How can I train my body lines well?

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.

If you don't go to the gym, it's the best way to swim. But girls don't swim too long. Otherwise, the shoulders will be widened.

Running, push-ups, sit-ups, pull-ups In a word: do exercise. Try to eat low-fat foods, otherwise it will ruin your hard-earned muscles.

It has a good temperament, beautiful posture, reduces fat, and is effective within a week. Quick and relatively easy drip method:

Adjust your diet, less fat, more fiber, vegetables and fruits, and——

Face the mirror, smile – and then:

Stand on your feet in a figure of eight, with your toes on your toes. Key points: Tighten the abdomen and chest, tighten the buttocks, inhale when lifting the heels up, exhale when coming down, maintain a relatively steady and slow rhythm, insist on doing 3 sets in the morning, noon and evening every day, and do 8 beats in each group.

Relax between each set so that muscle masses do not appear in the calves.

It is recommended that you measure your waist and hips more accurately before starting to implement, and then measure it again after a week, so that it is easier to see the results, and it can inspire you to insist on exercising more beautifully!

It is best to lift the chin while exercising, or do neck stretching exercises to shape the neck and jawline.

In addition, you can also run in place with the time of watching TV, and you don't need special time to sweat more, and you can also exercise cardiopulmonary function, metabolism is faster, and weight loss is more effective!

At the same time, if you can combine your usual diet and daily life to carry out a full range of actions, then you will be able to achieve the effect you want in a very short period of time, note, this is very healthy and scientific, not only ****, but also can improve physical fitness:

1. Keep exercising. Choose some sports that interest you and exercise for 30 to 40 minutes a day. You can burn fat and control weight, such as running stairs and dancing.

2. Make a plan. What do you eat every day? How much to eat? What time to eat? The same should be true for sports, the number of days of exercise, and when to do it, you should know in mind.

3. Avoid sitting for long periods of time. In particular, try to avoid sitting on the couch and watching TV after eating.

4. Reduce the intake of fat. Eat more natural foods and less overworked foods.

5. Drink plenty of water. Drinking soup in moderation with meals will keep your stomach feeling satisfied for a long time. Drink 6?8 cups.

7. Don't eat partially. Fat is also an important nutrient for the body, just reduce your intake and diversify your food types.

8. Eat small meals often.

The production of lines is mainly the result of the reduction of body fat and the careful shaping of local parts, first of all, it is necessary to increase the necessary aerobic exercise, and at the same time appropriately reduce the intake of fat, secondly, if you feel that your muscle mass is big enough, you can take appropriate weight reduction and increase the number and frequency of each group, the increase in the number and the appropriate acceleration of the frequency can make your muscle lines clearer. However, while the frequency is accelerating, the action must be standard, otherwise it is easy to be injured. After reading your problem, I feel that the possible way you exercise is not very right, and I will give you a simple dumbbell training method, hoping to help you.

Exercise plan 1: Warm-up exercise for about 10 minutes, which can make the body sweat slightly. Choose at will: jump rope, run, climb stairs, squat and stand up and other 2 strength exercises week:

Target muscles: Actions: Number of sets:

Number of pieces: set x Monday, target muscles: chest, movements:

Flat dumbbell flying bird 6 sets x 10 pcs, flat dumbbell bench press 5 sets x 12 pcs, push-ups: 6 sets x exhaustion Tuesday, target muscles: back, movements:

7 sets x 12 single-arm dumbbell rows, 5 sets x12 bent dumbbell rows, straight leg deadlifts: 6 sets x 12 Wednesday, target muscles: shoulders, movements:

5 sets of dumbbell presses x 10 pieces, 5 sets of bent birds x 10 pieces, one-arm dumbbell front raise: 5 sets x 12 pieces, upright row: 5 sets x 12 Thursday, target muscles:

Humerus 2 Humerus 3, movements: dumbbell alternate curl 3 sets x 8, concentrated curl 3 sets x 8, chest single arm curl 3 sets x 12, narrow bench press 3 sets x 8, single arm neck and back arm flexion and extension 3 sets x 8, back arm flexion and extension 2 groups x 12 Friday, target muscles: legs, movements:

3 sets of scissor squats x 10, 4 sets of kneeling straight down x 10, 2 sets of frog jumps x 30, 3 sets of high leg raises x 120, 3 sets of supine buttocks lift x 30 Saturday (single), target muscles: chest waist and abdomen, movements: parallel bar arm flexion and extension 2 groups x exhaustion, push-ups 3 groups x exhaustion, flat dumbbell flying bird 3 groups x 10 pieces, flat dumbbell bench press 3 groups x 12 pieces, crunch 2 groups x exhaustion, waist turn 2 groups x 40 pieces, flank curl 2 groups x exhaustion, bell body lateral flexion 3 groups x 12 Saturday (double), Target muscles:

Back waist and abdomen, movements: pull-ups 2 sets x exhaustion, single-arm dumbbell rows 3 sets x 10 pieces, leaning dumbbell rows 3 sets x 10 pieces, straight leg deadlifts 3 sets x 12 pieces, crunches 2 sets x exhaustion, waist turn 2 sets x 40 pieces, curl flank 2 sets x exhaustion, bell body side flexion 3 sets x 12 pieces Sunday, rest or run Jogging for 20 minutes, brisk running for 5 minutes, jogging for 15 minutes, jogging for 5 minutes, jogging for 15 minutes.

If you don't need equipment, you can only do push-ups and sit-ups.