How do you train the muscles in all parts of your body?

The perfect line is not necessarily the ** type of muscle, the body line is like a leopard, that is called perfect, as long as you can persevere, you can get up early every day and try to do external exercises, such as running. Morning exercises. When you get home in the evening, you can do push-ups, sit-ups, squats, etc.

If you can, you can use some equipment if you can, but don't let yourself get too tired, just get to your own boundaries, because you're asking for perfect lines, not strength training! The lines are beautiful and good to reach, as long as you stick to the refueling you will succeed

To give you a** Table of Contents Overview The internal structure of muscles TCM explains muscle training How to build **abs quickly 1Fitness and muscle building methods.

Very detailed professional information.

It's useless to think, depending on what you want or must, if you must perfect the lines of the body, then you must do it, the training plan is different from person to person, don't be able to exercise a certain part of the muscles, so that you will only train the body out of shape, choose different muscle training for each exercise, it is best to practice the large muscle groups of the whole body once a week, so that you can fully develop to all parts of the body.

It is recommended not to demand too much perfection, and to train the muscles of the whole body, it is not an easy thing to do, take your time.

Arm muscles Barbell curl The feet are shoulder-width apart, and the arms hold the barbell naturally drooping, generally using the middle grip distance with the same width as the shoulder, and the palms facing forward. Using the contraction force of the biceps, bend the arm to bend the barbell to the chest, the biceps are extremely tense, stop for a while, and then use the strength of the biceps brachii to control the barbell, and slowly put it down along the original line. Inhale as you curl and exhale as you lay down.

Exercise should focus on the biceps. Do not shake your body back and forth when doing movements. During the bending of the arm, the upper arm should be close to the side of the body; When lowering, both arms must be fully extended and relaxed, and the biceps muscles must be fully extended before doing the next movement.

If you don't wait for the arm to be fully straightened and then then curl, over time, the tendon will shorten, the muscles will stiffen, and the arm may not always be straight. Dumbbell curl Hold the dumbbell with your feet shoulder-width apart, your arms hanging down naturally, hold the dumbbells with your palms facing forward, bend the dumbbells to your chest in turn or at the same time flex your elbows, your biceps are extremely tense, your wrists are twisted in the direction of your thumb, stop for a while, use the strength of your biceps brachii to control the dumbbells, and slowly lower them along the original route. Inhale as you bend and exhale as you lay down, focusing on the biceps.

Do not shake your body back and forth when doing movements. During the bending of the arm, the upper arm should be close to the side of the body; When falling, the arms must be fully extended, and the biceps muscles are fully extended before doing the next movement. Twisting the wrist toward the thumb when the dumbbell is curled to the chest can tighten the biceps.

Sitting in a curly posture, leaning forward slightly, holding the dumbbell with the palm of one hand facing up, naturally hanging between the legs, holding the bell arm against the same thigh, and pressing the other hand on the other thigh. Bend your arms to bend the dumbbell in front of your shoulders, your biceps are extremely tense, twist your wrist in the direction of your thumb, pause for a moment, and then use your biceps to control the dumbbell and slowly drop it between your legs. When the dumbbell is curled and lowered, the holding arm is always close to the thigh on the same side, inhale as you bend and exhale as you lay down.

Exercise should focus on the biceps. When the bell arm falls, the arm must be fully straightened, and the next movement will be done after the biceps are fully extended. Barbell neck back arm flexion and extension Feet shoulder-width apart, raise the barbell to the top of your head with both hands straight, and the back of your hands facing forward.

Then flex your elbows, use the strength of your biceps muscles to control the barbell, and slowly drop to the back of your neck. Then, with the contraction of the triceps, lift the barbell forward and upward, until the arms are fully straight, the wrists are turned out, the triceps are extremely tense, stop for a while, and then bend the elbows and do it again. Inhale as you lift up and exhale as you fall.

Exercise should focus on the triceps. This movement can also be done with the back of the hand facing backwards. Exercise the forearm into a vice Wrist curl exercise ( barbell wrist ) Wrist curl exercise is the most direct exercise for the training of the forearm, which is done by sitting, holding a lighter barbell or a dumbbell in each hand, placing the forearm on the thigh, extending the palm of the hand outside the knee, and only relying on the palm and wrist to do the curling exercise, the range of motion is as wide as possible.

This movement, the palm can be upward, or changed downward, the two can be done alternately and continuously, for the forearm and wrist muscle strength has the greatest training effect, each session of three times, each time 10 15 times.

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. The training plan I give is: 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.

It's best not to exercise blindly, it's easy to get out of shape, especially if you warm up.

Junior Plan:

1.Chest: Barbell dumbbell bench press.

1-2 sets x 10-12 reps.

2.Shoulder: Barbell Dumbbell shoulder press.

1-2 sets x 10-12 reps.

3.Back: Pull down with a hammer in front of the neck.

1-2 sets x 10-12 reps.

4.Arms, humerus 2 heads: Standing dumbbell curls.

1-2 sets x 10-12 reps.

5.Arms, humerus 3 heads: dumbbell head hind arm flexion and extension.

1-2 sets x 10-12 reps.

6.Thighs, thighs 4 heads: dumbbell squats.

1-2 sets x 10-12 reps.

7.Thighs, thighs 2 heads: leg curls.

1-2 sets x 10-12 reps.

8.Calf: Seated calf raise: 1-2 sets x 10-12 reps 9Forearm: Foregrip wrist flip: 1-2 sets x 15-25 times 10Abdominal: sit-ups: 1-3 sets x 15-25 reps.

Practice back and b-head, pull-up five groups, this is the key, and then rowing, dumbbells and lever rowing, all have to do, can extend the back broad, and then bend the dumbbell clamp back, do five groups, practice lines.

Then there is the second head, because the second head is brought when practicing the back, so you only need to do two or three movements.

If you want to practice big, you can dedicate a day to practice and do five to eight movements, each with 5 sets of 12 movements.

Abs are done after the workout every day General sit-ups, about 10 sets, 30 in each group, a month to have an effect.

In fact, three points of fitness training, seven points rely on eating, and if you practice well, you must keep up with nutrition, otherwise it will be ineffective.

If you can, leave an email, I have a muscle exercise here** to help solve your questions!

It mainly depends on some equipment, dumbbells and the like, and it is better to go to the gym and practice with the help of a coach.