1, practice abdominal muscles on the stool.
This action mainly exercises abdominal muscles. The specific method is: first sit up straight on the stool, lift your legs by abdominal strength, hold for 5 seconds, and return to the preparation posture.
This method focuses on persistence, and you can do three groups a day, each group 15 times.
2. Supporting the wall and strengthening the legs
This action is mainly used to exercise the legs. The specific method is: find a wall, while supporting the wall, slowly squat down by the strength of your legs, hold on for 10 seconds, and return to the original position.
This method can be done in three groups a day, each group 15 times.
3, a lot of exercise arm muscles
This method mainly exercises the upper arm, and can be used anywhere. The specific method is: find a dumbbell or mineral water bottle filled with water and hold it in your hand. The forearm contracts towards the big arm, bringing the upper arm close to the trunk. You can do three groups a day, each group 15 times.
4. wave your hands and build your back
This action mainly exercises the back, which can effectively increase the strength of men and shape strong back lines. The specific method is: standing on the open space, holding two unopened bottles of mineral water; At this point, knees slightly bent, chest and hips. Lift mineral water with your back strength and tuck your shoulders in.
This method can be done in three groups a day, each group 15 times. However, it is necessary to pay attention to continuous practice to have good results.
Step 5 push-ups
Push-ups can be said to be a kind of fitness exercise that can be exercised all over the body, which will increase the muscles of men's shoulders and make men look better.
6. It is recommended to practice abdominal muscles to lose weight.
1, eat beef
People often say that eating beef can make you stronger. Indeed, eating beef can promote muscle growth, because it is rich in protein, and the human body can absorb and make good use of this protein. Beef contains a little fat, so don't worry about eating too much. Generally, people who exercise and gain muscle will choose to eat beef to increase muscle content. It is suggested that fitness friends choose to eat sour beef.
Step 2 eat eggs
Eggs are foods rich in high-quality protein. Every100g of eggs contains14.7g of protein, and the protein contained in eggs is easily digested and absorbed by human body, so its utilization rate is very high. So it is very suitable for people who build muscles. But boiled eggs are nutritious, so people who exercise should choose boiled eggs to eat.
3. Protein powder
Most muscles are made up of protein. Exercise consumes energy, but also needs to replenish protein in time. The quickest way to supplement protein is to eat protein powder. Protein powder is a combination of extracted soybean protein, casein and whey protein. Generally, it is used to supplement protein for those who are lacking in protein. People who want to gain muscle can also promote muscle growth by eating protein powder.
Step 4 eat coarse grains
Many coarse grains we often eat contain carbohydrates, and carbohydrates are also nutrients that long muscles need to ingest. It is necessary to supplement carbohydrates during exercise. If you don't replenish it in time during exercise, the human body will consume protein, and then the final consumption is muscle, which is not conducive to muscle training.
5. Matters needing attention
Never eat high-fat and high-calorie food when practicing muscles, which will affect muscle exercise. People who practice abdominal muscles can eat some fresh fruits and vegetables to supplement vitamins. Eating fruits and vegetables together with meat and protein foods can better promote muscle growth.