How to exercise to get stronger? How to make your body stronger

It's easy, as long as you have perseverance.

Do push-ups, sit-ups, pull the door frame and do pull-ups.

Key points:1To do it step by step The first day just start to do it Generally do more because of this, the second day the muscles look like the accumulation of lactic acid, so the whole body is sore, so the first day does not have to be too much, and the second day starts to have muscle soreness, don't stop, keep doing exercise to increase lactic acid, it will also speed up the elimination of lactic acid, people who exercise regularly know that if you are sore a few times and stop, it is useless.

2.To do it in groups, for example, do pull-ups first, pull 10 first, pull 5 if it doesn't work, then rest for half a minute, move your muscles, and pull the second group, one or two less than the first group, so that and then the third group... The amount of one group that is not added is a little less than the previous group.

Then do sit-ups. Push-up... It's all the same thing Group doing experience: Group doing! Gradual! Hang on!

By the way, in view of the fact that you are relatively thin, so try to eat more vegetables and meat every day, and drink less alcohol, which is conducive to exercising and drinking to grow muscles, and generally people who train regularly do not drink beer, while liquor and medicinal liquor can be moderated every day.

Aspiring to be healthy is a good motivation to exercise.

First of all, you need to be mentally prepared to exercise consistently.

Secondly, it is to arrange the amount of exercise and the exercise cycle.

To put it simply, if you need to exercise in the city, you can do push-ups, sit-ups, weighted squats (if you don't have equipment, you can do one-leg squats), skipping rope, etc., and you need to eat a reasonable diet and strengthen nutrition.

Eat more, you can't practice in the city, your nutrition keeps up, and your physique is strong when you run.

Too skinny. Wait until you're fatter.

1. The time for three meals must be fixed, and breakfast in the hall must be eaten. Eating at a fixed time is good for the body to absorb nutrients.

2. Not picky eaters, people eat whole grains, and everything they eat is nutritious. Relatively speaking, there are many varieties to eat, and it will be more helpful to the body to absorb the nutrients of Zen Wheel Hidden Tongwang.

3. Exercise. Life lies in exercise, and if people want to be healthy and strong, they must exercise in moderation.

4. Contact with nature, nature is very magical, the environment in which people live is gradually modified by man-made and becomes no longer suitable for human survival, serious pollution, and more and more factors that are unfavorable to the body.

5. Adequate sleep time.

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 remarks: 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 one action, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training.

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!

If you really want to be stronger, then you have to exercise. Go to bed early and wake up early! Eat on time. Wake up in the morning and go for a run. 10 minutes is the best time to exercise!

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 3Back:

Anterior neck hammer pulldown 1-2 sets x 10-12 reps 4Arms, humerus 2 heads: Standing dumbbell curl 1-2 sets x 10-12 reps 5

Arm, humerus 3 heads: dumbbell head hind arm flexion and extension 1-2 sets x 10-12 times 6Thighs, strands 4 heads:

Dumbbell squats 1-2 sets x 10-12 reps 7Thighs, thighs 2 heads: leg curl 1-2 sets x 10-12 reps 8

Calf: Seated calf raise: 1-2 sets x 10-12 reps 9

Forearm: Foregrip wrist flip: 1-2 sets x 15-25 times 10

Abdominal: sit-ups: 1-3 sets x 15-25 reps.

There are a lot of areas to exercise in the body, and if you want to get stronger, it means strength. Then you have to make a daily one for yourself, and you have to stick to it every day. Like the arm muscles, that is, do push-ups, train the chest muscles to do big push-ups.

Or buy a thing that pulls. The abs are also doing sit-ups. The legs are leaping and sprinting.

The number is determined by the individual. In fact, the real key is to persist every day to succeed.

It's easy.

As long as you have perseverance.

Do push-ups. Sit-up.

Pull the door frame to do pull-ups.

Key points:1Take it one step at a time.

The first day just started to do it.

Generally do more.

That's because of it.

The next day the muscles look like they are accumulating lactic acid.

So my whole body hurts.

So the first day doesn't have to be much.

And if you start to have muscle soreness the next day.

Don't stop. Keep doing it.

Exercise increases lactic acid.

It also accelerates the elimination of lactic acid.

Anyone who exercises regularly knows it.

If you get sore for a few moments and stop, it's useless.

2.Do it in groups.

For example, do pull-ups first.

Pull 10 first.

If it doesn't work, pull 5.

Then rest for half a minute.

Move the lower muscles and bones.

Pull the second group again.

One or two less than the first group.

And so then the third group ...

The amount of one group that is not added is a little less than the previous group.

Then do sit-ups.

。Push-up... It's all the same.

Do it in groups: Do it in groups!

Gradual! Hang on! That's right.

Given that you are relatively thin.

So try to eat as much vegetables and meat as possible every day.

Drink less alcohol, which is good for exercising and drinking to build muscle.

Generally speaking, people who train regularly do not drink beer.

And liquor and medicinal liquor.

It can be done in moderation every day.

If you want to make yourself strong, you should practice more than your own purpose. If your goal is to do 50 strokes, you can do 70When you are most tired, you will have real strength.

How to make yourself stronger, this is the root of what you need to practice hard, not do nothing!

If you can stick to it, get up every morning and run for exercise. If you wake up early in the morning to exercise and go out for a walk after eating in the evening, your body will get stronger and stronger, and your body will get better and better. If the body can afford to eat, will the body be stronger if you do some physical work?

If you want to be stronger, listen to me, you can't go wrong.

If you want to train your body strongly, you can do the following things: do a certain amount of physical training and strength training every day, and you can insist on jogging for physical training, at least four or five kilometers a day; Strength training can include lifting dumbbells, doing push-ups, etc., such as lifting at least seventy or eighty dumbbells every day. Stick to it for a long time, and I believe that your physical fitness will get better and stronger.

Do more aerobic exercise and get more protein.

Fitness exercises make the body stronger and more flexible.