There are two ways to exercise your muscles. First, go to the gym. If you don't have time, don't think about it. Second, it doesn't matter if you don't go to the gym. Go by yourself. Before speaking, a scientific diet and high-intensity exercise are the kings of muscle and strength! ! ! If you start practicing, you won't need too much hard training after the pain period. Remember to turn your body around at first! Let's talk about training first. You don't have to get up early every day to exercise your muscles. You can exercise at any time, but it's best to exercise at 5-7 pm, because this is the time when your blood sugar is the highest in a day. Practice basic movements: 1. Basic push-ups: The distance between hands is the same as the width of shoulders and ribs. When you dive into the liquid at 90 degrees, hold your head up and chest out. Mainly practice the middle part and external measurement of chest muscles. According to your situation, do 3-4 groups first. The rest time between 8- 12 groups should not exceed 30 seconds, and the three-headed humerus should be practiced at the same time. 2. Push-ups with feet off the ground: for example, bed and sofa = hands are still the same as basic push-ups. Work on the pectoral muscles, and at the same time work on the triceps and the front shoulder group. 3. Bend the bench: No parallel bars. Find two benches, put your hands on them, and the distance between them and the shoulders and feet on the bed or bench is slightly wider = doing up-and-down exercise is mainly to practice the lower part of the pectoral muscle until you reach the three heads and the front shoulder of the humerus at the same time. The number of times is the same as above. 4. Tu push-ups: The practice is the same as ordinary push-ups, except that the hands are placed in different seats, the hands are close together, and the palms are placed in the middle of the chest. The main exercise is to measure the muscles in the chest, and at the same time, the number of times to practice the humeral three-head group is the same as above. 5. Tight-arm push-ups: This kind of push-ups is the same as ordinary push-ups, except that the arms are not perpendicular to the liquid, but tightly clamped near the body. You can also practice chest circumference measurement and internal measurement mainly to the third humeral head. The number of groups is the same as above. 6. wide grip pull-ups: the grip distance and shoulders are very wide. When your feet are straight, you can put your chin above or near the bar. This pull-up is difficult. You'd better have someone help you if you can. You can't make a few at first, but you will find that you have made one more than last time. In addition, if there is no horizontal bar where you live, you can do the same. This action is very effective, mainly to practice your back muscles and the width of your back! You can also practice the difficulty of forearm and humerus. At first, you can only do three groups, and each group will try its best to achieve the limit. 7. ordinary pull-ups: the grip is the same width as the shoulder grip, not the same as above. The VIP will push you behind and help you. The same is true of the three groups, each group mainly achieves the limit by practicing the thickness of forearm and humerus. 8. Back grip pull-ups: the grip is the same width as the shoulder grip, slightly upward. Simple, but not enough. Somebody better help you. The limit of each group is mainly to practice the second forearm and also to practice the back. 9. Inverted support: Inverted legs move up and down against the wall! This exercise is extremely dangerous for beginners, but the effect is very good! Therefore, it is recommended that you do it after you have a certain foundation. It is best for someone to hold your feet for protection! Mainly the trapezius muscle before and after practicing deltoid muscle (that is, shoulder). You can also practice the upper front of triceps brachii 10. Abdominal tuck and leg lift: Lie flat on the ground or on the bed, with your hands like your head, grab something to fix your body, then put your legs together, tuck your abdomen up and slowly lift it over 90 degrees, and then slowly put it down with the control of your abdominal muscles. Pay attention to this thing But not too slow. Do an average of one 10 second. Each group is 65,438+00-65,438+05. Three groups mainly exercise the lower abdomen 65,438+065,438+0. Sit-ups: It is best to put your legs under the bed and then put your hands on your temples. Don't put your back on the floor when you put them down. Just put them in half. You can practice for a week. Come to practice every day, such as Saturday 1 2, 4 rest, 5 practice, 6 rest day week 1 you'd better choose 1 268 1 Tuesday, and choose 3 4 5 7 10 to practice the 9th movement. No practice on Thursday, practice on Friday and practice on Tuesday. If you can't stand it, you can choose 2-3 movements the day before, but each group should do at least 6. Can't exceed! You don't have to practice one part every day, twice a week! Too much practice is useless! In short, choose the intensity of your diet according to your actual situation: stick to the system of eating less and more meals every day, such as eating breakfast at 7 o'clock, eating bread and soy milk at 10, then eating lunch at 1 0, eating something simple at 4 o'clock, and after 5-6 o'clock exercise, it is best to have a cup of skim milk, eat a piece of bread and have dinner at 8 o'clock. Pay attention to eat more meat and eat less food with high oil and fat. You didn't! ! For example, you can eat 2 steamed buns+a cup of soybean milk +2 eggs+some meat+it is best to eat an adult vitamin tablet, which is not expensive. Yangshengtang for 2 months as long as 48 yuan is not bad.