The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
The fifth is to prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time.
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: If you are under 25 years old, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials and precautions of physical exercise, master fighting martial arts routines and study hard, and then carry out specific exercise and implementation.
The above items also apply to gyms. But perseverance is the most important thing.
Only you can persist for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, in less than two or three years, you will certainly develop yourself into a tall, capable, handsome, elegant, personable, well-proportioned and well-behaved situation, so that beautiful girls and handsome guys like to be around you. Wouldn't it be better?
Wish you success!
Question 2: It's unrealistic to train the chest muscles 15 days quickly in the gym, but the shape can be greatly improved. You can't practice your chest muscles every day. You can rest for 72 hours on Monday, practice chest on Tuesday and rest on Wednesday. You can't just practice other parts of the chest to avoid coordinated development of the whole body. The best way to develop chest muscles is to press the main item with a barbell, press it on the bench and add two auxiliary items. You can also choose birds and butterflies or bend and stretch your parallel bars.
Question 3: How to reduce stomach and practice chest muscles in the gym? The gym takes 50 minutes, and it is best to run for 20 minutes at a speed of 7-8 kilometers per hour with a treadmill. You can also do sit-ups at home, 2-3 groups a day, about 50 in each group, which can be increased later, and it is also good to get off.
But in the final analysis, we must control our diet, otherwise it is likely to rebound.
Question 4: How long is it effective to practice chest muscles in the gym? I usually meet many people like you, ask me the same question, and I will give you a good solution with effective practical experience.
I will give you a detailed analysis of your problem and solve it.
My analysis:
According to your situation, I basically infer that you are a fat body or a thin body without muscles, and you are eager to have muscles. You said you don't need BT, you need a silhouette, a figure like Bruce Lee, or a little more muscle than him.
Solution:
I don't advise you to eat protein powder. If you want to eat, the effect will be better. You don't have to eat protein powder.
My first plan: if I can't go to the gym because of time and other problems,
I suggest you do push-ups and sit-ups every day. Method is very important.
Push-ups are very effective in your situation, but you must stick to them.
1, spare half an hour or an hour every day and do 40 push-ups first (do 40 if you can do more; If you can't do so much, you can do as much as possible, rest for 2 minutes, do 40 more (or as much as possible), and rest for 2 minutes. . . . A * * * Do groups 5-7. Remember to eat an hour, add 1-2 eggs to your meal (don't eat too many eggs), and drink some milk when you are hungry. The effect is particularly good. . . Several people I took before all succeeded in the test. Push-ups are supposed to exercise chest muscles, but they can also exercise shoulders, back and hands, and the effect is particularly good.
2, sit-ups, especially good for your waist and abdomen muscles. It is recommended to do 5 groups, and each group should do as much as possible.
Generally::: Simple and practical, we must stick to it, and the effect will be particularly good in 2-3 months.
Supplement: If you are fat, you must do more aerobic exercise, such as running or basketball. If you are thin, you can do aerobic exercise properly, not too much, otherwise the effect is not obvious. (Eat more beef if possible)
My plan 2: If you can go to the gym conveniently, it will definitely come faster.
Going to the gym is mainly to practice chest muscles. When your chest muscles get up, everything looks good, and then you practice some muscles in your shoulders, arms and back, which is very effective.
1, chest muscles, mainly 5 groups of recumbent push, 4 groups of upward inclined recumbent push, 2 groups of recumbent push, plus some movements of birds, you can also add more according to your own physical strength (my usual recumbent push is 18 group, 5 groups of birds).
2. On the back, the best action is pull-ups, which is Schwarzenegger's favorite action. Do five groups. Then do some pull-ups on the equipment, and the effect is very good. Adjust according to your physical strength.
3, do more shoulder movements, go to the gym, there are many movements are very good, you will know when you ask.
4, the hand mainly attacks the biceps and triceps, and the movements are many and simple, so it is very clear to ask. I won't spend too much time talking about it.
5, waist and back, there are special stools, and the effect is ok. Legs, mainly squats. I won't say any more. .
I mainly emphasize the method of chest muscle and back muscle in front, and you will understand when the other parts are bent.
After the exercise, eat an hour later, add 2 eggs, drink more milk and eat more beef at ordinary times. The operation is simple, simple and practical.
The aspect of eating:
1. You are not a professional athlete, so I don't suggest paying too much attention to what you have to eat and how to eat. But the staple food should be regular, eat more meat, milk and two eggs, and that will be fine. Especially eggs, cheap and good quality.
2, breakfast must be eaten, eat well. Eat Chinese food well, too. Eat well after exercise; I can't emphasize too much else.
(If there is protein powder to eat, it is recommended to eat some two hours before exercise and two hours after exercise. This is practical experience. )
Use my method above to ensure that you will feel great changes in 2-3 months. I have tried these methods on many people.
After 3 months, if you stick to it, increase your exercise and develop in a balanced way, you will have fun.
Question 5: How to train the perfect chest muscle 1\ parallel bars arm flexion and extension in the gym? 2\ Crawl forward push-ups. 3\ Rope box clamping. 4\: supine dumbbell bench press. 5\ supine dumbbell bird. 6\ supine dumbbell bench press. 7\ Sitting posture apparatus chest pressure. 8\ Lie on your back and tilt the barbell upward. ..
Question 6: What equipment does the gym use to exercise chest and abdominal muscles? If you practice abdominal muscles in the gym, you should have a multifunctional chair to do sit-ups, and do more abdominal rolling and abdominal muscle tearing. You don't need any equipment to exercise your abdominal muscles.
Then talk about chest muscles. There are many equipment to exercise chest muscles in the gym, such as Transformers (big bird), butterfly machine chest clamp, T-bar high pull-down, sitting equipment rowing, rope chest clamp, and then there are classic barbell bench press and dumbbell bench press. Novices suggest barbell bench press for 4 groups × 12- 15 times, and butterfly press for 3 groups ×. When the physical fitness is better, more groups and heavier weights can be added on this basis. There is no need to adjust the number of times in each group. Usually 10 action is enough, and the more groups, the better the effect.
However, personally, it is not recommended to practice abdominal muscles. Exercise abdominal muscles, to pursue lean body fat, not a little extra fat, which is slightly in conflict with exercising other parts to gain muscle and weight, or consider exercising abdominal muscles after you exercise other hungry people.
Question 7: How to practice chest muscles with fitness equipment? What equipment should you use? First of all, you should be clear about your exercise purpose: do you want to strengthen your chest muscles, or just shape a little chest shape, or develop a certain part of your chest muscles, or let the whole chest muscles develop. The purpose is clear, we must consider what actions to practice what parts. For example, it is very effective to train the outside of the pectoral muscle with usual push-ups for nailing the outside of the pectoral muscle. It is the most common and effective way to practice chest muscles. If you just want to do general chest muscle exercise, you don't have to be like a special bodybuilder, then this kind of exercise is the best and most convenient. Not limited by venues and tools, it can be done almost anytime and anywhere. But if the requirements are higher, you have to practice with some equipment, such as bench press, barbell and bench press. However, it is very adjustable, and the parts of the chest muscles are different with different grip distances. The narrower the grip distance, the closer the training site is to the inside, and the middle seam of the pectoral muscle can be shaped. If you have a wider grip, you can practice, outside the chest muscles. In addition, the bending and stretching of the parallel bars arm is an effective action to shape the lower and outer edges of the pectoral muscles. There are also difficult movements of supine birds, which are good for the development of the whole pectoral muscle. And practicing butterfly stroke on special equipment are all effective. However, it is suggested that it is best to practice with basic movements, that is, bench press, push-ups and inclined plate bench press (to practice the upper part of chest muscles). Also, pull-ups, although mainly training back muscles, are still effective for chest muscles (especially upper chest muscles). The above is just a choice of action. In fact, the more important exercise principle is: "Do what you can, step by step". If you are not careful, you will get hurt, which is counterproductive. Proper nutrition and recovery are important factors and should not be neglected.
Question 8: What is the most effective way to practice chest muscles in the gym? How long will it take to get out of shape? The best method should not be a single action exercise, resulting in poor body shape.
The first choice is supine birds, that is, each hand on the back lifts a dumbbell from the side to the top of the chest. Plus the barbell push mentioned by the guy in front. But people should lie on their backs and push the barbell up, which is similar to doing push-ups.
Then do more push-ups, the effect is quite good, without equipment. There are many exercise parts.
Of course, exercise must be combined with a reasonable diet to shape. Intake all kinds of balanced and essential nutrients, and don't deviate. Otherwise, you may be fat and have no lines.