How to exercise in all aspects during the holidays, and how to exercise the muscles during the holid

I think you should train more muscles throughout the body, connect with sit-ups, a set of 20, slowly add, 3 sets. Dumbbells to practice more than 8 kilograms, practice 7 groups, a group of 15, you buy dumbbells to buy can modify the weight, slowly add. The big dumbbells train strength, and the small ones train muscle lines.

There are also 100 squats. Divide into groups of 4 or 5 to do it. I'm more active than you, I'm 180 tall and weigh 69, and the dumbbells I practice are 19 kg.

Running regularly is also good for your body. I usually run 5km, you better run 800m or 1000m or more. As long as you persist for half a year, you will reap the rewards.

It is recommended that you go to the fitness China website to learn about the common sense of fitness.

<><How to build muscles to developSome common knowledge about muscular menAfter 2 to 3 months of exercise, the physical strength of the rib man will be significantly enhanced, and the energy will be more energetic than before. At this time, you should focus on exercising large muscle groups, such as abdominals, pectoralis major, deltoids, biceps, triceps, latissimus dorsi, gluteus maximus, and quadriceps.

Action essentialsTipsLie on your back on the device, abdomen and thighs at 90 degrees, thighs and calves at 90 degrees, and body in the shape of a flying fish. Cross your hands and clasp them in front of your chest. Use your abdominal strength to lift your back off the ground, but keep your lower back close to the ground.

The action is just the compression of the abdomen, causing the spinal bones to bend and stop, and then control the tension of the abdominal muscles, and slowly make the spinal bones gradually stretch down and restore.

PrecautionsThe position of the hands has a direct impact on the amount of pressure in the abdomen contraction. There are generally three different positions: the simpler is to place the hands naturally straight and flat on the side of the body; On medium difficulty, fold your hands in front of your chest; The hardest part is to put your hands behind your neck.

How to exercise muscles is inseparable from scientific and systematic training, usually a man who does not know that he has muscles or underdeveloped muscles, after a period of training, you can have more developed muscles, but at this time can not pause, you need to continue to consolidate, you can continue to exercise abdominal muscles and other parts of the muscles by doing sit-ups.

1. Run. Running 2,000-5,000 meters every day can greatly improve the body's cardiopulmonary function tolerance. At the same time, it can exercise the muscle groups of the whole body, which is the basis for quickly training the bodybuilding muscles.

2. Standing long jump.

Standing long jump day is divided into 3 groups in the morning, noon and evening. Doing 25-50 pieces per group is the fastest way to train the leg muscles and lengthen the muscles of the whole body.

3. Push-ups.

Push-ups are suitable for friends who have a certain strength base, and each time you do it, you should try to straighten your body as much as possible. In particular, the legs and waist should not be bent, do at least 1 set of 20-50 pieces per day. It's a great way to build muscle and strength in your arms.

4. Sit-ups.

Sit-ups are one of the common ways to train your abs and don't take up space. It is also very suitable for doing at home, and it is recommended to do more than 30 sit-ups at a time.

5. Dumbbells. Friends who want to exercise their biceps can try dumbbells, which are lifted by the arm. Strengthen local muscles, at least 50 at a time. in order to effectively strengthen the shape of the muscles.

6. Swimming. If you know how to swim, you might as well try to swim a few laps of the indoor pool every day. Swimming is more effective and faster than running to build muscles, and the muscles will be more slender and beautiful.

First of all, you must cherish this time, and secondly, you must go to bed early and get up early, when you go out to the park, or by the river, you naturally have a feeling of exercising, such as walking, kicking, stretching, and going with the flow to put yourself into exercise, don't forget: persevere!