Exercise in the morning increases muscle and strength, and exercise at night increases endurance; High-intensity and relatively short-term exercise can build muscles and strength, while long-term endurance will not build muscles, while high-intensity and long-term exercise will damage muscles.
With adequate rest, nutrition and energy (or a little surplus), exercise can strengthen the body; On the contrary, it will strain the body.
Then I'll introduce you to a simple and effective method (suitable for men, focusing on building chest and arm muscles):
Do middle and long distance running every morning. When running, don't raise your hands half (most people do). Fingers together, straight, thumb apart, and then swing your arms as much as possible. The distance and time of running need not be self-imposed, step by step. Run to the finish line with a strong sprint and swing your arms greatly.
Take a rest after running and do breast enlargement.
Then do push-ups, open your hands to the width of more than one arm, and push your feet higher than the lowest point (and within a certain range, the higher the better). Exhale when you go down, and breathe thoroughly to push up; Inhale as much as possible when you walk up, so that you can open your lungs. If you feel tired, don't force yourself to make one or two. You can do it one or more times after a short rest.
Use dumbbells when you come down again. Choose a dumbbell with a slightly heavier weight than you feel "just right" and do the supine bird action. Don't do it too long. If you are tired, stop doing it until your chest feels sore.
Don't try to get a satisfactory result in a week or two. There will be some effect after two months, but you should stick to it and don't slack off. Do it four or five days a week, not every day, lest the muscles lose sensitivity to the stimulation of exercise. We must work step by step, and after a certain period of time, we must work hard in a high-intensity direction. If you feel monotonous after doing it for a long time, you can change some long-standing patterns, such as adding some single parallel bars, splitting and jumping.
By the way:
When I was in high school, I used this method to do morning exercises, and the effect was good. Because I do chest and arm exercises after middle and long distance running, my chest and arm muscles are slightly developed and my whole body muscles are well balanced. I haven't exercised for seven years since I graduated from high school, and my sleep is abnormal. My figure is very thin, but my muscle outline is still there (especially my chest). Every time I undress, my colleagues and friends sigh: I didn't expect you to look so thin, but your muscles are so good! Very proud of me! This is mainly due to my insistence on using this correct exercise method in high school. So here I try to sell my experience to you (for free).
In order to strengthen the chest and arm muscles, we should also practice:
1. Lie on your stomach without touching the floor, raise your hands to shoulder height, bend your arms, and tilt your elbows to your side.
2. Keep your arms straight, lift your body from your toes, and keep your back and legs straight when your shoulders are straight.
Pull-ups:
1. Pull-ups. To avoid shoulder strain, put a small stool under your feet.
2. Hold your palm to yourself and pull your body upward until your chin reaches the height of shaking hands. Don't lift your torso by pedaling.
3. Recover slowly, but your shoulders are not completely straight. Do it again.
Exercises to strengthen forearm and elbow strength
Elbow bending exercises:
The muscles around the elbow joint play an important role in the acceleration or deceleration of the arm. The following four groups of exercises can strengthen the strength of the front shoulder elbow joint.
1. Stand with arms at your sides and palms forward.
2. Bend your elbows and lift weights lightly. Do it after recovery.
Elbow stretching exercises:
Triceps is a preliminary elbow stretching muscle, and push-ups can develop the strength of this muscle. This sport is specially designed to enhance muscle strength.
1. Lie on your back with elbows pointing to the ceiling and arms bent.
2. Support the triceps with the other hand.
3. Elbows are completely straight. Do it again after recovery.
Forearm supination exercise:
The muscles of the forearm and wrist are controlling the ball. Do the following exercises respectively:
1. Sit with your arms on your thighs or supported on the table, palms down, and hold one end of the iron bar. Turn your forearm over until the iron bar points to the ceiling and keep your elbow as still as possible. Do it after recovery.
Forearm pronation exercise:
1. Sit down and put one hand on the table. Palm up and hold the iron bar handle.
2. Turn the iron bar handle until the iron bar faces the ceiling. Don't do this exercise until you finish it and recover. Note: Try not to move the elbow joint.
Exercises to strengthen wrist strength
Wrist bending exercises:
1. Sit with one arm supported on the desk and chair, and the palm of your hand must face up.
2. Fix the forearm with the other arm, slowly lift the weight, and only do wrist movements.
3. Do it again after recovery.
Wrist stretching exercises:
1. Sit down, support your arms on the desk and chair, palms down. Fix your forearm with your other hand, stretch your wrist, and slowly lift heavy objects. Do it after recovery.
How to practice abdominal muscles?
Do I have to rest for 2 days every time I finish?
1: The best way to practice abdominal muscles is sit-ups. Do it once 100-200, and 20-30 is 1 group. Do at least 5 groups, depending on individual circumstances. You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head.
2. Push-ups can also exercise abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation.
3. Hold your hands high, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. Be careful not to shake your body and work in groups.
If there is a lot of abdominal fat, we should insist on aerobic exercise. Running is very effective, which can reduce excess fat and show muscles better.
Abdominal muscle training is different from other muscles and needs constant stimulation, so you have to be exhausted every time to achieve the effect. The interval between them should be about one minute. You should be divided into six groups. Second, you should pay attention to strengthening high protein and high fat in your diet. Half an hour after each exercise to 1 hour is the peak of protein intake. Pay attention to eating high-protein food.
I used to have a little fat on my stomach, but I persisted in the gym 1 year. Now my muscles can't be said to be very good, but it still looks obvious and confident. I hope you will learn something.
Each group has one minute of practice time; Take a break every time you practice. Don't rest too long, it will affect muscle growth and fail to achieve the purpose of fitness. At the same time, muscles can't be displayed. Many people have no muscles for a long time because of the long rest time. I hope you can learn from it.