Week 65438 +0.3.5
One: chest muscle and triceps brachii training: push-ups.
Lower chest: Put your hands at a height 20-30CM wider than your shoulders, in groups of three, exhausted.
Upper chest: put your feet on a dumbbell stool (or a bench of the same height), and your hands are slightly wider than those of one or three groups with exhausted shoulders.
Thickness: equal shoulder push-ups, same exhaustion group, 3 groups.
Middle seam: A bird with an inclined dumbbell. When it comes up, its palm turns inward, that is, its palm is facing its head.
Basic elements:
1. Breathe: breathe in when you go down and hold it up when you come up.
2, the force point: do the chest force in the process.
3. Relax: the rest between groups should not exceed 3 minutes, and should be controlled at 1-2 minutes. The relaxing movements are cutting and punching.
Second, latissimus dorsi+biceps brachii:
Pull-ups, this action itself will deeply stimulate your biceps. There are three groups of equal shoulder reverse grip and three groups of wide shoulder front grip. If you don't think your biceps are in place, do some barbell bending yourself.
1. Breathe: Take a deep breath when ascending, and breathe slowly when descending.
2, action: both hands should exert strength at the same time, don't feel that the right hand has strength, use too much, in the end you will find that the left and right muscles are unbalanced, don't use inertia.
3. Relax: similar to push-ups.
Third, squat
1, Breathe: Inhale when you go down and exhale when you get up.
2. relax: bounce your legs
Note: If you can't finish so many groups at first, it is recommended to reduce one group from each posture, and the rest time between groups is 30 seconds -3 minutes. Be responsible for yourself, don't blindly pursue quantity and make the wrong posture, the muscles stimulated by the wrong posture will be misplaced. You don't need to practice every day, but at least once every 48-72 hours to restore and grow your muscles.
Tuesday, June 2
1, running, aerobic exercise is better than anaerobic exercise, you must do it.
Running at a speed of 5-8km/ h for 40-45 minutes can burn a lot of fat, remove the garbage from muscles and burn your protein (that is, muscles) for more than 50 minutes, but less than 25 minutes will only consume sugar in your body, and less than 5 minutes will be fatal.
Breathing: Double breathing, deep breathing, just like when you start running.
Note: at least 3 times a week and at most 5 times. After running with abdominal muscles, you will feel fat burning.
2. abdominal muscle training
It's simple. Baidu search "8 minutes abdominal exercise 1.2.3". Follow the rhythm. I suggest making the second set.
1. Breathing: Inhale when lying flat and exhale when contracting.
2, the force point: abdominal contraction, do not use inertia.
3, relax: kneel on the ground (thighs and abdomen fit, posture is not good-looking, haha. . ) Take a deep breath with your abdomen.
Have a rest on Sunday. If you are not tired, go running. Muscle will give it an extra day off.
Diet: this is the key, muscles are also meat, you have to eat! Protein powder, creatine, steroids, people who abandon it, whole grains are what orientals need. Eat more, eat more chickens, ducks, cattle, sheep, seafood and beans.