How to exercise strength, but not muscles? In fact, the method is very simple. For example, it is best to do less exercise if you sweat a lot. Do you have a barbell? Dumbbells are also ok. Run 400 meters before you start exercising every day. Stretch your legs and move your arms when you are hot. You will lie on the mat and push the barbells or dumbbells up with your hands, in groups of 20, and then slowly squat down with the barbells on your shoulders. In groups of 20, you have to switch five groups. Do push-ups or sit-ups (also in bed before going to bed). Your muscles will be very painful the next day. It doesn't matter, because your muscles are a little nervous. At this time, your body will be influenced by * * * to promote muscle growth. Get used to it for a few days, and then increase the training volume according to the situation. Also, don't take a shower when taking a shower, just take a shower or steam room. Of course, if you take a bath, your muscles will be comfortable, but the effect of training will be greatly reduced. So you will gain weight by growing muscles ~
Eat: You must eat three meals a day, and eat more. You won't go to bed right after dinner, will you? Eat before going to bed, just eat more fat and eggs. Eat three or four steamed buns at a time, and try to make them up after training to keep your muscles from hurting ~
I don't know much about it professionally That's what I did anyway. I feel ok. ...
Don't give up training, I know it's hard ~ everything is on your own.
Sit-ups are for abdominal muscles, bench presses for chest muscles and arms, and back barbells for legs and abdominal muscles ~
How to build muscles through exercise? In order to get results in a short time, besides plenty of training, it is more important to eat high food in protein and get enough sleep.
Beef, egg white, milk, chicken breast and other foods. Also eat some foods with high vitamin content, such as vegetables. Adequate sleep is also important, which should be around 7~9 hours a day.
First, the training table:
1. Exercise for 30 minutes after getting up in the morning.
2. Push-ups in 3 groups, 20 in each group (chest exercise)
3. Two groups of sit-ups, 30 in each group (the movements must be standard) (abdominal muscles)
4. The two groups are 10 (abdominal muscle training) from both ends of the V-shape.
Then jog for 30 minutes, and if possible, do three groups of pull-ups, each group 10 times. Pull-ups are a good exercise method for biceps brachii, deltoid, pectoralis major and dorsal muscles on the arm, and the effect is obvious, but you must stick to it.
Take a 2-minute break between groups and a 5-minute break between events.
Note: (Muscles are not practiced every day, and there must be a process of absorption. Generally, muscles can rest for 24 hours, and they don't need to practice every day. They can practice 3 or 4 times a week, and the effect is very good. ) or buy two dumbbells. (mainly the following training movements1>; Chest 2 > Back 3 > Shoulder 4 > Brachial 3.5 > Brachial 2.6 > Legs):
Second, the chest
1. bench press: mainly practice the thickness of pectoralis major and thoracic groove.
Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.
2. Pushing upwards: mainly practicing upper chest muscles.
Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.
3. Sleeping bird: mainly practicing the middle thoracic groove.
Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm.
4. supine straight arm pull-ups: expanding the chest and practicing the best action of pectoralis major and serratus anterior.
Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.
Note: In order to prevent damage, the descending process should not be too fast.
Third, shoulders.
1. Push: mainly practice the deltoid.
Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.
2. Side lift: mainly practice the middle bundle of deltoid muscle.
Action: Hold two dumbbells in front of your legs, lean forward slightly, bend your elbows slightly, lift the dumbbells to shoulder height on both sides, make the deltoid muscle in the "peak contraction" position, pause for a moment, and then slowly control the shoulder muscles. You can also do it with one arm and rotate with both arms.
3. Bend over and lift sideways: mainly practice the posterior deltoid.
Action: Hold dumbbells with both hands, palms facing each other, bend over and bend your knees, stabilize your body, lift your arms to both sides, and then control them to decrease slowly.
4. Shrugging: Mainly practicing trapezius muscles.
Action: Hold the dumbbell beside you, bend your knees slightly, lean forward slightly, fully lift your shoulders, try to touch the earlobe with the shoulder peak, pause for a moment, and then slowly control the lowering.
Fourth, back
1. Bend over and paddle with both arms: mainly practice latissimus dorsi.
Action: Bend your knees slightly, hold dumbbells in each hand and hang them in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to elbow and shoulder height or slightly higher.
Above the shoulder, stop for a while, and then control the dumbbell to return slowly with the tension of latissimus dorsi. Note: when rowing, latissimus dorsi mainly contracts and stretches, and the upper body should not be lifted to avoid borrowing.
2. Bend over and paddle with one arm: mainly practice the outer back and lower back.
Action: Hold the dumbbell with the palm inward, and hold the fixture at the knee position of the same leg with the other hand to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), stop for a while, then slowly recover in a controlled way (fully stretch the back muscles), and then change one side to the other after completion.
3. Straight leg hard pull: mainly practice the lower back, gluteus maximus and biceps femoris.
Action: Hold the dumbbell with both hands and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is roughly parallel to the ground. Then the lower back muscles contract and restore the upper body. Note: In order to maintain tension, the dumbbell should not touch the ground when leaning forward. You shouldn't walk too fast.
Five, biceps brachii
1. Alternate bending: mainly practice biceps brachii and separate biceps brachii.
Action: Sit (or stand), hang dumbbells at your sides with your hands, palms facing each other, elbows at your sides. With the elbow joint as the fulcrum, bend upward, at the same time, palm up, forearm rotate outward, lift to the highest point to tighten biceps brachii, pause for a moment, and then control the reduction. Do it in turn.
2. Mind bending: mainly practice biceps muscle peak.
Action: Stand, the upper body naturally bends forward, dumbbells are hung in front of the body, and the upper arm rests on the knee or leg on the same side. The other hand is bent on the same knee or leg to stabilize the body. The arm holding the dumbbell bends upward to the highest point, so that the biceps brachii contracts to the limit, stops for a while, and then slowly recovers.
3. Lateral bending: mainly practice the brachialis and forearm muscles.
Action: Sit (or stand), hang dumbbells on the side with both hands, palms facing each other, upper arm close to the side, elbow joint as the fulcrum, bend upward to the highest point, pause for a moment, and then slowly recover. Tip: You can do both arms at the same time or alternately.
Six, triceps brachii
1. flexion and extension of the posterior cervical arm: mainly practicing triceps brachii.
Action: Sit (or stand), hold one end of dumbbell behind the neck with both hands, palm forward, upper arm fixed, and bend and stretch with elbow as fulcrum. Tip: You can do both arms at the same time or alternately.
2. Bend over and stretch your arms: mainly practice the upper part of triceps brachii.
Action: Bend over, lunge forward and backward with your feet, hold your front legs and knees with one hand to stabilize your body, and raise dumbbells with your upper arms close to your body. The triceps brachii forcibly extends the arm backward and upward until the forearm is parallel to the ground, so that the triceps brachii contracts to the limit, pauses for a while, and then slowly recovers.
Seven, legs
1. Squat: mainly practice thigh muscles and gluteus maximus.
Action: Hold the dumbbell with both hands and put it on one side of your body, or put the dumbbell slightly above your shoulders for smooth control. Feet naturally open about shoulder width, feet slightly open, chest out, waist and back tightened. Kneel and squat down to the lowest position, and then the thighs are forced to contract and squat down to recover.
2. Arrow squat: mainly practice gluteus maximus, biceps femoris and quadriceps femoris.
Action: Hold the bell with both hands, open your feet naturally, take a step forward with your right foot, bend your knees, and squat down with your hind legs almost close to the ground. After one leg completes the specified number of times, change to the other leg.
3. Prone leg bending: mainly practicing biceps femoris.
Action: On the prone stool, put the dumbbell on your feet or tie it to your ankles, with your calves suspended, hold the stool end with both hands and straighten your legs. Then the biceps femoris exerts force to bend the calf to the highest point, so that the biceps femoris is at the "contraction peak" position, stops for a period of time, and slowly recovers with the tension of the biceps femoris.
Eight, the calf
Standing on one leg and lifting heels: mainly practicing calf muscles.
Action: Hold the dumbbell with one hand, hold the fixture with the other, stand on the pedal with one front foot, lower the heel to the lowest point as far as possible, and bend the other leg to lift the calf. The calf muscles contract hard, the heel is raised to the highest point, stop for a while, and then slowly recover. Do your legs alternately.
Remember, muscle growth depends on nutrition. If you don't pay attention to nutrition and only train, you will only get thinner and thinner.
How long does it take to exercise muscles? Not necessarily, it depends on what method you use. Only scientific methods can effectively build muscles, and building muscles is not natural.
Can self-weight fitness build muscles? Of course, self-weight fitness can build muscles. First of all, the muscle clarity is not obvious, which is related to the body fat rate. As long as the body fat rate is low, most people have muscle lines. The second is muscle size, which requires exercise. Moderate, moderate and regular muscle exercise can significantly increase the strength, dimension and size of muscles. Whether it's equipment exercise or self-weight exercise, arranging training plans and paying attention to diet can exercise obvious muscles. However, self-weight exercise has some limitations compared with equipment. Equipment fitness can increase the amount of exercise according to the body's tolerance, while self-weight exercise is just constantly adapting to one's own weight and increasing the difficulty of exercise.
How can we develop strength and reduce muscle length? If you have the habit of doing strength training regularly, you will have an advantage over those who don't. Research shows that even the most basic lower body exercises, such as squatting or lifting, can exercise your core muscles well and help you flatten your abdomen. If you can cooperate with some balance training, such as standing on one leg, you can help train every small muscle. "When you stand on one leg, your stability will be much worse, and your brain will naturally command the core muscle groups to help you stand firm without falling down. Strengthen abdominal exercises to train abdominal muscles: bend down and lie flat, and the upper body is supported by elbows and forearms. Fasten your toes, lift your hips and legs, and keep your body in a straight line from head to toe for 30~60 seconds. Then do unilateral exercises, keep one hand and one foot balanced, and lift the hips, legs and arms on the other side towards the ceiling. Doing proper strength training, brisk walking, jogging and other aerobic exercises is really conducive to burning abdominal fat, but a complete overall strength training plan is more conducive to exercising and strengthening waist and abdominal muscles. Of course, the strength training group also paid special attention to the intake of high-protein food, while the other group followed the traditional moderate intake of protein. There are other benefits to proper strength training. When you lose weight, the content of fat and muscle usually decreases, but strength training will help you maintain or even improve the muscle content, thus avoiding the slowdown of metabolism.
How to build the muscles on your arms? The muscles in your arm are divided into biceps brachii and triceps brachii, which is what we often say. Do you have equipment or not? It would be much easier if there were equipment. As long as you have a set of dumbbells, you can rarely exercise your arms with the following movements: dumbbell bending, sitting dumbbell one-arm bending, dumbbell hammer bending, dumbbell neck back arm flexion and extension, and one-arm dumbbell bending and extension. These movements are done in five groups each.
If you do push-ups and reverse grip pull-ups without equipment, you can also practice your arms, but the effect will be greatly reduced
All coolies can build muscles, but protein can build muscles if he doesn't have enough physical strength? I thought the same thing.
The size will be limited, but the muscle lines will be clear.
How can I go to the gym to build my muscles? If I want to build muscles, I need scientific exercise and scientific fitness.
You know, the exercise system is related to three parts of training nutrition recovery.
There are three links in training: warm-up training and relaxation.
Training advice starts with simplicity.
If you are in the gym, find a coach to do general circulation training and learn movements.
Can thin people exercise muscles? Yes, and thin people are more likely to shape a figure with obvious lines and well-separated muscles, instead of losing fat first and then gaining muscle like people with more body fat.
Do more strength training, nutrition can keep up, and you can build a muscle.