But muscle lines are not made in a few days, which requires perseverance!
About the reasons of fitness exercise, related knowledge about fitness exercise. ■ Chest bodybuilding
Traction exercise: take a standing or sitting position, put your arms on the inside of your body, slowly lift them to the sides to reach the height between your head and shoulders, and then slowly lift them forward until your arms are about to touch; Then the arms are separated, recovered and the muscles relaxed. Repeat this for 5-8 times.
Stand backwards: Sit in a chair with your arms on both sides of the chair. Lean back, shift your weight to your arms, straighten your legs at the same time, tighten your hips to your hips, hold your head up and hold your chest up, and make your body in a straight line for 5 seconds. Pay attention to natural breathing and keep your arms and body straight.
Chest movement: Kneel and stand, arms droop naturally. Move your upper body backward, sit your hips on your heels and exhale at the same time. Bend your arms flat on your chest, with your hands facing each other, and your fingers touching your chest, including your chest, and bow your head. Then the center of gravity moves forward, the hips are straight, the upper body stands up, and at the same time, the arms and shoulders are bent (palms and fingers are open), and the head is raised. Repeat this action.
Prone movement: Push down, with feet shoulder-width apart. Press your upper body down, bend your arms to your side so that your upper arm is parallel to the ground, then inhale, straighten your elbow, hold your head high, return to your ready posture, and exhale. Try to repeat it several times at a time.
Supine exercise: Lie on your back on the bed or bench, hold dumbbells with both hands, stretch your arms horizontally, straighten your arms by the contraction force of pectoral muscles, and then relax and recover, repeating for 2O-3O times per minute.
Exercise in bed: Lie on the bed, stretch your chest out of the bed, then lift your upper body and do "paddling" with your hands alternately. 10- 15 times per minute.
■ Abdominal bodybuilding
Sit-ups: mainly exercise the upper abdominal muscles. Slowly lift the upper body, abdomen, head as close as possible to the knee, back contact plate when leaning back. For people with a sports foundation, it is best to do it on the inclined plate and abdominal muscle frame, which can fully lean back and increase the difficulty of abdomen.
Lifting legs and abdomen: mainly to develop lower abdominal muscles. Lie on your back, straighten your legs and raise them as high as possible. Then slowly put it down and repeat it many times. Bend your knees and do the same action, and the effect is better.
Bend your knees: focus on exercising abdominal muscles. Sit with your knees straight, lean back and forth to keep your body balanced, then bend your knees and abdomen so that your abdominal muscles can flex as much as possible. You can never touch the ground with your feet in practice.
Touch your toes alternately: lie flat, keep your feet straight and put your hands at your sides. Raise your body, lift your left leg at the same time, and touch your left toe with your right hand; Restore the original state, then lift the upper body, lift the right leg at the same time, and touch the right toe with your left hand. Do it a few times more.
Waist twisting: hold the handle with one hand or pull a certain weight, and do waist twisting and turning exercises in various postures. For example, you can twist l0 turns clockwise and then 10 turns counterclockwise. Finally, bend back and forth, left and right five times. Can exercise the external oblique muscles and waist muscles.
■ Hip bodybuilding
Leg lifting in prone position: in prone position, your arms are bent, your forearms are supported on the ground, your forearms are parallel to your shoulders, and your palms are down. Keep your upper body still, straighten your left leg and try to lift it and stretch your toes. Then the left leg falls down to restore, and then the left leg is lifted up to restore. Breathe naturally, the higher your feet, the better.
Squat action: Stand upright with legs apart, feet shoulder width apart, heels flush with the ground, back naturally straight, waist muscles relaxed, head naturally raised, facing straight ahead, hips gradually sinking, in a squat posture until thighs are parallel to the ground. Then stand up and repeat several times in a row.
Lunge: Legs together, back straight, muscles relaxed, one foot forward, shoulder width apart, knees bent backward in a forward posture, legs vertical, and the knee angle below 90 degrees is appropriate. The left and right legs are exchanged and repeated several times in a row.
Lifting action: Lie sideways on the bed or carpet, naturally bend your legs, lift your knees to your chest in an arched posture, lift your thighs to keep bending, then lean sideways and repeat the above actions.
Climbing: Climbing stairs is a good exercise to exercise your hip muscles. When climbing a mountain, the bend between your knees should not exceed 90 degrees. If you do rock climbing indoors with fitness equipment, don't do it too fast. At the same time, keep your back straight and relax your muscles.
You can choose 2-3 methods to do the above training at a time, and each method should be repeated more than 15 times. The key point is not to move too fast during training, but to maintain an appropriate rhythm.