● 1 minute Thigh is thin. Stand at attention with your whole thighs and your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it. ● The inner side of the thin thigh starts from the standing posture at attention, with the right foot moving forward and the knees slightly bent. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At first, I did it 1O times every second, but later I got used to it and the speed increased. ● Stand at attention outside the inner thigh. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At first, the goal is to do it five times in 1O seconds, and then accelerate after getting used to it ● stovepipe: reduce the leg in bed 1, put the pillow in the middle of the calf and sit by the bed, with the big calf and the calf at a 90-degree angle. Slowly lift the calf, hold this position for about three seconds, then put it down and repeat the action ten to fifteen times. 2. Lie on the bed and straighten your legs. When one foot moves, one foot straightens out. Do it twenty to thirty times in turn until the calf feels tired. 3. Lie flat on the bed, put your hands behind your waist, lift your legs up, and kick your feet in the air for about 30 minutes to rest! 4. Lie on your back, look straight at the ceiling, don't bend your knees, put your legs together and cling to your chest, then lift it up, close it again, and repeat this action 15 times. If you persist in this way, the fat on your legs will disappear unconsciously. Q: 1, not strong enough 2, I want the whole body! Answer: Here I introduce a muscle exercise method without equipment to my friends. When you don't have barbells, dumbbells and other equipment at hand, and you lack substitutes such as bricks and stones, but you still want to practice muscles, you can use static exercise. The developed muscle method introduced earlier belongs to dynamic exercise, that is, during the exercise, the muscles contract and relax alternately, and the limbs move in space. Static exercise is characterized by tense and hard muscles, but the limbs are still. Static exercise can mobilize more muscle fibers, so it has a good effect on enhancing absolute strength. Before static exercise, generally take a deep breath first, and exhale slowly during practice. The following is a static exercise method without instruments. 1. The neck (1) opens naturally, with fingers crossed behind the head. Press the head forward and down smoothly, giving the neck proper resistance to prevent the hand from pressing the head down. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax. When you practice, you should hold your chest and abdomen, not bow your waist. (2) Put your right hand on the right side of your head, press your head to the left, and apply appropriate resistance to your neck to prevent your hand from pressing your head to the left. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax. Practice in another direction. When practicing, the upper body should stand upright and not lean to one side. 2. Chest (1) push-ups are dynamic exercises. Here is a static push-up. Do push-ups When the body descends to the point where the chest will touch the ground, the pectoralis major muscles will be extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. (2) Stand facing the wall and raise your arms horizontally in front of you, so that your fingertips will touch the wall but not the wall. The whole body is straight, the upper body leans forward, the palms are attached to the wall, and the fingertips are facing up. Bend your elbow, the upper arm and forearm form a 90-degree angle, and the upper body is forced close to the wall. Keep your arms bent to support your upper body, so as not to lean against the wall and make your pectoralis major extremely tense. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. 3. Open the door with your shoulders, stand in the door frame, hang your arms, clench your fists, and face forward with your hands. Then his arms were separated to both sides, and he pressed the door frame with his fist, as if to open the door frame. The deltoid muscle is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. 4. Stand or sit with your back, hands akimbo, latissimus dorsi taut, open to both sides, keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. 5. Sit in front of the table with your arms (1), hold the lower edge of the table with both hands, and the upper arm and forearm form a 90-degree angle, as if to support the table. The biceps brachii is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. (2) Stand upright, naturally hang your arms at your sides, relax your fists with your hands clenched, and put your hands back. Raise your arms straight up to your back, and your upper body can lean forward slightly. Raise your arm until you can't lift it any more. Triceps brachii is very tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. (3) Standing or sitting, arms drooping, fists clenched with hands facing back. Try to bend your wrist and tighten your forearm muscles. Hold this static posture for 8 ~ 10 seconds or a little longer. Then relax. 6. The abdomen (1) is supine, the ankle is fixed, the upper body sits up, the angle between the upper body and the lower limbs is greater than 90 degrees, and the rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. (2) Lying on your back, the lower limbs and upper body are inclined into a V shape at the same time, and the rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax. 7. Squat your legs half (1), keep your thighs horizontal, keep your upper body perpendicular to the ground as far as possible, cross your arms on your chest, and keep your quadriceps extremely tight. Hold this position for 8 ~ 10 seconds or a little longer, and then relax. (2) Sitting posture, with toes on the ground, heels as high as possible, and triceps brachii of calf extremely tight. Keep this posture for 8 ~ 10 seconds or a little longer, and then relax 14. If there is anything you don't understand: heavy weight, low frequency, multiple groups, long displacement, slow speed, high density, consistent mindfulness, peak contraction and constant tension. 1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass. 2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. Set aside 60 ~ 90 minutes to concentrate on a certain part, and do 8 ~ 10 groups for each movement to fully stimulate the muscles, and the longer the muscles recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance. 3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise. 4. Slow speed: slowly lifting and then slowly lowering will stimulate the muscles deeper. Especially when putting down the dumbbell, we should control the speed and do concession exercises, which can fully stimulate the muscles. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles. 5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. To increase muscle mass rapidly, it is necessary to take less rest and stimulate muscles more. "Multi-group number" is also based on "high density". When you exercise, you should concentrate on training like a war, and don't think about anything else. 6. Consistency of ideas and actions: The work of muscles is dominated by nerves. If you concentrate, you can mobilize more muscle fibers to participate in the work. When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting. 7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action. My method is to count 1 ~ 6 when you feel the most tense muscles, and then put it down. 8. Constant tension: Keep the muscles tense throughout the group, and don't let them relax at the beginning or end of the action (not in a "locked" state), always reaching complete exhaustion. 9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition. 10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups. 1 1. Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes. 12. Rest for 48 hours: Rest for 48 ~ 72 hours after local muscle training.