The other action is similar to the last one. The last one is to open the elbow. This action is to hold your elbows and stick them to your sides to do push-ups. This action can exercise your triceps brachii and pectoralis major. 8- 12 times as a group, do nine groups every day. Take a break between each group for 40-60 seconds. Not too long and not too short. Remember not to deform the action to ensure the quality of the action. Because as long as the movement is deformed, it means that other muscles are involved in doing work, and the effect of local muscle exercise is not good.
If you are thin and really want to improve your physical fitness, then if you don't have dumbbells, buy a pair as soon as possible, try to choose a bigger one, which is also convenient for disassembly. This is of great help to you.
Abdominal muscles are easier to do, that is, sit-ups. If you have a detachable dumbbell, put your hands behind your head and make it with weight. There is also a better action, which is the way to exercise abdominal muscles in Adidas training camp-lying flat, with the pads high, knees bent, calves parallel to the trunk, thighs vertical to the ground (generally lying flat, I don't know if you can understand), then putting your hands on your shoulders (without crossing), and then touching your knees with your elbows, try it. This action is a little hard, remember, take off and land. This action was uncomfortable at first, but it worked well. Just try it.
But it is not recommended that you exercise such a huge muscle group as abdominal muscles from the beginning, because large muscle groups will consume a lot of calories. If you don't supplement properly or have some obstacles in absorption, it will be counterproductive and make you thinner. You should start with the small muscles. Then try to supplement the calories you eat, and then exercise your abdominal muscles when your body fat has increased and you are no longer thin.
If you have dumbbells, practice the strength of your forearms and arms. With reasonable practice, your muscles will grow rapidly.
Let's start with the forearm muscles.
The brachioradialis muscle, ulnar wrist muscle and a small piece of palmaris longus muscle (the muscle group on the palm side) are mainly used to bend the wrist inward, and pulling the wrist is essential.
To exercise the strength of these muscles, you can put your forearm (palm up) flat on your knee, with your wrist hanging slightly outside your knee, and then hold the dumbbell to keep your forearm still for wrist flexion and extension. Remember not to droop when you put down your wrist, and slowly and consciously control the reduction. The time is controlled at 1 second and one second. There should be no spaces in the middle. Don't use explosive force.
8- 12 times as a group, do nine groups every day. Take a break between each group for 40-60 seconds. Not too long and not too short.
Then the extensor carpi longus radialis, the external bundle of brachioradialis muscle, extensor digitorum longus, extensor digitorum brevis and so on. (mainly the forearm muscles in the direction of the back of the hand) The exercise action is opposite to the last action. Grasp the dumbbell with your palm down and lift your wrist without moving your forearm. Don't use explosive force, start for one second and fall for one second.
8- 12 times as a group, do nine groups every day. Take a break between each group for 40-60 seconds. Not too long and not too short.
There is also the biceps brachii on the big arm, keeping the big arm still, grasping the dumbbell with the palm of your hand upwards, and performing forearm flexion and extension. It takes one second to rise and two seconds to fall. Don't let your arms droop, and reduce your conscious control. Try to keep your body still when applying force. Use only your biceps, don't throw it with your physical strength. You can stand or sit.
8- 12 times as a group, do nine groups every day. Take a break between each group for 40-60 seconds. Not too long and not too short.
Try to eat things with high hemoglobin and high calories when eating and exercising, such as beef with high hemoglobin, chocolate or pork with high calories. Of course, vegetables can't be given up. Drink a bag of milk an hour before and after exercise. If conditions permit. Go to a health care product store to buy protein powder, creatine and muscle-building powder. These will help your muscles grow, and at the same time, you won't lose too much body fat by burning calories.
I wish you an early Arnold!