Fitness friends come in, thank you.

Of course not, the coach told me that it is best to train the muscles in every place in every week.

I usually train two muscles a day.

However, it is generally avoided that the shoulders, the three heads of the humerus, and the chest are practiced at the same time.

I am shoulders and waist, arms and back, chest and back at a time. Because the legs are too thick, I rarely train my legs, just increase the resistance of the bike when I am aerobic, and then I have to train my abdominal muscles every day.

In fact, I used to exercise one part in class for one hour, but recently I have practiced by myself, and I may practice for about two hours, because I need two parts, and I may be tired. Actually, it feels okay, it's just been in the sprint stage recently.

Addendum: But I'm for **, so I still have cardio three times a week. If you are gaining muscle, then you have to practice every day, pure anaerobic exercise is fine, you only need to train one place, do your best, but abdominal muscles can be involved every day. Remember to increase your protein intake.

If you have a certain foundation, you will mainly train one muscle a day, it does not matter how long you train, the important thing is to do your best, when the muscles are sore, take a break and train other places before continuing to train that muscle, if you are just starting to exercise, you must train all muscles.

Personally, for about an hour a day, I first train 10 sets of pectoral muscles, rest for 10-30 seconds in the middle, then train 10 sets of abdominal muscles, rest for 10-30 seconds in the middle, and then do push-ups, of course, this is all according to your own conditions, under normal circumstances, the fitness coach will arrange what you do first, and then what to do!

I don't understand how sports are understood in your eyes.

You don't have to be so excited, you have 100 yuan, it's enough.

What a diverse place is the school, and you are afraid that there is no fitness atmosphere? Everything is there, what are you waiting for. You're going to get started tomorrow.

1. Buy a pair of dumbbells that can adjust the weight, [because as your strength increases, so does your weight]. [Then you have to buy the adjustable kind].

2. Start training. You have to have the desire to exercise, that's the premise, and you have to have enough confidence. Don't think it's, let yourself accept what you're going to do first. Very important.

3. Before training, you have to run 2000 meters. Exercise your body, you may be ready to exercise, but only when you are on the track is that you are truly majestic. [This one is to let your blood run through your body] [so that you don't get hurt].

4Take a break and start training with your dumbbells. The action will not be found on the Internet.

A month, it will have an effect. You are at the peak of your body. Let's practice. The time is controlled to about 1 hour.

The training should come gradually, add weight slowly, and don't hurt yourself.

Depending on your body, you have to practice this amount for more than 3 years to get a little shaped, and you have to absolutely control your diet.

It's not bad, strengthen the exercise.

Push-ups work your shoulder muscles, and you've worked out so many items that you can take part in a run if you have time.

Don't think about it, just do what you can every day.

If you are sure that you can't grow any longer, tie a sandbag, exercise your leg muscles to affect growth, eat more every day, gain weight first, and then practice slowly, play more basketball, and when you go home from school to study at night, do push-ups and sit-ups when you are sleepy, and persist day by day, and slowly your body will get better.

Stretching can help more or less, and it can also replenish calcium, but the important thing is exercise, and playing basketball is a good choice.

If you keep practicing, you might be able to grow even longer! wozhishi reached the height I wanted! In addition to the amount of calcium and zinc supplemented.

For the general public, bodybuilding usually has 2 directions, 1 Shaping (fat removal) for a well-proportioned body shape and balanced strength2 Long muscles: It also depends on the physique.

There are 2 types of long muscles.

One is purely for power and practicality.

One is to expand the muscles and look good.

I'm also very skinny.

But I have found a method that works for me in long-term practice.

In order to bulge muscles and look good, it is necessary to increase the intake of protein, such as egg whites, beef, etc.

There are also fewer times, more groups, don't let the muscles be tired and sore, it will still hurt badly for two or three days. That will damage the muscles, and you won't be able to grow muscles. The interval between each set should not be too long, 1-2 minutes is fine.

After a few sets and more sets for a while, add a set of strength training in the middle of each session.

Don't try to have too many pictures, it's important to move correctly.

Good luck with a good figure!

The human body is divided into 3 major areas, upper limbs, trunk, lower limbs... Fat is generally on the torso, so the body will be out of shape.

For women, most of them have to do aerobic training, and the equipment is lightweight, and aerobic can be done every day, for example, the best is running, jogging for 30 minutes, and sticking to it every day, and the weight can be controlled. If you want to improve your shape, do some anaerobic training.

Anaerobic training is predominantly male. It is training to increase the bearing capacity of the muscles, the benefit is to practice once, about 40 hours are burning fat, plus running, aerobic training, it can be said to be an excellent match for exercising the body. In general, anaerobic training can also be divided into upper limbs, torso, and lower limbs.

Upper limbs: push-ups, pull-ups, rowing "this must be in the gym".

Torso: Goat push-ups, sit-ups, sideways stability training "Use one elbow joint to support the ground and the ground perpendicular, feet on the ground, sideways body straight, left and right for 30 seconds, intensive training is with one foot".

Lower limbs: squat, outer figure eight squat "inner thigh muscles", deadlift "exercise the muscles of the back of the legs", go up the stairs.

Choose an action in the upper, middle and lower respectively, spend an hour to finish, generally a group of 10, 3-4 groups, and then change a movement after two days, so cycled, don't practice more, once every two days, pay attention to the action is not easy to be too violent, to avoid injury. Fitness has such troubles, pains, remember!! Remember to warm up for 10 minutes before exercising, choose your own movements, and your body will be warm.

If you lose fat, you will have aerobic exercise, and you can't eat too much oil and fatty meat.

If you want to train muscles, in fact, each equipment is very good, the key is to have the right posture!! If it's not right, the force exerted by the muscles is not right, and the posture is not clear, you can ask the gym patrol coach, they will teach you!!

Pay attention to protection when practicing, otherwise it is easy to get injured, especially the joints...

You go to see muscle training bodybuilding**, which is an explanation of the action tutorials of all the equipment and the muscles of exercising**, all of which are **, very easy to understand! 、

Chest heel three heads together, back heel bice, shoulders and abdomen, thighs and calves.

1. Warm up. Mainly based on running, the basic concept of warm-up exercises is to wake up the muscles and let the muscles and body know that we are about to do a series of exercises. Therefore, the warm-up exercise should not be too vigorous, and the heart rate should be maintained at a certain rate, and it is ideal to still be able to easily talk to your peers during the process.

It awakens the muscles of the body and prepares the heart and lungs for about 15 minutes.

2. Strength training.

Depending on the individual's condition, the muscles of the shoulders and abdomen, legs, waist and abdomen are increased. It is mainly based on equipment and mat exercises.

3. Flexibility exercise.

It is mainly done through stretching training, with a special focus on stretching the legs and waist to help reduce fat.

Abdominal training: sit-ups and lower back extensions.

Use sit-ups to exercise the front abdominal muscles, increase trunk strength, and ensure stability; Use the lower back stretch to exercise the back abs and sculpt the perfect line of the abdomen.

4. Cardiopulmonary exercise.

Training to increase visceral function is mainly done in the following three ways.

Cardiopulmonary cross-section: suitable for men with poor physical fitness; It does not wear much wear on the joints, and can cushion the pressure on the knees so that they will not be damaged during exercise.

Jogging: Suitable for men with average physical fitness, generally more than 30 minutes of medium jogging is enough.

Spinning: Suitable for men with strong physical fitness, 45 minutes of exercise is all you need.

5. Cool down (tidying up exercise).

Stopping exercise abruptly can cause the heart to be overloaded, so stick to slow walking or stretching for about 10 minutes after training.