1, push-ups can be said to be one of the best ways to exercise by hand. I call it an all-around warrior. Different exercise effects can be achieved through different arm distances and changes in high state. Now I'll talk briefly.

1) general push-ups. Don't put anything on the front and back. The distance between your hands is slightly wider than your shoulders. Your chest should almost touch the ground when you go down. This action mainly stimulates the middle of the pectoral muscle, followed by the toe of the deltoid muscle and the triceps brachii.

Just do 5 groups every day. If a group can do 12 times independently, add a little weight on the back, such as dumbbells.

Push-ups with hands too high. Mainly exercise the upper part of the chest muscle. Doing this action is to further improve your chest, which is an advanced exercise program.

Lift your feet. Exercising the lower part of the chest is also an advanced exercise program.

2) The distance between hands is wider than shoulders. Mainly exercise the triceps brachii and the inside of the pectoral muscle.

To exercise at home, first do three sets of wide-hand push-ups and then do three sets of narrow-hand push-ups. Students with spare capacity, two movements and five groups per movement are enough, not the more, the better. You should give your muscles strong stimulation in the shortest time. If your training time is a marathon, you will only consume a lot of physical strength, and the hormone secretion time during exercise is about 1 hour. If it exceeds this time,

2. Pull-ups. It is also the second all-around warrior project, which builds perfect back muscles and strong biceps brachii. Exercise method is the same as above. Mainly stimulates muscles, forehand pull-ups, mainly stimulates teres major (muscles behind the armpit), upper and middle latissimus dorsi, biceps brachii, brachialis and forearm muscles. This action requires a lot of initial strength, so a novice who can't stand it can practice hanging bars first. In addition, it is suggested that after completing this action, it is recommended to do three sets of dumbbell bends to fully and thoroughly stimulate the biceps brachii. The two actions are simple, convenient and effective, and do not exceed 40 minutes. Done ~

3. Squat. There is no barbell at home, so you can take a dumbbell. Just take a dumbbell in your hand, stand up and squat down. It's simple. The most important thing is that when you stand up, your waist must be perpendicular to the ground and don't bend up together. On the one hand, it will cause great stimulation to your waist, on the other hand, the strength borne by the leg muscles will be decomposed by the waist, so you should squat as slowly as possible. If you squat fast, then you must use inertia to get up, which is meaningless. The deeper you squat, the more you can stimulate the gluteus maximus. Just do five groups.

4. Sit-ups. Lie on your back on the mat and tilt your legs, just like sitting in a chair, feeling your body press backwards. The feet cross at the ankles. Cross your arms on your chest, keep your eyes on the ceiling, and don't touch the mat. Note: the range of activities is very small. If you feel the abdominal muscles tighten, you can stop. You can hit your right knee with your left elbow, or hit your left knee with your right elbow to develop the abdominal oblique muscle. Each group can do it 20-30 times. Pay attention to the action must rise and fall slowly, in order to achieve the maximum stimulating effect.

A total of ***4 movements, as simple as that, persist for 3 months and eat all 4 eggs every day, regardless of cholesterol. We don't need to consider this at this level. Drink a glass of milk in the morning, eat more chicken and beef, eat more rice and steamed bread and eat more rice. . . This can add more protein to the long muscles.

Finally, summarize some key points of fitness:

1, exercise in sequence every two days, that is, push-ups on Monday, pull-ups on Thursday, and squats on Sunday. The principle of bodybuilding is to exercise thoroughly and have enough rest, not to exercise well every day as we think.

2. Never exceed 30 minutes at a time, and the rest between each group should never exceed 1 minute. Two 15-minute movements can be completely completed, so be sure to concentrate instead of marathon exercise.

3 12 times. Any action can be done independently under a certain weight 12 times, so add a little weight. 12 times in your mind. If the first group of any action 10 cannot be completed independently, it can be completed 10 times. (Except for pull-ups and sit-ups, the principle of pull-ups is to rest for a minute until you can't even do one.)

4. No more than 5 movements.

5. Sleep at least 8 hours a day.

You might as well spend three months to complete this fitness and weight gain plan, and you will feel different.