Running 2000-5000 meters every day can greatly improve the tolerance of cardiopulmonary function. At the same time, you can exercise the muscles of the whole body, which is the basis for quickly practicing bodybuilding muscles.
2. Standing long jump
The standing long jump is divided into three groups: early, middle and late. Doing 25-50 in each group is the fastest way to train leg muscles and lengthen the whole body muscle lines.
Step 3 push-ups
Push-ups are suitable for friends who have a certain strength base. Try to keep your body straight every time you do it. Especially don't bend your legs and waist. Do at least 1 group every day, with 20-50 in each group. It is a good way to exercise arm muscles and strength.
Step 4 sit-ups
Sit-ups are one of the common ways to practice abdominal muscles, which does not take up space. It is also very suitable for home. It is recommended to do more than 30 sit-ups at a time.
5. Dumbbells
Friends who want to exercise biceps brachii can try dumbbells and lift them through their arms. Strengthen local muscle exercise and do it at least 50 times at a time. In order to effectively strengthen the shape of muscles.
Step 6 swim
Friends who can swim might as well try swimming in the indoor swimming pool several times a day. Swimming is more effective and faster than running to exercise muscles, and muscle lines will be longer and more beautiful.
How to exercise waist strength? How to practice push-ups and sit-ups without equipment?
How to exercise waist strength waist strength exercise method sit-ups
Lie on your back, put your legs together, raise your hand, contract your abdominal muscles, swing your arms forward, and quickly become a sitting position. Keep your upper body bent forward, touch your feet with your hands and bow your head. Then return to the sitting position.
For people who have a certain fitness foundation, they want to strengthen their abdominal strength through practice and ensure that they do it about 60 times a minute.
What simple fitness equipment can exercise arm strength, waist strength and leg strength? Haha, it's very simple. If you really want to exercise better and get a tall, strong, capable, symmetrical and chic figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (it can exercise, improve vital capacity, self-confidence and voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time.
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three things are the most favorable conditions for long meat, you must control them well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 25, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical protection and protection, technical essentials, precautions, self-defense martial arts routines, etc. of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, within three to five years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable and general situation, so that beautiful handsome guys like to be around you. Wouldn't it be better?
Wish you success!
How to exercise waist strength? Sit-ups are very important for men to exercise their waist strength. Everyone can do these actions, but the key is patience and persistence. Not for a day. Give up when you are tired. Insist on doing two or three groups in fifteen groups every day, and the effect is very good.
Twist your waist. Of course, if the waist is overworked and does not exercise, it will cause its fat and injury. Here, I suggest that when you are free, you can twist your waist, let your waist move and improve your waist function.
Turn the hula hoop. This is also true, because twisting the waist usually makes people look uncomfortable and unnatural. So, you might as well prepare a hula hoop at home. At first, the movements will be uncoordinated. After mastering it slowly, you can restore your waist strength by sticking to it for half an hour every day.
Bend forward and squat. When exercising, you can also use the process of bending your legs forward and squatting, and you can also exercise your waist strength. Remember to tuck your knees in your hands and then squat down. Different people have a good grasp of the depth of squat, preferably a squat, and then stand up. Repeat this action fifty times.
Touch the ground and lift your hips. This action may be difficult for many people because of poor flexibility. However, you don't have to touch the ground, just keep your hands as close to your feet as possible. Remember, your legs must be upright and not bent, and touching the ground to lift your hips can last for 30 seconds, in a group of actions, 20 times.
High-level "ma bu" or "ma bu" or "ma bu" can naturally achieve this effect, but people with poor waist strength may not be able to bear it, so I suggest you use your usual "ma bu" or "ma bu" or "ma bu". High-level "ma bu" or horse stance just look can carry a load on the waist, so that the load-bearing force will droop and the waist strength will pick up.
Waist * * *. It is also the key to making a good waist. In particular, you can systematically carry out some waist * * *, insist on doing it once a day, or you can remove the cans, so that the moisture in your back can be pulled out, and the true feelings can also play a very good role in the recovery of waist strength.
First, the exercise of rectus abdominis.
1, supine belly roll
Lie on your back on the fitness mat with your shoulders slightly raised and your feet on the ground. Put your hands behind your ears, spread your arms to your sides, slowly contract your abdominal muscles to the highest point, and then slowly lower them to the initial position.
2. Lie on your back and bend your knees and abdomen.
Lie on your back on the fitness mat, lift your shoulders slightly, straighten your legs together, tilt your toes forward, lift your heels off the ground, put your palms on the ground on both sides of your hips, bend your knees so that your thighs are close to your chest, and then slowly return to your starting position.
It is also a good way to exercise abdominal muscles. As the name implies, the body lies flat, with the hips as the fulcrum, and the upper and lower bodies are tilted at the same time.
Second, exercise the internal and external oblique muscles.
The internal and external oblique muscles of abdomen, commonly known as "mermaid line", refer to two V-shaped lines on both sides of male abdomen near the upper pelvis. Leonardo da Vinci first proposed "mermaid line" as an indicator of "beauty" and "sexiness" in "On Painting".
1, one-sided supine belly roll
Lie on your back on the fitness mat, slightly lift your shoulders, bend your legs about 90 degrees, step on the ground with your feet, put your left leg on your right knee, put your hands behind your ears, spread your arms to both sides, contract your abdominal muscles to make your chest move forward slowly until your right elbow almost touches your left knee, and then slowly lower it to the starting position.
2, bicycle belly roll
Lie on your back, knees bent 90 degrees, thighs perpendicular to the ground, hands on your head. Belly in and move your legs so that your left elbow touches your right knee first, and then your right elbow touches your left knee, alternately.
In addition, other turns and body bends can also play a role in exercising the internal and external oblique muscles of the abdomen. For example, weight plate sitting posture rotation, dumbbell sitting posture torsion rotation, one-arm dumbbell lateral flexion, two-arm dumbbell lateral flexion, barbell bar bending left and right rotation, Roman chair dumbbell lateral flexion, Roman chair lateral flexion, stretcher lateral flexion, instrument lateral rotation, etc.
Third, the exercise of transverse abdominal muscles.
Bridge support:
Support your body with elbow joints and toes, put your forearm on the ground, keep your arm perpendicular to the ground, straighten your head, shoulders, hips and feet, and tuck in your abdomen for about 20 seconds. If the ability permits, you can support it with one arm, and then turn your waist so that your shoulders are perpendicular to the ground. The arms alternate to complete the same action.
Warm reminder:
Try not to rely on arm strength or body inertia when exercising supine abdomen.
When exercising on your back and knees, don't leave the ground when exerting strength, and keep the knee joint bent about 90 degrees when bending your knees.
Don't use your hands when you exercise unilateral supine belly roll.
When the exercise bridge is supported, keep breathing evenly, and keep the head, shoulders, hips and feet in a straight line again to avoid the hips from warping or collapsing.
Practice points:
When exercising waist strength, abdominal muscles should always be tightened, exhale when exerting strength, and inhale when relaxing. Try to slow down the movement as much as possible, and don't rely on physical inertia. At the same time, the intensity of exercise should be gradually increased.
How to exercise waist strength? You can pull hard, and the goat stands up.
These are good exercises for waist muscles, mainly from erector spinae.
How to exercise waist strength l?
Initial posture: open your feet, shoulder width or slightly narrower, bend your straight legs forward, and hold the barbell bar on the ground with both hands, with the holding distance slightly wider than the shoulders.
Short-distance action: Hold the barbell with both hands, pull up its straight arm with force at the waist and back until the upper body is completely straight, then slowly return along the original road and repeat.
Action: This action can greatly affect most muscles, tendons, bones and joints of the whole body, especially the back muscles, biceps femoris and gluteus maximus.
Action points: straight legs are required without bending legs, straight waist and no bow. Due to the heavy weight of hard pulling, it is forbidden to jerk at the beginning to prevent injury to the waist.
Step 2: The goat stands up.
Initial posture: Lie prone on the goat support or jumping box, with the upper body naturally drooping, feet fixed on the support or pressed by others, and hands holding the head.
Action process: contract the back muscles, make the upper body arch up and down, stop for a minute at the apex, and then slowly return along the original road, repeat.
Function: It mainly exercises the long back muscles and short back muscles, and also has a good * * * effect on the gluteus maximus and the muscles behind the thighs.
Action points: the action speed should be even, and you can't go up and down suddenly. When you bend over, you should tighten the muscles in your back as much as possible. When you have strength, put your head in your hand. When you have no strength, you can put your hands behind your waist.
sit-up
Put your hands on the ground, straighten your body and land on your toes.
Sit on a stool with your body straight, your feet straight, and your feet lifted parallel to the ground.
Stick to sit-ups, the amount can be less, but the number of groups is slightly more. And practicing push-ups helps to improve the strength of the waist.