How to exercise the muscles of the body reasonably

Exercise every day Run every day.

Whole-body muscle workouts require a systematic plan. It includes the following aspects. First, warm-up training.

Before training, it is necessary to warm up, such as lunge leg presses, side leg presses, etc. Keep your training time to at least 30 minutes to get your body into motion. Second, make a training plan for each day of the week, and train different parts according to the training plan and different training steps every day.

Thirdly, it is better to have less than a month during the training period. During this period, it is necessary to pay attention to a reasonable diet and avoid fried foods and high-cholesterol foods.

Exercise should be gradual, not too fast, it is normal to have muscle soreness at the beginning, so you should stick to it.

Opinions and suggestions: We should develop good eating habits, eat a balanced diet, match reasonably, avoid smoking and drinking, stay up late and get tired, work and rest, maintain a good attitude, avoid excessive pressure, appropriate activities and exercise, long-term persistence, improve physical fitness, gradually improve the body's immunity, and reduce the appearance of discomfort.

Here are a few suggestions that I hope will help you:

1.Before exercising the abdominal muscles and pectoral muscles, run properly to warm up the body, so as to avoid soreness. Generally, it is better to run more than 2000 meters.

2.You can exercise your abdominal muscles, sit-ups, remember to always keep your waist in a tense state, that is, slow when you get up, don't stick your waist to the ground when you fall, do more than 10, and do it in 5 groups. Do as much as you can.

3.Exercise the pectoral muscles, do push-ups, and look forward with the head forward, which is different, under normal circumstances, you can't do a few, so slowly persist, try to do a few more in each group, but not less than 10, it is very difficult, and later it can be increased to 15-20; If you're not satisfied, try doing punch push-ups, the same way. Generally, there are more than 5 groups.

4.Bench press barbells, 5 in each group, need to pause in the air for more than 5 seconds, do 3 sets, generally enough, I often can't do 2 sets, I hope you can do it!

Later, you can increase the difficulty and strength appropriately.

I hope you can stick with it and persevere!

Seven great ways to build muscle.

Do sit-ups for your abs.

A group of 20. To do 2 sets of pectoral muscles, you can do push-ups and parallel bars.

About 20 pcs.

2-3 groups. Stick to it for a while.

The effect comes naturally!!

Running works all the muscles and makes the body shaped.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. 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.