Exercise must be planned, such as chest, back, shoulders, two ends and three legs. The core of abdominal muscles circulates in turn. Generally, large muscle groups have a three-day recovery period and small muscle groups have a two-day recovery period. Therefore, abdominal muscles are most like chest and back for three or two days. If the muscles are not fully rested, they will be easily injured and the exercise effect will not be good.
At first, you must have a small weight and a standard movement! It is important to say the standard of small weight movements three times! First, it is not easy to get hurt. Second, the action standard is the premise. If the movements are not standard, long-term exercise will make your muscles big and small, which is very ugly. It is difficult to correct the back muscles when they rise to a certain extent. Irregular movements in the short term will make you exercise other muscles, and the effect is not good. It will really happen. Try to choose the Smith frame, which is easy to balance, and start practicing.
4 Sleep is very important! Whether it is to gain muscle or lose weight, sleep is very important, because only sleeping can make muscle grow again, and only sleeping can consume fat is the best effect. In the case of a large amount of exercise, normal people basically reach the level of fat consumption, so you should not think about consuming muscles.
I often sleep in 12 for half a year. Muscle is not very long, insomnia. Cry if you talk too much. Sometimes I really want to commit suicide. . . . . . I went to bed at 9: 30 at night recently and got up at 8: 00 the next day. I am much more energetic and my muscles have grown a lot. Losing weight will be most effective only if you exercise a lot and get enough sleep. Save it for a diet. Don't eat at night, just empty your stomach and consume fat. However, this is very bad for the body and has side effects. 100% rebound. Let's talk about losing weight in detail.
5 nutrition must keep up. If muscle nutrition is not enough, the effect is not obvious, but the most important thing is protein! Protein's muscles can only be synthesized, which is the foundation! Remember this is the foundation! The landlord eats 20 eggs a day. . . . . . Yes, you're right, 20! Be sure to remember that if you don't eat egg white, you don't eat egg yolk, which wastes food ~ ~ ~ It is convenient to eat eggs. Another thing is that eggs contain a lot of protein, and they are clear! Relatively cheapest, cost-effective (remember to eat 2 yellow and throw it away 18). At the same time, there must be fruit intake. At noon, I will eat 20 eggs, some walnuts and apples, and some bananas. Of course, you don't have to eat so much at first. 10 will do. Remember not to eat yellow! Because eating more than three, the body can't absorb it, so it is necessary to be hospitalized for emergency treatment. If you are not mistaken, you must remember not to eat too much yellow, just eat two.
About losing weight, we must first know why we are fat. Some people are born obese or emaciated, which is related to genes again. It's really important to have a good parent! If you want to be thin, exercise must be greater than intake, so that your body will consume. Sit quietly every day and sleep after eating! Well, you can lose weight. I believe ~! Fat people can start exercising from the basics such as walking fast, but don't think that you can lose weight! You met that fat guy. He is getting thinner and thinner. . . At first, you must adapt to it for a period of time, and the amount of exercise must be increased. Finally, remember to run fast, such as1.5km running down in 5 minutes, and keep running fast every day! Absolutely effective, but don't run here in foggy weather. This is suicide. I believe you will run down, too, because your lungs will be very painful. Remember to lose weight, don't do anaerobic exercise, do more aerobic exercise, and it is best to increase the amount and intensity of exercise.
7 how to test the size of the skeleton? Put the other hand on the thinnest part of your wrist, that is, where you are high above and have less meat. Measure with your thumb and middle finger in a circle. If you wrap your thumb, you will have another nail. Hey, you are a little skeleton. If you can't hold on, congratulations on your big skeleton.