Teach you five ways to exercise muscles for free. The body is the foundation of our life. We can also improve our physical fitness while exercising. Fitness enthusiasts can try these methods, which are economical and gain muscle. What are five ways to exercise muscles for free?

Teach you five ways to exercise your muscles without spending money. 1 Drag the dog to run first.

My daughter has a puppy, a bullfighting brand, which is very edible, strong and fat. When I wake up after 5 o'clock every morning and can't sleep, I drag it out 1000 meters. Why do you say "drag"? Because he was too lazy to run, I put my hands behind my back and dragged him with a dog chain. It sits back hard, sometimes grinding its nails and bleeding less. Later, I found out that if I wanted to run, I dragged him to run as hard as I could, so that his paws hardly touched the ground, so that he could not sit still with great strength, or did not run, or walked slowly, so that he would not bleed. Running with it is like running with a load, and your exercise effect is quite good. Dogs are also in better health.

Second, crawl to clean the floor.

It is dry indoors in winter and wakes up every morning. I used an old vest, washed it in a plastic bucket filled with vegetable washing water, landed on all fours and crawled to clean the floor. This method specially exercises arm strength, making my arms look like ordinary people's calves, and the muscles in my back are also excellent. Many ladies told me that I have a horizontal groove on my back and a vertical groove on my back, which is particularly beautiful. And fat people are flat behind, with a lot of fat and love heart disease. My room is 60 square meters. I clean at least once a day and climb back and forth several times.

Third, take the top.

The specific method is to lean against the wooden door with your back to the wall, put your arms on the ground and kick handstand, put your feet on the door frame and stand well. Put the stopwatch on the ground in front of me in advance. I usually do 2 minutes 10 second at a time, several times a day. Some people say that this method can prevent and treat hypertension. I don't know much about it, but the blood pressure has been 80- 120 all these years. The doctor said that this is an excellent blood pressure compared with a man in his forties.

Fourth, scouts

This is a military training action I learned from the training film of PLA scouts in TV news. With elbows and feet on the ground, the whole body is straight and the whole body is like a bench on the floor. Others can reach out and touch your abdominal muscles, just like a wooden washboard. That's probably how the grooves in my back spine came from. The muscles on both sides are too developed, and the appearance of the spine becomes furrowed. When doing this kind of exercise, you can also use a stopwatch to time. Most people do it for one minute at a time. My record is 1 1 minute. Bored for a long time, you can put a newspaper on the floor in front of you and read it while spying. This exercise also makes the muscles at the joint between the back arm and the shoulder and back particularly developed. When I play basketball, my nephews who are 20 years younger than me (they often call me uncle) are particularly afraid of hitting my body.

Five, manned.

If there is someone at home, men and women can carry it indoors and do it while watching TV as long as they give up their backs. My record is that people who carry more than 65438 kilograms walk 13 minutes. When I practiced this trick for the first time, my legs were burning and numb, and my legs were particularly long. I feel relaxed every time I let people go after practice. If you practice this trick well, it will be of great use when sending patients to the emergency room of the hospital.

Teach you five ways to exercise muscles for free. You need to know what you must avoid to exercise your muscles.

First, pursue contradictory goals.

The most common mistake is to pursue contradictory goals and lose weight during the muscle gain stage (thin people who want to gain weight don't seem to have this concern _). Look at such shining examples as Ronnie Kalman and Chrisco Mill. These guys all know that in the muscle training stage, it is necessary to increase the intake of calories and protein. Although some body fat will be increased in the process, it is inevitable. Don't think about losing weight and gaining muscle at the same time.

In order to gain muscle, you must have a lot of calories and protein, which is common sense. In order to gain muscle in the off-season, bodybuilders consume quite a lot of calories instead of protein, but only limit foods with extra fat. There are usually some differences between our seasonal and non-seasonal weights. The so-called lines are only what we pursue during the competition, and we just keep a clear outline at ordinary times. A clear "outline" cannot be regarded as a "line" in principle. The photos we usually see are the photos of the game or the training photos of one or two months before and after the game. All illusions think that bodybuilders are like that at ordinary times, and it is impossible to learn to pursue lines. In fact, the lines of bodybuilders are not very clear under normal circumstances. )

Second, over-reliance on nutritional supplements and neglect of normal diet.

Two prerequisites for building muscles are sufficient calories and protein. Only by arranging a normal diet can you get it. If you blindly pursue supplements and buy a lot of supplements such as amino acids, vitamins and hormones, you will only lose a lot of money and time in the end.