1. Go to the gym. If you don't have time to go, don't consider it.

It doesn't matter if you don't go to the gym.

Before speaking, a scientific diet and high-intensity exercise are the kingways to increase 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!

Talk about training first.

You don't have to get up early to exercise every day, but you can exercise at any time in order to exercise your muscles, 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 between shoulders and double ribs. When the big arm is at 90 degrees to the water, hold your head up, chest up and abdomen in. Mainly practice the middle part and external measurement of chest muscles. According to your situation, do 3-4 groups first, and it is best to do 8- 12 rest between groups for no more than 30 seconds, and practice until three heads at the same time.

2. Push-ups with feet off the ground: Lift your feet off the ground to the same height as the bed and sofa =

The hand is still the same as the basic push-ups, mainly practicing the chest muscles, and the number of times of practicing the three heads and the front shoulders is the same as above.

3. Bend your arms on the bench: find two benches, put your hands on them with a slightly wider spacing, and put your shoulders and feet on the bed or bench = doing up-and-down exercise is mainly to practice the lower part of the pectoral muscle, and at the same time practice the triceps brachii and the front shoulder, which is very useful. The number of times is the same as above.

4. Tu distance push-ups: The practice is the same as ordinary push-ups, but the position of the hand is different. Put your hands together in the middle of your chest. Mainly exercise the chest muscles, and at the same time practice the number of triceps brachii, 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 tight and close to 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 wide, and both feet can be lifted and straightened. When the chin is over the bar or close to the bar, this pull-up is very difficult. You'd better have someone to help you if possible. 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 the beginning, only do three groups, and try your best to limit each group.

7. ordinary pull-ups: the grip is the same width as the shoulder grip, as above. You can't do it. The VIP pushes you behind and helps you with the same strength. The limit of each group is mainly to practice the thickness of the back, but also to practice the forearm and humerus.

8. reverse grip pull-ups: the grip is the same width as the shoulder reverse grip, which is simpler, but not enough. It is best to have the help of three groups. 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 practicing the trapezius muscle before and after the deltoid muscle (that is, the shoulder), and also practicing the upper part of the triceps brachii.

10. Abdominal reduction and leg lifting: lie flat on the ground or grab something like a head behind the bed hand to fix your body, then put your legs together, gather your lower abdomen upwards and slowly lift it over 90 degrees, and then slowly put it down with the control of abdominal muscles. Pay attention to this thing Must not be fast or slow! But not too slowly. Do three groups of average 10 second. Each group has 10- 15 exercises mainly aimed at the lower abdomen.

1 1. Sit-ups: It is best to put your legs on the bed. When you are lying under the bed, someone should hold your legs and put your hands on your temples. When you put them down, be careful not to put your back on the floor and divide them in half.

This is the basic action. You can practice four days a week.

For example, practice 3 on a week 1 2, practice 6 on 4/5, and rest every day.

Week 1 you'd better choose 1 268 1 practice.

Choose 3 4 5 7 10 for practice on Tuesday.

No.9 action is not practiced for the time being.

Thursday 1 practice.

Practice on Friday and Tuesday

If you feel that you can't practice any more, you can choose to practice 2-3 movements every day in the previous week, but each group must do at least 6 movements. If you don't feel tired doing three groups, do four groups, and rest for three minutes between each action! 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 according to your actual situation.

About diet:

Adhere to the system of eating less and eating more meals. Eat five meals a day, for example, breakfast at 7 o'clock, 10 eat something like bread and soy milk, and then 1 have lunch. Eat something simple at 4 o'clock. After 5-6 o'clock, it's best to have a cup of skim milk and a piece of bread, and then eat more meat at 8 o'clock for dinner and eat less food with high oil and fat. You don't have to eat rice at all.

Eat early! ! ! 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.

In addition to exercise and diet, it is enough sleep. It is best not to sleep more than 12! ! !

Get the supplement of exercise, intensive diet and sleep recovery! ! ! Then it's hard for you to grow muscles! ! ! After 3-4 months, your plan will fail. Now you can ask questions.

Pay attention to exercise and good life rules and diet is king! ! ! Start (a disease)