How to exercise at home!! 30

Warm up for 10 minutes before doing the following exercises, and you can trot.

First of all, there must be a pair of dumbbells with adjustable weights, different weights for different movements, the number of each group is 8 to 12 exhausted, which is most suitable for beginners to build muscle, so the number of each group is 8 to 12, and the weight is also adjusted to exhaustion after doing this number. Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Day 1. Chest: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Abdominal muscle. The next day.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Abdominal muscle. Day 3.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

Abdominal muscle. Rest on the fourth day.

After the other movements, train the abdominal muscles.

Abs: 4 sets from both ends.

Supine leg press 4 sets.

Crunches 4 sets.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds.

It is a cycle of practicing three days and one day off.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and the most important thing to gain muscle is protein; Also eat more fruits and vegetables, eat small meals often. Absorb well just after exercising, but wait 30 minutes before eating.

It's best to have something that is easy to digest, such as eggs and milk, and if it's not convenient to eat, you can use protein powder (for fat) or muscle building powder (for lean).

Keep your core tight and don't use force throughout the whole process, and you will feel your abdomen burning.

Go to bed early and wake up early, run once in the morning, run once in the afternoon, run once in the evening, and do 50 push-ups a day. Capable of making 100 pcs. The muscles will be strong in 1 week, but they will not grow yet.

If you take more than 3 weeks, you will gain muscle, and you will do 50 sit-ups a day. Capable of making 100 pcs. It is possible to exercise the body.

Makes muscles strong. Forceful.! What to eat nutritious?

Best? 1 apple. One a day.

Safe.! 2 bananas. One stick a day.

Health accompanies you.! 3 kiwi . One a day.

Boost the vitamins your body needs! 4 tomatoes. One a day.

Boost your stamina. It also suppresses coughs! You can choose any of the above to eat!

Food on the table: 1. Winter melon Winter melon contains no fat, low sodium salt, and has the effect of diuretic and dehydration. Folk experience is often used to cook a moderate amount of winter melon to drink soup, which can discharge excess water in the body.!

2. Cucumber, cucumber contains a propanol substance that can inhibit the conversion of sugars into fat, cucumber also contains fine cellulose 3, soybean to enhance physical strength.