Tell me how to work out at home, how to work out at home

At home, it's very troublesome, it's not enough to do a single abdominal muscle connection, and the best effect is to combine multiple muscles to train muscles, that is, you have to contact your hands and feet together The effect is good, and the single abdominal muscles I estimate that practicing brother will not have much effect for a year, I used to practice for a year to train abdominal muscles every day to do hundreds at a time (the action is not very standard when the practice is done later) After practicing for a year, in addition to the muscles are hard, I don't feel that there is a big change, if you are at home, you can buy some equipment, If you don't want to buy it, you can also contact yourself, but the effect is a little slow, you can warm up with a run for 10 minutes before exercising every day (if you can't go out for a run, do something else at home to dance and jump) as long as you can warm up, and then do muscle exercises It is best to do push-ups and sit-ups combined, and it is better to add some squats and jump ropes, muscle exercises for more than 30 minutes, be sure to be exhausted, after the most important thing is here, after muscle exercises, rest for a few minutes and drink some light salt water, go for a jog You better go for a run Although you can do other aerobic work, but you don't have to run as well, there is simple, running for more than 30 minutes, because 10 minutes is a warm-up, and the fat starts to burn after 30 minutes, that is to say, if you don't run for an extra minute after 30 minutes, you will burn more fat, but you must do what you can at the beginning.

Just be healthy, why are you so uncomfortable, buddy, isn't this society a few chest and abdominal muscles

If you don't have time to go to the gym, you can build big muscles at home!

Day 1: Chest [10 sets, 10 reps each].

Lie flat on the bench and do dumbbell presses, you don't know how much weight your dumbbells are, it's better to have a few different weights.

Day 2: B-headed [4 sets, 100 reps each].

Sit on a bench and do one-handed biceps curl exercises, 100 reps per set, you can do 20 repetitions, 30 repetitions, 50 reps, wait until you reach 100 reps, but do not pause, do 30 or 20 repetitions, rest for 2 seconds, and then do again, make up to 100 reps, until exhausted!

Day 3: Three-headed [10 sets, 10 reps each].

Lie flat on the bench and do dumbbell narrow press presses, dumbbells are best with large weights! If you want to have thick arms, you have to practice 2 heads and 3 heads!

Parallel bars, pull-ups, too, preferably exhausted every time! Just come to 2 groups, 1 rent 50!

Day 4: Back, shoulders [10 sets, 10 reps each].

Horizontal bar pull-ups, narrow, wide, all have to be done. [Back].

Dumbbells are held narrowly in front of the chest and raised! [Back].

Day 5: Legs, abdomen [10 sets, 10 reps each].

Squats: can be done with dumbbells! [Legs].

Sit-ups, exhausted each time, 1 set of 50 100, come to 2 sets! Pay attention to your diet!

Wish: Train the proud lines as soon as possible!

Mainly eat, a small amount of exercise, and when you have 150 pounds, plan to work out.

Hello I Fitness Coach gives you a workout plan that is more commonly used at home on Monday: Chest and Triceps.

A: Flat dumbbell bench press 15 reps of pectoralis major muscle set *4 (dumbbell to maximum) B: Push-up pectoralis major muscle 15 reps set *4

C: Dumbbell arm flexion and extension triceps brachii 15 reps set *4 (counterweight 20 kg) d: supine single arm flexion and extension triceps brachii 15 reps group *4 (counterweight 5 kg) e:

Abdominal muscle exercises Sit-ups 20 reps Set *3 Tuesday: Back, biceps.

A: Pull-ups and pull-ups are performed in groups *4

B: One-arm bend-over row Biceps 15 reps Group *4 (counterweight 15 kg) C: Biceps curl Biceps 15 reps Group *4 (counterweight 20 kg) D:

Prone arm curl Biceps 15 reps Set *4 (counterweight 20 kg) f: Abdominal muscle exercises Reclining up and down crunches 20 reps Set *3 Wednesday: shoulders, legs.

A: Seated dumbbell press deltoid 15 reps set *4 (counterweight 30 kg) B: Standing row deltoid 15 reps set *4 (counterweight 30 kg) C:

Standing side raise, deltoid 15 reps, group*4 (counterweight 10 kg), d: leaning row, deltoid 15 reps, group*4 (counterweight 30 kg), e: frog jump, thigh 15 reps, group*4

f: Dumbbell weight-bearing calf raises 15 reps Set *4 (counterweight 20 kg) g: Abdominal muscle exercises Reclining up and down crunches 20 reps Group *3 Thursday: Repeat Monday training content.

Friday: Repeat Tuesday training.

Saturday: Repeat Wednesday training.

Sunday: 1 hour of running with a break.

Pay attention to replenish protein and carbohydrates in time half an hour after fitness.

Push-ups Sit-ups Chest and abdominal muscles Start with a group of 10-20, two to three groups at a time, increase the number of each group appropriately every half a month, dumbbell birds, exercise the outside of the pectoral muscles Dumbbells one-arm curl to exercise the biceps, skipping rope...

Dumbbells only work the muscles of the arm! Do push-ups for your pectoral muscles and sit-ups for your abs!

It is recommended to subscribe to "Key and Beauty", which is full of fitness knowledge, you can fully understand your own needs, and there are plans, diets, etc., if you exercise at home, you can subscribe to this magazine as a reference!

Simple appliances can be efficient at home!