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 role of home fitness equipment is limited. There are several parts of muscles that cannot be practiced, so it is 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.