How to exercise the upper body? Please give me a plan. There is an additional point

1. Aerobic training plan: cardiopulmonary training running.

2 times a week, 20-30 minutes each time, 3-5 km 2: Strength training plan: (the intensity is mastered according to your own situation) 1Jump rope to warm up for 10 minutes.

2.Stretch and stretch.

3.Dumbbell exercises 7 times a week.

4.(times) refers to the amount you can barely accomplish! Day 1 Leg Training Day (High Intensity Leg Training, Good for Hormone Secretion) Dumbbell Squat 10-15RM (times) x3 sets.

Dumbbell straight leg deadlift 10-15rm

Dumbbell scissor squat 10-15rm

Chest training the next day.

Dumbbell chest press 10-12rm (times) x3

Dumbbell wide chest 10-12rm

Dumbbell Bird 10-12rm

Back training on the third day.

Dumbbell Single-Arm Row: 8-12rm (times) x3 Dumbbell Leg Curl Deadlift: 8-10rm

Dumbbell bent row: 8-12rm

Day 4 Shoulder training day.

Seated dumbbell press 10-12rm (times) x3 standing dumbbell side press 10-12rm

Standing dumbbell rowing 10-12rm

Day 5: 2 training days.

Seated dumbbell alternate curl 8-12rm (times) x3 dumbbell hammer curl 8-12rm

Externally rotated dumbbell curl 8-12rm

Day 6 3 training day.

Single Arm Dumbbell Neck Rear Arm Flexion and Extension 8-12rm (times) x3 Dumbbell Bent Arm Flexion and Extension 8-12RM

Narrow grip push-ups 10-15rm

Day 7 Abdominal Training Day.

Sit-ups 15-20RM (times) x3

Supine leg press 15-20rm

Twist sit-ups 12-15rm

12-15rm from both ends

The above is for reference only, you should adjust it according to your own situation when training) and pay attention to diet and rest!

The upper body muscles are divided into three major aspects:

Chest, shoulders, back Chest: Bench press (flat, up, down) Supine Bird These are the main ones After these exercises, you can also use some chest clamping instruments to sculpt it

Shoulder: Toe-in: Barbell neck raise.

Middle beam: barbell neck back lift, front flat lift.

Toe-back: Leaning over the bird.

Traezius: barbells, dumbbells shrug.

Others: Barbell lifts and other coordination exercises.

Back: Broad back: Wide grip pull-ups, pull-down of apparatus, lean-over rowing, Seated rowing, etc., ......Lower back: deadlift.

Arm exercises can be done on a separate day or on the same day as the shoulders as needed: barbell, dumbbell curls, backhand barbells, dumbbell curls.

Three-headed: narrow-grip bench press Downward pressure of the machine Dumbbells can also be practiced I forgot what it was called, the forearm: barbell (dumbbell) forehand (backhand) wrist curl.

The above exercises, each large muscle needs to be practiced day by day, and the movements are selected according to the emphasis).

First of all, the brother is going to give you a dismount. Your idea is completely incorrect.

Bodybuilding is not as simple as you think, if you really want to build a beautiful muscle, then first change your mindset of quick success, otherwise there is no hope.

If you look at magazines such as Fitness & Beauty and Mr. Bodybuilder, you must first have a correct understanding of bodybuilding.

The 2nd floor is good and is a term specific to some bodybuilding moves. You need to read more magazines or books to understand it.

Do pull-ups, 4 sets of 15 per day, stick to it for a month, there is a significant improvement, after 3 months, increase one set per day, and then your muscles can captivate everyone.

Haha, push-ups, 100 a day, 1 set of 10, a total of 10 sets, with an interval of 30 seconds.

If you are not tired of doing a set.

Gradually increase the amount of your diet and eat more carbohydrates.

1) Try lifting dumbbells, about 60% of the weight limit you can lift, 4 sets of 10-14 reps per day.

2) Push-ups.

3) Replenish protein!

Everyone has a love for beauty, and everyone wants to have a healthy body and a perfect body. Broad shoulders are the standard for a healthy man's body shape, but for a variety of reasons, many young men have narrow shoulders or even slip shoulders. This not only affects the beauty of the body, but also causes a great psychological burden on many young men.

In fact, narrow shoulders can be improved by exercise. By carrying out special training of the shoulder muscles, the shoulder muscles can be enlarged to compensate for the lack of narrow shoulders.

The shoulders of the human body mainly include: deltoid, trapezius, supraspinatus, infraspinatus, teres major, teres minor and other muscles. Among them, the deltoid muscle is divided into three bundles: anterior, middle and posterior, which is the most obvious muscle in the shoulder and plays an important role in the width of the shoulder.

Therefore, a reasonable exercise of the deltoid muscles can quickly and effectively widen your shoulders and improve your body shape. The main exercises to exercise the deltoid muscles are:

1. The straight-arm side-raiser practitioner stands upright, looks ahead, and holds dumbbells with their arms down. To practice, raise your arms up to a horizontal position through your sides. This movement develops mainly deltoid mid-bundle muscles, usually doing 3 4 sets of 8 12 reps each.

When practicing, the weight of the dumbbells should be appropriate, so that each group can only do 8 to 12 reps.

2. The preparation for the exercise of straight arm front flat and upward lift is the same as above. When practicing, hold the dumbbell straight arm forward with both hands, and after 2 3 seconds of static exertion, hold the dumbbell straight arm with both hands and raise it up. This exercise is effective in developing the anterior deltoid muscles, usually done in 3 4 sets of 8 12 reps each.

3. The exercise of wide grip neck push can be trained in a standing or sitting position, the practitioner holds the chest up, looks ahead, holds the barbell with both hands, and straightens the barbell from the back of the neck along the occipital part and straightens the arm. This movement can fully develop the anterior, middle and posterior three bundles of the deltoid muscles, usually 6 8 sets of 4 6 reps each.

If you want to make your shoulders wider, as long as you stick to the above exercises, practice 2 or 3 times a week, and after a while, you will definitely get satisfactory results.

Just for reference, I hope you find it useful.

2 March 9 of the 6th year.

There are two types of bodybuilding: aerobic and anaerobic, and if you choose anaerobic and work out like that for a long time, you'll be like a bodybuilder, which of course you don't want. So you want to reduce the amount of anaerobic exercise, dumbbells can and should be exercised, and you need to lift dumbbells flat in multiple directions to work the muscles in different parts. Plus you have to stick to doing pull-ups, push-ups, etc.

When doing pull-ups, you should pay attention to both the forehand and the backhand, so that you can exercise the muscles of different parts. In addition, the upper body looks good mainly on the pectoral muscles, while pull-ups and push-ups can exercise the pectoral muscles, and it is considered that the standard upper body shape for men is an inverted triangle, so you also need to exercise the abdominal muscles and do sit-ups.

It's okay to do this at school, don't be a picky eater, I teach fitness.

At school, you can do pull-ups with your upper back, forearms, and then push-ups, with your waist, abdomen, chest, and back, and then your lower body with one-legged squats.

Don't hold on to the wall or anything, then you can half-squat jump, if you want to increase the strength of your waist, you can stand up and half-squat, that's enough.

Rugby and wrestling should be good options.

There is only one way to do it when I am bored in class, and I have done it before, and the method is; Sitting on a chair with your body leaning back slightly, putting your legs together, and lifting your legs in the direction of your chest with the strength of your abdomen, so that your abdominal muscles feel tense, this is the best way to exercise your abdominal muscles! If you're a boy, you can train your abs, and if you're a girl, you can get rid of fat, which is very useful!

If you are in class, you can try your own muscle confrontation. There are no instruments required, so it's simple and easy. And no one else can say anything, provided that you don't move much.

Chest: push-ups, push-ups.

You don't need a tensioner. Grip sticks. Dumbbell.

You are 1.76 meters and only 59kg, you are really thin, and you don't like to grow meat, there are two points 1: excessive consumption.

2: Eating too little.

The above is just the long meat, but I didn't say whether it was muscle or fat.

I used to be thinner than you, but for more than a year, I have strong flesh all over my body, and many girls like it haha.

Condition your body first, then prescribe a set of reasonable and effective exercise methods, and stick to it consistently, you will reap the rewards. The key is that nutrition, exercise methods, genetics, etc., affect your workout results.

It's okay to do exercise, do push-ups before going to bed at night, and pull springs, don't do it reluctantly just now, as the days go by, it will become easier and easier The most important thing is that you have to keep the three miserable and full!

I went out to work for 3 months, I gained more than 10 pounds (with a moving cargo), and the muscles in my hands were much bigger.

Push-ups, push-ups, as long as you can stick to it, it's fine.

The main thing is to persevere, not only the strength and strength can go up, but the block will also come out, and the figure is great.

500 skipping ropes per day. Every muscle in the upper body is exercised.

Abs are important.

It helps you stay in the air.

First of all, we must change the concept: the leg muscles must be exercised.

Monday: pectoralis major, barbell chest press (4*10), dumbbell chest expansion (4*10) Tuesday: biceps, barbell curl (4*8-12), barbell diagonal curl (4*8-12).

Wednesday: Triple head, supine arm flexion and extension (4*8-12), single arm neck and back arm flexion and extension (4*-12).

Thursday: Closed.

Friday: Latissimus dorsi, pull-ups (pull three sets, do your best), barbell row (3*8-12) Saturday: leg muscles, squats (3*10), leg curls (3*10).

Sunday: Closed.

This is the junior plan.

I hope you get healthier the more you practice.

If you can't go to the gym, change it all to dumbbells.

Personally, I think 14 is a little bit early.

Exercise can be considered starting at age 15.

You can do a flat lying bird on your chest, but be careful not to weigh too much so as not to strain your tissues that are not yet well developed.

For safety reasons, push-ups are a good choice......In this way, push-ups are more suitable for boxing exercises such as air strikes and straight punches. You can start anywhere and without having to touch your capital. The most you can do is buy a book and learn about it.

If you want to rise, don't do tiger push-ups, doing pull-ups is a good choice.

Do push-ups and sit-ups every day. That's what my PE teacher said.

It seems that China will also have a place in fitness in the future, and now the age of fitness is getting younger and younger