Want to "hard", it is impossible to be too thin. If you want a shape, you can't have too much fat. If you don't go to the gym, that means you don't need some special equipment. For the upper body, you should provide the following suggestions: 1 chest (1) Put your feet on the bed or on a shelf to do push-ups, and the position of your feet should be higher than your shoulders. This can be a good chest exercise. (2) Doing parallel bars can stimulate the lower chest and triceps brachii. In addition, when the intensity is small, you can "fall your legs" in the process of doing it. After you have a certain strength, try to avoid "falling your legs" and try to "get up". Because the angle of the body and arm will change during the leg swing, it will make other muscles borrow, which will affect the exercise of chest muscles. 2. In the process of chest training, the arm (1) greatly stimulated the triceps brachii. If you want to add more, you can take the following measures: Hold your arm and do push-ups. This action requires a lot of triceps brachii, which can be a heavy training and has a strong stimulating effect on muscle growth. (2) There are many training methods for biceps brachii. You can find some heavy objects to do dumbbell bending. However, I recommend: hold your hands backwards (palms facing yourself) and do pull-ups. Hold the barbell with your hands shoulder-width apart. After doing this exercise, you can help some small dumbbells bend. If the shoulders want to look strong, the upper body must be coordinated and full. Shoulder is a very important part of it. If your shoulders are small relative to your chest and back, it will make you look "shoulder-slipping". Shoulder exercises are mainly weight-bearing birds and side lifts. (1) Lie on your back (find something to lean against), make a 45-degree angle with the ground, lift your hands with loads, and exercise your deltoid toes. (You can also stand with your legs shoulder-width apart, and lift your hands forward to shoulder height and then put them down when carrying weight. ) (2) Standing or sitting, lifting heavy objects with both hands. The elbow joint can be bent forward appropriately. This action mainly practices the middle bundle of the deltoid muscle of the shoulder. (3) The training method of the back toe is almost opposite to the training posture of the front toe. Standing posture, upper body leaning forward, (waist to stand up, buttocks slightly tilted), hands lifting. A muscular back will make you look "wide" from the front, and exercise with your shoulders will make you look like an inverted triangle. The training method is very simple, and the grip is pull-ups. Pull it to the front of the neck to increase the thickness of adductor dorsi and the width of the back of the neck. 5 abdominal muscles should also be practiced. Sit-ups can bear weight, and you can also increase the training intensity with a sloping plate. If you want to grow muscles, you need to weigh more and repeat more. You don't have to specify how many people in each group, but try to be exhausted. If you want to look strong, you must be hard on yourself. Bodybuilding, movements and postures are secondary, and persistence is the most important. (Pay attention to diet and eating methods, so I won't talk about it here. Anyway, thin people want to be strong, so eat well and eat more beef, mutton and eggs. ) I practiced in the school gym for three years and won D3 in the bodybuilding competition of colleges and universities in the city. (The first two are special students of the Physical Education Institute of Normal University, Khan ~ ~). The above is the training method that I summed up from three years' experience. It's all keyboard input, and it took more than 20 minutes ~ ~ ~