1, leg press
Leg press is a very common way to keep fit, while leg press is a sport that does not need specific space and venue. Is to sit on the floor or bed, straighten your legs, and then press your upper body to your legs. This can thin legs and shape.
Step 2 push-ups
Push-ups are also a very effective and convenient fitness exercise. Push-ups don't need special venues and spaces. Doing push-ups can shape abdominal muscles and exercise arm strength, which is a good choice for some men who want to exercise muscles.
Step 3 sit-ups
Sit-ups can not only exercise the waist strength, but also exercise the muscles of all parts of the body to a great extent and accelerate the burning of fat. They are also a very suitable fitness method at home.
4. Yoga
Yoga action: straighten your legs at the back of your legs, sit on the mat, lie on your back and stand upright, inhale, and put your hands over your head; Exhale, the arm will drive the body forward and down, straighten your knees, let your eyes look in the direction of your toes, keep your abdomen as close as possible to your thighs, and keep abdominal breathing for 3 times. When inhaling, the upper body recovers; Exhale and relax your hands downward.
Stretch the whole back to improve the strength and elasticity of the spine. At the same time, stretching the muscles of shoulders, arms and legs and tightening thighs and abdomen can strengthen the digestive system and respiratory system. This action can not only exercise the body, but also relax the body and mind, relieve fatigue and adjust the mental state.
Question 2: How to exercise at home? The most earthy method is push-ups ~ ~ Generally, I can do 3 sets of push-ups at home at night! No more than 20 in a group!
20 at both ends, 3 groups in one group! Don't get stronger just because you haven't adapted.
Slowly, it can be increased at a rate of 5! From both ends, are you lying on the mat or on the bed! Legs up. Lift your upper body, too! Reach your feet with your hands)
This action can fully * * * abdominal muscles! Do a few will feel sour!
Then you can jump high and touch the heights, which is very useful ~ it can enhance the bounce.
You can grow taller.
Or you can exercise your heart and lungs and try to put your head in a basin full of water. '
Hold on until you can't hold on ~ This is the best way to test your endurance ~
If you insist on doing this, it will have a good effect within one month!
Question 3: How to exercise at home every day? When you have nothing to do, you can clench your fist hard and then loosen it, and the number of times is more, 50 groups, 10 group every day, which can enhance the strength of your forearm. Then do push-ups and squats in turn, with ten push-ups in each group and twenty squats in each group, making five groups. After that, you can have a good rest, eat well and sleep well. The next day, you only need to do sit-ups, forty in each group and five in each group. When you are more relaxed, you can add more groups or do weight-bearing exercises by yourself. I wish you success in fitness. It is difficult to type on a mobile phone, so use it.
Question 4: How to exercise in daily life at home? The scientific method of exercising muscles should be focused and targeted: after two to three months of exercise, thin people will obviously enhance their physical strength and be more energetic than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious.
Under normal circumstances, practice your movements once a month and a half to two months. In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.
3, a reasonable diet: only the energy intake is greater than the energy consumed, people can become fat. Therefore, the diet of thin people must be reasonable and diverse, and not partial eclipse. Usually in addition to eating meat rich in animal protein,
Besides eggs and poultry, you should also eat more soy products, red beans, lilies, vegetables and fruits. As long as the diet is nutritious and conducive to digestion and absorption, coupled with proper bodybuilding exercise, it will become full in a short time.
4. Firm confidence and perseverance: If a thin man wants to make his body strong and plump, it can't be done in a day or two, or a month or two, and he wants to eat a fat man at a time of heat &; quot； The practice method is not good, because the practice method is wrong, the effect is not obvious and it is not good to lose confidence. Only by strengthening the confidence to win and the preparation for hardship, and actively carrying out scientific, planned and persistent exercise with high emotions, can we achieve final success.
Correct exercise+adequate rest+reasonable diet = muscle growth! ! ! !
Correct practice:
Chest: a: (middle part of lateral abdomen, inferior sulcus, middle sulcus)
1. bench press (barbell wide grip, dumbbell)
2. Sleeping birds (dumbbells or tensioners)
3. Flexion and extension of arms (slightly wider grip)
4. Push-ups (slightly wider grip, feet and hands at the same height)
5. The heavy hammer tensioner clamps the chest
6. Sitting posture equipment chair clip chest
B: (middle groove, middle and lower part of outer stirrup wing, lower edge groove)
1. Flexion and extension of parallel bars (middle grip)
2. Sleeping birds (dumbbells or tensioners)
3. Recumbent push (medium grip)
4. Push-ups (middle grip, hands and feet at the same height)
C: (inferior sulcus, lower part of lateral abdomen)
1. Down-sloping bench press
2. Birds that lean downward
3. Push-ups (middle grip, the height of the hand is lower than the position of the foot)
4. Recumbent push (medium grip)
Back: A: Sit in front of your neck.
B: Pull down the back of your neck when you sit.
C: Dumbbell vertical stroke.
D: stand at attention, grab it and pull it up.
E: The front of the neck is wide and the pull-ups are upward.
F: Sitting posture, hand holding and horizontal pulling.
G: push-ups
H: pull hard
Shoulder: A: Push straight.
B: Sit behind your neck.
C: dumbbell front flat lift
D: dumbbell side lift
E: Ring the bell and shrug.
F: Dumbbells bend over birds.
Arm 2: a: barbell bending
B: Sitting posture, with arms leaning back and hands raised back.
C: standing dumbbell hammer lift
D: Sit on dumbbells and bend alternately.
E: Stand-up stretcher with one-arm back grip bending
F: Sit down and bend over.
Brachial 3: A: Standing posture, arms bent on chest, elbows pressed down.
B: supine back support
C: Sit on your back, bend your arms and pull up.
D: flexion and extension of the neck and back arm of one arm when sitting.
E: narrow grip and push
F: flexion and extension of prone arm
Leg: A: Squat behind your neck.
B: Recumbent load-bearing leg lifts
C: bend your legs
D: leg stretching
Einstein: Go through it.
F: Sit with your heels up.
Question 5: How do you exercise at home? The most earthy method is push-ups ~ ~ Generally, you can do 3 groups of push-ups at home at night! No more than 20 in a group!
20 at both ends, 3 groups in one group! Don't get stronger just because you haven't adapted.
Slowly, it can be increased at a rate of 5! From both ends, are you lying on the mat or on the bed! Legs up. Lift your upper body, too! Reach your feet with your hands)
This action can fully * * * abdominal muscles! Do a few will feel sour!
Then you can jump high and touch the heights, which is very useful ~ it can enhance the bounce.
You can grow taller.
Or you can exercise your heart and lungs and try to put your head in a basin full of water. '
Hold on until you can't hold on ~ This is the best way to test your endurance ~
If you insist on doing this, it will have a good effect within one month!
Question 6: How to exercise at home? Do push-ups, you can practice pectoralis major and triceps brachii, trapezius and deltoid;
Sit-ups can practice abdominal muscles;
Squat, you can practice thigh muscles; Lifting the heel (lifting his body up with his toes) can practice calf muscles;
Playing dumbbells properly can train upper body muscles.
Question 7: What exercise is better at home? Buy dumbbells to do it. There is a very effective way to do push-ups, that is, first do 50, rest for 1 2 minutes, then do 40, rest for 1 2 minutes, and then do 30 until 10. If it doesn't work after doing this, sit-ups can do weight-bearing sit-ups with good results, or do sit-ups on the feet and head.
Question 8: How to exercise at home? It depends. Where do you want to practice? Different parts of the muscle have different methods. Even if you do push-ups, you can distinguish the width from the width. You can practice your chest muscles at a wide distance and your biceps at a narrow distance, but always if you have the financial ability. ...
Question 9: What are the ways to exercise at home? Push-ups strengthen the chest muscles.
This action is mainly to exercise pectoralis major. In the living room or dining area at home, find two single stools, one on the left and the other on the right. Just lie on the table with your hands supported. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.
Sitting posture with belly in and legs up.
This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs. In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.
Biceps lifts healthy hands.
This action mainly exercises the hand. Just sit on a stool at home. It's very simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.
Hold the wall and squat for healthy legs.
You need to choose a wall at home and squat down slowly with the strength of your legs. It is best to hold a small object in your hand, so that you can exercise your legs when you squat, and you can also eliminate excess fat in your legs and make your legs look better. 15 group, do three groups.
Bend over, row a boat and exercise your back.
This action is mainly to exercise the back, not to mention increasing strength, but also to reduce back fat and modify back lines. Standing in an open space at home, holding two unopened bottles of mineral water, knees slightly bent, back bent, chest out, relying on the strength of the back, lift the mineral water up with your hands and take back your shoulders at the same time. 12 group, do three groups.
Push-ups enhance waist strength
This action mainly exercises the waist. At home, lie prone on the bed, put your head in your hands, and then rely on the strength of your waist to get up. Strengthen the waist strength, 15 in one group and do three groups.
Push-ups strengthen chest muscles
This action is mainly to exercise pectoralis major. In the living room or dining area at home, find two single stools, one on the left and the other on the right. Just lie on the table with your hands supported. 12 is one group and needs three groups. Remember to tuck in your abdomen and hold out your chest when doing push-ups, and try to stretch your chest to make your chest muscles full and stylish. In addition, this action also has the function of correcting hunchback.
Sitting posture with belly in and legs up.
This action is mainly to exercise the abdomen, put a stool on the open space at home, sit on it, lift your legs by the strength of your abdomen and cross your legs. In order to reduce the excess fat in the abdomen and make the abdominal muscles firm and perfect. Lift 15 times each time, and do three groups with a short rest, but not too long.
Biceps lifts healthy hands.
This action mainly exercises the hand. Just sit on a stool at home. It's very simple. Use two unopened mineral water bottles to make dumbbells and lift them in parallel, but remember to keep the upper arm close to the trunk when doing it, and fix and contract the biceps brachii with the strength of the biceps brachii to increase the strength of the hands. 15 group, do three groups.
Hold the wall and squat for healthy legs.
You need to choose a wall at home and squat down slowly with the strength of your legs. It is best to hold a small object in your hand, so that you can exercise your legs when you squat, and you can also eliminate excess fat in your legs and make your legs look better. 15 group, do three groups.
Bend over, row a boat and exercise your back.
This action is mainly to exercise the back, not to mention increasing strength, but also to reduce back fat and modify back lines. Standing in an open space at home, holding two unopened bottles of mineral water, knees slightly bent, back bent, chest out, relying on the strength of the back, lift the mineral water up with your hands and take back your shoulders at the same time. 12 group, do three groups.
Push-ups enhance waist strength
This action mainly exercises the waist. At home, lie prone on the bed, put your head in your hands, and then rely on the strength of your waist to get up. Strengthen the waist strength, 15 in one group and do three groups. ...& gt& gt
Question 10: How to do aerobic exercise at home in the morning and exercise cardiopulmonary function, so as to lay a good foundation for future muscle and strength growth.
Aerobic exercise I hope you can exercise by riding a bike and running on the road.
On Monday, wrist, neck, elbow, waist, knee and ankle, full body exercise, 10 minutes.
Exercise site: Three groups of chest flat push-ups, each group must reach the limit and must be standard. You can use your hands and feet to increase the range and difficulty in the future. Legs, squat without weight, or jump in place-every group is 2-5 minutes apart. Finally, relax muscles, pat and shake, and exercise sore muscles.
On Tuesday, abdominal muscles were supine in three groups and arms were flexed and extended in three groups.
I strained my leg ligament and waist ligament on Wednesday. You should be able to do it.
On Thursday, there were 3 groups of biceps-dumbbell arm flexion and extension, and 3 groups of deltoid-dumbbell side lift.
When you play ball or run on Friday and Saturday, you can also practice trapezius muscles repeatedly, shrug your shoulders and engage in three groups, or bend your forearm and practice your forearm muscles. After these things start training, you can increase the number of times, load and increase the number of groups.
Be sure to remember to move before practice, relax after practice, move smoothly, but also practice explosiveness. Remember to wear gloves. Protective gear is generally not needed unless you need to squat with weight in the future. I don't know if you are satisfied.