can. If you find it difficult to straighten your legs completely, you can bend your knees to do it. When the abdominal muscles become strong, then gradually straighten your legs and do it. Leg Blowing in Sitting Position: This action can better * * * the lower part of abdominal muscles. Sit on the edge of the bench, stretch your legs forward and down, lean back about 10 degrees, grasp the edge of the bench and keep your body balanced. Don't bend your knees, lift your legs. Until the toes are parallel to the eyes, then control. Control and tension are very important in the whole movement, and a slight negligence may lead to lower back injury. As the abdominal muscles become more and more tired, you can gradually bend your knees until you are completely exhausted. Many people like to lie flat on the bench to do this action, which will cause the hips and abdomen to twist the arc tension of the abdomen and concentrate more tension on the hips rather than the lower part of the abdominal muscles.

Chest muscle: 1. Slant bar, dumbbell bench press. Why do some people practice for a long time and the effect is not obvious? Explain that the action needs to be improved. First, pay attention to the essentials of action. Get rid of the habit of doing bridge pressure. Otherwise, it will become an approximate flat bench press. The exercise area will drift to the middle and lower chest. Second, if the whole movement is not effective, you can consider the half-way movement, and at the same time focus on the upper chest and increase the weight appropriately. Third, if the barbell effect is not good, dumbbells can be given priority. There is a trick: lower the dumbbell. Making the route slightly C-shaped can produce a component in the tangential direction and add it to the cross section of the upper chest. The key point is to focus on the cross section of the upper chest and imagine the tendon bursting and congestion to enhance the training effect.

2。 Horizontal bar dumbbell press, no belt, 6-8 times for each group. Because the body naturally leans back. So it has a strong * * * effect on the upper chest. Can quickly "submerge" the exposed clavicle.

3。 Bench press Due to the differences in body structure and flexibility. If the bench press is not effective, you may wish to use bench press to develop the upper chest. The key points of action are: when putting down the barbell, put the barbell bar on the neck, focus on the upper chest, and then put a wooden block under the lying board to make it have a small inclination of 5- 10 degrees. Help chest out.

4。 Push-ups forward. Raise your feet and lean forward about 10 degrees, with a maximum of 15 degrees, otherwise the pressure will be transferred to your shoulders. You can ask your partner to add barbell pieces to your upper back.

5。 Straight-arm instruments clamp the chest. The straight arm is better than the conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can cross on the chest, and the amplitude is naturally greater than the arm bending action. Hold 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up".

6。 The puller passes through * and stands upright ... >>

How to exercise muscles? What food can you eat to promote muscle growth?

Haha, it's very simple. If you really want to exercise better and get a tall, strong, capable, symmetrical and chic figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:

The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;

Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;

Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;

Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and loud voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);

The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time.

Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First of all, it is best to eat some pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't be too full. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);

Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Remember! Remember!

Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and simple routines of physical exercise, and then carry out specific exercise and implementation.

Above, your perseverance.

Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.

If you can persist for a long time, within three to five years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable, well-proportioned and well-behaved situation, so that all beautiful and handsome guys like to be around you. Wouldn't it be better?

Wish you success!

What exercise can best practice arm muscles?

Exercise can increase the strength and flexibility of muscles in the back, abdomen, buttocks and thighs. Some people may insist on running, walking slowly, cycling, swimming and other active exercises to maintain their physical fitness, but there are some specific exercises that can strengthen and stretch the muscles of your back, hips and thighs. Before making any exercise plan, you should consult your doctor first, and then stick to regular exercise according to his instructions. Warm up by slow and rhythmic exercise before exercise. If you haven't exercised for a while, you can jog to warm up first. Take a deep breath before doing a repetitive exercise and exhale when doing a repetitive exercise.