Only the first pdf e-books "Muscle Bodybuilding Illustration" and "Self-weight Exercise without Equipment" have been sent to your message.
Seek muscle bodybuilding training map. Electronic version of fitness without equipment: exercise with your own weight, thank you very much! Only the first one, extracting the code has hello.
Graphic pdf of muscle bodybuilding training
Prisoner fitness, fitness without equipment: exercise with your own weight or a complete muscle training plan, which is better? What are their characteristics? Except for the third book, the other two books have been read in depth. . . It's hard to say which is better, each has its own characteristics. . .
The system of prisoners' fitness is relatively simple and clear, and there are not many movements. . . 6 Art, most advanced courses in each art 10 style are moderately difficult. . . This plan is simple and clear. . . For beginners, it is well documented, operable and sustainable. It is a good introductory book, especially for those who have difficulty in choosing. . .
The first half of the theory without instruments is quite complete and worth seeing. . . There are many movements in the second half, but it also clearly tells you the difficulty and training position of each movement. . . But for a novice, his action plan is a bit too complicated. . . It is suggested that as a supplement to prisoners, your experience and theoretical knowledge will come up slowly. This book is very useful when you can design your own plan. . .
I really haven't read the third book. . . It's not easy to comment . Now come down and have a look. . .
Is there an electronic version of fitness without equipment: exercise with your own weight? There is an English version of pdf on the Internet. Search it.
Can you exercise all your muscles with your own weight without equipment? Of course. The landlord can search for "prisoner fitness", which is about fitness without equipment.
The following is rough
The first day:
Chest and abdominal muscles
3 to 5 groups of standard push-ups, each group doing 10 to 20, each group resting 1 min. Through the last flight of stairs are: key push-ups, lever push-ups and so on. Focus on push-ups means that one hand should be placed on an object as high as a blue ball, and the other hand should do push-ups normally. The lever push-up assistance is that one hand is placed on the ground and the other hand does push-ups normally. With the improvement of physical strength, I will recover my physical strength by going up a flight of stairs.
If you have abdominal muscles, you can actually practice lying on your back and lifting your legs. Anatomically speaking, supine leg lifting can involve the whole rectus abdominis (6 ~ 8 abdominal muscles). Do 3 to 5 groups, each group will do 10 to 20, and each group will rest 1 minute. The stairs from top to bottom are: hanging legs, that is, hanging on a single pole to lift legs.
The next day:
Back and legs
Pull-ups can exercise the back and biceps brachii. Do 3 to 5 groups, about 10, and rest between each group 1 minute.
Squat is also a squat, and you have to squat to the end. Do 3 to 5 groups, about 10 to 20 people, and rest between each group 1 minute. Gradually cycle until you can do one-legged squats.
I'm a fitness instructor. Let me answer your question:
At present, there are only two kinds of fitness magazines available in China: Health and Beauty and Mr. Fitness. I suggest you read the book Mr. Bodybuilder online, because it is directly translated from a foreign magazine called Mr. Muscle.
Exercise with equipment for a few days, and the heavily rested muscles will recover in 48 hours. It is suggested that one part of the exercise should have nothing to say, and take a rest after getting a sense of pumping, and the other part should be exercised the next day for three days, twice a week, and take a day off.
Seek the electronic version of muscle bodybuilding map! Go to renren fitness network to download it. If it can't be downloaded, Baidu Hi will send it to you.