Is it too late to start training muscles in college, and how to train muscles in college, you have t

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The muscles on the body are never too late to practice. Not to mention practicing Bruce Lee, it is not a problem to practice an average bodybuilder, the key is whether you can stick to it. One ball a day, several sets of push-ups, is enough for the average person.

There is no fat on the body, 6 fast abs, it is very easy. At least I am.

Stallone, 60 years old bodybuilder, recovered 80!For the filming of "Death Squad".

School students, at the age of youth and vigor, they still do not have a healthy body, how can they use their skills to serve the motherland in the future?

Fitness exercise is something that college students need to pay attention to, and you should pay attention to the improvement of physical fitness, not just bury your head in hard work. So, what should the right way to exercise in college?

First of all, you need to maintain the frequency of exercise 3-5 times a week, each exercise time is not less than 30 minutes, but not more than 2 hours, in order to gradually strengthen your physical fitness.

As for the choice of fitness exercises, we can exercise according to the equipment available in the school. The playground is a running ground that we can't miss, and running for 30 minutes a day can improve our cardiopulmonary function, strengthen the strength of the lower limbs, and improve the flexibility of the lower limbs.

When we train for running, we don't need to pursue speed at first, we start training from jogging, and at the same time, our cardiopulmonary function can adapt to stronger sports. After 3-4 weeks of running, you can try a combination of jogging + fast running, which can further improve the body's explosive power and physical endurance.

In addition, there are some horizontal bars and parallel bars in the playground, which we can use for strength training, horizontal bars for pull-up training, and parallel bars for parallel bar arm flexion and extension.

If you are still unable to complete these two movements, you can start with push-ups and straight arm suspension training, each exhaustion time, 5-6 times, you can gradually improve the strength of the upper limbs, strengthen the muscle groups, and then try pull-ups and parallel bar arm flexions.

Finally, people who exercise in the dormitory can use the combination of some bodyweight movements to carry out fat-burning exercise training, such as: starting from high leg raises, jumping jacks, prone mountaineering, planks, squats, lunge squats, burpees and other actions, each action for 20 seconds, intervals of 20-30 seconds, and repetition for about 20 minutes, you can improve physical fitness and achieve the purpose of fat burning and shaping.

College students who have fitness exercises and college students who have no fitness exercises will find that the lung capacity of the next day's physical examination is completely different. The lung capacity of fitness exercises will be better, which means that the body is younger!

First, choose an exercise that works for you. College campuses usually offer a wide variety of sports, such as basketball, football, tennis, etc. You can choose the sport that suits you according to your interests and strengths.

If you like outdoor sports, you can participate in long-distance running, mountaineering and other activities on campus; If you prefer indoor exercise, switch to the gym for strength training or yoga classes. In addition, you can also try some new sports, such as swimming, taekwondo, etc., to enrich your sports experience.

Second, make a reasonable exercise plan. College life is often hectic and hectic, so we need to schedule our time wisely for exercise. You can choose to exercise at a fixed time in the morning or evening, such as running for half an hour in the morning or going to the gym for an hour in the evening.

Make a specific plan and stick to it so that you can not only develop good exercise habits, but also ensure that your workouts are effective.

Also, exercising with others is a good option. There are many sports clubs or organizations in the university that you can join to exercise with other students. Exercising with others not only adds to the fun, but also motivates each other and improves the effectiveness of your workouts.

In addition, paying attention to diet and rest are also important factors in maintaining good health. In university life, we often face academic pressure and social activities, and it is easy to neglect diet and rest. However, a good diet and adequate rest are essential for the body's recovery and health.

Make sure you get enough nutrients every day, eat plenty of fruits, vegetables and a balanced diet, and avoid too much junk food. In addition, getting enough sleep each day can help restore energy and improve concentration.

In short, exercising in college is a very important training experience. Through proper exercise, we can improve our physical fitness and enhance our ability to learn and live. Choosing an exercise that works for you, creating a reasonable exercise plan, exercising with others, and paying attention to your diet and rest are all keys to maintaining good health.

I hope that everyone can maintain a good physical condition during their university years, and achieve excellent academic and professional results and rich life experience.

College is ready to go to the gym, and the legendary three moves "squat, bench press, deadlift" are sure to get your muscles up and out. However, you should also look it up online or ask the gym trainer for more exercises to build muscles.

If you don't have time, then you can do push-ups, pull-ups, frog jumps, squats, and you're no stranger to them.

However, it is important to stick to the muscles.

In general, there will be fitness equipment in the school, often near the basketball court, and there will be a lot of boys to exercise in the evening, sit-ups and sit-ups, and then there are push-ups anywhere, pull-ups with horizontal bars, and pressure machines with arm strength, etc. As long as you insist on doing it every day, the cumulative effect will be very significant.

In college, you can't be decadent, stick to running, and you can have many benefits as long as you run. Fix a point in time every day, press your legs after running, and then go to the gym equipment to work out or something. As long as you stick to it, it's all useful.

There must be stadiums and gymnasiums on campus, and many colleges and universities also have campus gyms, which are the most basic supporting facilities. The main problem of fitness for college students is whether they can have a good schedule and whether they can stick to it. Many people say today that they want to go to the gym and go for a run, but they delay it until tomorrow, and then drag it to the next tomorrow.

You can go to the playground to run every morning, which is a good way to strengthen your body and make your mental state fuller, and you should pay attention to a lighter diet and drink more water, so that you can slowly lose weight.

In order to have the best fitness results, it is best to develop and implement a personalized fitness plan under the guidance of professionals, according to your own situation, and never follow what others do. In addition, exercise must be long-term, can not be rushed, to persevere, three days of fishing and two days of drying nets of the exercise method can not have the best exercise effect.

Monday, target muscle: 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 x 12 bent dumbbell rows, and 6 sets x 12 deadlifts.

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 flat lift: 5 sets x 12 pieces, upright row: 5 sets x 12 pieces.

Thursday, target muscles: brachial ii humeral tri.

Movements: 3 sets of dumbbell alternate curls x 8 pieces, 3 sets of concentrated curls x 8 pieces, 3 sets of chest single-arm curls x 12 pieces, 3 sets of narrow bench press x 8 pieces, 3 sets of single-arm neck and back arm flexion and extension x 8 pieces, and 2 sets of back arm flexion and extension x 12 pieces.

Friday, target muscles: legs.

Movements: 3 sets of scissor squats x 10, 4 sets of kneeling straight down x 10 pieces, 2 sets of frog jumps x 30 pieces, 3 sets of high leg raises x 120 pieces, 3 sets of supine buttocks lift x 30 Saturday (single), target muscles: chest, waist and abdomen, movements:

2 groups of parallel bars arm flexion and extension x exhaustion, 3 groups of push-ups x exhaustion, 3 groups of flat dumbbell flying birds x 10 pieces, 3 groups of flat dumbbell bench press x 12 pieces, 2 groups of crunch x exhaustion, 2 sets of waist rotation x 40 pieces, 2 groups of curl flanks x exhaustion, and 3 groups of lateral flexion of the bell body x 12 pieces.

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 lateral flexion 3 sets x 12 pieces.

On Sundays, rest or run Jogging for 20 minutes, brisk running for 5 minutes, jogging for 15 minutes, brisk running for 5 minutes, jogging for 15 minutes.

Fitness doesn't need to choose a special time and place, as long as you take a few hours a day to be in **, both indoor and outdoor. The main thing is to stick to it yourself, not to heat up for three minutes. Otherwise, if there is no systematic training of the body, there will be no particularly big changes, so it is still necessary to take it step by step.

College students set a fitness plan for themselves, make a fitness program they like, exercise time, and then stick to it.

Without a good body, you can't do any work, so everyone must exercise well. How to exercise, you can get up every morning to run, play basketball on the basketball court. The gym is looking for a professional trainer to exercise your leg strength

Today's college students' self-discipline skills are getting worse and worse, they all play games every night, and they don't get up in the morning without class. If you want to get fit, you have to start with your daily habits. Develop good habits, good work and rest, early morning air is good, you can get up early to run, run and slowly recover your physical functions, and when your physical fitness is better, you can go to swimming, mountaineering or gym, and do some functional training in a planned way.

If college students want to start exercising, the best way is to start exercising in the morning, such as practicing some running, which is the easiest and easiest fitness exercise to use.

In fact, it's not so much about how to start fitness, but how to get fit effectively.

It's easy to get started, just go to the gym and that's it. But the problem for most people is not that they can't start exercising, but that they can't stick to it.

So in fact, the discussion of technology and methods is secondary, and the main thing is to establish a good and willing to stick to mentality.

Wake up in the morning and go for a run for half an hour, do push-ups in the dorm room at night, or go to the gym to work out.

Yoga poses are the best option for fitness.

Once you go to the gym, you'll be able to get started.

There are many fitness activities, running, table tennis, badminton, basketball, swimming, cycling, dancing and so on.