Want to lose weight is suitable for aerobic exercise. Low intensity, large quantity and long time. It can last for 20 minutes each time, reaching the standard of breathing, rapid heartbeat and sweating. Like jogging. Can be used as 1-2 group.
If you want to gain muscle, I suggest you adopt the method in the first paragraph above. 3KG is obviously too light, and a man can't practice anything unless you are extremely thin and can do it step by step. I used an adjustable weight. At first, I used 8 kg, and now I use 20 kg.
Details are as follows:
Arms: deltoid, dorsal, biceps brachii, triceps brachii, triceps brachii, etc.
All upper limb exercises can exercise deltoid muscle. If it is not enough, it is recommended to carry it horizontally. Side back lifting can also cut off the effect of food on back muscles. Any weight held by hand can be used to exercise upper limb muscles.
How to do pull-ups when there is a horizontal bar (forehand and backhand, the bar behind the head can exercise different parts and feel for yourself)
After a period of exercise, you should check your body shape and feel it yourself if necessary to see where you need to strengthen and where it is enough. In case the proportion is not good. 2-4 days a week, not every day.
breast
It's easy for you to do it in the gym. Better make a recommendation. If you have no time to go, do push-ups in the dormitory. Don't do more than 20 at a time, or you won't grow muscles. If you can easily achieve 20, you should carry heavy objects (such as a bag with heavy objects-books, etc.). ) to increase strength and decrease weight. Each group takes a break at intervals, does exercise and stretches the exercise area. A * * * Do groups 3-5.
abdominal muscle
The simplest nature is sit-ups. But watch your posture. Incorrect posture will do harm to your health.
It's best to lie flat-your knees are bent 60-45 degrees and your feet are on the ground. Hold the earlobe with both hands (don't pull your back neck! )-Push your abdomen, not your pulled ears.
Initial training, 10 group, interval 1 min, stretching abdomen for 4-5 groups. In the future, if you feel that your health permits, you can gradually increase it to 20 in each group, with an interval of 1 minute, and continue to work in 5 groups. Taking abdominal acid swelling as an index
(musculus) brachialis
Grip strength and torsion training
Grip strength-100 Quick empty grasp, the sooner the better.
Twist-find a crossbar with a rope tied to it and a heavy object falling below. When the hands are dry and twisted, the weight rises, slowly drops, and then rises.
If you repeat the above two moves until the forearm is sore and swollen into a group, you can repeat 3-5 groups.
gluteus
Put your hands on your knees, then push one leg back, lift it to the limit, and hold it for 3 seconds. If yes, repeat 8- 15 times and change the other leg.
It's better if you have a load tied to your ankle. The weight and the number of movements are based on the fact that a group can do 8 but not more than 15. Each leg should rest for 3-5 groups at an interval of 1 minute.
In addition, you can squat and take off-doing leapfrog can exercise your thighs, calves and hips at the same time.
Leg muscles
Squat down and take off, the higher the better.
100 meter dash
Load-bearing squat
The first paragraph describes the quantitative indicators.
Zama can also exercise thighs. As the saying goes, boxing is a daredevil if it doesn't slip its legs!
While exercising muscles, it should be noted that each group should try to stretch the muscles in the front exercise area every once in a while.