Strengthen muscle exercise. Different exercises are suitable for different times. During exercise, we should also pay attention to replenish water. Moderate exercise can make us full of enthusiasm for life. Aerobic exercise can increase the oxygen content in our brain. What are the benefits of strengthening muscle exercise?

Strengthen muscle exercise 1 boys lose weight exercise;

First of all, aerobic exercise 1, running: 3000 meters per day should not be less than this number, and the speed should be reasonably fast, but it must be within your tolerance. You can slow down first and then gradually strengthen, or the distance is longer or the speed is faster. (Generally, it is necessary to ensure that the time is more than 30 minutes, because it is fat that starts to be consumed after 20 minutes. It is recommended that the landlord drink a small amount of water after running and during running, and must not drink a lot of water. You can't take a shower and blow the fan immediately after running. Besides running, skipping rope, climbing tall buildings and cycling are also good aerobic exercises. Aerobic exercise can improve a person's physical fitness and lay the foundation for other intensity exercises.

Abdominal exercise is essential every day, and abdominal muscles belong to the core muscle group. You can practice the whole core muscle group in the following ways.

1. Front board posture: Push-up posture, with both arms on the ground, elbows bent, right under the arms, forearms loaded, body in a straight line from shoulders to ankles, core muscles supported, abdominal muscles taut, keep posture for 30 seconds, or extend it appropriately, and take a deep breath at the same time (holding time can be accumulated to 30 seconds slowly, but you can continue to do it after resting for 5 seconds).

2, side flat: one hand on the ground, the other hand on the waist, tighten the core muscle group, abdominal muscle contraction, lift the hips, the body is in a straight line, take a deep breath during the action, but also adhere to the same time as above, two hands take turns.

3, sit-ups: you can effectively exercise abdominal muscles, but constantly bending the lower back will cause spinal problems, which can be moderate. It is best to roll your abdomen, that is, do not lie down completely in sit-ups, support yourself by abdominal strength, and then get up. 20~30 groups, rest for 40 seconds, then continue, strive for more than 3 groups, usually until you feel that your abdominal muscles are too tight to stand, and stop when you feel tired. You can borrow the power of your hand at first.

After learning about boys' weight-loss exercises, boys can lose weight according to the above methods, but boys should stick to these methods, which will be of great help to achieve good weight-loss results. Moreover, in the process of losing weight, boys should adjust their emotions, and emotional instability will also affect the weight loss effect.

Strengthening muscle exercise 2 How to exercise muscles quickly

1, barbell squat

Squat is the basic action. First of all, you have to master empty-handed squats. When you master the essentials of squat, plus barbell doing weight-bearing squat, you can stimulate the muscles of the lower body, activate the thigh muscles and hip muscles, and drive the development of calf muscles and waist and abdomen muscles.

This action can effectively help you tighten the core and make your lower body more stable and powerful. However, it should be noted that the knees should not be buckled, the knees and toes are in the same direction, and the knees can exceed the toes.

Step 2 bend over and row

This action can effectively exercise the muscles of the back, legs, waist and abdomen, so that many parts of your body can be exercised. Note that when doing the action, the back should be straight, bend your knees to complete this action, keep your arms close to your sides, tighten your abdominal core, and pay attention to feel the stress on your back.

3, bench press

This action is the golden action to exercise the upper body, which can effectively exercise your arm muscles and chest muscles. The action of bench press is divided into many levels, such as upward oblique bench press and recumbent bench press. And it can also be divided into wide distance and narrow distance according to the distance held by barbell.

4. Goat stands up

This action can effectively exercise your waist and abdomen muscles, back muscles and leg muscles. In the process of exercise, pay attention to straighten your back and tighten your core muscles. This action looks simple, but it is easy to hurt your body if it is not standard. You should feel the strength of your waist and abdomen muscles during exercise.

Step 5 pull-ups

This action may be difficult for many beginners. It's a little difficult for boys to complete 10, and it's even difficult for girls to complete one. But this action can exercise our arm muscles, back muscles, shape core muscle groups, and make your upper body muscles develop more harmoniously.