How to exercise muscles at home, how to eat fat with small bones

A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, I have given a training plan of 5-10 minutes of aerobic warm-up at the beginning, 5-10 minutes of stretching and relaxation at the end, and 40-50 minutes of strength training in between.

Strength training mainly includes: 1) back: pull-ups (pull-ups in front of the neck); 2) Chest:

plank bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder: barbell press (dumbbell press); 5) Arms:

barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses). Training Notes:

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of movements, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and move steadily or slowly. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. The ratio of the three main nutrients should be around 25 20 55. Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice.

Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep: It is best to get 8 hours of sleep every night, and if you have time at noon, you can take another 30 minutes of nap.

By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness! Top 14 tips for building muscle mass:

Heavy weight, low reps, multiple sets, long displacement, slow speed, high density, consistent mental movement, peak contraction, continuous tension, relaxation between sets, more exercise of large muscle groups, protein eating after training, rest for 48 hours, rather light than leave.

** At the same time as muscle gain, if you don't have a gym, you must first run outside for 5 minutes, and then rest for a few minutes to start exercising, arms and chest 3 times a week is enough. Too much, but the body can't bear it. Dumbbells are required for arm training, and barbells and bench presses are required for chest training.

**All are sold. It's best to practice every other day, and you can skip it on Sundays, just run.

As long as you keep running, burn fat and quickly exercise after eating high-protein foods. This is the easiest way to exercise.

You can lose fat and then gain muscle through exercise. Fat and muscle are not mutually convertible.

It is suitable for 6-12rm, and 12-20rm is used at the beginning, rm refers to the weight of the maximum number of times that can be done in a row. For example, 20 catties can be done 10 times, which is 10rm, mainly depending on the number of times this weight can be done continuously, with this number of times. This weight is measured in each part, and this weight should be increased according to the increase in strength, so that the exercise is scientific.

Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12. Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

On the first day, you will work on your pectoral muscles and biceps, on the second day you will work on your legs and triceps, on your third day you will work on your back and shoulders, and on your fourth day you will rest. Practice for four days in a cycle.

Swimming, every muscle in my body can be exercised, and I now have eight-pack abs in my lower abdomen (to be exact, there are only six), and my pectoral muscles are larger than the average woman.

Eat more beef, how to say, in fact, muscle is built on fat! Eat more, and it's best not to train muscles when growing your body.

Fat is fat, muscle, is muscle, exercise, just take the fat away, train the muscles.

Muscle is muscle, fat is fat, fat does not become muscle, some people become muscle after exercising, that is muscle fiber thickening, not fat into muscle.

Day 1: Practice back, bicep, orthorhombic dumbbell rowing five sets, 10 in each group Do pull-ups if you have conditions 3-5 sets Unlimited number of b-headed, one-handed curls in five sets, 10 in each group, stay for 1 second after each contraction. Shrug shoulders in 5 sets, 8 in each group of the same weight.

Day 2: 5 sets of chest, triangle and three-headed dumbbell flat birds, 8 pieces per group of the same weight. 5 sets of 10 dumbbell plate presses.

Triangle Push 5 groups, 3-12 in each group, with the same weight, first do 12 exhausted weights, and then the weight remains the same to reduce the number, if you really can't do it and then reduce the weight. Side lift, 3 sets of the same weight, 12 pieces in each group. Front flat lift, 3 sets of the same weight, 12 pieces in each group.

3 heads: Seated neck back flexion arm extension, the same weight 5 sets, each group of 12.

Day 3: 5 sets of legs, hips, dumbbells shoulder squats, 20 exhaustions in each group, weight reduction in each group, all to ensure that each group is exhausted. Deadlift, warm up a group of 20 small weights, formally do 5 sets, with the maximum weight, 6 pieces per set.

Rest on the fourth day, then cycle.

2 heads 3 heads are best to add another movement 2 heads + two-hand curl 3 sets of 10 3 heads Supine bend arm extension 3 sets of 10.

This is the most basic method, stick to it for 3 months, you will definitely be able to change your body, and then I will help you change your plan.

I'm 1.8 meters, 85 kilograms, and that's history. :d If you have time to go for a jog, it won't be long before you'll be smiling. I'm seventy-five kilograms now.

It's a boy, buy dumbbells, or do hundreds of push-ups a day, and take pills that turn fat into muscle.

Control your diet, do more sit-ups, back abs, and be persistent!