Especially if you want to exercise your muscles, it's enough not to go to the gym for forty or fifty minutes, because if there is no atmosphere, you can't insist on exercising in a high state for more than one hour with your enthusiasm, which means that it's futile to spend too long, just to comfort yourself.
According to your present situation, although I don't know your age and whether your basic work consumes physical strength, it is estimated that you are usually busy.
It is relatively simple to mainly exercise two heads and three heads, because these two muscles are not very big, and it is easier to exercise until the muscles feel more obvious.
It is suggested that other parts of the body should also strengthen exercise and develop in a balanced way, which can help each other to develop better.
If you exercise at home, you should have at least one pair of dumbbells, preferably with variable weight.
Specific plan:
Exercise biceps dumbbell stance on Monday. Alternate arm flexion and dumbbell sitting posture. Bend down and lift one arm (sit on a small stool, one arm bends the dumbbell, and the elbow leans against the inner thigh of the same side). Do six groups for each movement, with more than 8 in each group. Finally, when there is no strength, you can lose weight, and each group can do it intermittently for one or two minutes, preferably one minute.
On Tuesday, you can exercise the standing posture of triceps dumbbells, with the neck extended back and the arms extended back, with more than 8 dumbbells in each group. Finally, when you have no strength, you can lose weight and pay attention to protect your elbow joint from being too heavy, especially when you are injured in sports at the beginning, which will greatly reduce the exercise effect and enthusiasm.
You can buy an analysis of muscle movement on Wednesday to see if it helps beginners distinguish each movement and strength. Massage your sore muscles if you have nothing to do, which is good for muscle recovery.
When you exercise your biceps on Thursday, your muscles should still feel a little sore, but you should pay attention to protein's supplement and balanced nutrition at ordinary times, which will be helpful for your next exercise. No matter how you increase or decrease the weight, you should do more than eight exercises in each of the six groups. Dumbbell standing posture, the side of the body is alternately bent, and the angle of the arm is inclined to the inside of the body by about 45 degrees. This time, the short head of biceps brachii is also six groups of exercises, with at least eight in each group, and it is best not to exceed 12 except for the first group.
Exercise triceps push-ups on Friday, and do three sets of push-ups with average distance and wide distance in groups of 20 and 20. If you don't do enough, add five at a time until you have done 60, and then do dumbbell standing, neck stretching and arm stretching, except for the first group.
To do six groups, we must persist in the end, even if we lose weight (two dumbbells can be used as two weights), we must do our own goals well.
You can start exercising early on Saturday, so you can relax yourself directly after exercise or find someone else to massage and relax. If you do biceps pull-ups on Saturday, you can do pull-ups If you can't do pull-ups, you can find a horizontal bar pull-ups and jump on it for a while. Group six or eight can do it for a minute or two. This is a very persistent concern. Whether it is pull-ups or hanging on the bar, both hands are held backwards, that is, the palm is facing the body. After finishing, do abdominal muscles, 30 pieces in each group, 6 to 8 groups. If you can't do that much, each group has 20, but you must finish the final relaxation run quickly, don't think about anything, and run for 10 to 20 minutes until your heart calms down.
On Sunday, exercise your triceps at a narrow distance from your waist. Push-ups in 20 groups, one group, one group, four groups and six groups. Stand with your hands behind your neck, stretch your arms (cross your hands, then hold the dumbbell and push it up, being careful not to touch your head or push it forward. Your feet can stand back and forth. This dumbbell can be heavy, because it is still very light. Each group 12 to 16 must be put down slowly, otherwise it may have no effect at all. If it usually takes two seconds to put it down, it will take five seconds or count silently this time. If the last two groups don't have the strength to hold the dumbbell and put it down slowly, they can reach out quickly so as to burst into full strength. About one * * six groups are more suitable.
If you have time and conditions to go to the gym, you can exercise your triceps after doing bench press or shoulder press, and the effect will be very good.
You can also exercise your biceps behind your back, which is a good combination exercise.
Finally, it should be noted that the fitness plan is mainly based on your own feelings, but you must have a plan first.
Too much or too little difficulty will affect the effect and state of exercise. If you are particularly tired, rest. If you are in a state, don't overtraining. After all, people's energy is limited and they have to go to work at ordinary times.
Pay attention to rest and nutritional supplements. If you exercise your muscles, it is mainly a supplement of high-quality protein. The easiest thing is to eat boiled egg whites within half an hour after exercise.
I have exercised a little, but my ability is limited. Just don't spray. I hope I can help you!